Ground turkey can be a nutritious and delicious addition to a keto diet. With zero carbs plenty of protein and a decent amount of fat, it hits the macros for ketosis. But with so many options at the grocery store, is ground turkey keto?
In this comprehensive guide we’ll cover everything you need to know to enjoy ground turkey on a low-carb ketogenic diet. You’ll learn
- The basics of keto and why protein matters
- How to choose the right type of ground turkey
- Ground turkey nutrition facts and macros
- Incredible ways to cook ground turkey on keto
- Ground turkey compared to other keto proteins
So whether you’re a seasoned keto pro or just starting out, keep reading for the complete lowdown on fitting ground turkey into your low-carb lifestyle!
Keto 101: Why You Need Adequate Protein
First, a quick keto refresher. The ketogenic diet is centered around entering ketosis, where your body switches from burning carbs to burning fat for fuel.
To get there, you’ll need to:
- Severely restrict net carb intake, usually to under 50g per day
- Moderate protein intake
- Increase healthy fats dramatically
Protein is important on keto for preserving lean muscle mass as you shed pounds. But you can’t overdo protein or it could knock you out of ketosis.
That’s why choosing the right protein sources is key. You want options that provide adequate protein without too many carbs or excess calories.
Picking the Best Ground Turkey for Keto
Ground turkey can be a great keto protein option. But with various types available, choosing the right kind is important.
Here are some tips for picking ideal ground turkey for a ketogenic diet:
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Go for 85-93% lean – Avoid ultra-lean options like 99% fat-free ground turkey. The fat helps with moisture and flavor.
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Avoid added ingredients – Some ground turkey contains fillers, sugars and preservatives. Stick to plain ground turkey.
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Skip pre-brined turkey – Flavor-added pre-brined ground turkey often contains carb-heavy ingredients. Season it yourself.
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Choose skinless – Ground turkey with the skin on will have more fat and calories. Go skinless.
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Watch your portions – Even lean ground turkey has fat and calories. Be mindful of serving sizes in your meal plan.
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Consider dark meat – Ground turkey thigh meat has more moisture and flavor than white breast meat.
By choosing plain, skinless, 85-93% lean ground thigh turkey with no additives, you can get all the benefits without the drawbacks.
Ground Turkey Nutrition Facts & Macros – How Keto-Friendly Is It?
Now that you know how to select it, let’s analyze the macros and keto-friendliness of ground turkey.
A 4-ounce serving of 85% lean ground turkey contains:
- Calories: 179
- Fat: 8g
- Carbs: 0g
- Protein: 24g
With zero carbs, ample protein, and a decent amount of healthy fats, ground turkey can fit very well into a ketogenic diet.
The fat and calories will be a bit higher than ultra-lean 99% fat-free ground turkey. But the extra fat provides valuable moisture and flavor to keep you satisfied.
When eaten alongside low-carb veggies and healthy fats, ground turkey can help you meet your macros on keto.
Compared to fattier proteins like beef and pork, ground turkey provides a leaner alternative for those watching calories. But it still supplies plenty of protein.
Incredible Ways to Cook Ground Turkey on Keto
Okay, let’s get to the best part – all the tasty ways you can enjoy ground turkey on a keto diet!
This versatile meat works great in everything from family-friendly casseroles to quick weeknight dinners. Try these awesome recipe ideas:
- Keto turkey meatloaf or meatballs
- Zucchini turkey boats
- Ground turkey lettuce wraps
- Turkey taco salad
- Simple turkey veggie skillet
- Turkey mushroom soup
- Easy keto turkey chili
- Turkey cabbage stir-fry
- Green curry turkey with cauliflower rice
When cooking ground turkey on keto, be sure to amp up the flavor with herbs, spices, garlic, and healthy fats like olive oil, avocado oil or coconut oil. This prevents it from getting boring or dry.
Don’t forget delicious keto-approved sauces and toppings like pesto, guacamole, marinara sauce or Parmesan cheese. The possibilities are endless!
Ground Turkey vs. Other Keto-Friendly Protein Sources
Wondering how ground turkey stacks up against other popular low-carb protein foods? Here’s a quick comparison:
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Beef – More fat than turkey but provides great flavor. Higher in calories so watch portions.
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Chicken – As versatile as turkey but lower in fat. Season well as it’s less flavorful.
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Pork – Fattier cuts like bacon and sausage are keto-approved. Watch carbs in breaded pork.
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Fish – Lower calorie than red meat with heart-healthy fats. Can be tricky to cook properly.
