When it comes to high-protein, low-carb eating, red meat is a go-to for many following keto and paleo lifestyles. But while beef, bison, and lamb often get the spotlight, there’s an underrated powerhouse that deserves attention—ostrich meat.
Lean, nutrient-dense, and packed with flavor, ostrich offers the best of both worlds: the richness of red meat with the health benefits of poultry. If you're looking to fuel your body efficiently while staying true to your dietary goals, here’s why ostrich meat is the perfect fit for keto and paleo diets.
WHY OSTRICH MEAT IS A KETO AND PALEO SUPERFOOD
High in Protein, Low in Carbs
Ostrich meat is incredibly protein-dense, offering about 28 grams of protein per 4-ounce serving. Since keto and paleo diets emphasize whole foods and adequate protein intake, ostrich is an ideal choice to keep you full and support muscle growth.
Ultra-Lean Yet Satisfying
Unlike fattier cuts of beef, ostrich meat is naturally lean—coming in at about 97 percent lean and only 2 to 3 grams of fat per serving. While keto dieters often seek higher fat intake, pairing ostrich with healthy fats like butter, avocado, or olive oil makes it an excellent option for both keto and paleo followers.
Rich in Iron and B Vitamins
Ostrich is one of the most iron-rich meats available, containing more iron than beef or lamb. This makes it especially valuable for those on paleo diets who prioritize nutrient-dense, ancestral foods. It’s also packed with B12, niacin, and zinc, which are essential for energy, metabolism, and immune support.
Heart-Healthy Omega-3s
Red meats are generally not considered a good source of omega-3 fatty acids, but ostrich is an exception. Its omega-3 content can support brain health, reduce inflammation, and aligns with the heart-healthy aspects of both keto and paleo eating.
KETO AND PALEO-FRIENDLY OSTRICH MEAL IDEAS
Looking to integrate ostrich into your low-carb diet? Here are some simple yet delicious ways to enjoy it:
1. PALEO NACHOS
These paleo ostrich nachos are the ultimate snack, game day treat or excellent for an easy, delicious dinner.
2. OSTRICH SPAGHETTI SQUASH CASSEROLE
This low-carb, hearty casserole combines lean ostrich meat with savory marinara and spaghetti squash for a nutritious, flavorful dish. It’s perfect for meal prep or family dinners!
This No-Noodle Eggplant Lasagna features tender slices of roasted eggplant layered with a rich ground ostrich meat sauce and a creamy ricotta cheese mixture, all topped with melted mozzarella and Parmesan. A flavorful, low-carb alternative to traditional lasagna, this dish is hearty, satisfying, and packed with protein and nutrients, making it a perfect option for a wholesome dinner.
Savor the simplicity and sophistication of Ostrich Steak Tip Salad. Tender ostrich steak, marinated and seared to perfection, crown a bed of fresh greens, cherry tomatoes, and onions. Drizzle with balsamic vinaigrette for a burst of flavor in every bite. Enjoy a delicious and satisfying meal in minutes!
A light, fresh, zero-carb plate that can be served as an impressive appetizer or a light meal. An 8oz portion of any of our premium steaks or filets will work well for this recipe.
TIPS FOR COOKING OSTRICH ON A LOW-CARB DIET
Cook it like beef, but don’t overdo it. Ostrich is best served medium-rare to medium to keep it juicy and tender.
Pair it with healthy fats. Drizzle with olive oil, avocado oil, or ghee to increase fat content for keto.
Use bone broth for extra flavor. Cooking ostrich in bone broth boosts its nutrient profile while keeping it moist.
Experiment with spices. Ostrich pairs well with garlic, smoked paprika, cumin, and rosemary for bold, paleo-friendly flavors.
WHERE TO FIND OSTRICH MEAT
Not sure where to buy ostrich? Look for it at specialty butcher shops, online retailers, or sustainable meat providers like American Ostrich Farms. Many health-conscious consumers are making the switch due to its superior nutrition and environmentally friendly farming practices.
If you're serious about high-quality protein, clean eating, and optimal nutrition, ostrich meat should be on your radar. Whether you're following keto for fat loss or paleo for ancestral health, this lean yet flavorful meat fits seamlessly into both lifestyles.
