Best Meat Recipes for a Keto Diet: Baked Chicken Thighs and Bacon-Wrapped Keto Meatloaf

The Ketogenic diet, a high-fat, low-carb diet, focuses on consuming nutrient-dense and ketone-inducing foods. While there are many ketone-inducing ingredients, meats play a significant role in a balanced keto meal. This article delves into two delectable yet wholesome meat recipes that align perfectly with the ketogenic principles: Baked Chicken Thighs and Bacon-Wrapped Keto Meatloaf.

Baked Chicken Thighs

For a delicious and easy-to-prep meal, consider Baked Chicken Thighs. Not only are they packed with flavor but also rich in protein, making them an excellent choice for any keto dieter. Here's how you can prepare them:

Ingredients:

8 bone-in chicken thighs with skin on 1/4 teaspoon garlic salt 1/4 teaspoon onion salt 1/4 teaspoon dried oregano 1/4 teaspoon dried thyme 1/4 teaspoon paprika 1/4 teaspoon ground black pepper Aluminum foil Cooking spray

Directions:

Preheat your oven to 350 degrees Fahrenheit (175 degrees Celsius). Line a baking sheet with aluminum foil and spray it with cooking spray to prevent sticking. Arrange the bone-in chicken thighs with skin side up on the prepared baking sheet. In a small container with a lid, mix together all the spices (garlic salt, onion salt, oregano, thyme, paprika, and black pepper). Shake the container vigorously to ensure the spices are thoroughly combined. Generously sprinkle the spice mixture over all the chicken thighs. Bake the chicken thighs in the preheated oven until the skin is crispy, the thighs are no longer pink at the bone, and the juices run clear. The total baking time should be about 1 hour. An instant-read thermometer inserted near the bone should read 165 degrees Fahrenheit (about 74 degrees Celsius). Allow the chicken to rest for a few minutes before serving.

Bacon-Wrapped Keto Meatloaf

On the other side of the spectrum, if you're looking for a hearty, satisfying meatloaf, bacon-wrapping gives it a delightful crunch. This version is low in carbs and high in flavor, making it a perfect keto dish. Here's how to make it:

Ingredients:

Extra-virgin olive oil 1 medium onion, chopped 1 stalk celery, chopped 3 cloves garlic, minced 1 teaspoon dried oregano 1 teaspoon chili powder 2 pounds ground beef 1 cup shredded cheddar cheese 1/2 cup almond flour 1/4 cup grated Parmesan cheese 2 eggs 1 tablespoon low-sodium soy sauce Kosher salt Black pepper, freshly ground 6 thin strips of bacon Cooking spray for greasing

Directions:

Preheat your oven to 400 degrees Fahrenheit (205 degrees Celsius). Grease a medium baking dish with cooking spray. In a medium skillet, heat the olive oil over medium heat. Add the chopped onion and celery, cooking until soft (about 5 minutes). Stir in the minced garlic, dried oregano, and chili powder and cook until fragrant (about 1 minute). Let the mixture cool slightly. In a large bowl, combine the ground beef, cooled vegetable mixture, shredded cheddar, almond flour, grated Parmesan, eggs, low-sodium soy sauce, and season with kosher salt and black pepper to taste. Shape the mixture into a large loaf in the prepared baking dish. Place 6 thin strips of bacon on top of the meatloaf. Bake in the preheated oven until the bacon is crispy and the beef is cooked through (about 1 hour). If the bacon is cooking too quickly, cover the dish with foil. Let the meatloaf rest for a few minutes before slicing and serving.

Choosing the Right Meat for Keto

When it comes to meats on a keto diet, processed meats like sausages, hot dogs, and canned meats are best avoided. Although they are low in carbs, they are high in unhealthy preservatives and additives, including carcinogens, which can be detrimental to your health. On the other hand, ground beef and other high-quality cuts of meat are excellent choices as they are rich in protein and low in carbohydrates, making them perfect for a balanced keto meal.

Consider incorporating both of these recipes into your keto cooking repertoire for variety and enjoyment. They offer not only deliciousness but also nutritional value, ensuring you stay on track with your keto goals.