Keto Meatloaf

Keto meatloaf

Easy make-ahead meal, freezable, very tasty. Dairy Free and Gluten Free

Preheat oven to 350F

Line 9 x 13 cake pan with parchment paper. I have recently discovered how much parchment paper helps with avoiding scrubbing baking dishes!

2 hours prep and bake time, 8 meals in the freezer

Hint: Prepare in the order given, it gets messy at the end and you don’t want to cross-contaminate workspaces,

The equivalent of 1/2 cup crushed pork rinds (I did them in my blender)
2 tbsp coconut flour – almond flour will not soak up moisture and is not a good binder.
Set aside

2.5 lbs lean ground beef

1/4 cup dehydrated onion chopped or one small onion diced small
2 stalks celery diced fine
1 carrot diced small
1 large can diced tomatoes (drained)
3 eggs
1 tbsp minced garlic
1tbsp Lea and Perrins
1tbsp coconut animnos or soy sauce
Spices to taste (( used a veg blend like Mrs Dash but it has salt), black pepper

Dump vegetables, eggs, and spices in a blender and give it a quick whirl, just to blend the eggs in.

Place ground beef in a large mixing bowl, break it up a bit and mix in the pork rinds/coconut flour. The best way to do this is with your hands,

Add veggie mixture sauce (about 3/4 of the sauce) Mix lightly with your hands, Don’t overwork the meat.

Dump into a parchment paper lined baking dish, form into a loaf.

Mix 2 -3 tbsp of sugar-free Ketchup into the remaining sauce, and brush onto the meatloaf

Back at 350F for about 45 -50 minutes. Check temperature, it should be about 160F.

Let rest for about 10 minutes before portioning. I ended up scooping up the meatloaf rather than slice it.

I bought freezer-safe reuseable ‘tv dinner’ style storage containers from Amazon and added vegetables to each container along with the meatloaf, sprinkling a bit of salt and pepper on the veggies as well as a small pat of butter.

I used cauliflower rice, green/yellow beans and/or Brussel sprouts as side veggies, adding a pinch of salt and pepper, and a small pat of butter on top of the veggies.

These will freeze well.

Pulled Pork – Instant Pot – Low Carb, Keto Style

Instant Pot Pork Shoulder Pulled Pork Low Carb Keto Paleo

I love my new Instant Pot! I love it so much that I use it just about every day and it is usually sitting on my kitchen table. I live in a smaller space, and it’s just easier to meal prep on the table. I also love pork roast; when it is well prepared, it is fall-apart tender. Pulled pork is a favourite!

I bought a pork shoulder on sale a few weeks ago, and I was trying to figure out what to do with it. Trotting over to Google, I found a tonne of delicious pulled pork recipes, all of which were swimming in sugary carbs and served on a tasteless mound of empty carbs -sometimes known as a bun.

I knew there had to be a way to do this Keto style and this is what I came up with!

Recipe for Instant Pot Pulled Pork

(Slow Cooker Instructions at the very bottom of the page)

3-4 lb pork shoulder (pork butt)
1/4 cup olive oil
1.5 cup organic beef broth
1 tbsp chopped garlic
2 tsp chopped ginger or ginger paste
2 tbsp low-carb bbq dry rub or spice mix
salt, fresh cracked pepper

Rub the pork shoulder with all the spices mentioned above. Don’t be gentle. Rub those spices in!
Use a lot of salt and pepper.
Place in a ziplock bag or in a bowl covered with plastic wrap, let it sit in the fridge for an hour or two or overnight.

Turn Instant Pot on to Saute.
Once the Instant Pot says ‘HOT,’ add oil.
When the oil is hot (less than 30 seconds) add Pork Shoulder.

Brown every surface.
TIP: Be patient at this point, you are building valuable flavour. Turn the meat, and let it sizzle for 2-3 minutes without touching it. Then turn it again. Repeat until every side of the pork shoulder has hit the bottom of the pot.

Remove meat, remove some of the excess oil unless you are looking for a way to add more fat to your diet. If you decide to drain the oil by pouring it into a cup, use gloves or instant pot silicone mitts -the inner liner will be scalding.

Allow pot to return to ‘Hot’ Saute.

Add Broth
TIP: I always heat my broth before adding it to the pot. It shortens the time it takes the pot to go to full pressure.
Use a hard nylon spatula and scrape up all the brown bits up. These are flavour gold!
Make sure every bit of the marinade lands in the pot as well.
Return meat to Pot.

