Homemade Keto Beef Jerky: Craft Your Own Low-Carb Epic Bar Copycats
Are you wondering if beef jerky fits into a ketogenic lifestyle? The answer is a resounding yes, provided it’s made with no added sugar and uses low-carb ingredients! Today, we’re diving into how you can create your very own delicious, homemade beef jerky bars right in your oven. If you’re a fan of convenient meat bars for snacking, you’ll absolutely love this copycat recipe inspired by popular EPIC bars. It features a flavorful blend of ground beef, nutrient-rich walnuts, aromatic herbs, a touch of dried blueberries, and a hint of savory bacon.
“I just made these today and they turned out amazingly!”
– Sakura
Why Make Your Own Keto Beef Jerky? Unlocking the Benefits
When it comes to preparing your own snacks, especially something as satisfying as beef jerky, it’s worth understanding the compelling advantages. This homemade Epic bar copycat recipe offers a multitude of benefits, making the effort truly worthwhile. Here are several reasons why you should consider making your own low-carb meat bars:
- Control Over Ingredients for a Truly Keto-Friendly Snack: Unlike many store-bought granola or jerky bars that often contain hidden sugars and unhealthy added oils, making your own allows for complete ingredient transparency. This ensures your snack perfectly aligns with a very low-carb or ketogenic diet, free from unwanted additives that can derail your dietary goals.
- Superior Nutritional Value from High-Quality Meat: These homemade Epic bars significantly surpass most sugary snack bars in terms of nutritional density. Beef is an excellent source of high-quality protein, essential for muscle repair and satiety. It also provides highly bioavailable heme iron, crucial for oxygen transport, and zinc, vital for immune function. By incorporating liver pate, you further boost the nutritional profile with preformed vitamin A, a nutrient often lacking in modern diets.
- Enriched with Healthy Plant-Based Components: This beef jerky recipe isn’t just about meat; it thoughtfully includes beneficial plant foods. Walnuts are a fantastic source of omega-3 fatty acid ALA, important for heart health. Dried blueberries add a subtle sweetness, a boost of phytonutrients, and soluble fiber, contributing to digestive health and overall well-being.
- An Ideal Low-Carb Choice for Various Dietary Needs: Whether you’re reducing carbohydrates for weight management or seeking better blood sugar control for conditions like diabetes, these beef jerky bars are an excellent snack. They are specifically designed with low net carbohydrates, making them perfectly suited for a keto diet when prepared with the right balance of beef, nuts, and other carb-conscious ingredients.
- Customizable Sodium Levels for Health-Conscious Individuals: For those managing low-sodium diets, commercially produced jerky can be a challenge. With this DIY recipe, you have full control over the sodium content. We provide suggestions in the FAQ section on how to adjust sodium to your specific health requirements.
Beyond these health advantages, homemade beef jerky, much like the popular EPIC bars, is an incredibly convenient, protein-packed portable snack. They are ideal for various situations, from school lunches to a reliable fuel source during travel. These bars also serve as a fantastic, energy-sustaining snack for hiking and bike trips, keeping you energized during outdoor adventures.
Essential Ingredients for Homemade Epic Bars
Crafting these easy EPIC bar copycats requires a relatively straightforward list of ingredients. Gather these items to get started:
- Extra lean ground beef: The foundation of our savory bars.
- Bacon and chicken liver pate: Or your preferred liver pate, adding richness and a nutritional boost.
- Reduced-sodium soy sauce: Provides a savory umami depth with less salt.
- Walnuts: For healthy fats, fiber, and a satisfying crunch.
- Dried thyme: An earthy, aromatic herb.
- Dried sage: Adds a warm, peppery note.
- Black pepper: For a subtle kick.
- Dried blueberries: Choose varieties with no added sugar and no added oils to keep them keto-friendly.
For the liver pate, I personally use the “Best Liver Pate Ever” recipe found on the Weston A. Price website. It’s one of the few ways I genuinely enjoy liver, making it my top recommendation!
