Corned beef, a classic dish often enjoyed on St. Patrick's Day and beyond, can absolutely be incorporated into a ketogenic diet. This article explores how to enjoy corned beef while staying true to your keto goals, offering insights, recipes, and tips to make the most of this flavorful ingredient.
What is Corned Beef?
Corned beef is made from beef brisket that has been brined in a salt solution. The term "corned" refers to the use of large-grained rock salt, also known as "corns" of salt, used to cure the beef. There is no corn involved in making corned beef. Brisket tends to be a fatty cut of meat but it is usually trimmed well before processing.
Is Corned Beef Keto-Friendly?
Yes, corned beef can be keto-friendly. Corned beef has the perfect amount of fat for a keto diet. The key is to be mindful of added sugars and accompanying dishes. Check the label to be sure the package of corned beef has no carbohydrates. Some commercially prepared corned beef may contain a small amount of sugar added during the brining process. If, however, you can handle 2 net carbs per serving, then dig-in. For those following a strict keto diet, it's essential to read labels carefully and opt for brands with minimal or no added sugars.
Nutritional Benefits of Corned Beef on a Keto Diet
Corned beef offers several nutritional benefits that align well with a ketogenic lifestyle:
- High in Fat: Essential for achieving and maintaining ketosis, providing energy and satiety.
- Rich in Protein: Crucial for muscle maintenance and repair.
- Source of Sodium: Can help replenish electrolytes, which are often depleted on a keto diet. Canned corned beef is already fairly high in sodium, so you probably don’t need to add much - or any - to this dish. Taste it before adding salt.
Keto Corned Beef and Cabbage
This classic Irish Corned Beef Dish is made in half the time when you pressure cook it but down below in the recipe card you will also find instructions for an alternate cooking method for making this in your slow cooker. A classic cabbage recipe for St Patrick’s day just needed a little tweak to make it lower in carbs. Just by removing the potatoes typically in this recipe, it is much lower carb and a keto-friendly meal.
Read also: Delicious Keto Corned Beef and Cabbage
Instant Pot Instructions
- Place beef brisket into the pot.
- Discard the spice packet that comes with the meat.
- Cover the beef with water, add more to cover if needed.
- Add the spices into the pot.
- Cover and set on “Meat/Stew” for 60 minutes on high.
- Hit Cancel then use the Natural Release method, about 20 minutes.
- Remove cover carefully, watch for steam, remove brisket and keep warm.
- Add the vegetables to the pot and press “Soup” setting for 15 minutes.
- Use the “Quick” Release method.
- Uncover and add the beef back to the pot to warm through.
- Enjoy immediately!
Slow Cooker Instructions:
Add all ingredients into the crock pot except the cabbage.
Keto-Friendly Corned Beef Hash Recipe
If you love corned beef hash and miss this breakfast and brunch favorite, then have I got a treat for you: Keto-Friendly Corned Beef Hash. To make corned beef hash fit a high fat/low carb/moderate protein Ketogenic diet I’ve made a few adjustments.
Ingredients:
- Canned Corned Beef
- Cauliflower
- Olive Oil
- Scallion
- Chicken Broth
Instructions:
- Wash the cauliflower and remove the leaves and tough bottom part of stem. Remove the florets and use in another recipe.
- Dice the hard, white stem cutting it into tiny cubes.
- Sautee the diced stem in the olive oil for 2-3 minutes over medium-high heat, allowing them to brown a little bit.
- Add the corned beef hash (be careful opening that can!), chop it up into bits, and fry it for another 4-5 minutes stirring, letting it get crispy and brown on the bottom.
- Dice the corned beef into 1/2 inch chunks
- Chop the scallion
- Saute the corned beef, cauliflower, and scallions in oil over medium heat for 2-3 minutes
- Pour in the chicken broth and cover.
- Serve with a sunny-side up egg, a few slices of avocado, and you’re all set!
The biggest change comes from substituting cauliflower for potatoes. Eliminate high carb onions from the traditional corned beef hash recipe.
Tips for the Perfect Keto Corned Beef Hash
- To get a good, crispy bottom, get the pan good and hot (medium-high). A bit of added oil will help, too.
- It’ll also help to use a large skillet. Overcrowding the pan will steam it, not crisp it.
- Don’t worry about making perfect cubes out of the cauliflower (like I did), it’ll still taste great!
- Canned corned beef often goes on sale, so watch for those deals and buy a few cans when it is on sale.
- Want to spice things up? Yes!
Other Keto-Friendly Recipe Ideas with Corned Beef
- Corned Beef and Cabbage Skewers: Thread cooked corned beef and cabbage onto skewers for a fun and easy appetizer.
- Corned Beef Salad: Mix diced corned beef with mayonnaise, celery, and seasonings for a quick and satisfying lunch.
- Corned Beef Omelet: Add diced corned beef to your morning omelet for a protein-packed start to the day.
Storage Tips
Store any leftover corned beef and cabbage in an airtight container after it’s been cooked and cooled and refrigerate for up to 3 days. You certainly can freeze this keto Corned Beef Hash. Let it thaw completely before heating again in a skillet. You may want to add a touch more oil when reheating.
Tracking Macros
My Fitbit has been a big help keeping track of macros (macronutrients, the breakdown of fat, protein, and carbs in food) For my keto diet I aim to get 75% of my calories from fat, 20 percent from protein and 5 percent from carbohydrates per day. I log my food intake on the Fitbit app to keep track of how I’m doing.
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