If you eat keto and miss real meals and meals that taste home, which you fill and feel like something that would make your gran, you will like it. Bobotie (let’s say it like “Ba-Boor-Tea”) is one of the South African dishes of the old school, which have always been at the table when there were visitors, birthdays or only on Sundays.

Now bobotie is usually made from bread and a little sugar, two things that do not belong on a keto plate. But with a few simple changes we can still get all the taste, just without the carbohydrates that cause you to crash or let them throw them out of ketosis.

It is no desire to cook. It is minced meat, spice, egg and a little heart. Let us go straight into it.

What is Bobotie?

Bobotie is like the South African cousin of Shepherd’s cake or meatloaf, but with a warm kick and a soft baked egg. It is minced meat (usually beef or lamb), mixed with curry spices, onions, sometimes dried fruits and with a pudding-like egg layer over it.

Traditional versions use white bread soaked in milk, but here we exchange it for almond flour and eggs to keep it keto without ruining the texture.

Why do you do keto?

Let’s be honest, if you eat low -carbohydrates carbohydrates, you probably had enough bacon and eggs. This is a way to make dinner interesting again. And the best thing about it? It tastes just as much as reality, maybe even better.

With low -carbohydrate meals sometimes miss the feeling of domestic style. Bobotie brings it back. It is the kind of things that you can do for dinner in the family and do not receive any complaints whether you are keto or not.

Ingredients (serves 4–6)

For the meat base:

• 2 tablespoons of butter or ghee
• 1 middle onion, well chopped
• 2 garlic goals, chopped
• 500 g (approx. 1.1 lb) beef meat (or lamb if you prefer it)
• 2 teaspoons of curry powder (mild or medium)
• 1 teaspoon of turmeric
• 1 teaspoon of ground coriander
• 1 teaspoon of cumin
• Salt and pepper taste
• 1 tablespoon of apple cider vinegar or lemon juice
• 1 tablespoon of tomato paste
• 1/4 cup of almond flour (or crushed pork shells for texture)
• 1/4 cup of chopped almonds (optional, for crunch)
• 1/4 cup of unsweetened dried cranberries or chopped apricots (if you are dirty keto – lick for strict keto)
• 2 large eggs (one for the meat, one for the surface)
• 1/2 cup of heavy cream

For topping:

• 1 big egg
• 1/2 cup of heavy cream
• A pinch of salt
• Bake laurel leaves (2–3)

Step-by-step instructions

1. Make the oven before

Heat your oven to 180 ° C (350 ° F). Grease a medium -sized ovenproof bowl and put it aside.

2. Cook the base

Heat the butter in a large pan. As soon as it is hot, throw your onions into it and let them cook softly. Add garlic and cook for a minute.

Add the minced meat and divide it up with your spoon. Cook until it is tanned and crumbly.

Now throw in all of your spices: curry powder, turmeric, coriander, cumin, salt and pepper. Stir well so that the meat is covered in all the taste.

Add tomato paste, vinegar, almond flour and chopped almonds or cranberries (if used). Let everything cook for 5-10 minutes, stirring frequently.

3. Add the folder

Take an egg and beat it easily. Together with half a cup of cream, stir it into the meat mixture. Mix well, then pour this into your baking dish and fill it out.

4. Mix the covering

Beat the other egg with the rest of the cream and a pinch of salt in one bowl. Pour it over the meat and put a few laurel leaves on top. They are only for taste and appearance, don’t eat them.

5. Bake

Place the dish in the oven for about 30 to 40 minutes or until the top is golden and the egg pudding is set.

What should serve with him

Now bobotie is usually served with a yellow rice or something sweet. But we don’t make rice. You can do the following instead:

• Cauliflower rice – Quick, easy and it looks for all juices.
• Zucchini -pasta – They bring freshness and do not play with their carbohydrates.
• Fried cabbage – Surprisingly delicious and add a crunch.

Even a large green salad with olive oil and lemon makes the trick.

Remains? Even better

Bobotie’s magic is that it actually tastes better the next day. You can warm it up in the microwave or put it in a pan with a lid over low heat. It also freezes very well. Just cut it up and wrap parts into the bracket film or the film before freezing.

This also makes it an intelligent option for food preparations. Cooking once, eating two or three times. No longer “what do I eat tonight?” Stress.

Tips for the right keto bobotie

• Do not skip the vinegar – It lifts all flavors and prevents things from being too heavy.
• Taste while you’re going – especially when adding spices. Every taste is different.
• Use fresh minced meat – Dry or frozen minced meat makes it taste a little.
• No cranberries? No problem – It is optional. The meat can hold itself.

Can you make it milk -free?

Yes. Simply exchange the cream for coconut cream and use coconut oil instead of butter. The taste becomes a little different, richer and maybe sweeter, but still great.

Do it

This recipe is not in stone. Add chopped spinach, grated zucchini or mushrooms if you want to sneak into a vegetable. Or try a mixture of lamb and beef for more depth. If you are strictly keto, let the dried fruits fall and go heavier on the spices.

A little story

Bobotie came from the Cape with Malay influence and over time became one of the most popular meals of South Africa. It is the kind of food that reminds people from home wherever that is. The mixture of spices, egging and soft texture makes it a comfort court for many South Africans – and now it can also be part of their keto menu.

Why this recipe for keto works

• Low carbohydrates: We broke off bread and sugar. Almond flour gives you the right bite without peaking your blood sugar.
• Fat -male: Cream, egg, meat and butter. This hits all keto macros.
• filling: You will look for snacks less than an hour later.
• Flavour packed: Curry spices plus meat like magic. You will not miss the carbohydrates.

Does it taste like the real thing?

Short answer: yes. Longer answer: My aunt, who is not keto, tried and had two help. She didn’t even ask where the bread was. Then I knew it passed the test.

It’s like lunch on Sundays, but it won’t get you out of ketosis.

Diploma

You do not need unusual ingredients or five hours in the kitchen to do something that feels special. Keto Bobotie is proof of this. It is meat, spice and comfort without bread, sugar or carbohydrate cat, which normally follows a meal like this.

If you are fed up with bored keto meals and just want something that tastes like real food, it is.

Just hold it. Keep it delicious. And if you have never tried bobotie, Keto or not this may be the one who is added to your regular dinner list.

Press