Steak And Keto: A Perfect Match?

Steak is a keto-friendly food, but it depends on the cut and what it's served with. The keto diet is restrictive, limiting foods such as bread, pasta, rice, potatoes, fries, soft drinks, candy, and cakes. It's a low-carb, high-fat diet, with around 80% of calories coming from fat and carbs slashed to fewer than 50 grams per day. Steak is a good source of fat and protein, but it's important to choose fattier cuts and avoid leaner options. The New York Strip, ribeye, and skirt steak are good choices, and they can be cooked in fats like butter or avocado oil and served with low-carb vegetables like asparagus, mushrooms, and salad.

Steak recipes

Steak is a keto-friendly food, but it's important to be mindful of portion sizes and choose the right cuts of meat to stay within your desired carb limit. Here are four steak recipes that can be easily adapted to fit a keto diet:

• Pan-Seared Steak with Garlic Butter: This recipe calls for New York Strip Steaks, Ribeye, or Top Sirloin, which are all good choices for keto. The steak is seasoned with salt and pepper, seared in a cast-iron pan, and finished with a garlic butter made by infusing butter with garlic cloves and rosemary sprigs.
• Sirloin Steak with Garlic Butter: This recipe is cooked on an outdoor grill. It starts with a generous seasoning of salt and pepper, and then the steak is grilled for 4-5 minutes per side. The garlic butter is made by melting butter with minced garlic and garlic powder.
• Garlic Butter Steak Bites: This recipe uses bite-sized pieces of top sirloin, New York strip steak, tenderloin, or ribeye. The steak is seasoned with salt, pepper, and red pepper flakes, then cooked in avocado oil in a skillet. The garlic butter is made by sautéing minced garlic in butter or ghee. This recipe also includes optional vegetables like zucchini, bell peppers, and onion.
• Keto Cast Iron Steak: While this recipe doesn't include a garlic butter component, it's worth mentioning as it's a simple, keto-friendly option. Choose a fatty cut of steak, season it with salt and pepper, and cook it in a cast-iron skillet for about 4 minutes per side.

To make these recipes more keto-friendly, you can serve them with low-carb sides like roasted asparagus, Brussels sprouts, creamy mashed cauliflower, or a salad. Remember to be mindful of your overall macronutrient intake and adjust your fat and protein sources accordingly.

Keto-friendly sides

Steak is keto-friendly, but it's easy to tip your carb intake overboard with typical sides like mashed potatoes or fries. Here are some keto-friendly side dishes to accompany your steak:

• Vegetables – Above-ground vegetables such as leafy greens (kale, spinach), crunchy salad veggies (cucumber, celery, radishes), cauliflower, cabbage, avocado, broccoli, and zucchini are all great keto-friendly options. You can also have small amounts of higher-carb vegetables like onion, mushrooms, and squash.
• Cheese – Most cheeses are keto-friendly, especially harder cheeses with fewer carbs. Try cheddar, Gruyere, Parmesan, or feta.
• Dairy – Go for full-fat dairy options like heavy whipping cream, cream cheese, sour cream, and mascarpone. Greek yogurt is also a good choice for a protein-rich breakfast.
• Nuts and Seeds – Macadamia nuts, almonds, pecans, walnuts, and pine nuts are great for adding texture and healthy fats to your meal. Just remember to consume these in moderation as they can be high in inflammatory omega-6s.
• Healthy Fats – Avocado, olive oil, and butter are all excellent sources of healthy fats to include in your keto diet. You can also make sauces like garlic butter or mayonnaise to add more flavour to your meals.
• Cheesy Brussels Sprouts – Fry or bake Brussels sprouts and cover them in a cheese sauce made from sharp cheddar and Gruyere. Top with crunchy bacon bits.
• Keto Green Bean Casserole – Make a homemade cream of mushroom without flour or canned ingredients, and top with crispy fried onions.
• Lemon Garlic Kale Salad – Combine kale with toasted almonds, Parmesan, and a zesty lemon-garlic dressing for a quick and easy side dish.
• Mashed Cauliflower – A keto-friendly alternative to mashed potatoes. Add butter, cream cheese, Parmesan cheese, and chicken broth for extra flavour.
• Keto Coleslaw – A great low-carb side dish for BBQs or potlucks.
• Avocado Cucumber Salad – A delicious keto salad that's perfect for a BBQ or as a side dish for Mexican food.

Steak cuts

Steak is keto-friendly, but it's important to be mindful of the cut of steak you choose. Here are some tips for selecting the best steak cuts for a keto diet:

• Look for Marbling: Marbling refers to the white flecks of fat within the red meat. A good keto steak will have abundant thin marbling veins, making the meat juicy, tender, and flavourful. Thick chunks of fat are less desirable as they can become hard and inedible.
• Choose "Rib" Cuts: The rib section of the cow tends to have the most fat. Ribeye, rib roast, and prime rib are all excellent choices for keto.
• Affordable Options: 7-bone chuck steak, chuck eye, and top round (also known as London Broil) are more affordable cuts that can be great for keto. These cuts may require a bit more preparation and cooking attention.
• Other Recommended Cuts: New York strip steak, T-bone steak, and skirt steak are also good options for keto. Skirt steak cooks quickly, making it a convenient choice for weeknight dinners.
• Fatty Over Lean: When in doubt, opt for fattier cuts of steak. Since keto is a high-fat, low-carb diet, you'll want to prioritize fatty cuts over lean ones.
• Grass-Fed and Organic: Whenever possible, choose grass-fed and organic steak options. These tend to have a better nutritional profile and can be lower in added hormones and bacteria.

