I remember the day I realized I would adore grass-fed ground beef for life. The dish that dazzled was a savory and slightly sweet Shepherd's pie topped with creamy and buttery cauliflower faux mash—it hooked me!
Plus, there are so many ways to prepare ground beef while limiting your carb intake. The easy recipes found on Pinterest alone, assure us that grass-fed meat is excellent for much more than juicy burgers.
Grass-fed beef is a typical staple food on a ketogenic diet for many and with good reason. For instance, the macros provided in ground beef are rich in healthy fat and great to use as a base for many easy keto meals you can whip up in minutes.
Whether the foundation of a low-carb version of corned beef hash or a saucy filling for a savory keto taco: ground beef plays a significant role in many low-carb, high-fat dishes.
There are tons of easy keto recipes made using ground beef online, and you can make most dishes in less than 30 minutes. Plus, most local markets like Whole Foods and Trader Joe's sell grass-fed beef, so it's very accessible!
It's a great time to be a keto foodie thanks to the many high-quality meat delivery services, like Butcher Box, that ship premium grass-fed and grass-finished beef directly to customers each month all over the country—a great option to maintain quality and convenience.
Plus, ground beef is free of carbs which we want to ditch on keto. Remember, the goal is to deplete our bodies of carbs and refined sugars, so we can essentially turn them into bonafide fat-burning machines—one tasty bite at a time.
Why Should You Eat Keto Ground Beef Recipes?
Several factors determine the quality, taste and tenderness of ground beef. For instance, the farmer's feed choices (to use grass or grains for cattle) significantly contribute to the taste of the finished product.
Some note a distinctly different flavor between grain and grass-fed meat, and once exposed to grass-fed and grass-finished beef, most find it hard to go back to the grain-fed variety.
Besides, in addition to its superior flavor and texture, grass-fed and grass-finished ground beef also provide the following benefits:
Grass-finished ground beef is 20% lower in calories than grain-finished beef and contains more nutrition (omega-3 fatty acids, Vitamins A and E)
Grass-fed and grass-finished beef also contain CLA's (Conjugated Linoleic Acid)—an essential fatty acid that prevents cancer and reduces the storage of excess body fat
Contains a less harmful form of saturated fat which prevents spikes in LDL (bad) cholesterol—preventing an increased risk of cardiovascular disease
Less carbon footprint as cows graze and feed on the grass of the land instead of using power to produce grain feed for their food supply
- Grass-fed and grass-finished meat is generally raised on smaller farms and is most often free of added hormones or genetically-modified ingredients, although we always advise that you verify the feed history per the package information
- Ethically raised with a more transparent farm-to-consumer connection
Also, some people are a bit unclear about the difference between beef that is grass-fed and grass-finished. Grass-fed and finished beef cows are allowed to forage and graze exclusively on grass for their entire lives, generally in open pastures.
However, grass-fed beef is that of a cow that ate grass for a period but was then ‘grain-finished’—switched to a grain-based diet and likely fed in an indoor feedlot—to fatten the animal toward the time of its slaughter, which generally results in less nutritious and blander meat.
Remember, if you'd like the highest-quality cuts for your ground beef, keep an eye out for the term 'grass-finished' along with ‘grass-fed.’
Again, grass-fed-grain-finished beef can also be marked as 'grass-fed,' even though the labeling can deceive consumers into thinking that the meat source of the beef they’re buying only consumed organic grass as feed.
Why Should You Eat Ground Beef Recipes
Ground beef is so versatile that it's hard to imagine ever getting bored or running out of innovative and creative ways to use it in keto-friendly recipes.
Be sure to source your ground beef from farms that allow their cattle to graze in open spaces and never use feedlots, hormones or antibiotics on their livestock.
Eating grass-fed and grass-finished beef ensures you have cuts that are more nutrient-dense and delicious—so, spend a little more for the good stuff.
Eating Keto Ground Beef Recipes for Fat Loss
If you're reading this, you're probably already sold on the fantastic fact that eating healthy fat helps us lose fat! Plus, eating higher-fat versions of ground beef, like the 80/20 variety, help us feel satiated and fuller for longer.
Plus, eating fatty fare and little else is a great way to boost weight loss! With that in mind, we'll share more on the Beef & Butter 4-day fasting approach to keto, to help jumpstart fat loss, below.
We can think of a laundry list of quick and easy keto meals using grass-fed ground beef that will satisfy all! More on some of our favorite ground beef, keto-friendly, recipes below; trust us, they deserve a feature.
