Keto BBQ Cheeseburger Meatloaf
Published January 17, 2020 • Updated February 25, 2026
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I combined my kids' two favorite flavors (BBQ sauce and cheeseburgers) into one keto meatloaf that they actually request on weeknights. Smoky, loaded with Colby jack, and just as good reheated the next day.
I started making this BBQ cheeseburger meatloaf back in 2019 when I was trying to get my kids to eat dinner without a fight. They wanted burgers. They wanted BBQ. I figured, why not put it all in a loaf pan and see what happens. It worked so well that it became a Friday night regular in our house.
The base is 2 pounds of ground beef mixed with crushed pork rinds (which work better than any low carb breadcrumb substitute I’ve tried), Colby jack cheese, eggs, and a good hit of BBQ sauce. I saute the onion and garlic first because raw onion in meatloaf is a texture problem I can’t get past. That five minutes of sauteing makes a real difference in the final flavor.
Here’s what I’ve learned after making this dozens of times: mix the cheese INTO the meat, not just on top. When it’s folded through the whole mixture, you get pockets of melted cheese in every bite instead of just a layer sitting on the surface. I still add more on top at the end, but the interior cheese is what sets this one apart.
A note on cook time. I originally said 45-60 minutes, and several of you have told me it runs longer. You’re right. Plan for 60-75 minutes, and use a meat thermometer. You’re looking for 160 degrees internal temperature. The thickness of your loaf matters. If you shape it free-form on a sheet tray (which I actually prefer now), it cooks more evenly and you get better edges. If you want to go even thinner for maximum crust, I have a full sheet pan meatloaf recipe that spreads it out flat.
Let it rest for 10 minutes before slicing. I know it’s hard to wait, but the juices redistribute and the slices hold together instead of crumbling. Brush extra sauce on after it comes out of the oven so it doesn’t burn during baking.
I serve this alongside whatever is easy that night. Sometimes a simple side salad, sometimes hamburger helper if I want a bigger spread. Leftovers reheat well for two to three days, and I’ve frozen individual slices for quick lunches. If you like ground beef dinners, my skillet meatballs, sloppy joes, and beef tips and noodles are all solid low carb weeknight options.
One reader, Vanessa, threw diced pickles into the meat mixture and said it tasted like a double smash burger in loaf form. I tried it after she commented, and she was right. The pickles add a tangy bite that cuts through all that cheese. Worth trying if you want that classic keto cheeseburger flavor.
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Ingredients
2 tablespoons avocado oil -
1/2 cup diced onion
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6 garlic cloves, minced
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2 pounds ground beef
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1/4 cup keto approved BBQ sauce
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2 eggs
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2 cups ground pork rinds
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2 cups Colby jack Cheese
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1/2 cup nut milk or heavy cream
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2 tablespoons fresh parsley, minced
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2 teaspoons oregano
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2 teaspoons salt
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1 teaspoon smoked paprika
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1 teaspoon black pepper
Step by Step Instructions
Step by Step Instructions
Saute onions and garlic
In a skillet, saute onion and garlic over medium-high in avocado oil until softened. Set aside to cool.
Add ingredients
In a large bowl, combine all the ingredients, including the onion and garlic mixture.
Bake
Press into a lightly greased loaf pan or mold into a meatloaf shape on a foil lined baking tray. Bake at 350 degrees for 45 to 60 minutes or until the internal temperature reaches 160 degrees. Remove from oven and let cool before serving. Brush with additional BBQ sauce and top with more cheese if desired. To cook from frozen, bake at 350 degrees for 90 to 120 minutes.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
Can I make this on a sheet pan instead of a loaf pan?
I've done it both ways, and I actually prefer free-form now. Shape it into a log about an inch and a half thick on a foil-lined baking tray. You get more caramelized edges and a crispier exterior than the loaf pan gives you. One of my readers, Natasha, switched to this method and said it fixed the soggy bottom problem. If you have a smoker, I've also done a smoked version on the Traeger that adds a completely different layer of flavor.
Why does my meatloaf turn out soggy?
Nine times out of ten, it's the loaf pan trapping grease and moisture at the bottom. I switched to shaping mine free-form on a sheet tray and the difference was immediate. If you prefer the pan, try draining the grease halfway through baking by carefully tilting the pan over a bowl. Also make sure you're not skipping the pork rinds. They absorb moisture the way breadcrumbs would in a traditional version. I've tested it without them and the texture falls apart.
Can I add pickles to the meat mixture?
One of my readers tried this and I loved the idea so much I tested it myself. Dice about a quarter cup of dill pickles and fold them in with the meat. The tangy, briny flavor makes it taste even more like a smash burger. Just pat the pickles dry first so you're not adding extra moisture. My family is split on this one, but I think it's worth trying at least once.
What can I use instead of pork rinds?
I've tested both almond flour and pork rinds as the binder, and the pork rinds give a better texture for this keto meatloaf. But if you don't eat pork, half a cup of almond flour works well. One of my readers, Leslie, made this swap and said it came out super moist. Coconut flour is another option, but use less (about 3 tablespoons) because it absorbs a lot more liquid.
Can I use different cheese?
I use Colby jack because it melts smoothly and doesn't overpower the smoky, tangy flavors. But I've seen readers use cheddar, pepper jack, and even a Mexican blend with great results. One reader from Ireland used straight cheddar and loved it. If you like heat, pepper jack is my pick. If you're into cheesy beef dishes, my Philly cheesesteak casserole is another one I make on repeat.
Can I use dried onions instead of fresh?
