Leena Watts
Ribeye steak is a cut of beef that comes from the rib section and is known for its marbling, or fat content. It is considered a good option for those on a keto diet because it is high in fat and protein, but contains very few carbohydrates. The keto diet focuses on consuming more fat, moderate protein, and fewer carbohydrates to push the body into ketosis, a state where it burns fat for fuel instead of carbohydrates. Ribeye steak can be cooked in various ways, including on a grill, indoor grill, or skillet, and is often served with low-carb side dishes such as vegetables or salad.
| Characteristics | Values |
|---|---|
| Nutritional composition | High fat, high protein, and almost no carbs |
| Macronutrients | 70% fat, 20% protein, and 10% carbs |
| Nutritional benefits | Contains bioavailable vitamins and minerals |
| Micronutrients | Contains essential micronutrients |
| Nutrient density | Nutrient-dense |
| Macronutrient ratio | High fat, moderate protein, and very low carbohydrates |
| Macronutrient content | 100 grams of ribeye steak contains 21.8 grams of fat and 23.7 grams of protein |
| Calories | 14 ounces of ribeye steak amounts to 612 calories (213g protein and 134g fat) |
| Cooking methods | Grill, indoor grill, skillet |
| Sides | Keto-friendly vegetables, keto-friendly sauces, salad, mushroom cauliflower rice, cauliflower mash, roasted garlic, rosemary, melted butter |
| Tenderizing methods | Using a mallet, salting the meat, bringing it to room temperature before cooking |
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What You'll Learn
Ribeye steak is keto-friendly
Ribeye steak comes from the rib section of the cow and is usually about 1-2 inches thick. You can buy it with or without the bone, although bone-in ribeye has more flavour and moisture. When selecting a ribeye steak, look for one that is well-marbled with fat, as this will give you the best flavour. You can also tenderise the meat further by using a mallet to break up the fibres or salting the meat to draw out moisture and create a natural brine.
When cooking ribeye steak, it is important to use a meat thermometer to ensure that the meat is cooked to your desired level of doneness. The steak should be cooked to an internal temperature of 120°F, and the temperature will continue to rise to 135°F after removing it from the heat source. You can cook ribeye steak on a grill, an indoor grill, or in a skillet.
Ribeye steak is a versatile dish that can be served with a variety of keto-friendly sides. You can pair it with low-carb vegetables like broccoli, spinach, asparagus, or cauliflower. It also goes well with keto side dishes like garlic rosemary butter, roasted garlic, or mushroom cauliflower rice. Leftover ribeye steak can be chopped up and added to a salad or sliced thinly for fajitas.
Overall, ribeye steak is a delicious and keto-friendly option that can be easily incorporated into your keto diet or low-carb meal plan.
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Nutritional benefits of ribeye
Ribeye steak is a cut of beef from the rib area of the cow, situated under the front section of the backbone. It is a very tender cut with a high degree of marbling, which means it has the perfect amount of fat mixed in to make it juicy and flavourful. It is also buttery and smooth due to the lack of connective tissue in the rib section.
Ribeye steak is an excellent source of protein, with around 23 grams per 3.5-ounce serving. Protein is essential for muscle growth, repair, and overall bodily functions. It also contains a good amount of fat, with about 22 grams per 3.5-ounce serving, including saturated and unsaturated fats. The high fat content contributes to its flavour and juiciness.
In addition to being a great source of protein and good fats, ribeye steak also provides several essential minerals and vitamins. It is a good source of heme iron, which is easily absorbed by the body and helps in forming red blood cells. The steak is also rich in zinc, which supports immune function and wound healing. Vitamin B12, also found in ribeye steak, is essential for maintaining healthy nerve cells and red blood cells, and plays a role in preventing anemia. Phosphorus, also present in ribeye steak, helps keep bones and teeth strong and enables the body to use carbs and fats for energy.
Ribeye steak is a nutritious and delicious option for those on a keto diet as it is high in fat and protein and contains almost no carbohydrates. When cooking ribeye steak, it is recommended to use methods that do not require additional fats, such as grilling or broiling, to reduce the calorie content while retaining the steak's nutritional value.
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Tenderising ribeye
Ribeye steak is a great option for a keto meal. It is a juicy, tender cut of meat with a high fat and protein content and almost no carbs.
While ribeye is already a tender cut of meat, there are several ways to make it even more tender. Here are some tips for tenderising ribeye:
Use a meat mallet
Use the spiky side of a meat mallet to lightly pound the steak in a circular pattern. Flip the steak and repeat on the other side. Since ribeye is already tender, be careful not to overdo it, as this can change the texture of the meat.
Marinade the steak
Create a marinade with ingredients like lemon juice, apple cider vinegar, pineapple juice, Worcestershire sauce, soy sauce, olive oil, garlic, rosemary, thyme, or basil. These ingredients will help to break down connective tissues and add flavour to the meat. Soak the steak in the marinade for at least 2 hours or overnight.
Needle tenderiser
Use a needle meat tenderiser to puncture the steak all over, breaking down the connective tissues and making it easier to cut and chew.
Salt the meat
Salting the meat will draw out moisture and create a natural brine, helping the steak to cook more evenly and retain its tenderness.
Bring to room temperature
Allow the steak to come to room temperature before cooking. Take it out of the fridge about 30 minutes beforehand, which will help it cook more evenly and stay tender.
