If you follow a strict keto diet, you know how hard it is to find an ideal snack that will support your low-carb diet. Most snacks you could buy at the supermarket contain too much sugar and fat. Fortunately, snack food is gaining popularity nowadays that is both delicious and nutritious, the South African dried, cured meat, biltong. It is a delicious salty snack packed in nutrients, low in calories and free of artificial preservatives.
What is Biltong?
Biltong is a snack food that comes in the form of dried, cured meat. It originated from South African countries where the curing process was widely used to preserve all kinds of meat before refrigeration. The main ingredients used to cure the meat are vinegar, salt, and spices. Vinegar is used to inhibit the growth of Clostridium botulinum, a bacteria that causes botulism, while saltpetre, a common preservative, is used to kill the bacteria. The spices used, such as pepper, coriander and cloves, have antimicrobial properties.
The meat is usually prepared during the cold months because the colder temperature further inhibits bacterial and fungal growth. First, the sliced meat is soaked in a brine composed of vinegar, salt, pepper, coriander, and other spices. It is then hung to be air-dried slowly, which produces a safer and superior quality with a fuller texture.
What makes Biltong Keto-friendly?
Because the meat is soaked in a brine solution, you are ensured that it has zero sugar. The snack is also prepared using premium cuts of beef, making it a high protein, low fat, and healthy snack. Other than this, here are ten more surprising benefits you probably didn’t know about biltong that make it the perfect in-between-meal keto snack.
Some of the popular Biltong recipes are Mexican style burger with biltong, chilli biltong salad with satay sauce, chilli eggs & biltong, biltong hash browns and biltong poke bowl.
1. High in Protein
A small piece of about an ounce of this snack contains 16 grams of protein. That is already 30% of your recommended daily allowance for protein, and protein is essential to build muscles that help burn fat. It is also a great snack that keeps your energy up.
2. Controls your Cravings
This keto-friendly snack is great for snacking in ketosis because the dehydrated beef expands in your stomach, making you feel full for long periods. Because it is made with zero sugar, there is also no chance of ingesting sugar in ketosis.
Incorporating dehydrated beef into your diet not only helps manage cravings but also supports your ketogenic goals. Protein is essential on a keto diet, aiding in muscle maintenance and overall health. Including a protein-rich snack like dehydrated beef can help you meet your daily requirements effortlessly. Plus, with its low carbohydrate count, you can enjoy it without worrying about exceeding your carb limit.
3. Low in Fats
This snack is made from premium cuts of beef, a staple in a keto diet because it has less fat than other cuts of beef. It has zero carbohydrates and is rich in vitamins and minerals.
Beef has long been a preferred protein source for those on a keto diet, and for good reason. Opting for premium cuts of beef means consuming a product that is not only flavorful but also leaner, providing essential nutrients without the added fats that some cuts may contain. The unique combination of high-quality beef and low fat makes this snack an excellent addition to your keto regimen.
With zero carbohydrates, this beef snack allows you to indulge without the guilt of spiking your insulin levels. Unlike traditional snacks that are often laden with sugars and refined carbs, this beef treat promotes fat burning while keeping energy levels stable. It allows you to enjoy a savory snack without derailing your dietary goals.
4. High in B vitamins
Apart from being a good source of protein and having zero carbohydrates, beef is also rich in Vitamin B 12. Vitamin B 12 is essential for the production of healthy blood and nerve cells. B12 works good for red blood cell formation. The air-drying process also ensures that heat-sensitive vitamins don’t get destroyed. B12 helps to prevent megaloblastic anemia. Regular in-take of Vitamin b12 remove stress and anxiety.
5. High in Iron
One hundred grams of meat usually contains about 1.2mg of iron. Iron is an essential oxygen-carrying mineral that treats anemia, improves cognitive function, and is needed for energy production. Exercise is an integral part of the keto lifestyle, and lack of iron may cause fatigue and trouble breathing during exercise. Biltong is a very good for pregnate woman. During your pregnancy from 3rd month to 7th month consume Biltong regularly.
6. Rich in Potassium
Potassium is an essential nutrient that is needed by the body. It acts to regulate your blood pressure and ensures bone health. It also helps lower your blood sugar levels by providing that your body produces the right amount of insulin which helps break down ingested sugar and carbohydrates.
7. No Artificial Preservatives
Traditionally, this snack is made using saltpetre to extend its shelf life and kill Clostridium botulinum, a deadly bacteria that is the causative agent of botulism. Nowadays, it is no longer used, and shelf life is extended through its packaging. In addition, the environment where it is prepared is also controlled, eliminating the use of additional preservatives, making it a natural and safe snack to be enjoyed by those on a keto diet.