In terms of kitchen equipment, here’s what you’ll need to make this keto beef jerky from ground meat:
- Oven: For the drying process.
- Food processor: To combine and blend ingredients evenly.
- Parchment paper: Essential for non-stick baking and rolling.
- Baking tray: To hold the bars during baking.
- Rolling pin: For shaping the meat mixture.
- Knife: For cutting the bars.
- Bowl: For mixing ingredients.
While I opted to use a food dehydrator to dry my blueberries, you can easily use store-bought dried berries if you don’t own a dehydrator. That’s right; no need for a specialized food dehydrator for the main jerky process!
It’s important to note that this recipe utilizes ground meat, and most traditional dehydrators cannot reach an internal temperature safe enough for cooking ground meat. Unfortunately, I’ve encountered many online recipes that overlook crucial food safety recommendations for jerky preparation.
Given the prevalent misinformation, a critical discussion on handling meat safely is up next. Before we dive into the recipe, I want to ensure you have the correct information to make your homemade jerky safely and confidently.
The Critical Importance of Food Safety in Homemade Jerky
Practicing safe food handling is paramount to prevent the spread of foodborne illnesses. When preparing any meal, especially those involving raw meat, prioritizing safety is always the best approach.
In collaboration with the Water Quality & Health Council’s “Plate It Safe” campaign, I want to emphasize some key reasons why adhering to food safety guidelines is crucial:
- Heading into peak holiday seasons, over a third of Americans express concern about getting sick from food due to inadequate kitchen hygiene practices.
- Alarmingly, 1 in 4 Americans admits to not washing their hands thoroughly during or after food preparation.
- A significant 21% of Americans rarely or never sanitize countertops and cutting boards after handling raw fruits or vegetables.
- Only 29% of Americans are aware that vegetables, fruits, and nuts are frequently linked to food product recalls.
- Most Americans are unaware that rinsing a raw turkey under running water does not reduce bacteria spread and can actually increase cross-contamination.
While some illnesses are unavoidable, we can certainly take precautions to prevent those that are within our control. This article will cover essential food safety tips specifically for making keto ground beef jerky. Many of these recommendations are also applicable to preparing fruits, vegetables, and other foods!
Do You Need to Cook Meat Before Dehydrating for Jerky?
Yes, if you intend to use a food dehydrator for making ground beef jerky, it is crucial to cook the meat first.
The USDA recommends that ground beef should be heated to an internal temperature of 160°F (71°C) and ground poultry to 165°F (74°C) before any dehydrating process. This cooking step is vital for all ground meats, whether you’re making jerky or not. My personal food dehydrator has a maximum temperature of 155°F (68°C), while my oven’s minimum temperature is 170°F (77°C). This temperature difference means my dehydrator alone isn’t suitable for safely making meat jerky without a prior cooking step in the oven.
Even jerky made from strips of whole steak must achieve a minimum internal temperature of 160°F (71°C). The rules differ slightly for whole steaks cooked for immediate consumption, which require a minimum internal temperature of only 145°F (63°C) followed by a three-minute rest time.
After cooking jerky to an internal temperature of 160-165°F (71-74°C), the USDA states it’s safe to dry it at 130-140°F (54-60°C). However, I found continuing the drying process in the oven at a slightly higher temperature yielded excellent results and saved some time by eliminating the need for a separate dehydrator step.
A note for international travelers: As someone who enjoys exploring global cuisines, I have indulged in delicacies that fall outside these specific food safety guidelines, such as steak tartare during a visit to Paris. The decision to enjoy such foods is a deeply personal one and extends beyond the scope of this article. It is always important to thoroughly research food sources, handling practices, preparation methods, and potential risks when making these choices. Be aware that food safety standards and practices can vary significantly between countries, and I strongly recommend educating yourself before traveling abroad.
