The keto diet is all about keeping carbs low, boosting healthy fats, and maintaining a moderate intake of protein. It’s a go-to lifestyle for those looking to burn fat more efficiently while enjoying satisfying, rich meals.
But if you’re a fan of deli classics, you might be wondering, Can Montreal-style smoked meat fit into a keto-friendly lifestyle?
The short answer: yes, with a few smart tweaks. In this blog, we’ll break down the nutrition facts behind smoked meat, explain what to watch out for, and show you how to order it like a keto pro, without missing out on the bold, savory experience that makes Montreal smoked meat so iconic.
What Counts as Keto-Friendly?
In simple terms, a food is considered keto-friendly if it contains very few net carbs, typically under 5 grams per serving. Net carbs are calculated by subtracting fiber from total carbohydrates, and staying within that limit is key to maintaining ketosis.
Deli meats, including Montreal-style smoked meat, can be a great protein source for keto eaters. They’re rich in flavor and protein, and when prepared without sugary glazes, bread fillers, or carb-heavy sides, they usually fall well within keto guidelines.
But keto isn’t just about what you eat; it’s also about how you eat it. A few slices of smoked meat on their own might be perfect, but slap them between two slices of rye bread with sweet mustard, and you’re suddenly breaking your carb bank. That’s why understanding how to enjoy smoked meat the keto way matters just as much as the meat itself.
Smoked Meat Nutrition Breakdown (Average Values)
When evaluating whether smoked meat fits into a keto lifestyle, it helps to look at the numbers. On average, a 100g serving of Montreal-style smoked meat delivers:
- Calories: 250–300
- Protein: 15–18g
- Fat: 20–22g (depending on the cut: lean, medium, or fatty)
- Carbohydrates: 0–2g (as long as it’s unsauced and unglazed)
The key takeaway? Plain, spice-rubbed smoked meat without sugary sauces or carb-heavy sides is generally keto-friendly. Most of the carbs come from extras, like barbecue-style glazes, mustard with added sugar, or the classic rye bread it’s usually served on. If you stick to just the meat, you’re well within keto territory.
What to Avoid on Keto
Even if the smoked meat itself fits your keto goals, it’s easy to get knocked out of ketosis by what comes with it. The most common carb culprits? Bread, sugary mustard, rich sauces, and classic sides like fries or poutine.
That Montreal smoked meat sandwich on rye? Delicious, but the bread alone can pack over 25g of carbs. The same goes for sweet-style mustards or glazes that sneak in added sugars.
Here’s how to stay keto without sacrificing flavor:
- Swap the bread for a lettuce wrap or simply eat the meat as-is.
- Choose grainy or Dijon mustard with no added sugar.
- Skip the fries or poutine and pair your smoked meat with keto-friendly sides like pickles, sauerkraut, or undressed coleslaw.
Small changes make a big difference, and let you enjoy that bold, smoky flavor guilt-free.
How to Order Smoked Meat the Keto Way
Start by asking for the meat only. Most delis are happy to accommodate, especially when you explain you’re watching your carb intake.
Go for lean or medium cuts if you prefer a more balanced fat profile, or opt for the fatty cut if you’re embracing the high-fat part of keto. Just make sure to skip sauces or glazes unless you’re sure they’re sugar-free, as many contain hidden carbs.
To round out your meal, pair it with low-carb sides like a basic green salad, plain slaw (no sweet dressing), or dill pickles. It’s a great way to stay satisfied without breaking your goals.
At spots like Dunn’s Famous, you can easily customize your smoked meat order to fit your keto lifestyle, whether you dine in or take it to go.
Conclusion
Montreal-style smoked meat can absolutely fit into your keto lifestyle, as long as you keep it simple. Stick with the basics: just the meat, choose your cut wisely, and avoid sugary sauces or carb-heavy sides. With its high fat and protein content and virtually no carbs when served plain, smoked meat is a satisfying, keto-friendly indulgence.
Ready to enjoy bold flavor without breaking your goals? Visit Dunn’s Famous in Montreal and try smoked meat the keto-smart way, flavor-packed, protein-rich, and totally satisfying.
