What’s for dinner? If you’re on the ketogenic diet it’s important to get three square low-carb and high-fat meals during the day. When it’s suppertime you can tweak some old-school meals like pot roast to make a keto pot roast. Foodie Fun Fact: The pot roast is an American version of a French dish known as “boeuf à la mode.” This one is low in carbs and high in healthy fat. The fat sources include the beef itself, as well as bone broth and unsalted butter. These ingredients are important to help keep your body in a state of ketosis. It also includes lots of herbs and spices to add some pizzazz to the dish.
Why is this pot roast recipe a keto-friendly one? The fat is at about 30 grams, protein is around 51g, and carbs are rock-bottom at about 3g. This is a good balance to help your body’s liver produce more ketones and get energy from fat instead of calories. This is critical for keto recipes so you’ll swap out carbs for fat and protein. Another thing about keto-style pot roasts is they should make the carbs count. In this case, it includes herbs like parsley and dill, spices like salt/pepper and onion powder, and low-calorie cherry peppers (which are technically fruits).
New Take on Old-School Dish
The keto version of the pot roast is a twist on the American dish that’s based on a French dish. This dish uses a European cooking technique known as braising. The process involves first searing the beef in a deep pan. It’s then simmered in stock/juices.
There are several variations of this dish. One involves adding veggies to the pan so they’re simmered with the meat. This isn’t done when making a keto-style pot roast since it would cause the carbs to spike.
There’s a lot of debate today about whether red meat is “healthy.” There are several factors. If you’re using lean cuts that are prepared using healthy methods like roasts then it can be super-healthy.
Roast beef can provide several health benefits including the following:
- Calories: The cut of roast beef is naturally low-calorie. A key feature is how much of it you eat. However, if you watch your portions then you can keep the calories under 200 or so. This is a plus over high-calorie options like bacon double cheeseburgers.
- Macros: This is always important for keto dieters. How about pot roasts? With the help of bone broth and butter, you’ll be getting lots of healthy fat. Protein is moderate since it’s lean beef. Carbs are super-low due to some herbs and spices added for flavor. One of the big perks of this dish is you’ll be getting lots of “good” fat. That’s from the beef, broth, and butter. This is critical to help keep your body in a state of ketosis.
- Iron: Animal meat is one of the best sources of iron. This mineral provides several benefits. They include moving oxygen to different parts of the body including organs, tissues, and cells. Each 1-oz slice of roasted beef gives you 0.7 mg of iron. Fun Fact: Adult men need 8mg/day and women need 18 mg/day.
Keto Pot Roast
OK, let’s get to the nitty-gritty of preparing a keto-style pot roast. This could be one of the tastiest keto dishes on the planet. It will take a while to make but it’s definitely worth the wait.
When picking your meat try to pick beef from grass-fed cows. This is critical for health and taste. This process takes more time but it’s worthwhile vs. CAFO.
One interesting thing about this recipe is it uses cherry peppers instead of the traditional peppers. If you like some kick then this a good option. Otherwise, you can use basic “pepperoncini “peppers. Just try to find some that don’t include artificial coloring.
First, you’ll need to gather all the ingredients, which include:
- Beef shoulder roast (3 lbs.)
- Unsalted butter (1 stick)
- Beef bone broth (3 cups)
- Hot cherry peppers (1/3 cup)
- White onion (1)
- Dried parsley (1 tablespoon)
- Dried chives (1 teaspoon)
- Dried dill (1 teaspoon)
- Onion powder (1 teaspoon)
- Garlic powder (1 teaspoon)
- Salt (1/2 teaspoon)
- Black pepper (1/2 teaspoon)
Here are the instructions for preparing the pot roast:
Heat the butter in a Dutch oven (6 quarts). Season the beef roast w/ salt/pepper. After the butter gets hot then add the roast beef and sear for about 5 minutes on each side until a crust forms.
Add the onions and cherry peppers to the roast’s top. Add spices and pour the bone broth over the roast. Next, bring the roast to a low simmer and place the cover over the pot. Cook for around 3 hours.
After the time is up, then shred up the roast beef. Return it to the pot. The sauce should then look like gravy. You can serve the pot roast right away. You can also store it in the fridge in an airtight container for a maximum of 5 days.
Keto Ground-Beef Dishes
If you want to enjoy a different kind of keto dish, then consider these options that include ground beef:
1. Hamburger patties
This recipe includes hamburgers minus the high-carb buns. It puts fat and protein front and center, which makes the recipe more keto-friendly.
The tomato gravy features heavy whipping cream. It’s made of real dairy so it’s chock-full of good fat vs. trans or saturated fat.
Then there are the burgers themselves. They feature ground beef, feta cheese, and olive oil (for frying). There are also some ingredients for flavor. Finally, the veggie dish is fried cabbage with salt/pepper to taste.
Even Garfield would love this one. There are lots of healthy fat in cream cheese, parmesan cheese, and shredded cheese. Yes, three kinds of cheese! You also get good fat in ground beef, eggs, and sour cream.
How about carbs? This recipe is low-carb and high-flavor. The keto lasagna includes:
2. Tex-Mex Burger
Let’s start with a healthy fat. You’ll get it from ground beef, pepper jack cheese, Mexican cheese, avocados, real mayo, and olive oil.
How about flavor? |No Mexican dish would be complete without spices and spiciness. You’ll get it this time from Tex-Mex seasoning, jalapenos, and salt/pepper.
3. Meat Pie
When we think of pies, the first thing that comes to mind is usually blueberry, pumpkin, or even lemon. There are also meat pies!
Let’s talk about good fat. This one includes a pie crust made from almond flour and coconut flour. There’s also olive/coconut oil and an egg.
Then there’s the filling and topping. The filling has lots of good fat from different sources. They include ground lamb and olive oil. Then, there’s the topping. It includes cottage cheese and shredded cheese for—well, more cheesy goodness. It is a good option if you want a ketogenic-friendly dish like keto pot roast.