Day 3 Dinner: Meatloaf + Italian Herbs & Steamed Broccoli
Prep Time:
10 minutes
Cook Time:
35-40 minutes
Serves:
1
Level:
Intermediate
About the Recipe
Savory, tender meatloaf made with a blend of ground beef and pork, bound with crushed pork rinds for extra flavor and texture, served with steamed broccoli. This high-protein, low-carb meal is nutrient-dense, satisfying, and packed with flavor.
Ingredients
Meatloaf:
4 oz ground beef (80/20 for optimal fat content)
4 oz ground pork (or 100% beef for strict carnivore)
1 small egg
1 tablespoon crushed pork rinds (finely ground for binding)
1 tablespoon grated Parmesan cheese (optional, adds umami)
1 teaspoon garlic powder
½ teaspoon onion powder (optional, omit for strict carnivore)
1 teaspoon dried Italian herbs (basil, oregano, thyme mix)
½ teaspoon sea salt
¼ teaspoon freshly ground black pepper
Steamed Broccoli:
1 cup broccoli florets (fresh or frozen)
1 tablespoon butter (grass-fed preferred)
Pinch of sea salt
Pinch of freshly ground black pepper
Preparation
Prepare the Meatloaf:
Preheat Oven: Preheat oven to 375°F (190°C). Line a baking dish with parchment paper or lightly grease it for easy cleanup.
Crush the Pork Rinds:
Place pork rinds in a resealable bag and crush with a rolling pin until finely ground.
Alternatively, pulse in a food processor until they resemble breadcrumbs.
Mix Ingredients: In a mixing bowl, combine ground beef, ground pork, egg, crushed pork rinds, Parmesan (if using), garlic powder, onion powder (if using), Italian herbs, sea salt, and black pepper. Mix gently with your hands or a fork until just combined.
Form the Meatloaf: Shape the mixture into a small loaf and place it in the prepared baking dish.
Bake the Meatloaf:
Bake for 35-40 minutes, or until the internal temperature reaches 160°F (71°C).
For a crispier top, broil for 1-2 minutes at the end.
Prepare the Broccoli:
Steam the Broccoli: Bring 1 inch of water to a boil in a pot. Add the broccoli to a steamer basket, cover, and steam for 4-5 minutes until tender and vibrant green.
Add Butter & Seasoning: Transfer steamed broccoli to a bowl. Toss with butter, sea salt, and black pepper.
Assemble & Serve:
Plate Meatloaf & Broccoli: Slice the meatloaf and plate it alongside the steamed broccoli.
Optional Garnish: Garnish with fresh parsley or an extra sprinkle of Parmesan for added flavor.
Ways to Make it Budget Friendly:
Use Ground Pork for Added Savings: Ground pork is often more affordable than beef and adds extra moisture to the meatloaf.
Buy Ground Meat in Bulk: Purchase larger packs of ground meat on sale and freeze portions for future use.
Render Your Own Pork Rinds: Save money by rendering pork fat into crispy rinds and grinding them for use as a binder.
Buy Frozen Broccoli: Frozen broccoli is often cheaper than fresh and steams just as well.
Batch Cook for Multiple Meals: Make extra meatloaf and store in the fridge or freezer for quick reheating.
Substitute with Cabbage: If broccoli is expensive, steamed cabbage makes a low-cost, keto-friendly alternative.
Quick Flavor Boost Options (Optional):
Garlic Butter Drizzle: Melt garlic into the butter and drizzle over the broccoli for extra richness.
Chili Flakes & Paprika: Sprinkle a pinch of red pepper flakes and smoked paprika on the meatloaf for warmth and smoky depth.
Dijon Mustard Glaze: Brush the top of the meatloaf with Dijon mustard before baking for a tangy crust.
Balsamic Glaze Finish: Add a light drizzle of sugar-free balsamic glaze over the broccoli for a sweet, tangy contrast.
Parmesan & Herb Topping: Sprinkle grated Parmesan and fresh basil over the broccoli for added flavor.
Lemon Zest for Brightness: Grate fresh lemon zest over the broccoli to balance the richness of the meal.
Recipes Created by BloodSugarChef.com
Meal Plan by American Diabetes Society