Best Meat Cuts For A Keto Diet

The keto diet is all about eating high-fat foods and keeping your carb intake to a minimum. Meat is a key component of the keto diet, as it is a great source of protein and essential nutrients like iron and B vitamins. When it comes to choosing the best meats for keto, it's important to select options that are high in fat and low in carbohydrates.

- Fatty cuts of beef, such as ribeye steak, T-bone steak, and ground beef

- Lamb, including lamb chops and cuts from the rib or loin area

- Poultry, especially chicken thighs and drumsticks, but also turkey and duck

- Pork, such as baby back ribs, ham, and pork belly

- Seafood, including salmon, tuna, sardines, and shellfish like crab and lobster

It's important to note that plain and unprocessed meats are generally the best choice for keto. Grass-fed and pasture-raised meats are ideal, as they contain higher-quality fats and protein. Additionally, it's best to avoid processed meats, cured meats, and meats with added sugar or fillers, as these can increase your carbohydrate intake.

Beef

When it comes to beef, you have a variety of options to choose from. Here are some of the best cuts and preparations of beef that are keto-friendly:

Ground Beef

Ground beef is a versatile and economical option that is easy to cook and keto-friendly. It contains plenty of protein and fat, with no carbs. The fat content can vary depending on the cut, with ground chuck being a popular choice for those wanting more fat in their keto diet. Ground beef is perfect for a range of dishes, from soups and casseroles to meatballs and tacos.

Ribs

Steaks

Steaks are another excellent choice for keto, especially fattier cuts such as ribeye and sirloin. These steaks have a high biological value, meaning your body can efficiently utilize the protein they provide. Skirt steak, in particular, is rich in leucine, an amino acid that helps preserve muscle mass.

Brisket

Brisket is a cut of beef from the breast or lower chest of the cow. It is a fatty and flavorful cut that is perfect for slow cooking. Brisket can be smoked, roasted, or braised, and it goes well with a variety of seasonings and sauces.

Broccoli Beef

This dish combines ground beef or steak with broccoli and a savory sauce made with ingredients like garlic, soy sauce, vinegar, and sesame oil. It is a quick and easy one-pot meal that satisfies Chinese food cravings while keeping carbs low.

Other Beef Dishes

There are numerous other beef dishes that can be part of a keto diet. Some examples include beef stroganoff, steak tips, cheeseburger soup, meatloaf, and beef fajitas.

When choosing beef for keto, it is best to opt for grass-fed and organic options. These minimize steroid hormones and bacteria intake, and they offer higher-quality fats than conventional meats. Additionally, don't forget to vary your meat choices and include other keto-friendly foods to ensure a well-rounded and nutritious diet.

Poultry

When it comes to poultry, chicken is king. It is one of the most budget-friendly meats and can be bought cheaply with the bones and skin still attached, adding flavour and fats to your meal. Chicken thighs are a great alternative to chicken breasts as they are less likely to dry out. Cook them with the skin on for extra flavour and healthy fats.

If you're in a rush, a rotisserie chicken is a great shortcut for a quick meal or make-ahead lunches. You can enjoy it as it is, or in lettuce wraps and salads. Don't forget to use the bones to make a collagen-rich bone broth.

Chicken wings are another great option for a keto-friendly party food. They are full of healthy collagen, fat, and flavour.

When buying chicken, it's best to opt for organic. Organic chickens are fed 100% organic feed and are raised without antibiotics. They also have outdoor access instead of being raised in indoor cages, making for happier and healthier birds.

When cooking poultry, it's important to make sure that the meat is cooked all the way through. For chicken breasts, insert a cooking thermometer into the middle of the thickest part; it should read at least 165°F (74°C). For a whole bird, insert the thermometer next to the bone in the thigh; it should read at least 180°F (82°C).

Resting the chicken for 10 to 15 minutes before serving will allow the juices to settle and give you a better result. Cooked chicken will keep for three to four days in the fridge.

Pork

When choosing pork for keto, it is best to opt for unprocessed cuts such as pork chops, pork belly, or ground pork. These cuts are typically lower in carbohydrates and provide more fat, which is essential for energy and maintaining ketosis. Leaner cuts like pork chops can be included but consider leaving some fat on to increase your fat intake.

One popular keto-friendly recipe is Keto Sesame Pork with Green Beans. This recipe calls for boneless pork chops sliced into thin pieces and sautéed in a large skillet for a few minutes on each side until golden. A homemade sesame sauce made with sesame oil, soy sauce, garlic, ginger, rice vinegar, and a pinch of red pepper is then added to the skillet along with fresh green beans. The dish is not only tasty but also easy to prepare and perfect for meal prep.

Another delicious keto pork recipe is Keto Sweet and Sour Pork. This recipe involves marinating cubes of pork in a mixture of Chinese five-spice powder, soy sauce, ginger juice, and egg. The marinated pork is then coated in a mixture of almond meal, whey protein isolate, and baking powder before being deep-fried. The dish is served with cauliflower rice, spring onions, and sesame seeds, providing a crunchy and flavoursome experience.

When incorporating pork into your keto diet, it is important to remember that quality matters. Opt for organic, grass-fed, or pasture-raised pork whenever possible, as these sources tend to have higher-quality fats. Additionally, be mindful of processed meats like bacon, ham, and sausages, as they often contain added sugars and other ingredients that can kick you out of ketosis.

Seafood

Salmon is the most common fish variety used in a ketogenic diet. This is because it is rich in protein and omega-3 fatty acids. Other good options include cod, shrimp, and lobster.

When it comes to shellfish, crab and lobster are great keto options as they are crustaceans and therefore high in fat.

There are many keto-friendly seafood recipes to choose from, such as salmon with creamy dill sauce, keto shrimp pad Thai, and garlic butter lobster tails.

If you're looking for a quick and easy keto seafood option, try shrimp. It cooks quickly and can be added to a variety of dishes like zoodle alfredo, stir-fry, or lettuce wraps.

For a more indulgent option, try crab-stuffed salmon or garlic butter shrimp and cauliflower rice.

So, if you're following a keto diet, be sure to include plenty of seafood in your meals!

Game & Specialty Meats

Game and specialty meats are a great source of protein and can be enjoyed as part of a keto diet. These meats include organ meats, such as liver, as well as game meats like bison, elk, rabbit, pheasant, and venison.

Organ meats, in particular, are an excellent source of protein and other nutrients. For example, liver is rich in vitamin A, iron, and B vitamins. It also contains trace amounts of vitamin D, zinc, and selenium.

When choosing game and specialty meats, it is important to opt for plain and unprocessed options. Grass-fed and pasture-raised meats are ideal, as they tend to have higher-quality fats and protein, keeping you satiated for longer.

In addition to game and specialty meats, there are a variety of other meat options that are suitable for a keto diet. These include:

• Fatty fish, such as salmon, sardines, mackerel, and herring
• Lean meats, such as top sirloin and skinless chicken breast
• Poultry, including chicken, duck, and turkey
• Red meat, such as steak, beef, lamb, and veal
• Pork, including baby back ribs and pork belly

Frequently asked questions