Also, fat-filled ground beef is an excellent option to achieve weight loss as the satiating fat helps to ward off carb cravings that often derail success for dieters on other low-carb diets.
Keep in mind too, the fattier the beef, the more cost-effective the option! Eating ground beef on keto can be completely affordable: think 80/20 ground beef and cabbage soup, or a quick Mexican-style salad with a heaping side of sour pickles, jalapeño peppers and a hefty helping of sour cream.
Also, it's easy to buy ground beef in bulk at places like Costco and season the entire lot during meal prep. Sprinkle the meat with some sea salt, onion, and garlic powder, and you’ll have a great flavor base to transform the ground beef into so many different meal options.
The Beef & Butter Fast
A ketogenic diet can consist of so many components, based mainly on your goals, lifestyle choices, and the parameters of the protocol.
However, specific bare-bones approaches to the low-carb, high-fat lifestyle, like the Beef & Butter Fast (B&B) or the Egg Fast are generally used to fast-track initial ketosis—or re-establish ketosis after making some less-than-low-carb food choices.
Some find returning to the keto basics and eating only meat and fat (usually butter or avocado) is a great way to give the body a metabolic jolt.
Furthermore, eliminating virtually all carbohydrates and refined sugars will provide the body the nudge it needs to return to fat-burning mode quickly.
In addition to establishing ketosis, the B&B fast will also help your body rapidly release any excess or unwanted pounds with little additional effort.
If you're a lover of grass-fed-and-finished beef and enjoying ample amounts of grass-fed butter, even in your morning coffee, this 4-day fast may be worth a shot! Here's an example of a standard Beef & Butter fast, some alternate approaches to the fast, and some of the benefits of trying the short-term eating approach:
It may sound like a trick statement, but the B&B fast doesn't limit your food options to only beef and butter. Some on a Beef & Butter fast eat avocado as their form of healthy fat.
While others may choose to sip on bone broth for added protein collagen and electrolytes, the key is to stick to eating beef and a healthy form of fat for sustenance during the 4-day fasting period.
A typical Beef & Butter Fast with coffee may appear as follows:
- Breakfast: 2 cups coffee w/teaspoon grass-fed butter in each
- Lunch: 1.5 cups ground beef + 3 tablespoons butter
- Dinner: 1.5 cups ground beef + 3 tablespoons butter
A typical Beef & Butter Fast with coffee + avocado may look like the following:
- Breakfast: 2 cups coffee w/teaspoon butter in each
- Lunch: 1 cup ground beef + 2 teaspoons butter + 1/2 avocado
- Dinner: 1 cup ground beef + 2 teaspoons butter + 1/2 avocado
A typical Bone Broth with Beef & Butter Fast Routine advises as follows:
- Breakfast: 2 cups beef bone broth w/teaspoon butter in each
- Lunch: 1 cup ground beef + 2 tablespoons butter
- Dinner: 1.5 cups ground beef + 2 tablespoons butter
As simple as the plan sounds per its namesake, there are some ways to keep the menu interesting—even despite the approach's limited dietary scope.
Either ground or beef stew meat is okay during your time on a restrictive Beef & Butter fast. Aim to consume about 8 oz. of beef to two-to-three tablespoons of fat per sitting.
Also, if you've been on the fence regarding meal prep, this is a fantastic time to get started!
Whip up some high-fat ground beef to make everything from stuffed bell peppers topped with melted cheese, to the filling for savory keto tortilla wraps to dip in sauce on any given Taco Tuesday to make sure you’re good to go at mealtime—no guesswork.
Also, go ahead and do yourself a favor and chop some onions, peppers, and tomatoes ahead of time to set yourself up for dietary success throughout the week.
With fresh ingredients prepped and ready to throw into a quick stir-fry, or keto wrap, you're more likely to stay on track and thwart cravings throughout the week!
Keto Ground Beef Recipes We Love
Again, there are many decadent and filling options to eat on a ketogenic diet, and we feel morally obligated to share them with you!
Planning meals, incorporating the genius of freezer meals to your tool chest of culinary tricks, and pre-chopping or prepping commonly-used ingredients (onions, peppers, fresh garlic, or making homemade mayonnaise ahead of time) are crucial to success on a low-carb, high-fat diet—remember, for better or worse, we tend to eat whatever we have handy.