8. Anti-inflammatory
If you are on a keto diet, you know how important it is that the food you consume is anti-inflammatory. Some of the spices used when curing this snack, such as pepper, coriander and cloves, are anti-inflammatory, making it a safe snack to munch on while on ketosis.
9. Grass-fed Meats
One of the guidelines for a keto diet is that your meat should be grass-fed because they contain higher amounts of omega-3 fatty acids, conjugated linoleic acid, and antioxidants. Nowadays, most of these snacks that you can buy from the supermarket are made from high-quality grass-fed beef.
First and foremost, grass-fed meats are derived from animals that have been allowed to graze on pasture for their entire lives, rather than being confined to feedlots and fed grains. This fundamental difference in diet significantly influences the nutritional profile of the meat. Grass-fed meats are known to be richer in omega-3 fatty acids, which are essential for heart health and reducing inflammation. On the keto diet, where fat intake is heightened, incorporating a healthy source of omega-3s can be incredibly beneficial for overall health.
Another important component of grass-fed meats is their high levels of conjugated linoleic acid (CLA). Research suggests that CLA may help reduce body fat, increase lean muscle mass, and improve insulin sensitivity. For those on a keto diet, where the goal is to burn fat while maintaining muscle, choosing meats rich in CLA can help support these objectives.
10. Sugar-Free
The most important element in a ketogenic diet is that it should be sugar-free, and this snack is made with zero sugar. The main ingredients in preparing it are meat, vinegar, salt, and spices such as pepper, coriander, and cloves. And since beef, the most common meat used in preparing this snack, has zero carbohydrates, you are ensured that there is no sugar, making it the perfect keto snack. Keto snacks are very good dishes for diabetes patients.
The surge in popularity of this South African snack is due to its nutritional value compared to other common snacks. Because it is high in protein and has zero sugar, it is now seen as a perfect snack fit for various diets, including the keto diet.
Nutritional Benefits of Biltong for Keto Dieters
1. High Protein, Low Carb Content Biltong is an excellent source of high-quality protein, making it ideal for muscle maintenance and satiety. A typical serving (about 1 oz or 28 grams) contains approximately: 16–20 grams of protein. 1–3 grams of fat (depending on the cut). Less than 1 gram of carbohydrates
This macronutrient profile makes biltong a perfect keto-friendly snack, as it supports fat metabolism without spiking blood sugar levels.
2. Rich in Essential Nutrients Beyond macronutrients, biltong provides essential micronutrients, including:
Iron: Vital for oxygen transport and energy production.
Zinc: Supports immune function and wound healing.
Vitamin B12: Crucial for nerve function and red blood cell formation.
Magnesium and Potassium: Important for muscle and nerve function, especially beneficial for keto dieters who may experience electrolyte imbalances.
3. Healthy Fats for Sustained Energy While biltong is primarily a protein source, some fattier cuts provide a good dose of healthy fats, which are essential for maintaining ketosis. The fat content varies depending on the meat used—grass-fed beef biltong, for example, may contain more omega-3 fatty acids, which have anti-inflammatory properties.
4. No Artificial Additives High-quality biltong is made with minimal ingredients—just meat, vinegar, salt, and natural spices. Unlike processed snack foods that contain artificial preservatives, sugars, or fillers, biltong offers a clean, whole-food option for those following a keto diet.
Comparing Biltong to Other Keto Snacks
Biltong vs. Jerky While both are dried meat snacks, biltong and jerky differ in preparation and nutritional value:
Processing: Jerky is often smoked and cooked at high temperatures, which can reduce nutrient retention. Biltong is air-dried at lower temperatures, preserving more nutrients.
Texture: Biltong is typically more tender and less chewy than jerky.
Ingredients: Many commercial jerkies contain added sugars or soy sauce, whereas biltong relies on vinegar and spices for flavor.
Biltong vs. Cheese Crisps or Nuts Cheese crisps and nuts are popular keto snacks but come with some drawbacks:
Cheese Crisps: High in fat but may lack sufficient protein.
Nuts: Contain healthy fats but can be high in carbs (e.g., cashews have ~9g net carbs per ounce). Biltong provides a balanced alternative with higher protein and negligible carbs.