Remember, when following a keto diet, it's crucial to monitor your overall intake and ensure you're staying within your desired macronutrient ratios. Steak can be a delicious and satisfying part of a keto meal plan when paired with low-carb sides and vegetables.

Steak cooking methods

Steak is a keto-friendly food, but it's important to be mindful of how you cook it and what you serve it with. Here are some of the most popular cooking methods to help you prepare a delicious, juicy steak:

Grilling

A classic way to cook steak, grilling enhances the natural flavours and adds a smoky touch. It's perfect for thicker cuts of steak, allowing fats to drip away while creating a desirable crust that locks in the juices. Grilling is an excellent choice for outdoor cooking and social events, but it requires constant attention to prevent flare-ups and burning.

Pan-Searing

This method is ideal for cuts that benefit from quick cooking on high heat, such as a filet mignon. Pan-searing provides excellent control over the cooking temperature and enables you to add flavours like butter, garlic, and herbs directly to the pan. It can be smoky, so proper ventilation is essential. This technique requires a heavy skillet and some cooking experience to master.

Sous Vide

Sous vide cooking involves vacuum-sealing the steak and cooking it in a water bath at a precise temperature. This method ensures even cooking and is perfect for high-end cuts like Wagyu, as it respects the delicate texture and flavour. It also allows for cooking steaks ahead of time, with a quick sear needed before serving to achieve a crust. However, it requires specialised equipment and takes longer than traditional methods.

Reverse Sear

This technique is ideal for thick cuts of steak. It involves slowly roasting the steak in a low oven until it nears your desired level of doneness, then finishing it off in a hot skillet for a perfect crust. Reverse searing allows for precise control of the internal temperature and minimises the risk of overcooking, resulting in a moist and tender steak. It's a great choice for entertaining, as most of the cooking is hands-off. However, it requires time for preheating and slow roasting, and the final searing step needs careful timing.

Broiling

Broiling uses direct overhead heat to cook the steak quickly and is ideal for thinner cuts. This method is similar to grilling but is done inside your oven, creating a caramelized crust. Broiling is fast and effective but requires vigilance to prevent overcooking. Many ovens have broilers that don't provide consistent or adjustable heat, making it challenging to cook steaks evenly.

Keto diet foods

Steak is indeed keto-approved, but only if you're careful with your sides. While steak on its own is keto-friendly, it's easy to tip your carb intake overboard with typical sides like mashed potatoes or fries.

The ketogenic diet is a high-fat, low-carbohydrate diet that aims to induce ketosis, a metabolic state in which the body burns fat as its main fuel source instead of carbohydrates. Generally, a keto diet entails getting about 80% of your calories from fat and limiting carbs to fewer than 50 grams per day.

Meats

Meat is a staple of the keto diet, as it is naturally low in carbohydrates and rich in B vitamins and minerals. This includes beef, pork, lamb, wild game, and poultry. Deli meats like sausages and cold cuts are also keto-friendly, as long as they don't have added sugars, starches, or breading. Fatty fish, such as salmon and mackerel, are also excellent choices, as they are high in omega-3 fats and provide numerous health benefits. Shellfish are also keto-friendly, but be mindful of the carb count, as it varies by type.

Eggs

Eggs are a versatile and nutritious source of protein, perfect for a keto diet. They are low in carbohydrates and can be prepared in a variety of ways, such as boiled, fried, or as an omelet.

Dairy

Most dairy products are suitable for a keto diet, as long as they are full-fat. Harder cheeses tend to have fewer carbs, while soft cheeses like cottage cheese and cream cheese are also suitable in moderation. Greek yogurt, in particular, is a good option as it is high in protein and low in carbs. Avoid flavored low-fat yogurt, as it often contains added sugar. Butter and cream can also be part of a keto diet, but in moderation.

Nuts and Seeds

Nuts and seeds are a good source of healthy fats and fiber. Some of the best options for keto include macadamia nuts, almonds, walnuts, pecans, and Brazil nuts. Just remember to practice portion control, as it's easy to overindulge in these tasty treats.

Vegetables

Non-starchy vegetables are ideal for keto, as they are low in carbohydrates and high in nutrients. Leafy greens, such as spinach and kale, are excellent choices, as are crunchy salad veggies like cucumber, celery, and radishes. Other keto-friendly options include cauliflower, cabbage, avocado, broccoli, and zucchini. Just be mindful of your carb intake and avoid starchy vegetables like potatoes and sweet potatoes.

Healthy Oils

When it comes to fats and oils, opt for natural sources like olive oil, coconut oil, butter, and ghee. These choices are chemically stable and less inflammatory, making them ideal for a keto diet.

Remember, the key to a successful keto diet is to focus on whole, nutrient-dense foods and avoid processed items, starches, and sugars.

Frequently asked questions