Homemade Epic Bars: Key Cooking & Safety Tips
Ensuring your ground beef reaches the proper internal temperature is just one aspect of preventing foodborne illness. Here are additional essential tips to keep in mind when preparing this Epic bar copycat recipe:
- Thorough Handwashing: Always wash your hands with soap and warm water for at least 20 seconds, both before you begin preparing the Epic bar copycat recipe and immediately after handling any raw meat.
- Sanitize Contact Surfaces: It is crucial to wash and sanitize all surfaces that come into contact with raw meat. This includes mixing bowls, utensils, cutting boards, and baking trays.
- Avoid Rinsing Raw Meat: Do not rinse raw meat in your kitchen sink before preparation. This common practice can lead to cross-contamination, as bacteria from the meat can splash and drip onto surrounding surfaces.
- Maintain a Clean Kitchen Environment: Sanitize your kitchen surfaces before, during, and after food preparation. A simple and effective sanitizing solution can be made by combining ¾ teaspoon of regular, unscented chlorine bleach with 1 quart (approximately 1 liter) of water. First, clean surfaces of food debris using soapy water, then rinse with clear water. Finally, apply the diluted bleach solution and allow it to air dry for optimal sanitation.
With these fundamental food safety principles for homemade jerky covered, we can now move on to the exciting Epic bar copycat recipe itself!
Crafting Your Own Sugar-Free Homemade Epic Bars
Many commercially available beef jerky products are unfortunately not keto-friendly due to the inclusion of added sugars. The beauty of making this EPIC bar copycat recipe at home is that you have full control over every ingredient, ensuring it remains perfectly aligned with your low-carb goals.
Much like the original EPIC meat bars, these homemade versions are not exclusively meat-based. I’ve incorporated wholesome plant foods—walnuts and blueberries—to enhance their nutritional profile and flavor. Since I found it challenging to source dried blueberries in stores that were completely free of added sugar and oil, I chose to dry my own.
To prepare the dried blueberries, I began by washing fresh blueberries thoroughly in cool water. Next, I arranged them in a single layer on the racks of my food dehydrator and set it to a medium setting. A standard six-ounce package of fresh blueberries yielded more than enough dried berries for this recipe.
Approximately 1.5 days later, I had perfectly dried blueberries ready to be incorporated into the recipe. If you decide to dry your own, ensure the berries are dried long enough to remove sufficient moisture. They should reach a point where they can be easily ground into a dry powder in a food processor.
Keto Beef Jerky (Homemade Epic Bars Recipe)
This keto beef jerky is a delicious and healthy EPIC bar copycat recipe, perfect for low-carb snacking!
Rated 5 out of 5 stars by 3 users.
Author: Summer Yule
Prep Time: 15 mins
Cook Time: 5 hrs 45 mins
Total Time: 6 hrs
Course: Slow Food DIY
Cuisine: American
Servings: 10
Calories: 171 kcal per serving
Ingredients
- 1 lb. extra lean ground beef (454 grams; 96/4 beef)
- ½ cup bacon and chicken liver pate (this recipe, store-bought pate, or your own recipe)
- 2 tablespoons reduced-sodium soy sauce
- 1 cup chopped walnuts
- 1 teaspoon dried thyme
- 1 teaspoon dried sage
- ¼ teaspoon black pepper
- ¼ cup dried blueberries (ones with no added sugar, no added oil)
Instructions
- Note: If you plan to make your own liver pate or dry your own blueberries, ensure you allow sufficient time for these steps beforehand. Regardless, start this recipe early in the day, as it requires 5¾-6 hours in the oven.
- Preheat your oven to 170°F (76.7°C). Thoroughly wash your hands with warm, soapy water for at least 20 seconds. Clean and sanitize all surfaces that will come into contact with food.
- Line a rimmed baking sheet with parchment paper.
- In a food processor, blend the soy sauce, walnuts, thyme, sage, black pepper, and blueberries until well combined. Transfer this mixture to a large mixing bowl. With clean hands, thoroughly mix in the ground beef and liver pate.
