The ketogenic (keto) diet and low-carb lifestyles have surged in popularity, thanks to their benefits for weight loss, mental clarity, and improved energy. If you're considering or currently following one of these diets, you might wonder how beef fits into your meal plan. Beef is more than just a delicious protein-it’s a nutrient-dense, versatile option that perfectly complements keto and low-carb diets.
Understanding the Keto Diet
The keto diet focuses on high fat, moderate protein, and very low carbohydrates to push your body into ketosis, a state where it burns fat for fuel instead of carbohydrates. This metabolic shift can lead to weight loss and other health benefits.
Is Ground Beef Keto-Friendly?
Yes, ground beef is indeed keto-friendly. Ground beef contains plenty of protein, some fat, and has no carbs, making it an ideal ingredient for keto recipes. It’s also a nutritional powerhouse and has a wide array of vital nutrients such as iron, B vitamins, magnesium, and potassium. Ground beef contains virtually no carbohydrates, making it a perfect fit for those adhering to a low-carb diet. This is essential because a low-carb diet focuses on minimizing the intake of carbohydrates, which are found in foods like bread, pasta, and sugar. Instead, it emphasizes proteins, fats, and non-starchy vegetables.
According to Scott, a low-carb diet is one where the intake of carbohydrates is significantly reduced, often to 20-130 grams per day, though this can vary based on individual goals and needs. This approach helps the body switch to burning fat for energy, which can lead to various health benefits. Ground beef’s lack of carbs means you can enjoy it in various dishes without worrying about exceeding your daily carb limit.
Choosing the Right Ground Beef for Keto
Not all cuts of beef are created equal. Ground beef can come from a variety of cuts and with differing ratios of fat to protein. The ratio you choose depends on your individual macronutrient goals.
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Fat Content
Ground chuck is often the most popular as it’s tender and juicy and has 80% protein and 20% fat. It’s an excellent choice for those who want more fat in their keto diet. If you prefer less fat, choose 85/15 ground beef.
Grass-Fed vs. Grain-Finished
Riverbend Cattle Company is a cattle ranch located on the shores of the Withlacoochee River and Bonnet Lake, just outside historic Floral City, Florida. We raise grass-fed, grain-finished beef cattle in a compassionate and sustainable manner so that the beef is healthy and tastes amazing. We offer a one-stop shop for families and individuals that want to incorporate a healthy and local meat diet into their lives.
Small pack of high-fat-added grass-fed ground beef, equipping you to make the juiciest, tastiest, healthiest burgers around! About a 50% grass-fed lean beef mixed with 50% grass-fed beef fat makes this burger "Keto friendly," especially made for those on a ketogenic diet.
Incorporating Ground Beef into Your Keto Meal Plan
Ground beef has many advantages when it comes to keto dinners. It’s easy to cook, easy to store, and you can get creative with seasonings, additions, and cooking methods. It does well on the stovetop, in the oven, and in the slow cooker or Instant Pot too. It really is a nutritional powerhouse. Ground beef offers essential proteins and fats and contains a wide array of vital nutrients such as iron, B vitamins, magnesium, and potassium. It’s rich and satisfying, and almost everyone likes it, including those picky kids. It also tends to be inexpensive compared to other cuts of beef, so it fits almost every household budget. And when you do stock up, it can last for months in the freezer.
Cooking Tips
Here is an excellent tip for keeping your burger as juicy as possible while allowing it to cook evenly. Shape your burger with a big thumb depression in the middle. Be careful not to overcook and extract too much moisture. Save any of that perfect cooking beef fat for frying your eggs in the morning, sauteing veggies, or pan frying your other lean meats. Lean meat is 75% water. Fat is only 10% water. Bone is 22% water.
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Should You Drain Ground Beef on Keto?
You can but you certainly don’t have to. Again, it depends on the macros you are aiming for on your keto diet.
Keto Ground Beef Recipes for Inspiration
Need a little beefy inspiration? Check out these mouthwatering keto recipes that have ground beef as the main ingredient!
Keto Taco Pie: This is one of those things I threw together one day for my hungry family and it became an instant hit. It's no surprise why keto taco pie is one of my most popular dinner recipes.
Slow Cooker Keto Meatloaf: Have you ever made keto meatloaf in a slow cooker? Trust me, once you try it, you may never make it any other way again. This is the ultimage keto meatloaf recipe! Super juicy and flavorful, it comes out perfectly every time. And making it in your crockpot means clean up is a snap.
Keto Meatballs: Let me just tell you that these are hands down the best keto meatballs I have ever made. These juicy keto meatballs are perfect for healthy meal prep.
