Uncategorized

Meal Of The Day: Bunless Hamburgers, Jicama Fries and Bread

The keto OMAD (one meal a day) meal of the day is bunless hamburgers, jicama fries with ranch dressing, seedless baby cucumbers, and keto yeast bread.

Yes, y’all! I actually found a keto bread recipe that I really like! But more on that in a second. Let’s start with the main part of the meal.

Bunless Hamburgers

It doesn’t get much easier than this. I just take one pound of ground beef (that we get free each month in our Butcher Box subscription), make it into four 4-ounce patties, add a little salt and pepper, and cook them over medium heat on my favorite cast iron stovetop grill. While they’re still on the stove, I melt a slice of cheese on each one.

Once they’re done, I top with mustard, lettuce, tomato and pickles. Naturally, I’d love to eat this with a hamburger bun, but I really enjoy it this way also.

Jicama Fries

Okay, these are yet another keto food that’s sold as a substitute for potato fries. So let me help you manage your expectations.

These taste absolutely nothing like potato fries.

But they are jicama, and jicama is yummy. It’s even good raw. It has a slightly sweet taste and a great crunch to it. But if you cut it into pieces, toss them with some seasonings and olive oil, and let them hang out in the air fryer a while, they’re a different kind of yummy. But they do not taste like French fries.

So just like the cheesy cauliflower casserole that I shared yesterday and urged you to just enjoy cauliflower as cauliflower rather than pretending it’s a potato, I urge you again today to just enjoy jicama as jicama. Don’t try to make it be a potato, because then you’ll be disappointed.

This is the recipe I used…

I didn’t make any alterations to the jicama fries recipe, and obviously I made mine without the keto chili topping. I opted instead for a simple ranch dressing dip, which I always make with the Hidden Valley Ranch buttermilk mix.

I know that it has bad ingredients like MSG, but I’ve searched and searched for a replacement that tastes as good, and so far I haven’t found anything. I’ve tried all kinds of from-scratch ranch, buttermilk ranch, jalapeno ranch, and avocado ranch recipes, and none of them taste like Hidden Valley buttermilk ranch to me. So if you know of a from-scratch recipe that will allow me to avoid the bad ingredients in the packets, but tastes as good as Hidden Valley buttermilk ranch made from the packets, I’d love to know about it!

Anyway, back to the fries…

Obviously, you’ll need an air fryer for this, and if you don’t already have one, I highly recommend it. I use mine probably two or three times a week, and I have a whole slew of air fryer recipes saved that I want to try in the future.

This is the one I currently have. It’s a decent air fryer, and definitely does the job, but I find that the compartment is really too small for my liking. I plan to give this one away, and replace it with this one that has the actual metal shelves that pull out and hold more food. It’s also a food dehydrator and rotisserie, so you get a three-in-one with this one.

Keto Bread

Okay, this is a big one. I’ve tried countless keto “bread” recipes over the last several months, and most of them are disappointing. But this recipe is a keeper for me. Obviously, you don’t use wheat flour in this recipe, but it does use yeast, and you do set it aside and let it rise before baking.

Surprisingly, it doesn’t have an eggy taste to it, even though it calls for seven eggs. But it does hold a lot more moisture in it than a regular wheat bread does, and it definitely has a different consistency than a wheat bread.

However, just like any other keto recipe, just accept it for what it is. It’s just a different kind of bread, just like a bagel is way different from a hamburger bun.

So here is the recipe I used…

Changes I made to the recipe:

  • Used a full packet of yeast, which comes to just a little more than what the recipe calls for.
  • Added a tablespoon of monk fruit sweetener (this is the one we use) to the dry ingredients to give the bread a slight sweetness, like a honey wheat might have.
  • Used regular sugar instead of inulin.

Now before anyone yells at me for using sugar in a keto bread, let me remind you that (1) it’s only a teaspoon of sugar for the entire loaf of bread, and (2) the sugar gets eaten by the yeast to produce the chemical reaction that causes the bread to rise. So the yeast is eating the sugar. I’m not eating the sugar. If any sugar is left over after the yeast has done its thing, it’s a negligible amount.

It’s the same concept as using white sugar to make your kombucha tea. You add quite a bit of white sugar to your mixture to start with, but once your SCOBY has eaten the sugar and done its thing, there’s very little sugar left for you to consume.

So I’m okay using white sugar for this recipe. But if you’re not, then you can always purchase the inulin that the recipe calls for and go that route.

I love eating this bread just by itself when it’s still warm. So on the day that I make it, this is how I always enjoy it. But on the following days, it’s not quite as good that way, so I like to use it in other ways, like French toast and grilled cheese and turkey sandwiches. But we’ll get to that in later posts.

Keto Macros For This Meal

So let’s see how the macros (i.e., the ratio of fat, protein and carbs) stack up on this meal. I try to aim for a 70% fat, 25% protein, and 5% carbohydrate ratio within 1500 calories or less.

This meals came in at around 14 of 20 allowable grams of net carbs, 106 of 116 allowable grams of fat, 82 of 93 allowable grams of protein, and 1390 calories.

I realized that I forgot to add my two tomato slices, so that would actually raise the carbs to 15, the protein to 83, and the calories to 1397. I also didn’t add my lettuce, pickles and mustard, but those really don’t have much (if any) effect on the counts, so I generally don’t add negligible things like that.

That oversight with the tomatoes didn’t change the macro ratios any. The ratios for this meal are 71% fat, 25% protein, and 4% carbs.

These bunless hamburgers are on our regular rotation because they’re quick and easy, and sometimes I really enjoy a simple, uncomplicated meal. They also go nicely with the cheesy cauliflower casserole that I shared yesterday. So if you’re in a pinch, just throw a couple of beef patties on your stovetop grill pan, add a few condiments and veggies, and you’ll be on your way.