- Place the meat mixture between two sheets of parchment paper. Using a rolling pin, roll the mixture out into a 10-inch (25.4 cm) square. You may need to trim and reshape the edges to achieve the correct size.
- Cut the square into 10 evenly sized bars and arrange them in a single, non-touching layer on the lined baking sheet.
- After handling the raw meat, wash your hands again meticulously.
- Bake the bars for 5 hours. Then, carefully flip them and continue baking for an additional 45 minutes. (Note: If you are using a light-colored baking sheet, the bars might require a total baking time of 1 hour after flipping.)
- While the bars are baking, wash and sanitize all kitchen surfaces and utensils that came into contact with raw meat.
- Allow the bars to cool completely before packaging them. Store in individual snack bags in the refrigerator at 40°F (4.4°C) or below. Alternatively, double-wrap or vacuum-seal them and store them in the freezer for longer preservation. Enjoy your homemade keto beef jerky!
Equipment
- Parchment Paper
- Baking Sheet
- Food Processor
- Snack-sized Baggies
Notes from Dietitian Summer Yule
This is a level 3 recipe (suitable for weight maintenance and active lifestyles). While the calorie count aligns with level 2, the inclusion of dried fruit elevates this recipe to level 3. If you find these high-protein bars deeply satisfying, they can be an excellent snack to support your weight loss goals by promoting satiety and potentially helping you maintain a calorie deficit.
My preferred use for this recipe is as a healthy lunch or after-school snack option for my teenager. The combination of nuts and dried fruit provides high energy density, effectively meeting his elevated caloric and nutrient needs. Furthermore, these ingredients are rich in fiber and a diverse array of phytonutrients, contributing to overall health.
Crucially, the animal-based components in these bars offer essential nutrients often absent in purely plant-based alternatives. This includes vital vitamin B12, preformed vitamin A, and heme iron, among others.
Nutrition information provided is for one serving of the recipe.
Nutrition Info Disclaimer
All recipes on this website may or may not be appropriate for you, depending on your medical needs and personal preferences. Please consult with a registered dietitian or your physician if you need help determining the dietary pattern that may be best for you.
The nutrition information provided is an estimate for your convenience. It will naturally vary based on the specific brands and ingredients you choose. Calorie information on food labels can also be approximate, so please focus on overall healthy eating rather than strictly adhering to specific numbers.
“To taste” in a recipe refers to your personal preferences, but always prioritize food safety rules, which may require visual cues rather than tasting undercooked food.
Nutrition per Serving
- Calories: 171 kcal
- Carbohydrates: 5.2 g
- Protein: 13.4 g
- Fat: 11 g
- Saturated Fat: 2 g
- Sodium: 155 mg
- Potassium: 232.4 mg
- Fiber: 1.3 g
- Vitamin A: 13.4 % DV
- Vitamin C: 4.2 % DV
- Calcium: 1.4 % DV
- Iron: 11.4 % DV
Keywords: beef jerky, copycat EPIC bar, copycat recipe, EPIC bar copycat, EPIC bar copycat recipe, keto beef jerky, keto beef jerky recipe, keto jerky, meat bar, meat bar recipe
Other Ground Beef Recipes You’ll Love
Lean ground beef is an incredibly versatile and economical ingredient, making it one of the most accessible ways to incorporate beef into your diet. If you’re looking to “beef” up your meal rotation with more delicious options, here are some additional recipes featuring this red meat:
- Air Fryer Stuffed Pepper Recipe
- Keto Cincinnati Chili Recipe (5 Way)
- Air Fryer Stuffed Burgers
- Cabbage Soup Diet Recipe
- Keto Big Mac Salad
Frequently Asked Questions About Homemade Jerky
What Cut of Beef is Best for Jerky?
