Cream Chipped Beef: A Keto-Friendly Comfort Food?

Creamed chipped beef is a popular dish, also known as 'Shit on a Shingle' or S.O.S. It is often served on toast, or with green beans, and can be made keto-friendly. While Stouffer's Creamed Chipped Beef is not keto-friendly, there are several keto-friendly recipes for the dish, which substitute almond flour and heavy cream for the traditional flour and milk.

Is Cream Chipped Beef Keto?

Stouffer's Creamed Chipped Beef contains 8g carbs per 125g serving

Stouffer's Creamed Chipped Beef is a frozen meal that contains 8g of carbohydrates per 125g serving. The serving size is 0.5 cups, and each serving contains 130 calories, 7g of fat, and 8g of protein.

The product is made with skim milk, water, dried beef, soybean oil, and seasonings. It is described as tender strips of dried beef in a seasoned creamy sauce.

While Stouffer's Creamed Chipped Beef is a convenient and tasty option for a busy schedule, it may not be suitable for those on a keto diet due to its relatively high carbohydrate content. According to some sources, those on a keto diet should limit their net carb consumption to 20-30g per day to stay in ketosis. Stouffer's Creamed Chipped Beef contains 6.4g of net carbs per 100g serving, which is considered high.

Additionally, Stouffer's Creamed Chipped Beef contains unhealthy ingredients like maltodextrin, soybean oil, and sodium nitrite. Maltodextrin, for example, is a high-glycemic sweetener that can raise blood sugar levels and potentially prevent ketosis. As such, those on a keto diet may need to avoid this product or limit their portion sizes to stay within their desired carb range.

Stouffer's Creamed Chipped Beef is not keto-friendly due to its high-carb content

Stouffer's Creamed Chipped Beef is a frozen meal containing strips of dried beef in a seasoned creamy sauce. While it is a convenient and tasty option for many, it is not suitable for those following a keto diet due to its high-carb content.

A keto diet typically restricts net carb consumption to 20-30 grams per day to maintain ketosis. Stouffer's Creamed Chipped Beef contains 8 grams of total carbs and 8 grams of net carbs per 0.5-cup (125-gram) serving. This is significantly higher than the recommended daily net carb allowance for keto, making it a poor choice for those aiming to stay in ketosis.

The high-carb content of Stouffer's Creamed Chipped Beef is largely due to the presence of certain ingredients. For example, it contains maltodextrin, a high-glycemic sweetener that can raise blood sugar levels and hinder ketosis. Additionally, the product includes soybean oil, which is highly refined and prone to oxidation, potentially causing inflammation in the body.

Not only is Stouffer's Creamed Chipped Beef high in carbs, but it also contains unhealthy additives such as sodium nitrite, TBHQ, and BHA/BHT. These additives are potentially harmful to health and are best avoided, especially when following a keto diet, which emphasizes the importance of minimally processed foods for healthy weight loss.

As an alternative to Stouffer's Creamed Chipped Beef, those on a keto diet can explore other frozen meals that use keto-friendly sweeteners like stevia, monk fruit, or erythritol. It is also beneficial to prioritize healthy fat sources and choose meals made from real, whole food ingredients to support ketosis and overall health.

A keto-friendly recipe for Creamed Chipped Beef on Chaffle

Ingredients:

• 1 egg
• 1/2 cup of cheddar cheese
• 6 ounces dried beef
• 8 ounces cream cheese
• 1/2 cup of beef broth
• 1/3 cup of heavy cream
• Black pepper to taste
• Butter or bacon grease

Method:

• Start by making the chaffles. Place a tablespoon of cheddar cheese directly onto a waffle maker.
• Top with half a beaten egg, then another tablespoon of cheese.
• Cook for around 3 minutes, until the cheese is golden brown.
• Repeat until you have 8 chaffles in total.
• While the chaffles are cooking, make the gravy. Cut the dried beef into small cubes.
• Fry the beef in a tablespoon of butter or bacon grease for a couple of minutes.
• Add the beef broth and simmer for a few minutes.
• Cube the cream cheese and add it to the pan along with the heavy cream.
• Whisk until smooth, then add black pepper to taste.
• Turn down to a simmer and stir occasionally. If the mixture becomes too thick, add more beef broth.
• To serve, pour around 1/4 cup of the creamed chipped beef over one chaffle.