Cooking method
When cooking your ribeye, sear the outside first to seal in the juices. Cook it to medium-rare, with just a bit of pink in the middle. Aim for an internal temperature of 130°F to 135°F (54.4°C to 57.2°C) for the perfect doneness.
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Cooking methods for ribeye
Ribeye steak is a juicy and tender cut of beef that can be cooked in a variety of ways. Here are some cooking methods to prepare delicious ribeye steak:
Grilling:
Grilling is a popular method for cooking ribeye steaks. You can use a charcoal grill or a gas grill. If using a charcoal grill, place the steaks over the hottest part of the grill and sear both sides for 1-2 minutes. Then, move the steaks to medium, ash-covered coals and continue grilling according to your desired doneness. For a gas grill, preheat it to medium heat and grill the steaks for 5-7 minutes on each side.
Pan-Searing:
For a nice sear on the outside and a juicy interior, you can use a cast-iron skillet or a heavy-bottomed pan. Heat the skillet or pan on high heat until very hot. Season the steaks with salt and pepper, and then sear each side for about two minutes until browned.
Oven-Roasting:
You can also cook ribeye steaks in the oven. Preheat your oven to 275°F and place the steaks on a wire rack over a baking sheet. Cook until the internal temperature reaches 10°F lower than your desired final temperature. Then, remove the steaks from the oven and let them rest for a few minutes, covering them lightly with foil to retain heat and moisture.
Reverse Sear Method:
This method combines oven-roasting and pan-searing for a perfect ribeye steak. First, oven-roast the steaks at a low temperature until the internal temperature is 10°F lower than your desired doneness. Then, preheat a cast-iron skillet or heavy-bottomed pan on high heat. Sear the steaks for about two minutes on each side to get a nice crust.
Regardless of the cooking method, it is important to let the steaks rest for about 5-10 minutes after cooking. This allows the juices to redistribute, ensuring the steaks stay moist and flavorful. Additionally, using a meat thermometer is the best way to determine the doneness of your steak. For a medium-rare steak, aim for an internal temperature of 135°F.
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Keto side dishes and sauces
A keto diet is a low-carbohydrate method of eating that can offer numerous health benefits, including aiding weight loss and improving PCOS symptoms. While on a keto diet, it is important to be mindful of the sauces and side dishes that are chosen to accompany the main course. Here are some keto-friendly sauces and side dishes that can enhance your culinary experience:
Keto Sauces:
- Mayonnaise with Sriracha: A classic combination of creamy mayonnaise and spicy Sriracha sauce blends well with grilled meat, vegetables, fish, or poultry.
- BBQ Sauce: Create your own keto-friendly BBQ sauce by mixing keto ketchup, Worcestershire sauce, soy sauce, and Swerve.
- Butter Sauce: Melted butter infused with garlic, salt, pepper, and paprika is a delicious option for seafood like lobster tails.
- Keto Cheese Sauce: A rich and indulgent sauce made with butter, almond flour, cream cheese, and cheddar cheese. Add garlic puree for a garlic butter variation.
- Pan Sauce: Utilize the crispy, roasted meat drippings in the pan by adding butter, oil, garlic, onion, sage, or dried herbs. Reduce it to your desired consistency and drizzle it over your meat or vegetables.
- Avocado Sauce: Avocado blended with crunchy pistachio nuts creates a versatile sauce that can be used as a dip or dressing.
- Dairy-Free Options: Coconut cream, oil-based sauces like pesto, sugar-free ketchup, guacamole, and chimichurri are excellent choices for those avoiding dairy.
Keto Side Dishes:
- Cheesy Garlic Asparagus: Roasted asparagus topped with smoked cheddar and mozzarella cheese, with the option to add sliced mushrooms or bell peppers.
- Creamed Spinach: A rich and creamy spinach dish with fresh garlic and spices.
- Cauliflower Mac and Cheese: A gooey and buttery dish that serves as a delicious substitute for traditional mac and cheese.
- Buffalo Cauliflower Bites: Spicy and flavorful cauliflower bites, perfect as a side or snack, served with blue cheese dressing or ranch.
- Loaded Broccoli: Cooked broccoli loaded with butter, sour cream, chives, and bacon, reminiscent of a loaded baked potato.
- Cauliflower Rice: Cauliflower florets blitzed and fried in butter or olive oil until toasted, often served with broccoli florets and seasoned with lemon juice, parsley, or chili flakes.
- Artichoke Salad: A refreshing salad with spinach, char-grilled artichokes, tomatoes, and fresh burrata cheese, paired with a vinaigrette dressing.
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Frequently asked questions
Yes, ribeye steak is considered one of the best cuts of steak to consume on a keto diet due to its high fat and protein content.
To cook ribeye on keto, you can use a grill, indoor grill, or skillet. It is recommended to use a meat thermometer to ensure the steak is cooked to your desired level of doneness. You can also tenderize the meat beforehand using a mallet or by letting it come to room temperature before cooking.
Some keto-friendly side dishes to serve with ribeye include steamed vegetables like broccoli, spinach, asparagus, or cauliflower, and low-carb sauces like chimichurri, garlic butter, or sugar-free BBQ sauce.
Yes, other cuts of beef that are suitable for a keto diet include brisket, short ribs, ground beef (80/20 blend), sirloin steak, filet mignon, and top round roast.
