It's no secret that the keto diet is one of the most popular choices for a diet plan. It helps the body achieve the metabolic state of ketosis by focusing on low-carb, high-fat food, which promotes rapid fat burning and weight loss.
If you think the ketogenic diet is all about saying goodbye to your favorite food, such as bacon, then think again!
So, can you eat bacon on a keto diet? Yes, you can easily include delicious and satisfying sugar-free bacon on a healthy keto diet.
Because it contains a good balance of proteins, fats, and is a low-carb food, sugar-free bacon has become popular among keto dieters.
Today, our guide will cover everything you need to know about this delicious and versatile protein: bacon.
The best bacon for keto diets
When choosing your keto-friendly bacon, there are a few things you want to look for to ensure you are enjoying the highest quality bacon products on the market.
- Made with high quality organic ingredients. Why settle for anything less when it comes to your health?
- No added sugar or artificial sweeteners, especially high fructose corn syrup. If you are following a keto diet plan or on a low-carb diet, it's best to choose the brands of bacon that don't add sugar.
- Must be uncured bacon as regular bacon is cured with artificial additives like sodium nitrate and sodium nitrite.
How many Carbs in Bacon
The carb count in bacon varies by brand, curing process, if there is added sugar, and the type of bacon you chose.
On average, a slice of sugar-free bacon should have 0.1 grams of total carbs.
Best Bacon Brands for Keto
Here are some of our favorite bacon brands we think you will love! All these brands of bacon can be bought at your local grocery store or online.
Pederson's Farms, Organic Pork Bacon - Uncured and no sugar added hickory smoked bacon. We recommend Pederson uncured bacon for keto diet as the best option. The team is highly committed to animal care and raises them on a 100% vegetarian and antibiotic-free diet.
Bacon manufactured in the Pederson farm is nitrate, msg, and gluten-free. It contains 6 grams of protein, 250 mg of sodium, and 0 g net carbs per serving!
Applegate Organic Hickory Smoked - Sugar-free Uncured Pork Bacon.
Applegate Organic bacon is super popular amongst keto diet lovers. The uncured bacon contains 6 g of protein, 310 mg of sodium, zero total carbs, and no sugar per serving. Isn’t that amazing?
As a result, they are 100% keto approved. The bacon is sourced from pork raised without any hormones or antibiotics. Their pork products contain no artificial ingredients or preservatives and are free from phosphate and nitrate.
Wellshire Farms Organic - Sugar Free Uncured Turkey Bacon. This brand is one of the best options for Keto as it contains 6 g of protein and 200 mg of sodium and zero net carbs in every serving.
The farm has many bacon varieties, all of which claim to be keto-friendly. Its best types include organic sugar-free bacon and uncured Canadian bacon.
The animals have many outdoor and indoor spaces and are fed on a 100% vegetarian diet, producing a high-quality product.
Is uncured bacon better for Keto?
Uncured bacon is meat that has been cured with natural nitrates, like celery powder.
Cured bacon on the other hand uses salt and artificial chemical additives like sodium nitrate and sodium nitrite.
These chemicals used during the curing process, prevent the growth of bacteria and extend the product's shelf life. However, this process is often associated with health risks such as cancer due to the use of some chemicals.
So, the bottom line is: if you are a bacon lover, opt for uncured varieties whenever possible – even if it costs more and has a shorter shelf life.
How is Bacon Made?
For a long time, crispy bacon has been a favorite at breakfast tables. With its rich and salty taste, the versatile meat will continue to hold onto its popularity for years to come.
To turn meat into bacon, it has to go through a curing process.
The traditional method of curing was known as dry curing. In this, the raw bacon is rubbed with salt and other seasonings, imparting flavors and curing the meat over time.
Most bacon today is cured through wet curing, where ingredients like salt, sugar, sodium nitrate, and potentially other chemicals are mixed to create a brine. The meat then soaks in the brine or is injected with the brine.
After being cured, bacon is rinsed off and dried, and it goes into a smoker for further preservation and flavoring.
Smoking is done at low heat to add flavor to the bacon without cooking. The wood chips used in the smoker add a specific flavor, whether it be hickory, cherry, or applewood.
Types of Bacon
Here are some of the most popular types of bacon you may run into while shopping.
Regular Bacon: It is made using pork belly and includes distinct strips of marbled pink meat and white fat. Sometimes also referred to as Streaky Bacon.
Center-cut Bacon: A type of regular bacon with fatty ends cut off.
Thick-cut Bacon: It is streaky bacon that is cut into strips. These are about twice as thick as those of regular bacon.
Slab bacon: A cured pork belly that has not been cut or trimmed. It can be cut into matchstick shapes to form bacon lardons.
Dixie Bacon: It is made from pork cheeks, aka jowls, and is popularly called jowl bacon.
Turkey Bacon: It is the healthiest type, made from a mixture of light and dark turkey meat and seasoned to resemble bacon.
Pancetta: A type of Italian bacon made using pork belly. It is often heavily spiced and air-dried to produce a concentrated flavor.
Canadian Bacon: This type of bacon is made from a hog's back. It is leaner than slab or center-cut bacon and undergoes a heavy curing process similar to other bacon varieties.