I normally saute fresh onion because I like the sweetness it develops, but dried onion works. Reader Suzanne used about a tablespoon of dried onion and had great results. If fresh onions bother your stomach, dried is a solid swap. Just mix the dried onion straight into the meat with the other dry ingredients. No need to rehydrate first.
How should I store leftovers?
I wrap individual slices in plastic wrap and keep them in the fridge for up to three days. They reheat well in the microwave (about 90 seconds) or in a skillet if you want to re-crisp the edges. I've also frozen slices for up to three months with parchment paper between them so they don't stick. This is one of my go-to meal prep recipes. If you're building a ground beef rotation, my taco casserole freezes just as well.
Most kids don’t care for meatloaf; however, my kids love this BBQ Cheeseburger Meatloaf. I think because it combines two of their favorites, BBQ sauce and cheeseburgers.
This is an easy low carb dinner recipe that I can make up for them and know they will finish their whole plates. They love the sweet, tangy BBQ sauce flavor coated over the gooey, cheesy meatloaf.
This is a guaranteed family pleaser and it’s very easy to prepare. I list some meal prep ideas down below to make weeknight dinner even easier.
I prefer to make my own 
Traditionally, meatloaf is made with bread crumbs which provide moisture and help to lighten the texture of the meatloaf. Along with eggs, they also serve to help bind the meatloaf together.
Since I’m not using bread crumbs in this recipe, I provide moisture by adding sautéed onion and garlic. Ground pork rinds are added in place of the bread crumbs to provide texture and help bind the meatloaf together.
Ground pork rinds can be made by grinding up pork rinds in a food processor or you can buy them online already ground. The brand I prefer is 
Making meatloaf can be as simple as molding it into a log shape on a foil lined baking tray. I like to use meatloaf pans to make this dish. 
Switched to pepper jack on batch three and the heat against the BBQ sauce is so much better.
Heat from the pepper jack cuts through the BBQ sauce in a way Colby jack doesn't. Good find.
Used sharp cheddar instead of Colby jack because that's what I had, and I think it actually worked in my favor. The sharper cheese cuts through the BBQ sauce really well. One thing worth knowing: let it rest a full 10 minutes before slicing. I rushed it on the first attempt and it fell apart completely, but with a proper rest it came out clean and looked like something I'd actually serve at the table.
Sharp cheddar actually cuts through that BBQ glaze better, more contrast. The rest is non-negotiable. I've rushed it and it falls apart every single time.
Threw in some diced pickles with the beef and it tasted like a double smash burger in loaf form. Next time I'm using a bigger pan so I get more of that caramelized crust on the edges.
Pickles with the beef is such a good call. Bigger pan works, just don't go too thin or the middle dries out before the edges get there.
made this for dinner last night, the bbq sauce + cheese combo is really good
That combo is why my kids actually eat this. Try mixing a little extra cheese into the meat next time, not just on top.
Can you do this as sheet pan?
Yes, just follow the temperature and baking time in this recipe: https://www.ketofocus.com/recipes/keto-sheet-pan-meatloaf/
So full of flavor! I used pork, beef, and veal because it's what I had on hand. I didn't use fresh onions as they make me spike so I used dried onions instead (1 tablespoon). Other than that, I followed the directions. I served it with a side salad and stayed on plan. We will make this again and soon!
That three-meat combo is basically what they sell as meatloaf mix at the store, richer than straight beef. I added your dried onion tip to the FAQs too. One tablespoon was exactly right.
It is so good! so yammy.
I also made your recepy BBQ sause.
Making the sauce from scratch with this one makes such a difference. So much better than bottled.
This is my ride or die meatloaf recipe it’s soooo good and the whole family loves it. The bbq and cheese give it such a great flavor. Definitely the best one I have tried. I do prefer to do the log method than in a meatloaf pan cuz it makes it less soggy. I usually make it with the pork rinds but I’ll try the almond flower per the other comments just to see. I think coconut flour may be good idea since it does absorb liquid similar to bread crumbs
Coconut flour works but use way less, like 3 tablespoons max. If you go cup for cup it'll come out dense and dry.
Made this dish tonight, we don't have the Colby jacks cheese here in Ireland so I just used cheddar. Absolutely delicious!
Cheddar works great in this one. I actually added it to my FAQ after another reader from Ireland tried the same swap.
Delicious and fairly easy keto recipe but it took quite a bit longer to cook than the 45-60 minutes. Plan on closer to an hour and fifteen minutes to an hour and a half to be fully done. Still, worth the wait.
That tracks, especially if the loaf ends up thicker than an inch and a half. I always pull at 160F internal rather than going by time. Two pounds of beef packs dense.
This was sneaky good! I don’t eat pork so I substituted 1/2 cup of almond flour for the pork pinko and the meatloaf was super moist and flavorful. I didn’t have Colby jack so I used a shredded Mexican blend I had bought on a whim at Trader Joe’s. I can’t wait to have the leftovers after the flavors have had a chance to meld in the fridge!
Every one of your recipes has been unbelievably delicious, easy to make and has very well balanced flavors and seasoning. For anyone who’s getting bored on keto, your recipes are the solution!
I had just left a question on the YouTube recipe asking about substitutions for pork rinds. I will definitely try this!
Thanks for your comment! Because I was wondering what the alternative for pork rinds is. I do not eat pork either
Thanks I was just going to ask what a sub could be for the pork rinds as I don't eat pork either. Your tip was just what I needed!
Delicious!
The BBQ sauce + Colby jack combo in this one gets me every time. Try free-forming it on a sheet tray next time if you haven't, you get way better edges.