Put the lid on your Instant Pot and don’t forget to turn the valve to seal.
Set Manual – 95 minutes
Natural Release 10 minutes then Quick Release

Place pork on a platter, cover tightly with foil
Pour the juices into a bowl and set the bowl in your fridge. After the liquids are cold, remove the excess fat. There is more than enough fat in the pork, don’t worry you keto fans.

To shred: Use two forks, one holds the meat, the other tears it into shreds by pulling it. Hence the name, Pulled Pork.

Low Carb Ideas for Serving:
1. Smother in Walden Farms (no relation to me!) BBQ Sauce or any other Low-Carb BBQ sauce. If you aren’t lazy like me, make your own sauce, see the recipe at the bottom of the page. Serve in lettuce wraps.
2. Place Pulled Pork back into heated reserved juices, serve over steamed cabbage. I have a recipe for Instant Pot Steamed Cabbage on this site, just skip the corned beef in that recipe, obviously.


My Asian Spin.

Baby Bok Choy and Pulled Pork – Stove Top Method

4 cups liquid.
I use the juices reserved from the pulled pork, and add organic beef broth if necessary.
300g Pulled Pork
200 g Baby Bok Choy
1 tsp unsweetened soy sauce
1 tbsp fish sauce
Asian Hot Sauce of your choice – read the label for carb counts.

Bring broth to rolling boil, add the pork, bok choy, spices, and sauces.

Cover and allow to simmer for 5-8 minutes, occasionally stirring, until the bok choy is completely wilted.

Serve in bowls, serves 2

Kale is an excellent alternative if you can’t find Baby Bok Choy. If you do use Kale, remove centre vein and give the Kale a rough chop before adding it to the pot.

Most Asian Markets carry Baby Bok Choy; sometimes called Bok Choy Sprouts. It is low in carbs and high in fibre. I prefer it over Kale. It is rich in Vitamins A, C, K and is also a great source of Calcium.

Carb counts: As Garlic and Ginger are relatively high in carbs, take that into account. However, we aren’t using copious amounts of either in this recipe.
Kale has more carbs than Bok Choy.

BBQ Sauce – Low Carb

This recipe is adapted from the popular DIY recipes floating around in the 70s. My mother’s friend used a similar recipe for sloppy joes.

1 cup plain tomato sauce
2 Tbsp yellow mustard
2 Tbsp Worcestershire Sauce
1 Tbsp Apple Cider Vinegar
1 Tsp Garlic Powder or 2 minced garlic cloves
1/2 small white onion, minced
1 Tsp Oregano
Hot Sauce of your choice, read labels well
Stevia to taste
If you want it smoky, add a tsp of liquid smoke.

Place everything except the stevia in a pot, simmer on the stove for about 30 minutes, stirring often. It will thicken. Add stevia toward the end, taste and adjust flavours. Cool, then place in an airtight container. This sauce should keep in the fridge for about a week.

20 net carbs in full recipe. However, you aren’t going to be eating 1 cup of this in one sitting!

Slow Cooker Instructions for Pulled Pork:
Sear meat in oil on stove top, making every side of the meat is seared.
Add to crockpot
Deglaze pan with broth, then pour the drippings, along with all the other ingredients over the pork. If you used a bowl to marinate the meat, make sure everything from that bowl lands in the crockpot.
Cook on high for one hour, lower the heat and cook for 7 additional hours. Check tenderness, let cook for one hour more if needed.

©2017 Katherine Walden

Poor Man’s Cabbage and Corned Beef – Instant Pot

Instant Pot Poor Man's Cabbage and Canned Corned Beef - Tender, satisfying and incredibly budget friendly. Keto, low-carb

I had a cabbage sitting on my counter for over a week, staring balefully at me every time I went into the kitchen. “Sure, buy me then don’t use me. Just let me sit here and wither up. Get my hopes up and then dump me!” I gave in, for heartless reasons only. I needed the counter space. I was tired of dealing with spoiled produce. I was also hungry, and I didn’t feel like thawing out meat. A thought dawned on me.

I remember my mother serving “Smoked Pork Hocks and Cabbage” when I was a very young child. We were on a tight budget; smoked pork hocks were not considered a luxury item back then. I remembered the smoky, fatty, sweet taste of that dish. Keto friendly if I left out the boiled potatoes. Bacon would add the smoky flavour and corned beef would provide the protein and fat. A marriage made in Keto heaven.

I was not disappointed. A delicious hearty broth, sweet and tender cabbage, smoky bacon, and not too mushy corned beef made for a satisfying, comforting supper on a cold Alberta evening.