Here are some hassle-free and delicious meal ideas to add to your keto repertoire, to enjoy outside of the Beef & Butter Fast or the Egg Fast, that will be loved by your entire family—super low-carb or not:
- Bacon-wrapped keto meatloaf
- Keto ground beef stir-fry with green beans and dripping in grass-fed butter
- Classic keto hamburger with keto bun or Romaine lettuce wrap
- Keto pimiento cheese meatballs
- Keto lasagna
- Keto Tex-Mex casserole
The recipes noted are just a snippet of the options of recipes to make using ground beef and following a low-carb, high-fat diet. Also, a quick Pinterest search using any noted recipe's name will return several ways to approach each recipe—choose the method that works for you.
YouTube can also prove helpful when seeking out new and exciting recipes to try on a ketogenic diet. From how to properly poach an egg (Thanks, Jamie Oliver!) or how to make every type of keto bread, that you never knew you needed until now—you can learn to make anything online!
However, those of you looking for targeted results—specific to your individualized needs—would benefit from our 28-Day custom keto meal plan. We tailor our meal plans for each individual based on noted food preferences, desired preparation time, and personal weight loss goals.
Get Your 28-Day Custom Keto Meal Plan
Everyone is at a different place on their keto journey. Some are just becoming acquainted with ketosis, while others are well beyond fat-adapted and merely seeking to spice up their food options.
A blanket menu plan simply can't compare to a customized culinary approach.
For instance, the keto macros for someone overweight who takes regular brisk walks, versus someone very lean but exerting intense bursts of energy regularly as a CrossFitter will differ significantly.
Macros will generally need to be adjusted to keep a person satisfied and in the ideal caloric range for weight loss or lean muscle gain, based on a person’s activity level and lifestyle.
Use an online calculator, like that offered by free sites like MyFitnessPal, to get an idea of the macronutrient targets needed to achieve your goals, and then adjust as you go based on weekly results in how you look and feel.
There are some elements to consider, other than macros when starting a ketogenic diet. We've compiled the key points you need to know, to get off to the right start.
Click here to learn more about some tips to prepare your mindset and shopping list for success on keto.
Our goal is to create delicious products and provide valuable information that makes you feel like a keto pro, right from the beginning of your low-carb, high-fat food journey. Let us coach you directly to provide individualized meal suggestions to help you hit your weight-loss goals on keto, without all the guesswork.
Our customized meal plans start for less than the cost of your favorite fancy morning beverage of choice, per day, and will help keep you on track as you move toward achieving nutritional ketosis.
Whether you're looking to incorporate more ground beef recipes into your keto meal plan for variety, or want customized support to attempt a Beef & Butter fast, we can help!
Our customized meal plans include delicious offerings like keto corned beef hash; roast beef with cheddar, pickles, and keto-friendly coleslaw; and even a decadent recipe for a deluxe cheeseburger casserole, yum. You'll never be bored or disappointed at mealtime eating the Konscious Keto way!
Head over to our site and start dreaming about dinner, even if it’s not noon yet. Just be mindful of the sauces used with your beef if you're doing a 4-day B&B fast to ensure optimal results.
Cows that are pasture-raised, grass-fed, and grass-finished offer us the healthiest ground beef option, and it's a staple for most of the Konscious Keto family.
Also, ground beef is convenient because it's readily available at most supermarkets. Plus, ground beef is relatively affordable—especially in comparison to some other keto-friendly food options like fish and other seafood.
We have many meat-based options and even meat alternatives, available to us on a ketogenic diet. From lamb to pork, or chicken and seafood, there's no shortage of variety but grass-fed beef, ground or otherwise, remains an ideal food choice for anyone on a ketogenic diet.
There are many ways to use ground beef to create a variety of recipes and experiment with an array of savory dishes that are suitable on a keto diet.
We've shared some beef-based meal ideas above, and we're happy to divulge even more recipes via a customized meal plan—see more meal plan info, here!
Lastly, we win on cost with fattier cuts of ground beef (e.g., 80/20), which is perfect for anyone looking to boost their healthy fat intake.
So, load up your cart and get better acquainted with the fantastic options available when eating savory and satisfying ground beef on a ketogenic diet.
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Slomski, A. (2019). Low-Carb Diets Help Maintain Weight Loss. Jama, 321(4), 335. doi: 10.1001/jama.2018.22031
- Sutherling, J. E. N., & Mele-Hayes, D. (2004). How to Maintain and Support a Ketogenic Diet Program. Epilepsy and the Ketogenic Diet, 83–94. doi: 10.1007/978-1-59259-808-3_5