Choosing the best Keto-Friendly Biltong
Biltong, a traditional South African dried meat snack, has gained popularity among keto dieters for its high protein and low carbohydrate content. However, not all biltong is created equal, and selecting a keto-friendly option requires careful consideration of several factors, including the ingredient list, fat content, and curing method.
Ingredient List: Opt for Biltong Made With Minimal Additives
The foundation of a high-quality, keto-friendly biltong lies in its ingredient list. Ideally, biltong should contain only a few simple ingredients:
High-quality meat (typically beef, but game meats like venison or ostrich may also be used)
Salt (for preservation and flavor)
Vinegar (traditionally apple cider or white vinegar, which aids in curing)
Spices (such as coriander, black pepper, and occasionally chili for heat)
Avoid biltong with added sugars, artificial preservatives, or unnecessary fillers like soy or maltodextrin. Many commercial brands include dextrose or brown sugar in their curing process, which can increase carbohydrate content and disrupt ketosis. Always check the label to ensure the product aligns with keto principles.
Fat Content: Balancing Flavor and Macros
Biltong can vary significantly in fat content, depending on the cut of meat used. For keto dieters, fat is an essential macronutrient, but the ideal balance depends on individual dietary goals:
Lean cuts (such as topside or silverside) contain less fat, making them higher in protein and lower in calories. These are suitable for those prioritizing protein intake.
Fatty cuts (like ribeye or biltong with visible marbling) provide more fat, which can help meet daily fat intake goals and enhance flavor.
While fattier biltong aligns well with a high-fat keto diet, excessive consumption may lead to an imbalance in macros. Moderation is key, especially for those tracking caloric intake.
Curing Method: Traditional vs. Modern Techniques
The curing process significantly impacts the nutritional profile and quality of biltong. Traditional methods involve:
Air-drying – The meat is hung in a well-ventilated, humidity-controlled environment for several days. This slow process preserves nutrients and enhances flavor without artificial additives.
Natural fermentation – Some artisanal producers allow the meat to ferment slightly, which can improve digestibility and add depth to the taste.
In contrast, mass-produced biltong may use:
Dehydrators or ovens – Faster drying methods can compromise texture and flavor.
Chemical preservatives – Nitrates or nitrites may be used to extend shelf life, but these additives are best avoided for a clean keto diet.
Opt for brands that emphasize traditional curing techniques for a purer, more nutrient-dense product.
Homemade Keto Biltong: A Simple Recipe
Making biltong at home ensures complete control over ingredients. Here’s a basic recipe:
Ingredients:
– 2 lbs (1 kg) beef (silverside or topside work well)
– ½ cup apple cider vinegar
– ¼ cup kosher salt
– 2 tbsp ground coriander
– 1 tbsp black pepper
– 1 tsp crushed garlic (optional)
Instructions:
1. Slice the beef into ½-inch thick strips against the grain.
2. Combine vinegar, salt, coriander, pepper, and garlic in a bowl.
3. Coat the meat thoroughly in the marinade and refrigerate for 6–12 hours.
4. Remove excess marinade and hang the strips in a well-ventilated, dry area (or use a food dehydrator at 50°C/122°F).
5. Dry for 3–5 days until firm but slightly pliable.
Store in an airtight container for up to two weeks or refrigerate for longer shelf life.
Biltong is a versatile and delicious snack that can be customized to suit different tastes. Whether you prefer the classic beef version or an adventurous game meat twist, mastering the art of biltong-making requires patience and attention to detail. With the right ingredients and techniques, you can enjoy this South African delicacy at home.
Potential Drawbacks and Considerations
While biltong is a nutritious snack, there are a few things to keep in mind:
Sodium Content: The curing process involves salt, which may be a concern for individuals with hypertension.
Overconsumption: Due to its high protein content, excessive intake may strain the kidneys in those with pre-existing conditions.
Quality Control: Some commercial brands may include additives; always check labels.
Conclusion
Biltong stands out as a superior keto snack due to its high protein, low carbohydrate content, and rich nutrient profile. Its traditional preparation method preserves flavor and health benefits, making it an ideal choice for those following a low-carb lifestyle. Whether store-bought or homemade, biltong offers a delicious, convenient, and satisfying way to stay on track with ketogenic dietary goals. By selecting quality ingredients and monitoring portion sizes, keto dieters can enjoy this savory snack as part of a balanced, health-conscious diet.
Author’s bio – Ester Adams is a farmer of words in the field of creativity. She is an experienced independent content writer with a demonstrated history of working in the writing and editing industry. She is a multi-niche content chef who loves cooking new things.