The ketogenic diet has gained immense popularity in recent years, not just for its rapid weight loss results but also for its potential benefits for diabetic patients, heart health, and brain function. Keto, short for "ketogenic," is a high-fat, high-protein, and very low-carb diet designed to shift the body into a state of ketosis, where it burns fat for energy instead of carbohydrates. While it may seem restrictive, many have embraced the keto diet because it allows for flavorful meals. Luncheon meat, often overlooked in diet-friendly meal planning, can actually be a versatile and convenient keto-friendly option.
Understanding the Keto Diet
The keto diet requires a significant reduction in carbohydrate intake, typically limiting it to under 50 grams per day. This forces the body to enter ketosis, a metabolic state where it begins to break down stored fat into ketones, which are then used as the primary energy source. This process leads to weight loss and other potential health benefits.
Why Luncheon Meat Can Be Keto-Friendly
Luncheon meat isn’t usually the first ingredient that comes to mind when thinking of diet-friendly meal ideas, but did you know that it's low carb? Because of this, tin-can meats pass the keto-friendly test. So, if you love Spam and MaLing but are counting calories, then you may want to try these luncheon-meat-driven meals. Many types of luncheon meat are naturally low in carbohydrates, making them suitable for the keto diet. However, it's crucial to carefully examine product labels, as some processed meats contain added sugars, fillers, and other ingredients that can increase their carb content.
Choosing the Right Keto Lunch Meats
The best lunch meat for keto includes options like chicken, pork, fish, seafood, and beef. When selecting lunch meats for a keto diet, consider the following factors:
- Carbohydrate Content: Opt for lunch meats with almost no carbs (1-2g). Check labels for added sugars, dextrose, corn syrup, or carb-heavy fillers.
- Fat Content: Since the keto diet emphasizes high-fat intake, choose options with a higher fat content to help you reach your daily macros.
- Sodium Content: Up to 300mg of sodium per serving is considered a safe amount.
- Ingredients: Look for minimally processed meats without artificial ingredients, nitrates, or nitrites.
Luncheon Meat Options
- Beef Mortadella: Crafted with care, using only the finest halal beef and natural seasonings.
- Chicken Mortadella: A leaner alternative to beef, offering plenty of protein and flavor. Look for sugar-free options.
- Halal Beef Sausages: Prepared without breadcrumbs, fillers, or sugar, and spiced naturally.
- Deli Meat with Pistachio: A Mediterranean twist on classic cold cuts, combining the richness of deli meat with keto-approved pistachios.
Brands to Consider
- McKenzie Natural Artisan Deli: Known for high-quality deli meats without cartilage and actual chicken bones.
- Dietz & Watson: Offers a Healthier Lifestyle seal to identify meats lower in fat, saturated fat, sodium, and cholesterol.
- Yummy Yum Food: Provides high-quality, ethically prepared, and diet-friendly halal meats.
Lunch Meat to Avoid
Processed meats, like deli meats, bacon, or hot dogs, usually contain fillers and additives to modify the texture and flavor, meaning they contain carbs. Processed meats might contain around 5-6g of carbs per serving. While this doesn’t sound like a significant amount, it might represent 20% of the total carbs for those following a keto diet. While you can have deli meat from time to time on keto, they shouldn’t be your only meat source. For instance, glazed ham is made with a sugar coating, so its carb content is high.
Read also: Easy Low-Carb Cheese Crackers
Quick and Easy Keto Luncheon Meat Recipes
Sticking to a diet doesn’t need to be expensive or exhausting. Don’t be intimidated by complicated recipes. Instead, keep in mind the main principles behind the science. For keto, that means focusing on keeping carb intake low. Simplify your life by buying convenient items like chopped frozen vegetables and rice substitutes such as cauliflower or miracle rice. Plus, always stock your pantry with that trusty can of luncheon meat. Start making family-friendly keto meals today!
1. Keto Omelet
Anyone can make an omelet. It is simple and easy, and you can essentially use anything in your fridge. Grab some eggs, crack them in a bowl (how many depends on your hunger level), and whisk them together with a pinch of salt. You can stick with this basic formula or go wild with more ingredients! Cheese? Yes, grate some in there! Love onions? Chop some up and toss it in! Want to get your greens in too? Throw in some spinach! Remember to choose only zero or low-carb ingredients to keep your omelet keto. Once you have all the ingredients, pour everything into a non-stick frying pan with a bit of oil, and cook until ready!