Always heat an Instant Pot’s stainless steel pot first before adding oil. It stops the oil from sticking.
Use an electric can opener to open both ends of a canned corned beef can. Push the corned beef out by pressing against the smaller end of the can. Ditch the key!
Use corned beef brisket in place of canned corned beef if you have leftovers and a pocketbook with money in it.

Recipe: Poor Man’s Cabbage and Canned Corned Beef Stew

Serves 4


1 tbsp olive oil
5 slices bacon cut into thirds
1 head of cabbage, chopped into about 2″ chunks (850g)
1 can corned beef
Yes, I know it’s peasant food, but the brisket is out of my price range and canned works well in this recipe.
1 1/2 cup beef stock
Salt and pepper

Set Instant Pot to Saute.
When HOT flashes, add the oil, heat for 20 seconds
Add bacon and saute until just about crisp but not too crisp.
While the pot is still on Saute, add cabbage and stir so the awesome bacon grease is distributed.
Add stock while keeping the pot on saute
When you hear the sounds of bubbling on the bottom of the pot, add salt and a generous amount of cracked pepper
Layer thick slices of corned beef on top of the cabbage
Place lid on instant pot, make sure to turn value in the right direction, so it’s not venting
Set Manual (high pressure) for 4 minutes (don’t overcook!)
Use Quick Pressure Release

Serve immediately

450g serving (about 1/4 recipe) with broth – think of a stew
680 calories
carbs 9.6 net
Fat 42g
Protein 62.7g

©2017 Katherine Walden

I am no longer an Amazon affiliate – if you happen on across a link here, I won’t receive any commission if you click through.

Juicy Leftover Roast Beef and Onion Cheese Melt – Low Carb

Juicy Beef and Onion Cheese Melt = A great use of leftover roast

I don’t know what to call this spontaneous lunch dish! But I will call it exquisite. I was looking for a way to add more fat to a leftover roast I made a few days ago and thus began one of my famous experiments.

The key to this recipe is the reduction of the beef broth while allowing the leftover roast beef and onions to simmer in the reducing liquid. I used the broth I reserved from an Instant Pot Roast.

Juicy Beef and Onion Cheese Melt = A great use of leftover roast
Simmering leftover roast with a sliced onion in homemade beef broth restores the beef back to its awesome juiciness.

Tip 1: You won’t oversalt a broth you are going to reduce if you go easy on the salt before the reduction process starts. Add more salt once it is reduced. As the liquid reduces, the saltiness will become pronounced.

I was amazed how good this tasted; it reminded me of French Onion Soup. This dish is low-carb and gluten-free and a breeze to prepare. It took 20 minutes from start to finish!

Tip 2: Invest in a kitchen food scale. I am a convert! My scale makes my life so much easier.

Leftover Roast and Onion Cheese Melt Recipe

Preheat oven to 400F


110g (4 oz) shredded leftover roast beef
I used leftover pot roast
34g (1 oz) onion, sliced very thin in matchsticks
1/3 cup beef broth – I saved the broth from the pot roast
1 tbsp coconut oil, avocado oil, or olive oil
50g (2.2 oz) total grated mozzarella/cheddar cheese mix – Swiss and cheddar would be a great mix as well.


Heat oil in a cast-iron pan, add onion, saute until translucent
Add leftover roast beef, stir fry for a minute.
Then add broth, allow the broth to reduce until just about all of it is evaporated.
This technique allows the beef to remain tender and juicy.
Salt and Pepper to taste after the sauce reduces or the broth will be too salty.
Transfer to a small greased ovenproof dish

Top with grated cheese.

Place the ovenproof dish in a 400F preheated oven for about 10 minutes or until the cheese is bubbly and melted.

Yields one substantial serving
Nutritional Values:
Calories 487
Protein 50g
Fat 30g
Net Carbs 4.7

©2017 Katherine Walden

I am no longer an Amazon affiliate – if you happen on across a link here, I won’t receive any commission if you click through.


Keto Style Pork Chops Smothered in Mushroom Sauce

Keto Style Pork Chops Smothered In Mushroom Sauce - Quick and Easy, A classic recipe modified for low carb lifestyle

I LOVE pork chops, and I LOVE Mushrooms. When I realised I could have both AND lose weight, I almost cried.

I grew up during the time where every mother had several cans of Cream of Mushroom soup in their pantry. The thick soup made for smooth sauces over meatloaf and pork chops and served as the base for chicken and rice casseroles.  Perhaps that’s why I look at Cream of Mushroom as a base for comfort food and not for a bowl of soup!

I searched for an easy Cream of Mushroom recipe that was actually low carb as well as Keto-friendly, and I came up empty. Each half a cup DILUTED serving of the canned soup has 10 carbs! As we are using the undiluted soup in recipes, that means it’s packed with carbs. And so began yet another experiment.  I have to say; I prefer the taste of this recipe over the original canned soup!

