Is Turkey Bacon Keto Friendly? Turkey Bacon’s Nutritional & Recipes

Turkey bacon is a staple in many keto followers’ kitchens. It’s easy to make, versatile, and has minimal carbohydrates, making it perfect for any low-carb diet.

You may wonder that Is turkey bacon keto friendly? 

This blog post will go over the nutritional information about turkey bacon and some recipes for it. Everything that you need to know about this type of bacon and how to fully enjoy it in your keto meals. We hope this helps with your next keto meal plan. 

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Is Turkey Bacon Keto Friendly?

Yes, but it should be eaten in moderation. ​It’s low-carb and high-protein, which makes it an excellent choice for those on a keto diet. It has less fat and calories than pork bacon but contains some sodium.

Turkey Bacon is rich in selenium, biotin, and choline. These nutrients help the body maintain proper liver and thyroid function, strong nerves, healthy skin, and a good memory.

This bacon has a similar nutritional profile to chicken which makes it worth enjoying on a keto diet.

Some studies link red meat consumption with heart disease and an increased risk of cancer, so it’s wise to opt for turkey bacon whenever possible.

Most people on the ketogenic diet avoid pork products because of their high carbohydrate and fat content. Turkey bacon is an excellent alternative to pork bacon if you’re following a low-carb or ketogenic diet because it’s:

✅ Low in carbohydrates ( 2 ).

✅ High in protein, is free from nitrates, and has no added sugars or preservatives.

✅ It is high in vitamins B6, B12, and Thiamine, naturally low in sodium, and higher in Omega 3s than regular bacon.

✅ It is rich in selenium, biotin, and choline and Is comparable to chicken in many ways.

That being said, it does still contain some fat and calories, so you should only eat it in moderation.

What Makes Turkey Bacon Better Than Other Bacon?

High in Protein: Turkey bacon is high in protein, with only 1 gram of carbohydrates and 5 grams of fat per serving.

One ounce contains 6 grams of protein which is almost as much as a chicken breast. It also has 33% fewer calories than pork bacon.

Low Fat & Calories: One serving of turkey bacon is only 70 calories with only 1 gram of carbohydrates. Compare that to one serving of pork bacon, 200 calories with 10 grams of carbohydrates ( 2 ).

✅ Compared to regular bacon, turkey bacon is much lower in fat and sodium. According to the USDA National Nutrient Database, turkey bacon contains:

40% less saturated fat than pork bacon. Half the cholesterol ( 3 ). 70% less sodium. Double the protein.

Turkey Bacon Taste & Texture

If you’re a pork bacon enthusiast, turkey bacon may taste slightly different at first, but don’t worry, after just one bite, you’ll get used to it. Turkey bacon has a crisp texture and tastes similar to regular bacon minus the smoky flavor.

It has a lighter, brighter taste than pork bacon that some describe as almost maple-like. The texture is lean and less greasy than other types of bacon, making it very easy to cook with.

If you like the chicken taste, you’ll absolutely love turkey bacon because they have similar flavors and textures ( 4 ).

Nutritional Information About Turkey Bacon 

Serving Size – 90g

  • Calories – 195
  • Fat – 13g
  • Net Carbs – 0g
  • Protein – 14.7g

Compare this to a regular piece of bacon

The taste is similar. The main difference is that the turkey version has been ground up into little pieces rather than the long strips of meat you get with bacon. This makes it harder to cook with.

The texture is different, the turkey bacon being more “fibrous” than that of pork bacon. This doesn’t come through in the cooked version, though, and both have a similar consistency when eaten.

The main difference is the calorie, fat, and protein content. This single piece contains about half of your recommended daily amount of fat.

When cooked, the two pieces are pretty much identical in terms of how they look, although I found that this particular bacon did not crisp up as well as regular bacon does, so it’s less easy to prepare and cook.

How Does It Compare To Pork Bacon?

Turkey bacon is a good substitute for pork bacon as far as keto diets are concerned. It’s slightly lower in calories and carbs, but it’s comparable in protein.

Turkey Bacon Is Meatier Than Pork Bacon – Is It the Same?

Because turkey bacon is processed from a different cut of meat than pork bacon, it contains more protein and less fat.

But don’t worry, they taste very similar to each other. A lot of people prefer turkey bacon simply because it’s meatier than regular bacon.

Here are the nutritional differences between turkey and pork bacon:

Turkey bacon is a better option since it has less fat and calories in comparison to pork bacon. It’s also healthier for you because it contains fewer preservatives, nitrates, and added sugars[1].

Turkey bacon is also a better choice for people with specific dietary restrictions. People who are sensitive to pork or those following kosher and halal diets can enjoy turkey bacon without worrying about consuming harmful ingredients or by-products.

The following information is for a 100g serving size:

Pork Bacon (4 slices): 296 calories, 33g fat, 0g carbs, 2.5g protein

Turkey Bacon (1 slice): 109 calories, 9.6g fat, 1 g carbs, 6 g protein

The general rule for carbs on a keto diet is to stay under 5% of your daily calories. This is only about 15 grams per day.

One slice of Turkey bacon has 0g net carbs and 4g protein.

So, in general, Turkey bacon can be a lean meat alternative if eaten in moderation.

Tips For Cooking With Turkey Bacon

Turkey bacon is a healthier alternative to pork bacon. You can use it in recipes that call for regular bacon. It’s good with eggs, soups or sandwiches.

If you are baking with turkey bacon, try covering the slices of meat first with foil before putting the dish in the oven. This will prevent turkey bacon from shrinking and curling up too much.

