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Keto Loco Moco Burger Recipe
Get your macros and a full stomach with this tasty take on loco moco. Fried eggs perch atop the burger for an extra punch of protein. So get to the kitchen and make this keto loco moco burger recipe for the family tonight!
If you’re trying to lose weight, protein can be your best pal. Researchers have found protein to be a better bet than carbs or fat for keeping you full.
That being said, it’s all about balance on a keto diet. Balancing out the burger, egg, and gravy is its cauliflower bed, which steps in for the rice more commonly used in loco moco dishes.
For more keto burger recipe inspiration, check out this list here.
Cooking with Coconut Oil
If you’re following a keto diet, you probably already know that some fat is good for you. In addition to helping you get through a cold winter, fat helps you absorb certain vitamins and promotes healthy hair and skin.
In this keto loco moco burger recipe, you’ll use coconut oil to cook your burger patty, fry your eggs, make the gravy…basically to cook everything.
Coconut oil contains medium-chain fatty acids (MCFAs). This saturated fat actually has a number of benefits over many plant-based oils:
- It makes you feel full
- It’s easy to digest
- It may improve your cholesterol
- It can help you burn more fat
- It can help ward off illness
Selecting Your Cauliflower
Buying produce can be a mystery, I know. Make the wrong pick, and your keto loco moco burger can go south before you even leave the grocery store! Here are some tips on how to pick great cauliflower for this recipe:
- Choose heads that are firm and feel heavy
- Florets should be cream-colored and tightly packed
- Look out for discolored or soft spots
- Check for strong odors – if it smells bad it will probably taste bad
- If you’ve got a garden, grow your own!
If you’re entertaining company, then this Hawaiian loco moco recipe might be of interest to you.
For the cauliflower rice
- 0.5 head of cauliflower (300 g), food processed into small pieces
- 2 Tablespoons of coconut oil (30ml)
- Salt to taste
For the loco moco
- 0.5 lb of ground beef (225 g)
- 2 teaspoons (5 g) onion powder
- 2 teaspoons (5 g) garlic powder
- Sea salt and freshly ground pepper, to taste
- 4 Tablespoons (60 ml) coconut oil, divided
- 1/2 onion (55 ml), peeled and sliced
- 5 white button mushrooms (50 g)
- 2 cloves garlic, peeled and sliced
- ½ cup (120 ml) beef broth
- 2 Tablespoons (30 ml) coconut oil
- 2 large eggs
- 1 Tablespoon parsley, finely chopped for garnish
To make the cauliflower rice:
- Add coconut oil to a hot pan and cook the food processed cauliflower pieces until slightly tender. Season with salt to taste.
To make the loco moco:
- In a bowl, combine the ground beef, onion powder, garlic powder, salt and freshly ground black pepper and form into two burger patty shapes.
- Add 2 tablespoons of coconut oil to a frying pan (or you can grill these) and cook the patties on both sides until cooked to your liking.
- In the same pan, add 2 more tablespoons of coconut oil and sauté the sliced onions until they turn translucent. Add the garlic and mushrooms into the pan and increase the heat slightly to caramelize the mixture.
- Then add the beef broth and simmer to reduce.
To make the fried eggs:
- In the meantime, heat the 2 Tablespoons of coconut oil in a separate pan and fry the two eggs to your liking.
- Serve the burger patty over the cauliflower rice (on which you have spooned the gravy) and top with the fried egg and parsley.
All nutritional data are estimated and based on per serving amounts.
Net Carbs: 10 g
- Calories: 915
- Sugar: 7 g
- Fat: 84 g
- Carbohydrates: 15 g
- Fiber: 5 g
- Protein: 29 g