Keto Pork Chop and Mushroom Sauce Recipe

Pork Chop Ingredients:
2 pork chops bone-in
1 tbsp coconut oil
Salt and Pepper

Pork Chop Directions:
Salt and pepper the pork chops generously. Use bone-in pork chops for better flavour
Heat cast iron pan, add coconut oil and allow the oil to melt completely and to come to a high temperature.
The pork chops should sizzle when you put them in the pan. Lower heat to medium-high.
Depending on the thickness, the chops should only take about 5 minutes on each side. You want the pink to be gone but don’t overcook!
Remove from pan, do not throw away the pan drippings, you will need them for the sauce.

Tip: You need to calculate the calorie/proteins and fat as no pork chop weighs the same. An online friend passed on this tip to me, weigh the chops before cooking. Then deduct the weight of the bone from that measurement when you are finished eating. You will be able to measure proteins and fat more accurately. List in your food diary as a boneless pork chop. I use the same measuring technique for measuring chicken legs and thighs.  For example: 256g raw chops (bone-in) – 56g bone weight =200g boneless pork chop

Mushroom Sauce Ingredients:
2 tbsp butter
120g sliced mushrooms
2 finely diced garlic cloves
1 cup heavy cream
2 tbsp parmesan cheese
2 tbsp sour cream
1 tsp grainy Dijon mustard
salt and pepper to taste

Mushroom Sauce Instructions
Add butter to the same pan the pork chops were fried in. Make sure the pan is not too hot.
Scrape all the drippings up from the bottom of the pan.
Saute mushrooms and garlic until mushrooms are golden brown in colour. This should take about 5 – 10 minutes.
Pour cream, cheese and the Dijon mustard over the mushrooms.
Add salt and pepper
Stir on medium heat, allowing the sauce to bubble as you stir. Reduce until the sauce thickens.

Mushroom Sauce Yield (4 Servings) 834 Calories Fat 84g Protein 12.80 Carbs (Net) 12.5g
Single serving 209 Calories Fat 21g Protein 3.2g Carbs (Net) 3.13g

Pour 1/4 of the reduced sauce over the chops. Serve with steamed broccoli, kale or spinach.

Tip: Invest in good cast iron frying pans. With proper care, they are non-stick and they serve you well for decades. I currently am using a 10-inch pan my grandfather used in the 1920s!

©2016 Katherine Walden

I am no longer an Amazon affiliate – if you happen on across a link here, I won’t receive any commission if you click through.

Creamy Spinach and Ground Beef – Low Carb & Keto

Low Carb Keto Style Creamy Spinach and Ground Beef

This was my first experience cooking Keto Style, I have improved since. For a newbie, I would say my attempt at incorporating fresh greens into my diet turned out pretty well. I’ve made several versions of this simple recipe since. I’ve even scrambled eggs with spinach. Green eggs!

Failure confessions:
I substituted kale. Let’s just say I dumped the bitter mess. Cooked kale is not one of my favourites.
Frozen Spinach didn’t work as well, it was too clumpy and didn’t mix well with the beef
I tried other cheeses, without much success.
Make sure to chop the garlic very fine, no one likes a chunk of garlic with spinach.

Creamy Spinach and Ground Beef

1 Tbsp Olive Oil
500 g (about 1lb) Ground Beef
1 small Onion Chopped
3 garlic cloves crushed, chopped fine
300 g (7-8 cups) Spinach – fresh, washed and spun dry. – chopped coarsely
30g (1/3 cup) parmesan cheese
250g (1 cup) Sour Cream
Salt and pepper

Add olive oil to a hot frying pan.
Add onion, saute until just translucent, add garlic and beef.
Make sure beef is cooked through and crumbled.
Drain excess fat

Add chopped spinach, a bit at a time, stirring each time to ensure it is incorporated evenly in the beef and it is not in clumps.

Add salt and pepper.

When spinach is wilted, sprinkle on the cheese, add cream, heat until just bubbly.

Serves 4
Nutritional value for one serving 375g (1.5 cups) approx
Calories 552
Net Carbs 7g
Protein 40g
Fat 39g

Serve over zucchini noodles if you have a vegetable spiralizer. I have one on my wish list! They look like a lot of fun!

Substitute spinach with riced cauliflower, then substitute parmesan cheese for cheddar.

©2016 Katherine Walden

I am no longer an Amazon affiliate – if you happen on across a link here, I won’t receive any commission if you click through.