The ketogenic diet centers around low carbs, moderate protein, and high fat — and meat fits beautifully into that equation. Rich in protein and naturally free of carbs, meat provides essential nutrients, supports muscle health, and helps keep you feeling full longer. But not all meats are created equal when it comes to keto. Let’s dive into the best meats to enjoy on a keto diet and what to watch out for.
1. Fatty Cuts of Beef
Fatty beef cuts are ideal for keto, offering both protein and healthy fats. Look for cuts like ribeye, ground beef (preferably 80/20 or higher fat content), brisket, and T-bone steaks. Grass-fed beef is an excellent option for higher omega-3 content and fewer additives.
2. Pork
Pork is another great keto-friendly option. Enjoy fatty cuts like pork belly, pork shoulder, and bacon (just make sure it’s sugar-free). Pork chops and ham are also fine, but watch out for glazed or honey-cured versions that may contain hidden sugars.
3. Poultry
Chicken and turkey are leaner meats that can still fit into a keto diet, especially when paired with healthy fats like avocado or olive oil. For more natural fat, go for chicken thighs, drumsticks, or wings with the skin on. Avoid breaded or processed poultry, which may include unwanted carbs.
4. Lamb
Lamb is rich in fat and flavor, making it a fantastic choice for keto. Cuts like lamb chops and leg of lamb are delicious and nutrient-dense. Grass-fed lamb is a great source of iron, B vitamins, and healthy fats.
5. Processed Meats (in moderation)
While sausages, deli meats, and pepperoni are convenient, many contain fillers, sugars, and preservatives that can sneak in extra carbs. Always check labels and aim for minimally processed, nitrate-free versions when possible.
6. Organ Meats
Organ meats like liver, heart, and kidney are often overlooked but are incredibly nutrient-dense. They’re rich in iron, vitamin A, and other key micronutrients. A small serving now and then can be a valuable addition to your keto diet.
Final Thoughts
When it comes to meat on keto, the goal is to choose quality cuts with a good fat profile and minimal additives. Prioritize unprocessed, naturally fatty meats, and always read labels when it comes to processed options. With such a wide variety of meats to choose from, keto eaters can enjoy plenty of flavor, nutrition, and satisfaction — all while staying in ketosis.