Turkey is one of those underrated foods. It is packed with protein and delicious, and yet we don’t give it the credit it deserves. It is the star of the Thanksgiving table and for many, Christmas dinner. You can have it sliced on your sandwich, ground and shaped into so many forms.
Now all if this is great, but the question still is, is turkey low carb or keto-friendly? Yes, it is!
In this article we’ll explore:
The Many Forms of Turkey
And now for the main course! The great thing is that turkey is so versatile. It can be a delicious way to enjoy an easy keto lunch, or be the main attraction throughout the holiday season. Let’s take a look at the different ways you can enjoy turkey and the macros that goes along with each one.
Each item below is for a 3-ounce serving (about 85 grams), unless marked otherwise. Turkey does not have fiber, so the carbs listed below are also the g net carbs for each item.
Whole Turkey
Get ready to feast on turkey during Thanksgiving, Christmas or on any occasion. If you want the goodness of a roasted turkey, but don’t want to make the entire bird, no problem. Many supermarkets have fresh turkey breast and legs that you can purchase and make at home.
Whole Turkey Light Meat (Roasted, Skin-on)
114 calories, 0 g carbs, 0 g sugar, 2.7 g fat, 21.8 g protein
Whole Turkey Dark Meat (Roasted, Skin-on):
163 calories, 0 g carbs, 0 g sugar, 7.6 g fat, 23.2 g protein
If you are on a ketogenic diet or a low-carb/high-fat diet, you’ll want to reach for an extra portion of dark meat this holidays season due to its higher fat content.
Turkey Breast
Make an easy keto turkey dinner anytime of the week. Chicken shouldn’t be the only poultry option on your menu. Turkey without its skin is a fantastic low-fat food.
Turkey Breast (Roasted, Skinless):
116 calories, 0 g carbs, 0 g sugar, 1.1 g fat, 25.2 g protein
Turkey Cutlets
Similar to turkey breast, turkey cutlets are another easy item to add to any meal of the day.
Turkey Cutlets (cooked, skinless)
120 calories, 0 g carbs, 0 g sugar, 1.5 g fat, 26 g protein
Ground Turkey
Move over ground beef. Substituting ground turkey into your favorite recipe gives you versatility to your flavors. It is a lean protein source that has less calories and typically less fat than ground beef. Go on, shake up your meals a little.
Ground Turkey (Cooked):
140 calories, 0 g carbs, 0 g sugar, 7.6 g fat, 17.2 g protein
What can you make with ground turkey you ask? Here’s a few options to give you some inspiration:
- Keto Turkey Meatloaf
- Turkey Meatballs
- Turkey Chili
- Low Carb Ground Turkey Casseroles
- Turkey Patties for Turkey Burgers
- Turkey Tacos
- Turkey Lettuce Wraps
Deli Turkey Meat
Make a quick sandwich with your favorite cloud bread, or a lettuce wrap to bring to work for lunch. Turkey deli meat makes an amazing keto snack – just roll some up with a slice of cheese.
Turkey Deli Meat (Sliced):
104 calories, 2 g carbs, 0 g sugar, 2 g fat, 20 g protein
You need to keep an eye out on the amount of total carbs. Deli meat will vary by the brand. You can find this on the package, by checking the brand in MyFitnessPal, or asking the person at the deli counter when they are slicing your meat.
Turkey Sausage
Go on and add these to your breakfast plate, breakfast wrap, or use them to make low-carb casseroles. They have higher g of fat, so these are great for Keto diets.
Turkey Sausages (cooked)
128 calories, 0 g carbs, 0 g sugar, 7.5 g fat, 13.6 g protein
Turkey Jerky
Want a quick snack that is full of flavor and protein, then grab a bag of turkey jerky from your grocery store.
Turkey Jerky, 1 oz serving:
80 Calories, 1 g Carbs, 0 g Sugar. 1 g Fiber, 1.5 g Fat, 14 g Protein.
Turkey Bacon
Great if you want another breakfast addition, but with less fat. Turkey bacon is delicious on its own or add it into your favorite sandwiches, burgers and wraps.
Turkey Bacon (pan-friend), Serving Size 2 Slices:
40 calories, 1 g carbs, 0 g sugar, 1.5 g fat, 6 g protein
Similar to deli meat the amount of carbs can vary for turkey bacon from brand to brand. Make sure you are looking at the nutrition label to make sure that it does not have a high amount of carbohydrates.
*The macros listed above are on average. These can vary depending on the cut and product.
Health Benefits of Turkey
Turkey is not only tasty, but it also has an array of health benefits. It can easily fit in a very low carb diet, and even a low-fat diet. Let’s explore all that turkey has to offer:
- Great Source of Protein: Turkey is a great way to get high-quality protein in your diet.
