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If there is anything that we love here in Australia, it’s a meat pie with tomato sauce. Well, because I’m classy I used to love the beef, cheese and bacon pies and I’d be lying if I said that I haven’t missed them.
These keto meat pies are satisfying enough to be served as a main dish with a side of dressed greens or on its own. It's a great option for those who practice intermittent fasting as it will provide enough fats and protein to break your fast. This recipe makes 6 regular pies (made in an oversized muffin pan) or 10-12 smaller pies (made in a regular sized muffin pan).
I don’t know how much I will get to enjoy these gluten-free meat pies though, as I have two hungry contractors in the house who have already requested them for their lunch tomorrow.
I’m guessing that they have missed pies too. Enjoy!
Hands-on Overall
Serving size meat pie
Nutritional values (per serving, meat pie)
Net carbs7.3 grams
Protein44.1 grams
Fat59.3 grams
Calories737 kcal
Calories from carbs 4%, protein 24%, fat 72%
Total carbs10.3 gramsFiber3 gramsSugars3.8 gramsSaturated fat23.1 gramsSodium915 mg(40% RDA)Magnesium130 mg(33% RDA)Potassium703 mg(35% EMR)
Ingredients (makes 6 meat pies)
Filling:
- 500 g ground beef (1.1 lb)
- 4 large slices bacon, chopped (120 g/ 4.2 oz)
- 1 small brown onion, chopped (g/ oz)
- 1 tbsp coconut aminos (15 ml)
- 2 tbsp tomato sauce/passata (30 ml)
- 1 cup beef stock or bone broth (240 ml/ 8 fl oz)
- 1/2 tsp xanthan gum
Pie crust:
- 2 1/4 cups shredded mozzarella cheese (250 g/ 8.8 oz)
- 1 cup + 2 tbsp shredded edam cheese (125 g/ 4.4 oz)
- 1/3 cup + 1 tbsp full-fat cream cheese (100 g/ 3.5 oz)
- 1 1/2 cups almond flour (150 g/ 5.3 oz)
- 2 large eggs
- 1 tsp onion powder
- 6 small chunks of sharp cheddar (66 g/ 2.3 oz)
Instructions
- Cut the bacon into small strips and dice the onion.
- Add to a skillet, along with the ground beef. Cook until just browned.
- Add coconut aminos, passata, beef stock and xanthan gum and stir well to combine. Bring to the boil then reduce the heat and simmer for 30 minutes.
- Remove from the heat and let cool. Once mixture is cool, heat oven to 200 °C/ 400 °F (fan assisted), or 220 °C/ 425 °F (conventional).
- Prepare the pie crust. Place the cheeses and cream cheese into a large bowl and microwave for 1 minute. Remove and stir, then return for another 30 seconds. Repeat this once more. Add the almond meal, onion powder and eggs and mix well until you have a soft dough.
- Divide into four parts and sit one portion aside. Cut each of the remaining three portions in half and then flatten them out into large circles (you will have a total of six circles).
- Spray a six-hole oversized muffin pan and press the dough into each cup, making sure to leave overhang at the top as the dough will shrink while cooking. Bake for 10 minutes.
- Remove and spoon some filling in to each cup. Press a chunk of cheddar into the centre.
- Then top with the remaining filling.
- Divide the reserved dough into six and flatten out into lids. Lay the lid on top of the pies and gently press around the edges to seal. Cut a couple of steam vents in top of each pie.
- Return to the oven for 10-15 minutes until golden brown on top.
- Eat warm, with sugar-free ketchup if you want to feel very Australian. If you can't find sugar-free, you can make your own keto ketchup in just a few minutes!
Store in the refrigerator for up to 5 days.
Ingredient nutritional breakdown (per serving, meat pie)
| Net carbs | Protein | Fat | Calories |
|---|
| Mozzarella cheese (low moisture, for pizza) |
| 2.3 g | 9.9 g | 8.2 g | 123 kcal |
| Cheese, edam |
| 0.3 g | 5.2 g | 5.8 g | 74 kcal |
| Cream cheese, soft (full-fat) |
| 0.5 g | 1.2 g | 4.7 g | 41 kcal |
| Almond flour (blanched ground almonds, almond meal) |
| 2.2 g | 5.4 g | 13.1 g | 148 kcal |
| Egg, whole, fresh, raw (free-range or organic eggs) |
| 0.1 g | 2.1 g | 1.6 g | 24 kcal |
| Onion powder, spices |
| 0.3 g | 0 g | 0 g | 1 kcal |
| Cheddar cheese |
| 0.3 g | 2.5 g | 3.7 g | 44 kcal |
| Beef, minced (ground), raw, grass-fed |
| 0 g | 14.3 g | 16.7 g | 212 kcal |
| Bacon, streaky (high fat content), organic |
| 0 g | 2.7 g | 5 g | 56 kcal |
| Onion, brown (yellow), raw |
| 0.7 g | 0.1 g | 0 g | 4 kcal |
| Coconut aminos (substitute to soy sauce) |
| 0.2 g | 0 g | 0 g | 1 kcal |
| Tomato sauce (passata), unsweetened |
| 0.2 g | 0.1 g | 0 g | 1 kcal |
| Beef bone broth, beef stock |
| 0.1 g | 0.6 g | 0.5 g | 7 kcal |
| Xanthan gum, thickening agent |
| 0 g | 0 g | 0 g | 1 kcal |
| Total per serving, meat pie |
| 7.3 g | 44.1 g | 59.3 g | 737 kcal |
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