Keto Bacon-Wrapped Pheasant Breast
Pheasant is a lean game bird with a robust flavor of its own. Because the breast contains almost no fat, it would quickly dry out without an added fat source. The classic fix: a bacon wrap. It keeps the meat juicy, seasons it, and delivers the fat a keto meal needs. Per serving: 1 g net carbs, 42 g protein, 40 g fat.
Key facts at a glance
- Prep and cook time: approx. 22 minutes.
- Approx. 1 g net carbs and 40 g fat per serving.
- Ingredients: pheasant breast, thin bacon slices, sage, butter.
- Juicy game meat thanks to the bacon wrap, with virtually no carbs.
Ingredients
One serving is designed as a main meal.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| pheasant breast | skinless | |||
| skinless | ||||
| thin bacon | approx. 4 slices | |||
| approx. 4 slices | ||||
| fresh sage | - | |||
| butter | - | |||
| salt | to taste | |||
| to taste | ||||
| pepper | to taste | |||
| to taste | ||||
Preparation
Season the pheasant breast with salt and pepper. Lay the sage leaves on top, then wrap the breast tightly in bacon slices. Sear in butter on all sides for 6 minutes until the bacon takes on color. Finish in the oven at 180 °C (355 °F) for 8 minutes (core temperature 65 °C / 149 °F). Rest for 4 minutes, then slice.
Why bacon-wrapped pheasant fits keto
Skinless pheasant breast contains about 3 g fat, 25 g protein and 0 g carbs per 100 g, very lean. The bacon wrap (40 g of bacon adds about 16 g fat) is what makes the dish keto-friendly. Butter contributes additional fat, also carb-free. Sage contains practically no carbs in the amounts used.
Source: USDA FoodData Central - Pheasant, breast , Harvard T.H. Chan - Protein
How can I vary the dish?
If you don't like sage, swap it for thyme or rosemary. Braised savoy cabbage or cauliflower mash, both cooked in bacon fat, make great sides. Alternatively with chicken or turkey: a skinless chicken breast (180 g) wraps up just as easily in bacon; it's a touch juicier than pheasant, so sear for only 4 minutes and finish in the oven at 180 °C (355 °F) for 8 minutes (core temperature 70 °C / 158 °F). A turkey breast (180 g) without skin works exactly like the pheasant version: turkey is similarly lean and needs the bacon wrap just as much to stay juicy (cooking time unchanged: 6 minutes in the pan, 8 minutes in the oven at 180 °C / 355 °F).
Tips for bacon-wrapped pheasant
- Use truly thin bacon (streaky or breakfast bacon); thick slices won't crisp up.
- Tuck the bacon ends underneath or secure them with kitchen twine.
- Slice the breast against the grain, the meat will be more tender.
- Aim for a core temperature of 65 °C (149 °F); any higher and the already lean meat dries out.
- Watch for added sugar in the bacon: many breakfast bacons contain sugar (check the label).
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto assessment |
|---|---|---|---|
| Calories | approx. 215 kcal | approx. 550 kcal | Filling main meal. |
| Filling main meal. | |||
| Fat | approx. 16 g | approx. 40 g | From bacon and butter. |
| From bacon and butter. | |||
| Net carbs | approx. 0.3 g | approx. 1 g | Very low, only from bacon. |
| Very low, only from bacon. | |||
| Protein | approx. 17 g | approx. 42 g | High quality from pheasant and bacon. |
| High quality from pheasant and bacon. | |||
| Salt | approx. 1 g | approx. 2.5 g | Bacon adds salt, don't add more. |
| Bacon adds salt, don't add more. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Where can I get pheasant?
From a game butcher, from some butchers by pre-order, and during hunting season from September to January. Frozen pheasant breast is available year-round through online game retailers.
Does pheasant taste strongly gamey?
Much milder than venison or wild boar. Young pheasants taste more like aromatic chicken with a nutty note. Older birds have a stronger game flavor.
Which bacon works best?
Thin, lean breakfast bacon or sliced streaky bacon work best. Smoked bacon brings more flavor, dry-cured bacon a milder note.