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Keto Stuffed Peppers: Stuffed peppers are really kind of brilliant, when you think about it. These Keto Stuffed Peppers are filled with a hearty mix ground beef, ricotta, spinach, and cheese, then baked until tender. All the flavor of lasagna with a fraction of the carbs!
Keto Zucchini Lasagna: Trust me when I say that you need to add this zucchini lasagna to your list of favorite keto dinner recipes as soon as humanly possible. This zucchini lasagna is the ultimate keto comfort food recipe. Thinly sliced grilled zucchini layered with creamy ricotta and a hearty meat sauce, and the whole family loves it. Get my tricks for making zucchini lasagna that isn't watery!
Mexican Cauliflower Rice: This Mexican Cauliflower Rice has been one of my most popular keto dinner recipes for many years now. Even people who swear up, down, and sideways that they don’t like cauliflower enjoy this easy and skillet meal. Mexican Cauliflower Rice is an easy, healthy meal that’s perfect for meal prep. It takes one pan, 8 ingredients, and 25 minutes to make. And it's packed with bold flavor!
Italian Wedding Soup: You know that damp cold that chills you to the bone? The temperature might not even be that low, but the dreary, drizzly cold just moves right through you. Chilly weather calls for a nice big bowl of Italian Wedding Soup! This comforting recipe is made with cauliflower rice for a healthier low carb option.
Keto Nachos: Who says nachos have to be made with tortilla chips? Mini peppers are a great alternative for your keto nachos.
Keto Stuffed Pepper Skillet: This easy skillet meal takes only about 30 minutes, start to finish. Get all the comforting flavor of stuffed peppers without all the work - or the carbs! This Keto Stuffed Pepper Skillet is an easy meal made with ground beef, cauliflower rice, sweet peppers, and plenty of melted cheese. And it's ready in 30 minutes!
Keto Meatball Casserole: This easy keto meatball casserole takes only four ingredients that get layered together in a slow cooker. This mouthwatering keto meatball casserole is super cheesy and full of fabulous Italian flavor.
Keto Korean Beef: You need to drop whatever you’re doing right now and put this keto Korean beef on your menu. This easy Keto Korean Beef is so full of flavor, your tastebuds will sing. It's a delicious way to serve zucchini noodles, and using ground beef makes it extra fast and easy.
Mini Magic Taco Muffins: Mini Magic Taco Muffins! These were so popular among both the kids and the adults at a party, I got multiple requests for the recipe. Taco bites are a fun keto appetizer that everyone loves. They're easy to make, full of flavor, and infinitely poppable! Add your favorite taco toppings for a tasty high protein snack.
Keto Tamale Pie: This easy keto tamale pie is a wonderful dinner recipe with all the great flavors of real tamales. You won’t miss the corn, I promise! This keto tamale pie is sure to satisfy those Mexican food cravings! Richly seasoned ground beef topped with a grain-free coconut and almond flour crust. And plenty of cheese too!
French Onion Meatloaf: This is a relatively simple keto meatloaf to make and the most time-consuming part is caramelizing the onions. That’s always a slow process but worth it every time. This French Onion Meatloaf recipe is the pinnacle of keto comfort food. Juicy meatloaf with caramelized onions and Gruyere cheese for a one-of-a-kind taste sensation.
Keto Taco Wedge Salad: This creative wedge salad like the perfect marriage of two delicious keto salad recipes. This recipe takes Keto Taco Salad to a whole new level! It features taco-seasoned beef served over a wedge of iceberg, with plenty of fresh and delicious toppings. It's a crowd pleaser!
Jalapeno Cheddar Keto Meatballs: Flavorful keto meatballs packed with jalapeno and cheddar.
Keto Cheeseburger Casserole: It’s a whole meal in a single pan and it appeals to kids and adults alike. An easy Keto Cheeseburger Casserole recipe with spaghetti squash. This simple skillet casserole is the whole meal in one pan and it’s delicious and filling.
Keto Skillet Lasagna: This delicious keto lasagna is made extra easy because it's cooked all in one skillet. And using zucchini instead of noodles makes it super healthy. Your whole low carb meal cooked in one pan.
Keto Chili Mac and Cheese: Keto chili mac and cheese is a delicious comfort food dish made healthy.
Keto Shepherd's Pie (Cottage Pie): Okay, so technically Shepherd’s Pie is made with lamb. But you can make it with ground beef too, and now you have Cottage Pie! This Keto Shepherd's Pie has a cheesy cauliflower topping and a rich, rosemary scented filling. It's a low carb casserole that lives up to the name comfort food! Hearty and delicious.