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Keto Steak Roll-Ups 🥩

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Get ready for our favorite Keto Steak Roll-Ups. This ultimate keto sensation has tender flank steak, caramelized onions, blue cheese, and crispy bacon rolled into irresistible steak pinwheels. And the best part is it curbs your cravings for a satiating meal without derailing your keto goals.

Keto Steak Roll-Ups on plate with spinach
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Preparation and cooking overview

It's a breeze to prepare these delicious keto steak roll-ups. Slice the steak horizontally, place a mixture of caramelized onions, blue cheese, and bacon on top, and roll it into pinwheels. Then, give them a quick sear in a cast-iron skillet and bake to perfection. In 50 minutes, you'll have keto steak rolls ready to savor!

Chef's note

These steak roll-ups provide plenty of room to experiment with different fillings. For instance, add sautéed mushrooms and roasted bell peppers alongside the onions for extra flavor. You can add chopped parsley or basil to the filling for added freshness.

  • Prep Time: 10 minutes
  • Cooking Time: 40 minutes
  • Total Time: 50 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 4 Servings

🥩 Ingredients for this keto steak roll-ups recipe

Let's make these beef roll-ups with bacon and onion with the following simple ingredients:

  • 1 pound flank steak
  • 1 cup crumbled blue cheese
  • 8 slices bacon, cooked and crumbled
  • 2 tablespoons unsalted butter
  • ½ large onion, thinly sliced
  • ¼ teaspoon sea salt
  • ¼ teaspoon freshly cracked black pepper
  • 2 tablespoons avocado oil

Ingredient substitutions

Don't have the exact ingredients listed above? Don't worry; you can make these keto-friendly swaps:

  • Butter: Swap unsalted butter with equal ghee or coconut oil.
  • Onion: Instead of an onion, use 2-3 shallots or 1-2 leeks, thinly sliced, to add a unique twist to your pinwheels.
  • Blue cheese: If you're not a fan of blue cheese, substitute it with an equal amount of crumbled feta or grated Parmesan.
  • Avocado oil: If you run out of avocado oil, use extra-virgin olive or coconut oil.

Additional ingredients

If you want to add a few other items and take it up a notch, here are some optional ingredients:

  • Baby spinach: Add a handful of fresh baby spinach leaves to the filling for vibrant color and added texture.
  • Sun-dried tomatoes: Toss in some chopped sun-dried tomatoes for a flavor burst.
  • Fresh herbs: Use fresh herbs like parsley, thyme, or rosemary for an aromatic note and an extra layer of freshness.
  • Sliced mushrooms: Sauté sliced mushrooms with the onions for a meaty texture.
  • Dijon mustard: Spread a thin layer of Dijon mustard on the steak before rolling to add a slightly spicy note.

Cooking tools required

To make the Keto Flank Steak Roll Ups recipe, you will need the following kitchen tools:

  • Cutting board
  • Sharp knife
  • Meat mallet
  • 10" or larger cast-iron skillet
  • Skewers (for securing the pinwheels)

Tool substitutes list

  • Meat mallet: If you don't have a meat mallet, use the bottom of a heavy skillet or a rolling pin to pound the steak and achieve the desired thickness.
  • Cast-iron skillet: Use a regular non-stick skillet or oven-safe frying pan instead of a cast-iron skillet.
  • Skewers: If you don't have skewers, use toothpicks or kitchen twine to secure the pinwheels. Make sure to remove or cut them before serving.

How to make Keto Steak Roll-Ups: step-by-step guide

Cooking methods

  • Pan-searing
  • Baking

Preparation steps

  1. Prepare other ingredients: Cook the bacon slices until crispy. Then crumble the bacon along with the blue cheese you have. Also, thinly slice the onion.
  2. Prep the steak: Lay the flank steak on a clean cutting board. With a sharp knife, make a horizontal cut through the steak, being careful not to slice through to the other side. Next, unfold the sliced steak, forming a flat surface, and use a meat mallet or tenderizer to pound the steak to a ¼" thickness.

Cooking instructions

  1. Preheat your oven to 375° F (190° C).
  2. Heat the butter in a 10" or larger cast-iron skillet over medium heat.
  3. Add the onions to the pan and cook for 5-10 minutes until soft and golden.
  4. Spoon the onion mixture over the flattened steak and top with blue cheese and bacon.
  5. Roll the pounded steak tightly and secure it with skewers. Cut between the skewers to make pinwheels.
  6. Heat 2 tablespoons of oil in the skillet, sear the pinwheels for 2 minutes per side.
  7. Transfer the skillet to the oven and bake in the preheated oven for 20 minutes.
  8. Let the pinwheels rest for 5 minutes and serve!
cutting the flank steak
cutting the flank steak
cutting the flank steak
flank steak topped with caramelized onions
flank steak topped with caramelized onions and blue cheese
flank steak flattened out with blue cheese, onions, and bacon,
flank steak stuffed with blue cheese, bacon, and caramelized onions rolled up and skewered
flank steak stuffed with blue cheese, bacon, and caramelized onions rolled up and skewered then sliced into rolls
Keto Steak Roll-Ups on plate with spinach

Chef's pro tip

A frequent mistake when making these pinwheels is overcooking the steak. To prevent this, monitor the cooking time and temperature carefully. Set a timer for 20 minutes and check the temperature as soon as it rings. Also, take the roll-ups out of the oven when the internal temperature hits 135°F (60°C).

What to serve with keto flank steak roll-ups?

