Beef jerky is a tasty and healthy snack you can enjoy on the go, they don’t require refrigeration and can be found in most gas station stores and grocery stores. If you are on a road trip and need a quick, cheap, protein snack, beef jerky is one of the best options.
Traditional beef jerky is not allowed on a ketogenic diet since it is sweetened with sugar often brown sugar. However, unsweetened brands of beef jerky exist with zero sugar and zero carbs, therefore can be considered keto-friendly.
That said if you are on dirty keto however some sugar is allowed, provided your macros allow it. Therefore some beef jerky brands can be dirty keto-approved but not clean keto-approved.
How much beef jerky can you eat on keto?
Over snacking even while on keto can result in stalled weight loss or even weight gain. Only consume zero carb and sugar-free beef jerky to avoid being kicked out of ketosis. Beef jerky can be a great source of protein, however, they contain little fat to increase their shelf life.
The low-fat content is the only drawback of beef jerky for keto dieters. since keto recommends a high-fat diet with moderate proteins. Over 70% of calories while on keto come from fat compared to 20% from proteins.
To make the jerky fully keto add fat to your meat sticks. You can eat your beef jerky with avocado, olives, or cheese to increase the fat content. This is vital to prevent glucogenesis where the body converts proteins into glucose. Glucogenesis occurs when you don’t consume the right amount of fat macros and will result in getting kicked out of ketosis.
3 Best keto beef Jerky
This zero-sugar beef jerky has a great flavor and is smoked with hardwood. They are considered keto-friendly as they have 0 grams of sugar, 0 grams of total carbs, and 14 grams of protein per single serving.
A bag of Tillamook beef jerky has about two servings of a serving size of 1oz or 28grams. This filling snack can be bought on amazon. You will also find another variety of the Tillamook, the Black Pepper Tillamook. In fact, TILLAMOOK COUNTRY SMOKER LLC produces over 10 different varieties of beef jerky.
The black pepper, like the original, is keto-friendly since it also contains 0g sugar and 0g carbs. The only con with this brand of beef jerky is its high amounts of sodium.
Chomps Grass-Fed Beef Jerky
These delicious beef jerky are a great option for a quick keto snack. A single serving of this beef jerky (1 meat stick) contains zero grams of carbs,6 grams of fat, and 9 grams of protein.
Chomp’s beef jerky is also dairy-free, soy-free, nut-free, Non-GMO, Sugar-free, Nitrate free, and Gluten-free. Making them perfect for anybody with diet allergies. The manufacturer on the product’s packaging claims their jerky is made from grass-fed and humanely raised cattle.
You can buy a 10-pack of the original version of this beef jerky on Amazon for $19.80. Other varieties of this jerky you can find online include: sea salt beef, Italian style beef, Cranberry Habanero Beef, and jalapeno beef. Remember to check the nutrition label for these varieties as each has different macros.
Lorissa’s Kitchen Grass-Fed Beef Jerky
The beef jerky is made from ethically sourced, grass-fed beef that was harvested humanely and raised without hormones or antibiotics.
They are seasoned with a mix of savory spices before being slowly smoked. This creates a unique, smooth, and complex flavor your taste buds will love. Lorissa Beef jerky is gluten-free and has no preservatives, added nitrites, added nitrates, or added MSG.
A serving ( 1 stick) of Lorissa’s kitchen jerky contains 6 grams of protein, 11 grams of fat, 1g of total carbs, and 1 g of sugars.
You can buy the original flavor on amazon at $28 for a pack with 12 individually packed beef sticks. Their individual packaging makes it easy to carry around for a quick snack.
How to make homemade keto-friendly beef Jerky
We can make our own homemade beef jerky that is keto-friendly by following this easy recipe with simple ingredients. We will replace the brown sugar used for sweetening with Now food’s organic erythritol natural sweetener.
This sweetener is zero in carbs and has a low glycemic index, so it spikes blood sugar slightly. This sugar alternative can be used while on keto to make sugar-free recipes such as the one below.
- Garlic powder
- Sea salt
- Onion powder
- Coconut Aminos
- Black pepper
- Red pepper flakes
- Now food’s organic erythritol natural sweetener
- Worcestershire Sauce or soy sauce
Step 1: Marinate the Beef
Place the sliced beef into a bowl and marinate with coconut aminos, Worcestershire sauce, garlic powder, onion powder, sea salt, black pepper, erythritol natural sweetener. and red pepper flakes. Mix well ensuring all the beef gets well covered. Refrigerate and marinate for at least 30 mins or overnight. for a more concentrated flavor.
Step 2: Bake
Put the beef strips in a single layer on a wire cooling rack, with a foiled baking tray underneath. Bake for 4 hours until dry, and firm, turning them halfway in between.
Step 3: cool the beef jerky
Remove the cooked beef jerky from the oven and let them cool down before serving.
Tips for the best homemade beef jerky
Use lean cuts, while fat might add flavor it won’t render out and nobody likes fat in their piece of jerky. Another tip is to freeze the steak before cutting this allows you to cut the beef strips even more thinly so that they can dry quicker. Finally cut the beef against the grain this breaks up muscle fibers allowing the beef to be more tender.]
Is Jack Link’s Beef Jerky Keto-friendly?
Yes, jack links beef jerky is classified as keto-friendly since it has 0 grams of added sugar and carbs.
Is Beef Jerky high in carbs?
Yes and no, traditional beef jerky sweetened with brown sugar tends to be high in carbs. However, there are low-carb beef jerky products like Lorissa’s Kitchen, Chomps Grass-Fed Beef Jerky, and Tillamook Country Smoker Zero Sugar.
Can you eat beef jerky on a low carb diet?
Yes as we have seen earlier you can find brands of beef jerky that are low in carbs or even zero in carbs. These are a perfect snack for any low-carb diet such as paleo, keto, or Atkins.
How long does beef jerky last?
Beef jerky has been known to stay fresh for up to 12 months. Jerky can last that long only if it was well dried and properly stored.