Tips:

• This recipe yields 4 servings.
• The gravy can be quite salty, so it is recommended to rinse the dried beef in warm water before frying to reduce the saltiness.
• If you prefer a softer texture for the chaffles, try leaving out the flax seed meal.
• This dish is great for meal prep and can be reheated.

Nutritional Information (per serving, including chaffle):

• Calories: 237
• Net carbs: 3 grams
• Protein: 16 grams
• Fat: 19 grams

A recipe for a Creamed Chipped Beef Green Bean Casserole

Creamed Chipped Beef Green Bean Casserole

Ingredients:

• 2 lb green beans (frozen)
• 8 oz sliced mushrooms (canned)
• Heavy cream
• Cream cheese (softened)
• Chopped dried beef
• Seasoning
• Beef stock
• Crispy onions/crushed pork rinds/almond slivers/cheese crisps/scallions (optional toppings)

Method:

• Thaw the green beans by running them under room-temperature water until thawed, then strain and pat dry.
• If using fresh green beans, trim the stems, then blanch them in boiling water for 2-4 minutes before shocking them in cold water to preserve the colour and prevent overcooking.
• In a medium saucepan, bring the heavy cream to a simmer, then turn the heat down to medium-low and begin whisking in the softened cream cheese. Continue whisking until all the cream cheese is incorporated and the mixture is smooth.
• Whisk in the chopped dried beef, seasoning, and beef stock. Add more or less beef stock depending on the desired consistency of the mixture.
• Combine the green beans and cream chipped beef in a cast-iron skillet or casserole dish.
• Bake for 30 minutes at 325 degrees Fahrenheit.
• Top with desired toppings, such as crispy onions, crushed pork rinds, almond slivers, cheese crisps, or scallions.

Notes:

• This recipe yields about 6 oz servings, with a total of 10 servings.
• The mushrooms can be drained, patted dry, and added to the green beans before being folded into the beef cream cheese mixture.
• The creamed chipped beef can be poured on top of the green beans or mixed and baked, depending on preference.

Nutritional Information (excluding crispy onions and additional toppings):

• Calories: 201
• Carbohydrates: 8g
• Protein: 9g
• Fat: 15g
• Saturated Fat: 9g
• Cholesterol: 62mg
• Sodium: 444mg
• Potassium: 387mg
• Fiber: 3g
• Sugar: 4g
• Vitamin A: 1225IU
• Vitamin C: 22mg
• Calcium: 131mg
• Iron: 2mg

A recipe for Creamed Chipped Beef and Gravy on Toast

Ingredients:

• Butter
• Flour
• Milk
• Dried beef
• Cayenne pepper (optional)
• Bread (Texas toast, Brioche, sourdough, or country white bread)

Steps:

Step 1: Make the Cream Sauce

• Melt butter in a cast-iron skillet or medium saucepan over medium heat.
• Add an equal quantity of flour to the melted butter and whisk until you have a smooth paste, known as a roux.
• Slowly stir in the milk.
• Bring the mixture to a boil and continue stirring until it thickens into a creamy béchamel sauce.

Step 2: Add the Beef and Seasonings

• Stir in the dried beef strips.
• Season with a pinch of cayenne pepper and black pepper to taste.
• Continue stirring until the meat is evenly coated and heated through.

Step 3: Assemble and Serve

• Spoon the creamed chipped beef mixture over slices of toasted bread.
• For extra richness, butter the toast before adding the beef mixture.
• Serve immediately while hot.

Tips:

• If the sauce becomes too thick, add more milk to reach the desired consistency.
• For a less salty dish, rinse the dried beef in warm water before adding it to the sauce.
• This dish can be served with other carbs such as buttermilk biscuits or English muffins.
• Any leftover sauce can be stored in the fridge for up to four days and reheated on the stovetop or in the microwave.

Variations:

• For a keto-friendly option, serve the creamed chipped beef on chaffles (mini waffles made with egg and cheddar cheese).
• Instead of dried beef, you can use browned and drained hamburger meat.

Frequently asked questions