  • Keto Creamed Spinach: A creamy and indulgent spinach pairs well with the richness of our flavorful roll-ups.
  • Charred Cabbage Salad: The refreshing crunch of the charred cabbage adds texture and contrast to the tender and savory roll-ups.
  • Green salad: Add tangy and flavorful Hot Bacon Dressing for a zesty kick to the meal.
  • Easy Garlic Butter Green Beans: These garlic-infused green beans provide a satisfying crisp. The garlic and butter flavors complement the flavors of the roll-ups and add a touch of savory goodness.
  • Keto Charred Broccoli: Enjoy the nutty and smoky essence of charred broccoli along with the spicy roll-ups.

How to make it healthier?

  • Use leaner cut of steak: Opt for a thin steak, such as sirloin or tenderloin, which are lower in fat than flank steak.
  • Reduce sodium: You can reduce the sodium content in your dish by using low-sodium butter, cheese, and bacon. Also, season the roll-ups with herbs, spices, and garlic to enhance flavor without relying heavily on salt.
  • Add more vegetables: Incorporate additional vegetables, such as spinach or roasted peppers, into the filling to enhance the nutritional value and flavors.

Time-saving tips

  • Opt for thinly sliced steak: Instead of flattening the steak yourself, purchase pre-cut flank steak or ask your butcher to slice it thinly.
  • Use pre-cooked bacon: To cut cooking time, use pre-cooked bacon. You can find pre-cooked bacon in many grocery stores.
  • Multitask: While the onions are sautéing, use that time to crumble the blue cheese and cooked bacon.

What can I prepare ahead of time?

  • Flattened steak: Cut the steak beforehand and use a meat mallet or tenderizer to flatten it to a ¼" thickness. Place the flattened steak in an airtight container and keep it in the refrigerator until you're ready to cook.
  • Bacon bits: Cook and crumble bacon in advance and store them separately in airtight containers or zip-top bags in the refrigerator.
  • Skewers or toothpicks: If you are using skewers or toothpicks to secure the roll-ups, prepare them in advance. Soak wooden skewers in water for about 30 minutes to prevent them from burning during cooking.
Keto Steak Roll-Ups on plate with spinach

Storage and reheating instructions

Storage tips

  • Refrigerator: Place the leftover roll-ups in an airtight container and store them in the fridge for 3-4 days.

Reheating best practices

  • Microwave: Place the pinwheels in a microwave-safe dish and heat on medium power for about 1-2 minutes or until warm.
  • Oven: Place the leftover roll-ups on a baking sheet. Then heat them in a preheated oven at 325°F (160°C) for 10-15 minutes or until heated thoroughly.

Recipe wrap-up conclusion

The Keto Steak Roll-ups recipe is an incredibly versatile dish that brings together a delightful blend of flavors. Ideal for dinner, lunch, or even a Sunday brunch, it easily adds a 'wow' factor to any meal or special event. Plus, this dish aligns perfectly with your keto routine.

Looking for more keto steak recipes? Here are some tasty options!

Frequently asked questions

Absolutely! Feel free to experiment with feta, goat, or shredded cheddar.

While flank steak works best for this recipe, you can try other cuts, such as skirt steak or thinly sliced sirloin.

Yes! You can make the roll-ups ahead of time; store the raw roll-ups in a lidded container in the refrigerator for up to 2 days. When ready to cook, simply preheat the oven, sear the roll-ups on the stovetop, then transfer them to the oven.

If you prefer heat, add a pinch of cayenne or red pepper flakes to the onion mixture or sprinkle chili powder over the steak before rolling.

📖 Recipe

Keto Steak Roll-Ups on plate with spinach

Keto Steak Roll-Ups

These Keto Steak Roll-Ups are packed with blue cheese, caramelized onions, and bacon!
4.50 from 4 votes
Print Rate Pin Recipe
Course: Main Course
Cuisine: American
Keyword: keto, keto steak dinner, low carb, steak roll ups, steak rolls, strip steak recipe
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes
Servings: 4
Calories: 468kcal

Ingredients

  • 1 pound flank steak
  • 1 cup crumbled blue cheese
  • 8 slices bacon cooked and crumbled
  • 2 tablespoons unsalted butter
  • ½ large onion thinly sliced
  • ¼ teaspoon sea salt
  • ¼ teaspoon freshly cracked black pepper
  • 2 tablespoons avocado oil
US Customary - Metric

Instructions

  • Preheat your oven to 375° F (190° C).
  • Heat the butter in a 10" or larger cast-iron skillet over medium heat.
  • Add the onions to the pan and cook for 5-10 minutes until soft and golden.
  • Spoon the onion mixture over the flattened steak and top with blue cheese and bacon.
  • Roll the pounded steak tightly and secure it with skewers. Cut between the skewers to make pinwheels.
  • Heat 2 tablespoons of oil in the skillet, sear the pinwheels for 2 minutes per side.
  • Transfer the skillet to the oven and bake in the preheated oven for 20 minutes.
  • Let the pinwheels rest for 5 minutes and serve!

Nutrition

Nutrition Facts
Keto Steak Roll-Ups
Amount Per Serving
Calories 468 Calories from Fat 306
% Daily Value*
Fat 34g52%
Saturated Fat 15g94%
Cholesterol 124mg41%
Sodium 952mg41%
Potassium 574mg16%
Carbohydrates 2g1%
Fiber 1g4%
Sugar 1g1%
Protein 37g74%
Vitamin A 432IU9%
Vitamin C 1mg1%
Calcium 205mg21%
Iron 2mg11%
*

Nutritional values are estimates only and do not include carbs from sugar alcohols.

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