Turkey bacon does not have the same fat content as pork bacon, so it may be a good idea to pre-fry your slices first in another pan with some olive oil before using them for a recipe. This will make turkey bacon crispier and add more flavor.

If you are making sandwiches or wraps with turkey bacon, be sure to use lettuce or cabbage leaves instead of bread. This will make the meal healthier and easier to digest.

Top 5 Turkey Bacon Recipes

It’s easy to incorporate Turkey bacon into your keto meal plan.

There are many ways to make turkey bacon, and every single recipe yields delicious, high-protein meals.

Here are some of my favorites:

Smoky Bacon Bits Recipe

Makes 5 – 6 servings

Ingredients

  • 4 Turkey Bacon Slices
  • 1 Tablespoon Butter
  • 2 teaspoons Liquid Smoke

Directions 

  • Heat a large skillet. Add butter and liquid smoke, melt together. 
  • Add the turkey bacon slices to the skillet and cook on both sides until crispy (about 2 minutes per side).
  • These can be used in place of pork bacon bits, sprinkled over salads, and added to your favorite low-carb recipes.

Turkey Bacon Pizza with Prosciutto and Cheese

This recipe makes one 10 inch pizza.

  • Add as much prosciutto as desired to the pizza dough, then top it up with slices of turkey bacon.
  • Bake in an oven preheated to 400 degrees (F) for 12-15 minutes until cheese is golden brown and hard.
  • Serve with fresh tomato slices and low-carb salad.

Turkey Bacon & Egg Salad

This recipe makes two servings.

Ingredients 

  • 1 slice of turkey bacon
  • 2 hard-boiled eggs, drained
  • 1/4 cup mayonnaise or use mustard to make it healthier
  • Salt & pepper to taste

Directions 

  • Dice the turkey bacon into small pieces and place them in a mixing bowl along with the hard-boiled eggs.
  • Mix in mayonnaise or mustard and season to taste. Add salt and pepper to taste. Enjoy on bread, crackers or eat it plain!

Turkey & Avocado BLT Salad (Leftovers)

This recipe makes two servings

Ingredients 

  • 2 slices of turkey bacon
  • 1/4 cup diced tomatoes
  • 1/4 cup diced onion
  • 1 tbsp diced avocado
  • 3-4 romaine lettuce leaves
  • Salt & pepper to taste

Directions 

  • Dice the turkey bacon into small pieces and place them in a mixing bowl along with the tomatoes, onion, and avocado.
  • Mix in salt and pepper to taste. 
  • Add sliced lettuce to the top of each sandwich for crunch!

Turkey Bacon Salad (Leftovers) 

This recipe makes two servings

Ingredients 

  • 1 oz turkey bacon
  • 2 cups lettuce, shredded
  • 4 cherry tomatoes, quartered
  • 1 tbsp diced avocado
  • Salt & pepper to taste

Directions 

  • Dice the turkey bacon into small pieces and place them in a mixing bowl, including lettuce, tomatoes, and avocado.
  • Mix in salt and pepper to taste. 
  • Add sliced lettuce to the top of each sandwich for crunch!

FAQs

Is turkey good for keto?

Turkey is fairly lean meat, so it is good for keto. Turkey is considered keto-friendly because it has a low enough carbohydrate content to fit in on a keto diet.

However, you will want to consume regular saturated fats to ensure that your brain grows fully and remain healthy.

Is bacon allowed on a keto diet?

For most people, yes, if it is eaten in moderation. The Keto Diet is a low-carb diet that encourages eating healthy fats and proteins to exclude carbs that come from grains or sugars. Bacon does not contain any sugar.

Bacon contains protein, healthy fats, sodium, and potassium. Side effects, if any, will likely only arise from the high-fat content, which could cause high triglycerides in some people.

However, you can follow the Keto Diet to counteract this by consuming foods that contain Omega-3 Fatty Acids like salmon and walnuts.

Some people are sensitive to meat and may have an adverse reaction to it. If you have a known allergy to meat or pork, you may want to avoid bacon because it comes from pork.

How many pieces of bacon can I have on keto?

Eating three strips of bacon a day adds about 2000 milligrams of natural sodium to your daily intake if you’re on the keto diet. This will help you reach your sodium goals.

Can I eat bacon and eggs every day on keto?

Yes, you can eat bacon and eggs every day on keto.

Bacon and Eggs are the perfect breakfast for those who love to switch things up. The bacon is crisp while the eggs remain moist as if you were poaching them in a pan of water, but without all that extra fat.

Final Words

I hope this article has given you some insight into whether Turkey Bacon is keto-friendly, what makes it different from other bacon, and how to cook with turkey bacon.

Turkey bacon is a great alternative to pork bacon. It’s low in fat and calories, cholesterol-free, and has about half the saturated fats of regular bacon. In addition, it contains higher levels of protein with fewer carbs than regular bacon, which makes for an excellent keto-friendly breakfast option! Turkey Bacon has less fat than other types of bacon, making it a great choice for those looking to cut down on their caloric intake without sacrificing taste.

Some recipes can make up for this by adding other flavors like cayenne pepper or maple syrup. We’ve compiled five top turkey bacon recipes above – what do you think? Which recipe looks best to you?

Please leave us your thoughts in the comments section below!

Source

[1] – Can Bacon Be Part of a Healthy Diet? by Elaine Magee, MPH, RD (https://www.webmd.com/food-recipes/features/can-bacon-be-part-of-a-healthy-diet)

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