Nutritional information for the Best Keto Bacon
Two bacon slices of the Applegate Organic Hickory Smoked - Sugar-free Uncured Pork Bacon contains 70 calories, 5g of fat, 6 grams of protein, 310mg of sodium, 0g of total carbs, and 0g of fiber.
Two slices of the Pederson's Farms, Organic Pork Bacon - Uncured and No sugar added hickory smoked bacon contains 60 calories, 4 grams of fat, 4 grams of protein, 460mg of sodium, 0g of total carbs, and 0g of fiber.
Two slices of bacon of the Wellshire Farms Organic - Sugar Free Uncured Turkey Bacon contains 90 calories, 4 grams of fat, 12 grams of protein, 400mg of sodium, 0g of total carbs, and 0g of fiber.
Bacon contains essential nutrients like:
- Vitamins - B1, B2, B3, B5, B6 and B12
- Minerals - Iron, Magnesium, Zinc, and Potassium
How many slices of bacon can you eat on keto?
Bacon is a fatty meat that has a high sodium content, so even though you would like to eat as much bacon as you please, moderation is key.
Bacon has good fat - polyunsaturated fats and monounsaturated fats - but it also contains a high amount of saturated fats.
According to the American Heart Association (AHA), saturated fat can increase your blood levels of bad cholesterol (LDLs). This may lead to a build-up of fats in the arteries, which may increase the risk of a heart attack or stroke.
Too much sodium intake may also be bad for your heart. The AHA recommends that all adults limit their daily sodium intake to 2,300 mg. As you can see above, 2 slices of bacon contain approximately 400 mg of sodium
Go ahead and enjoy your bacon, just in moderation to maintain your overall health.
What type of bacon is the healthiest?
If you are looking to switch up your breakfast with a healthier slice of bacon, look no further than uncured, sugar free turkey bacon for delicious flavor and nutritional value.
It is a fantastic low-fat protein with less sodium per serving, that doesn't skimp on taste and is a perfect alternative to incorporate into your healthy recipes.
There are several brands offering turkey bacon with great taste. When selecting the healthiest choice for your needs, you should consider factors such as added sugar, sodium levels, and artificial preservatives.
Easy keto recipes with bacon
Keto Cheeseburger casserole - is meaty, cheesy, satisfying, and topped with everything you'd expect on a deluxe cheeseburger. Enjoy this easy to make keto casserole that the whole family will love.
Keto Stuffed Mushrooms - If you love mushrooms, you have to try this recipe for Keto Stuffed Mushrooms. They are packed with the delicious flavors of bacon, garlic, and cheese and will be a sure crowd pleaser.
Keto Chicken bacon ranch casserole - is the perfect, low-carb comfort meal. It's cheesy, creamy, full of healthy protein, and is an easy way to feed the whole family with minimal effort.
Keto Broccoli Salad - is the low carb salad you'll want to make and eat all year long. Especially popular with BBQ style meals and parties, everyone will love this sweet and savory cold broccoli dish.
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- 1 ¼ pounds ground beef
- 2 cloves garlic, minced
- 1 teaspoon onion powder
- ½ teaspoon salt
- ¼ teaspoon ground black pepper
- 1 teaspoon gluten free Worcestershire sauce
- 2 oz cream cheese
- 2 eggs
- 2 cups shredded cheddar cheese, divided
- ⅔ cup heavy whipping cream
- 1 tablespoon Dijon mustard, plus more to garnish
- 4 slices cooked bacon, chopped, divided
- Shredded lettuce, diced tomatoes, dill pickle slices, for garnish
- Preheat the oven to 350 degrees F. Spray a 1 to 1 ½-quart casserole dish with cooking spray and set aside.
- Place the ground beef in a skillet over medium-high heat. Add the garlic, onion powder, salt, and pepper to taste. Cook the ground beef, breaking it into chunks as it cooks.
- When the beef is no longer pink, add the Worcestershire sauce and cream cheese, stirring until it’s melted and well combined. Remove from heat.
- In a medium bowl, combine the eggs, 1 cup shredded cheese, heavy cream, and mustard. Whisk well.
- Spread cooked beef mixture onto the bottom of the prepared dish. Top with half of the bacon pieces.
- Pour the egg mixture over the beef and bacon. Top with the remaining cheese.
- Bake for 15-25 minutes, until the cheese is melted and bubbly. Garnish with sliced pickles, ketchup, and mustard as desired, then serve warm.
- To make ahead, cook fully and refrigerate for up to three days. Re-heat and add toppings before serving.
- You can freeze the casserole for 3 to 6 months, either before or after cooking. To cook from frozen, allow to come to room temperature in the fridge overnight. If the casserole was cooked already, simply reheat in a 350°F oven until warmed through. If it hasn't yet been cooked, bake according to the recipe instructions.
- Swap the ground beef with any type of ground meat, including chicken, turkey, bison, or venison.
Nutrition Information:Yield: 6 Serving Size: ⅙ of recipe
Amount Per Serving: Calories: 605Total Fat: 46gSaturated Fat: 23gTrans Fat: 1gUnsaturated Fat: 18gCholesterol: 231mgSodium: 859mgCarbohydrates: 5gNet Carbohydrates: 4gFiber: 1gSugar: 3gProtein: 41g
The nutrition information for this recipe is an approximate total per serving. Please double check the nutrition information for your exact ingredients and brands.