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Eggs – Super keto-friendly and portable. Can get boring eating daily.
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Tofu – Provides plant-based protein but higher in carbs than meat. Seek out low-carb varieties.
As you can see, poultry like turkey and chicken make excellent lean protein choices for keto. Mix in fattier meats like beef and pork occasionally in smaller portions.
For variety, rotate multiple proteins like seafood, eggs, and the occasional plant-based option like tofu.
The Verdict: Ground Turkey Is a Nutritious Keto Protein
Combined with low-carb veggies and healthy fats, ground turkey provides protein that will keep you feeling satisfied. It works great in everything from simple weeknight dinners to meal-prepped lunches.
So go ahead and enjoy delicious and nutritious ground turkey as part of your balanced low-carb, high-fat keto diet. With endless ways to prepare it, this kitchen staple will never get boring!
HOW MUCH TURKEY DO I NEED?ADULTSKIDS LEFTOVERS BIG EATERS
What is the Keto Diet? Jennie-O’s Guide to Cutting Carbs and Cutting Weight.
The keto diet— a high-fat, low-carb eating plan—is everywhere. Maybe you’ve heard people talking about it at the gym. Maybe your neighbor is trying it out. People all over the world are trying the keto lifestyle and losing weight quickly by cutting carbs in a big way. It doesn’t matter how you heard about it.
(If you know what you’re doing and want great keto diet recipes, check out our great list of keto diet menus and recipes. ).
What is the Keto Diet?
The ketogenic diet is a low-carb, high-fat way of eating that involves eating the same amount of fat instead of carbs. This may be counterintuitive to most fad diets you’ve heard about. But the keto diet is based on the idea that the body can reach a metabolic state called ketosis.
When your body reaches ketosis, your body has become more efficient at burning fat for energy. It will also begin turning fat into ketones in the liver, which supply energy for the brain. A ketogenic diet can be the catalyst to massive reductions in insulin and blood sugar levels.
Foods to Eat
Carbohydrates can be hard to quit, as they are in just about everything. But, that doesn’t mean you have to deprive yourself of great tasting food.
For those who want to try the keto diet, these main foods are high in fat and low in carbs and are a great place to start:
- Meat: Steak, ham, sausage, bacon, turkey, and chicken.
- Cheddar, cream cheese, goat cheese, mozzarella, blue cheese, or cheddar cheese (always raw).
- Low-carb vegetables: most green vegetables, tomatoes, peppers, and onions
- Fatty fish: Salmon, tuna, mackerel, and trout.
- You can still use salt, pepper, and other herbs and spices as condiments.
- Eggs: Look for pastured whole eggs or omega-3 eggs from hens that are not caged and are free to roam.
- When buying butter and cream, always choose dairy from cows that were fed grass.
- Avocados: Whole avocados.
- Nuts and seeds: Walnuts, flax seed.
- Extra virgin olive oil, coconut oil, and avocado oil are all good for you.
Foods to Avoid
Now that you know what you should eat, let’s talk about what you shouldn’t eat to stay in ketosis.
- Fruit juice, smoothies, candy, cake, ice cream, and soda are all high in sugar.
- Grains or starches: Many foods made from wheat, like pasta, rice, cereal, and more
- Alcohol: A lot of alcoholic drinks have a lot of carbs, which can take your body out of ketosis.
- Beans, also called legumes, like kidney beans, peas, chickpeas, lentils, and other beans are high in protein but also high in carbs.
- People eat a lot of potatoes, sweet potatoes, parsnips, and carrots because they are root vegetables and tubers.
- Fruit: It’s shocking, but on the keto diet, you should avoid almost all fruit except for small amounts of berries.
- Low-fat foods: Diet foods that are highly processed tend to have a lot of carbs to make up for the lack of calories they contain.
- Sugar-free diet food: These are more processed foods that don’t have sugar but do have a lot of sugar alcohols, which can change your body’s ketone levels.
- Some sauces and condiments: Read the labels of your favorite sauces and condiments. An increasing number of herbs and spices are keto-friendly, but some sauces may contain a lot of carbs.
- Unhealthy fats: Mayonnaise and other foods made with processed vegetable oils can throw off your ketosis.
If you want to see results from a ketogenic lifestyle, you will need to stay away from carb-based foods like sugars, grains, potatoes, candy, juice, and even most fruits.
Visit our site for a lot of great keto diet menus and recipes. Start making changes today to become healthier and happier. Previous How Tos.
Keto/ Low Carb Turkey and Cabbage Stir Fry! Quick, East & Delicious
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