- Nutrient Rich: Turkey has iron, zinc, phosphorus, potassium, and B vitamins (particularly B6 and B12). It’s also a good source of selenium which plays a key role in metabolism and protecting the body from oxidative damage.
- Low in Fat: Turkey is a very lean meat, especially when you leave off the skin.
- Aids in Weight Management and Weight Loss: It is a great food to add to any low-carb diet as it is low in carbs and high in protein. It also will keep you satiated, which in turn will keep hunger down and help you from overeating.
- Versatile in Cooking: There’s so many ways you can prepare it – roasting, grilling, in burgers, stews, or even in a delicious keto turkey casserole. Having this kind of variety makes it easy to add into your diet and gives you different options so you don’t get tired of it.
- Promotes Heart Health: It is a good source of niacin and vitamin B6, which are associated with heart health. These nutrients help regulate cholesterol levels and support cardiovascular function.
- Boost Your Immune System: The zinc content in turkey is beneficial for the immune system. It helps in the production of immune cells and supports overall immune function.
Turkey for the Holidays – Keeping it Low Carb
Turkey can definitely be the star of your event, but it’s not the only way to enjoy your low-carb diet this season. During the meal there are a ton of sides that you can enjoy, plus let’s not forget all the amazing leftovers.
Let’s Talk Sides
There’s no reason that you can’t make a full low-carb meal out of the Thanksgiving Day or Christmas table. The key is knowing what sides are your go-to’s and which ones you should avoid.
Go-To Side Dishes:
These items are low in carbohydrates (though many do have a high amount of fat)
- Green Bean Casserole: If you love it, there’s no reason to avoid it. Just make sure to brush off the fried onions.
- Gravy: This can be a tricky one. If you make it fresh, you can use a roux (flour and butter) and you can control the amount of flour in there or substitute it with almond flour. Or you can just use the turkey drippings on their own.
- Roasted Vegetables: Brussel sprouts, green beans, asparagus, and alike are great to add to your holiday plate. For the root vegetables (carrots, parsnips, etc.) make sure to only have these in moderation as they do have higher carb count.
- Creamed Spinach
- Cheesy Broccoli Bake
- Salads: Just make sure to use the dressing in moderation or substitute it with olive oil and vinegar or a low carb dressing of your choice.
- Ham: Not necessarily a side, but I’m putting it here. If it’s on the table then enjoy!
Sides to Avoid:
- Mashed Potatoes, Scalloped Potatoes, Potatoes Au Gratin
- Sweet Potatoes: Depending on your allotted carbs, a little bit can be fine. Though be warned, many holiday sweet potato recipes have a ton of added sugar.
- Candied Yams, Candied Carrots
- Stuffing
- Cranberry Sauce: This usually also has a lot of added sugar.
- Macaroni and Cheese
- Cornbread, Dinner Rolls
Side Substitutions:
- Cauliflower Rice Mashed Potatoes: Add in some heavy cream or sour cream, and it becomes very tasty.
- Green Bean Casserole: Take off those friend onions and instead top it off with some delicious grilled onions, or if you want some crunch use pork rinds.
- Keto Gravy: You can use the turkey drippings from the roasting pan on their own, or make a roux with butter and almond flour as a thickener. Xanthan gum can also be used as a thickener
- Sautéed or stuffed mushrooms: Not your typical side, but makes a delicious addition to any holiday table.
Amazing Leftover Turkey Low Carb Ideas
The holiday might be over, but the eating continues. There are numerous enticing options available to make the most of your leftover turkey, tempting you to have an ample supply to try them all. Beyond the immediate post-holiday feast, it’s meal prep magic, turning into awesome lunches for the next day and keeping your taste buds happy all week long!
Low Carb and Keto Turkey Leftover Recipes and Ideas:
- Turkey and Egg Scramble
- Turkey and Cheese Omelette
- Turkey Breakfast Hash: Take your leftover turkey, add diced red bell pepper, diced onions, and any other veggies of your choice. Top it off with poached or scrambled eggs and start your day off right.
- Turkey Lettuce Wraps: Just throw in a medley of the leftover veggies with a little of the turkey dripping drizzle. You can also use turkey, avocado and add some mayo for a totally different flavor option. Or sauté them in your favorite asian inspired sauce.
- Turkey Sandwiches: Use Cloud Bread and a variety of the leftover sides to have different flavor options.
- Soup: Add it into your favorite vegetable soup, or make an easy recipe by taking chicken broth, green beans (or other vegetables) and pull apart pieces of the leftover turkey.
- Top your salad
- Turkey Casserole
- Turkey and cheese rolls as a snack
Leftover turkey is amazing cold, or you can heat it up in the microwave or your air fryer.
How ever you cook it, turkey makes for an amazing addition to your low carb or keto diet. It is extremely versatile and packed full of protein. There’s nothing left to do than start with your favorite turkey recipe and enjoy!