Madeleine Hull
The ketogenic diet is very low in carbs, typically under 5% of total calories. So, can you eat big, fat hamburgers on keto? The answer is yes, but with some adjustments. You can opt for a bunless burger wrapped in lettuce or cloud bread, and top it with high-fat, low-carb toppings like avocado, bacon, cheese, and eggs. Many fast-food restaurants have also started offering keto-friendly options, such as lettuce-wrapped burgers. If you're making your own keto burger at home, you can use any ground meat or plant-based meat, and season it with your favorite spices.
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What You'll Learn
Keto-friendly hamburger ingredients
Yes, you can eat hamburgers on a keto diet, but there are some adjustments you need to make to ensure they are keto-friendly. The most important change is to remove the bun, as it is usually made from grain and is high in carbohydrates. Some alternatives to traditional buns include wrapping your burger in lettuce, using keto-friendly hamburger buns, or even trying a 'pizza crust' base made from ground beef.
Ground beef is a great, versatile keto staple, and it is a simple and economical way to get a good amount of protein and fat into your diet. It is also a very versatile ingredient, being used in everything from burgers to meatloaf, meatballs, curries, casseroles, and soups. When selecting ground beef, it is recommended to choose a lean variety and add fat as needed when cooking, although a higher fat content ground beef is a more economical choice.
When building your keto-friendly burger, you can add cheese, bacon, and vegetables like spinach, mushrooms, avocado, and peppers. Seasoning is also important, with salt, pepper, garlic powder, onion powder, and cayenne pepper all being recommended. You can also add a creamy element to your burger with sour cream, mayonnaise, or heavy cream.
If you are looking for a keto-friendly side dish to accompany your burger, you could try a keto ground beef casserole, keto-friendly tacos, or spiced chilli.
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Keto hamburger buns
Hamburger buns are typically high in carbohydrates and therefore not keto-friendly. However, there are several keto-friendly alternatives available.
Some companies, such as Nature's Own and Franz Bakery, offer keto hamburger buns with only 1 gram of net carbs per bun. These buns are made without artificial preservatives, colors, or flavors, and high fructose corn syrup, making them a healthier option for those following a keto diet.
If you prefer to make your own keto hamburger buns, there are recipes available that use simple, healthy ingredients. For example, a recipe from The Big Man's World uses only five ingredients to create soft and fluffy keto buns with a tender crumb. The recipe includes shredded cheese, cream cheese, eggs, and dry ingredients like almond flour and baking powder. These buns have just 2 grams of net carbs and can be easily made at home.
Another option is to simply forgo the bun altogether and wrap your burger in lettuce, a popular choice for those on a keto diet. Many burger restaurants are accommodating of this preference and will serve burgers wrapped in lettuce upon request.
Whether you choose to purchase keto-friendly buns, make your own, or go bun-less with a lettuce wrap, you can still enjoy big, juicy hamburgers while adhering to a keto diet.
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Keto-friendly toppings
You can still eat hamburgers while on a keto diet, but you may need to make some adjustments to the toppings and sauces to keep them keto-friendly.
One option is to swap out the traditional bun for a low-carb alternative, such as a lettuce wrap, cloud bread, or cauliflower buns. You can even make your own dough-y keto-friendly bun using a combination of cream cheese, eggs, and spices.
When it comes to toppings, there are several keto-friendly options to choose from:
- Avocado: Avocados are rich in healthy fats and fiber, and they add a delicious creaminess to your burger.
- Bacon: Bacon is low in carbs and adds a smoky, salty flavor that pairs well with a juicy burger.
- Pickled vegetables: Pickles, jalapeños, and other pickled vegetables add a crunchy texture and acidic flavor without the carbs. Just be aware that store-bought pickles may contain added sugar.
- Cheese: Adding cheese to your burger not only melts into the meat but also adds extra fat to keep you satisfied longer.
- Eggs: Like cheese, eggs are another way to add extra fat to your burger and increase your feeling of fullness.
In addition to these toppings, you can also experiment with keto-friendly sauces, such as:
- Mayonnaise: Mayonnaise is a popular keto-friendly condiment that can be used as a replacement for traditional ketchup.