2. Shirataki Fried Rice
Shirataki rice, also known as miracle rice, is made from the Japanese konjac plant. Because shirataki rice is naturally low in carbs, it has become a popular keto-friendly rice substitute. This miracle rice is now readily available in most healthy grocery stores. It cooks quickly and is the perfect substitute for rice-heavy dishes. Fried rice is another dish for the preoccupied. It's easy to prepare and eat. A good hack is to make fried rice at the end of the week when you have random leftovers in your fridge that need consuming. To make shirataki fried rice, grab a pack of miracle rice and follow the prep instructions. Set your cooked rice aside as you fix your other ingredients. Dice up luncheon meat, hotdog, longganisa, or other pre-cooked meats. Mince some garlic and open a bag of frozen vegetables. Crumble a Knorr Pork Cube and mix with a tablespoon of olive oil to form a paste. Once all components are ready, heat a frying pan and add some oil or butter. When the oil gets hot, sauté your garlic until fragrant. Add the rest of the ingredients and stir-fry until the whole thing gets warm and tasty.
3. Keto Breakfast Hash
Another “no-recipe” recipe is a breakfast hash. A hash is usually a mix of fried onions, meat, and potatoes. It was created as a way to use up leftover food. To make this keto-friendly, you can use other vegetables instead of potatoes. And, to keep things quick, reach for that trusty tin of luncheon meat. Dice your onion and fry with some oil until the onions start to soften, then add your chopped veggies and luncheon meat and fry until the vegetables are cooked the way you like.
4. Meat and Olive Plate
Fast Keto Lunch! Meat and Olive Plate Author: Leanne Vogel Recipe type: Gluten-free, Keto, Dairy-free, Grain-free, Egg-free Prep time: 5 mins Total time: 5 mins Serves: 2 8 ounces (225 g) prosciutto, sliced 4 ounces (115 g) salami 2 tomatoes, sliced 16 green olives ¼ cup (60 ml) olive oil pinch finely ground sea salt pinch ground black pepper Divide the prosciutto, salami, tomato slices, and olives between two plates. Drizzle with olive oil and sprinkle with salt and pepper. Enjoy!
Read also: Keto Calorie Counting: A Detailed Guide
5. Meat & Cheese Roll Ups
Ever since I worked in a deli 11 years ago, this will forever be my favorite ways to enjoy deli meat & cheese. It is so simple and easy to do! Simply take a slice of deli meat. Add one slice of cheese, and roll it up. These also make perfect additions to any deli meat & cheese tray!
6. Cucumber Deli Bites
These are so fun and easy! Carefully slice a cucumber thinly (lengthwise) You want the flesh to be pliable. Add a small piece of rolled up deli meat to the center, along with some cheese.
Other Keto-Friendly Lunch Ideas
- Sandalads: Turn any sandwich filling into a salad by skipping the bread. Add avocado spread or bacon for extra flavor and fat.
- Antipasto Salad: Combine deli meat with fresh produce like cucumbers, romaine, and tomatoes.
- Meatballs: Modify the dish according to each need.
- Roasted beef tenderloin: A delicious treat to have and an excellent dish to include on a keto diet.
- Meatloaf: Try this delicious meatloaf that your entire family will love, and the best part is that it is suitable to have on a keto diet.
- Stroganoff: Stroganoff is comfort food you might want to have when it’s a chilly night, or you are starting to catch a cold.
- Chuck eye steak: A mouth-watering Chuck eye steak that you can have when you follow a keto diet.
Tips for Staying Keto-Friendly with Luncheon Meat
- Read Labels Carefully: Always check the nutrition information and ingredient list to ensure the luncheon meat fits your keto guidelines.
- Balance Your Macros: Combine luncheon meat with other keto-friendly foods to meet your daily fat, protein, and carb goals.
- Choose High-Quality Options: Opt for brands that prioritize natural ingredients and minimal processing.
- Be Mindful of Sodium: Select lower-sodium options or adjust your overall sodium intake accordingly.
- Pair with Keto-Friendly Sides: Enhance your luncheon meat meals with low-carb vegetables, healthy fats, and keto-approved condiments.
Addressing Common Concerns
One thing you may be asking yourself: is having all this processed meat okay? Deli meats, hot dogs, and cured bacon are a staple in many keto households, and I enjoy my fair share now and again. However, I always opt for nitrate-free options and am mindful of my overall intake. Nitrites are formed when nitrates interact with the iron present in the meat to create free radicals. In the body, nitrites can cause damage to cells and increase your risk of hypothyroidism. So what does all this mean? Eat conventionally raised processed meats sparingly. If you treat bacon and other processed meats you can probably splurge and get the expensive pasture-raised stuff.
Some people believe that mortadella is too fatty or processed for a clean keto diet. At Yummy Yum Food, we use pure ingredients and traditional techniques.
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