Keto Beef and Broccoli – an Asian classic, low carb style
This Keto Beef and Broccoli stir fry recipe takes just about 20 minutes to make. It’s only about 2 net carbs per serving.
This is one of my keto favorites, and was one of my favorites before I started keto. Creating keto versions of your favorite non-keto dishes is one of the best things about this way of eating. What makes this dish work so well is the flavor profile – it mimics its full-carb version almost exactly.
Choosing Ingredients – the Beef
If you can afford to splurge a little, try making this with New York Strip or Ribeye steaks. The extra cost will be worth in the full flavor and tenderness of the final product. A more budget conscious but still delicious choice would be top round, flank steak, or even skirt steak.
You can use almost any kind of beef you prefer, but I prefer a cut with a higher fat ratio. The extra fat content lends extra flavor, and helps in meeting fat macros. This recipe even works well with ground beef.
Broccoli – a Keto Wonder Food
Broccoli is my go-to for a keto-friendly vegetable. It’s low carb, high fiber, and versatile. One cup of Broccoli is only about 30 calories and 3-4 net carbs. This dish works with fresh or frozen, but I prefer Fresh because it retains a lot more of its texture even after it’s cooked.
Mushrooms – A Fungus Among Us
Another of my keto favorites is mushrooms. This dish will work with any kind of mushroom, but I prefer shiitakes, because they have a meaty full flavor. You can slice the up or leave them whole, but it’s important to get a good sear on them when using them in this dish.
Picking a sauce – to Soy or Not to Soy
Depending on which version of keto you’re doing, you may or may not be comfortable using soy sauce. There’s really two schools of thought to this: A little bit occasionally won’t hurt, or avoid at all costs and use substitute.
I think either option is acceptable, but I mostly use liquid aminos, which is soy based. A popular option among ketoers is coconut aminos, which can be found at just about any grocery store nowadays.
Flavor Options
Aside from the soy-flavored sauce, I also use a bullion cube. This is optional, but lends a huge amount of flavor to the dish. This is another ingredient that some versions of keto are not friendly to, but you can always omit it or substitute your favorite beef stock or bone broth.
Additionally, you can spice this dish up or down by adding or omitting chili flakes, chili garlic sauce, siracha, or any other of your favorite spices.
Picking a Side Dish for your Keto Beef and Broccoli
This dish is great with any keto-friendly side dish, like cauliflower rice, or one of my new favorites Konjac Rice. It can also be enjoyed as-is, since the broccoli provides a filling, fiber-rich accompaniment to the savory beef. Asparagus is also a great option.
If you want to go for more of a full Chinese take-out experience, you can pair it with this Cauliflower Fried Rice recipe. I’m working on a keto egg roll to go with it too. For my meal prep, I usually just do plain Cauliflower rice with a little salt.
Imagine how impressive it’ll sound if you can brag on Instagram that you made keto Beef and Broccoli stir fry with Fried Rice for dinner last night!
Keto Beef and Broccoli Stir-Fry
Ingredients
- 1/2 tsp Garlic Powder
- 1/2 tsp Pink Salt
- 1/2 tsp Black Pepper
- 2 tsp Liquid Aminos or Soy Sauce
- 1 tsp Red Pepper Flakes
- 1/8 tsp Xanthan Gum
- 1/2 tsp Onion powder
- 2 tbsp Coconut Oil
- 1 lb Broccoli Florets
- 8 oz Sliced Mushroom
- 2 lb Beef Top Round, Ribeye
- 1 cube Beef Bullion
Instructions
- Slice beef into 2″x3/4″ slices and sprinkle with salt and pepper
- Brown beef in coconut oil on high heat (in batches if necessary), transfer to a bowl, and set aside.
- Reduce heat to medium and add mushrooms to the pan with additional oil if needed. Spread the mushrooms into a single layer and allow them to sear on one side, then flip them over to sear on the other side (this is optional but gives the dish some extra flavor).
- When the Mushrooms are browned add the garlic powder, pink salt, onion powder and red pepper flakes. cook for 1-2 minutes until the spices bloom and brown a little bit – be careful not to burn the spices, it can happen pretty quick.
- Mix the beef bullion cube with boiling water to make about 2 cups of broth and add it to the pan with the mushrooms and spices. Bring to a boil and add the liquid aminos or soy sauce. You may want to taste the broth before adding the full amount of aminos to make sure it doesn’t get too salty – start with a 1/2 teaspoon and work up.
- Once the broth comes to a boil, let it cook for a few minutes until it reduces by about a third, then add the Xanthan Gum, the broccoli, and the beef. Toss everything together and cook for a few minutes more until the sauce thickens and the broccoli is tender.