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.
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.
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.
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.
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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.