- Keto BBQ sauce: You can make your own keto-friendly BBQ sauce at home or purchase a store-bought variety, being mindful to check the label for added sugars.
- Lemon garlic aioli: This low-carb sauce is creamy and tangy, making it a perfect pairing with your burger.
- Ranch dressing: Whether store-bought or homemade, ranch dressing is a tasty keto-friendly option that goes well with burgers.
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Ground beef recipes
Ground beef is a versatile and affordable ingredient that can be used in a variety of keto-friendly recipes. Here are some ideas for ground beef recipes that are perfect for a keto diet:
Keto Ground Beef Casserole
This comforting and cheesy casserole is not only keto-friendly but also low-carb and low-calorie. It's an easy weeknight meal that can be customized with various seasonings and vegetables. To make it, simply brown the ground beef with spices, mix in cream cheese and shredded cheddar, and bake until melted. You can also add vegetables like bell pepper strips, broccoli, or cauliflower florets.
Keto Taco Skillet
Tacos can be made keto-friendly by using low-carb alternatives for the shells, such as lettuce wraps or taco bowls made from cheese or egg. For a tasty keto taco skillet, start by cooking onion and jalapeno, then add ground beef, garlic, and taco seasoning. After browning the meat, add apple cider vinegar and diced tomatoes, followed by cream cheese and cheddar cheese. You can also add other keto-friendly fillings like cheese, sour cream, salsa, and avocado.
Keto Meatballs
Meatballs are another great option for a keto diet, as they are high in protein and fat while being low in carbs. You can make them even more keto-friendly by using diced onion instead of bread crumbs as a binder. Serve them as a tasty dish on their own or try the keto meatball stroganoff, a creamy and comforting dish.
Keto Ground Beef Pizza Crust
For a unique and filling keto meal, try using ground beef as a pizza crust. Simply form the ground beef into a crust shape on a baking sheet and top with keto-friendly vegetables like spinach or peppers, and other keto-approved toppings.
Keto Ground Beef Curry
Ground beef is a versatile ingredient that can be used in a variety of global dishes, including curries. Create a keto-friendly curry by combining ground beef with low-carb vegetables and spices. Serve it with cauliflower rice for an extra boost of fat and flavor.
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Keto-friendly sauces
While on a keto diet, it is important to avoid traditional sauces like ketchup, BBQ sauce, and store-bought dressings that are packed with sugar and artificial ingredients. However, there are several keto-friendly alternatives that can add flavour and variety to your meals.
One option is to make your own mayonnaise, which is a staple in many keto households. While store-bought mayonnaise often contains low-quality fats and sugars, homemade mayonnaise can be a delicious and healthy way to add fat to your meals. You can also experiment with different types of mayonnaise, such as avocado mayonnaise or garlic mayonnaise.
In addition to mayonnaise, there are several other keto-friendly sauces you can incorporate into your diet. These include:
- Pesto
- Sugar-free ketchup
- Guacamole
- Chimichurri
- Sriracha
- Worcestershire sauce
- Soy sauce
- Creamy Dijon sauce
- Fish sauce
- Cheese sauce
- Herb butter
- Tex-Mex seasoning
- Low-carb salsa dressing
When choosing or making keto-friendly sauces, it is important to focus on full-fat, flavourful ingredients. Fat is an excellent flavour enhancer and can make your meals more satisfying. Additionally, be mindful of added sugars and artificial ingredients in store-bought sauces, and always read the labels carefully.
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Frequently asked questions
Yes, you can eat hamburgers on keto, but you should avoid traditional high-carb buns and opt for low-carb alternatives such as lettuce wraps, cloud bread, or cauliflower buns.
For the patty, use ground beef with a high percentage of beef (90% or higher) and no fillers. You can also add extra fats like cheese, bacon, avocado, and eggs.
You can use mayonnaise, avocado, or make your own sauces like keto-friendly BBQ sauce, pesto, or ranch dressing.
There are several recipes available online that use ingredients like cream cheese, eggs, and cloud bread to create dough-y, keto-friendly buns.