This post contains affiliate links.

Please note that I am not a dietitian, a medical doctor, or a ketogenic diet expert. My goal is to simply share my own journey, and pass along some good food ideas along the way.

You Might Also Like...

14 Comments

  • Reply
    Bonnie
    March 22, 2019 at 11:15 am

    Kristi, I’m really enjoying your format. I work a lot of hours and don’t have time to test recipes only to find out they really aren’t that good so I appreciate that you’re being honest about them. I find truth in the fact that I have to not expect a product to REPLACE a typical wheat product or otherwise and just appreciate the flavor for what it is.
    Thanks!

  • Reply
    Darlene Faye Ray
    March 22, 2019 at 1:20 pm

    I made a lasagna dish using zucchini in place of the noodles and it was delicious. Found the recipe on Pinterest. I also eat my hamburger the same way that you did. I wrapped mine in the lettuce and it was so good.

  • Reply
    Kathryn Cox
    March 22, 2019 at 6:24 pm

    Are you not a coffee drinker? I can’t survive without mine and find a teaspoon of coconut oil melted in is more palatable than butter, to add some fat. I also make my own creamer with heavy cream, almond or coconut milk and vanilla.

    • Reply
      Kristi
      March 22, 2019 at 6:49 pm

      No, I’m not really a coffee drinker. Tea is my drink of choice. I do like a bulletproof coffee (sweetened) every once in a while, but it’s not a regular part of my day.

  • Reply
    Deborah
    March 22, 2019 at 7:58 pm

    I found an amazing keto bread recipe that’s super easy and only five ingredients. The best part is I can throw it in the bread maker and now worry about it. Add some raisins and spices and it’s the best raisin bread ever! Thank you for sharing how you do keto, it’s inspiring, motivating, helpful and you’re keeping it real, I love that!

  • Reply
    Bonnie
    March 23, 2019 at 1:58 pm

    Share please!

  • Reply
    Bev
    March 23, 2019 at 3:45 pm

    Kristi, Thanks for the keto bread recipe. I made it and it was great having French Toast this morning.

  • Reply
    Lisa Wood
    March 23, 2019 at 4:08 pm

    Before I started doing keto, I did Whole30. The Dump Ranch by WholeSisters is amazingly good. I actually prefer it to any other ranch recipe. Have you tried it?

    I am also loving the format of your food posts. Thanks for all the great info!

  • Reply
    Marion
    March 25, 2019 at 9:25 am

    I’m going to try the bread and thanks for the tip about not using the inulin – I’m tired of ordering ingredients that are a bust. I too have tried several muffin recipes and the like and -yeech- most I threw out. There’s a blueberry muffin microwave recipe for an individual muffin out there that is the only one I liked. This is a help to have someone who can share recipes – I’m sure there are other keto internet communities out there but this seems much friendlier :-).

  • Reply
    Hélène
    March 25, 2019 at 10:34 am

    Kristi, thank you for being such an inspiration. I have just discovered Dr Berg’s videos a few weeks ago, and went straight into OMAD this last week, since I was already doing 22 hour fasts pretty regularly. My issue is with the amount of protein and salad Dr Berg is recommending for OMAD – I can’t manage much more than 5-6 oz of protein (sometimes 4 is challenging!). As for the 7-10 cups of salad – there’s just no way!!!! I don’t want to get sick of this – can you give me pointers as to how you’ve gone about it????? You’re the only OMADer I’ve found that was also inspired by Dr Berg…..

    • Reply
      Kristi
      March 25, 2019 at 11:12 am

      My tip is to just do the best you can. 😃 I almost never get all of the veggies he recommends. I just don’t do well eating that much veggies. And I personally feel better eating more protein, so I’ll sometimes have a very protein-heavy meal with a 10-ounce steak and a small side salad. My body seems to crave protein.

      I think it’s good to take his recommendations as just that — generalized recommendations. But then tweak that so that it fits your own body, your metabolism, etc., until you find that sweet spot that seems to fit. Just as long as you’re keeping the carbs to a minimum, of course. But even then, some people do better with up to 50 grams of carbs a day. And others will start gaining weight on any more than 20. So it might just take a while to figure out what your body specifically requires.

      • Reply
        Hélène
        March 25, 2019 at 5:53 pm

        Thanks, that’s really helpful 🙂 And thanks again for your fantastic blog!

  • Reply
    Andrea
    March 26, 2019 at 11:47 am

    I know what you mean regarding flavors like the Hidden Valley Ranch packets. Even when I try to find a “made from scratch” version, it just tastes like it’s missing something. I personally hated ranch dressing, except for the packets you referred to, until I made my own mayonnaise while doing Whole30 and used the Whole30 recipe. I couldn’t get enough of it. I just have to remember to use light olive oil or avocado oil. lol I am pretty sure I killed my large food processor making my own mayo for ranch dressing. lol Thanks for enabling my need for an air fryer as well as taking the hassle out of possibly buying the wrong one. I just couldn’t seem to embrace the small ones I kept seeing at the warehouse clubs for amazing deals. I concluded any one of them would be fine, it just size that I was hesitant on and I wanted to at least minimize as much non-stick surfaces. I’ve been purging a bunch of small kitchen appliances in anticipation and this gives me a nudge in the right direction.

  • Reply
    Rebecca
    June 5, 2019 at 2:43 pm

    I made the bunless burgers with jicama fries for dinner and it was very tasty! My kids loved it, too. I don’t have an air fryer, but just roasted the jicama in the oven. Thanks for the tasty meal ideas!
    I’ve also started watching Eric Berg and I really find his videos helpful.

Leave a Reply