The choice of beef cut for jerky can be a matter of personal preference, with various opinions on what yields the best results. Commonly recommended beef cuts for traditional jerky making include:
- Eye of round
- Top round
- Bottom round
- Flank steak
- Sirloin
However, I maintain a partiality towards ground beef jerky. It eliminates the need for intricate slicing and trimming, simplifying the preparation process significantly. Furthermore, ground meat offers the advantage of easily incorporating other ingredients, such as nuts, fruits, herbs, and spices, allowing for a broader range of flavor profiles and nutritional enhancements.
Where Can I Buy Keto Beef Jerky?
Before making an online purchase, I highly recommend exploring local stores for keto beef jerky options. This allows you to sample different brands without committing to large packages of meat sticks and often results in cost savings. For those who prefer the convenience of online shopping, here are a few reputable no-added-sugar keto jerky options:
- EPIC Beef Sea Salt and Pepper Protein Bar: 0 grams net carbs
- The New Primal Grass Fed Meat Sticks: Zero net carbs
- Chomps Grass Fed Beef Jerky Meat Snack Sticks: No net carbs
Is Beef Jerky Unhealthy When Eaten in Large Quantities?
Generally speaking, consuming any single food in excessive quantities, to the exclusion of other nutritious options, can lead to an unbalanced diet and potential health issues. Over-reliance on one food can increase your risk of nutrient deficiencies by crowding out a diverse range of nutrient-rich foods. While this meat bar recipe is certainly tasty and nutritious, it is not designed to fulfill all (or even most) of your daily dietary requirements. A balanced approach to snacking, incorporating variety, is always recommended.
Homemade vs. Store-Bought Jerky: Key Differences
There are several significant distinctions between making your own beef jerky and purchasing it from a store that are worth considering:
First and foremost, homemade beef jerky offers unparalleled customization. You have the freedom to tailor the flavor profiles precisely to your palate and preferences. By experimenting with various combinations of meats, nuts, dried fruits, herbs, and spices, you can create unique jerky flavors that are simply not available in commercial products. For instance, feel free to substitute the walnuts and blueberries in this recipe with your favorite alternatives, such as dried cherries, cranberries, pecans, or pistachios, all of which would add delightful new dimensions to your jerky. If you’re interested in other options, my Ground Turkey Jerky Recipe also offers a unique turkey and apple flavor profile.
Secondly, crafting your own keto-friendly beef jerky allows you to create a product that adheres to a wide range of medically prescribed diets, not just low-carb regimens. If you require low-sodium jerky or need a gluten-free option, this recipe can be easily modified to meet those specific dietary needs. Most store-bought beef jerky is notoriously high in sodium, but going the DIY route allows you to significantly reduce salt content. For this particular recipe, you could simply omit the soy sauce and choose a liver pate recipe that doesn’t contain high-sodium ingredients like bacon.
By the way, you can easily adapt this recipe to create Paleo beef jerky by swapping out the soy sauce for coconut aminos. While Paleo isn’t a formally prescribed medical nutrition therapy, it’s a popular dietary approach worth noting.
Thirdly, as previously mentioned, there’s a strong potential for cost savings when you make your own jerky. While meat-based bars tend to be more nutrient-dense, they are also often significantly more expensive than traditional granola bars. This recipe helps bring down the per-bar cost closer to that of granola, offering you the best of both worlds in terms of nutrition and price. Whether these savings outweigh the time investment is ultimately a personal decision.
Finally, for those who are environmentally conscious, homemade jerky can contribute to a reduction in plastic waste compared to the often individually wrapped, store-bought alternatives.
Discover More Keto Protein Snacks
If you’re continually seeking low-carb snacks that deliver a powerful protein punch, you’ll definitely want to explore these high-protein keto snack recipes:
- Ground Turkey Jerky Recipe – No Dehydrator Needed!
- Keto Blueberry Smoothie Recipe
- Cloud Bread with Greek Yogurt
- 2-Ingredient Deviled Eggs
- Air Fryer Parmesan Crisps
- Cod Liver Pate Recipe
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