This Keto Beef and Broccoli Stir-Fry is a low-carb, high-protein dinner option that combines tender flank steak, crispy broccoli, and a savory sauce. Inspired by traditional Asian cuisine, this keto-friendly stir-fry uses coconut aminos and a keto sweetener to maintain a rich, umami flavor without the added carbs. It’s quick, easy, and perfect for meal prep, making it a fantastic choice for those following a ketogenic diet.

Full Recipe:

Ingredients

• 1 lb flank steak, thinly sliced against the grain

• 3 cups broccoli florets (approx. 270g)

• 3 tbsp avocado oil, divided

• 1 tbsp sesame oil

• 3 cloves garlic, minced

• 1 tsp fresh ginger, grated

• ¼ cup soy sauce or coconut aminos

• 2 tbsp beef broth

• 1 tbsp erythritol (or other keto-friendly sweeteners)

• ½ tsp xanthan gum (optional, for thickening)

• Salt and pepper, to taste

• Sesame seeds for garnish (optional)

Directions

1. Prepare the Sauce: In a small bowl, whisk together the soy sauce (or coconut aminos), beef broth, erythritol, and xanthan gum (if using). Set the sauce aside.

2. Cook the Beef: Preheat a large skillet or wok over medium-high heat. Add two tablespoons of avocado oil to the skillet. Once hot, add the thinly sliced beef, seasoning with salt and pepper. Cook for 2-3 minutes on each side until browned and just cooked through. Remove the beef from the skillet and set aside.

3. Cook the Broccoli: In the same skillet, add the remaining tablespoon of avocado oil. Add the broccoli florets and stir-fry for 3-4 minutes until tender yet crisp.

4. Add Garlic and Ginger: Push the broccoli to the sides of the skillet and add the sesame oil to the center. Add the minced garlic and grated ginger, stirring constantly for about 30 seconds until fragrant.

5. Combine Everything: Return the cooked beef to the skillet with the broccoli. Pour the sauce over the mixture and stir to combine. Let the stir-fry simmer for 2-3 minutes until the sauce has thickened slightly.

6. Serve: Remove from heat and garnish with sesame seeds, if desired.

Nutrients

• Calories: 320 kcal

• Carbohydrates: 7g

• Protein: 25g

• Fat: 20g

• Fiber: 3g

• Net Carbs: 4g

The Benefits of a Keto-Friendly Stir-Fry

One of the main advantages of stir-frying is that it’s a quick cooking method that retains the nutrients and texture of the ingredients. By using healthy oils like avocado oil and sesame oil, the dish maintains a rich flavor while keeping the meal keto-friendly. Stir-frying is also versatile, as it allows for a variety of protein and vegetable combinations. In this recipe, flank steak serves as the primary protein, offering a lean cut of beef that’s high in protein while remaining low in fat. This makes it a great option for those looking to maintain muscle mass and stay within their ketogenic macros.

The inclusion of broccoli adds a healthy dose of fiber, vitamins, and minerals, making the dish both nutritious and filling. The savory sauce, made with coconut aminos or soy sauce, beef broth, and a keto sweetener like erythritol, enhances the natural flavors of the ingredients without relying on added sugars or high-carb sauces. This recipe proves that a flavorful stir-fry can be enjoyed on a low-carb diet without sacrificing taste.

Why Coconut Aminos and Erythritol?

When following a ketogenic diet, it’s important to choose ingredients that maintain flavor while minimizing carbohydrates. Traditional soy sauce is high in sodium and contains some carbs, so coconut aminos is a great substitute. Made from coconut sap, coconut aminos has a slightly sweeter and milder flavor than soy sauce, making it an excellent option for keto recipes. It’s naturally gluten-free and lower in sodium than soy sauce, making it a healthier alternative without compromising the taste of the stir-fry.

For sweetness, erythritol is used in place of traditional sugar. This keto-friendly sweetener has little to no effect on blood sugar levels, making it ideal for those following a low-carb or ketogenic lifestyle. Erythritol doesn’t spike insulin levels, unlike sugar or other high-carb sweeteners, making it a perfect choice for recipes that require a touch of sweetness, like this stir-fry sauce.

Cooking the Flank Steak: Tender and Flavorful

Flank steak is a great choice for stir-fries because it cooks quickly and absorbs marinades and seasonings well. By slicing the flank steak thinly against the grain, you ensure that the meat is tender and easy to chew. This cut of beef is also relatively lean compared to other steak cuts, which fits perfectly into a ketogenic diet, where protein is emphasized and fat intake is kept in balance.

When cooking the beef, it’s important to heat the skillet or wok properly before adding the meat. This ensures that the steak sears and browns nicely, locking in juices and flavor. Cooking the beef for just 2-3 minutes on each side ensures that it stays tender while avoiding overcooking. Once the beef is cooked, it’s removed from the skillet and set aside while the vegetables are prepared.

Cooking the Broccoli: Crisp and Tender

Broccoli is a staple in many low-carb and keto diets because it’s low in carbs while providing essential nutrients, such as fiber, vitamins C and K, and folate. For this stir-fry, broccoli florets are stir-fried until they’re tender but still crisp, which helps maintain their texture and nutritional value. By stir-frying the broccoli, you allow it to absorb the savory flavors of the cooking oil and garlic, creating a flavorful and vibrant vegetable component to the dish.

It’s important not to overcook the broccoli, as you want it to retain its crunch and bright green color. Stir-frying the broccoli for 3-4 minutes is just enough to cook it through while keeping its crisp texture intact.

Adding Garlic and Ginger: Aromatic and Flavorful

Garlic and ginger are essential ingredients in many Asian-inspired dishes because of their aromatic and bold flavors. In this recipe, they’re added to the skillet after the broccoli is cooked, allowing them to release their fragrances and infuse the stir-fry with a savory depth of flavor. Sautéing the garlic and ginger in sesame oil brings out their natural oils, enhancing the dish’s overall taste. The sesame oil adds an additional layer of richness, perfectly complementing the beef and broccoli.

The Savory Stir-Fry Sauce

The sauce is the heart of this stir-fry, and it brings all the ingredients together in a rich and flavorful coating. By whisking together soy sauce (or coconut aminos), beef broth, erythritol, and xanthan gum, you create a slightly sweet and savory sauce that enhances the dish without adding unnecessary carbs. Xanthan gum, an optional thickening agent, helps the sauce adhere to the meat and vegetables, giving it a velvety texture. If you prefer a thinner sauce, you can omit the xanthan gum, and the sauce will naturally thicken as it simmers.

Once the beef and broccoli are combined with the sauce, the stir-fry is simmered for 2-3 minutes to allow the flavors to meld together. The result is a satisfying and flavorful dish that is both light and filling.

Nutritional Benefits of Keto Beef and Broccoli Stir-Fry

Keto Beef and Broccoli Stir-Fry is packed with protein and fiber, making it an excellent choice for a balanced, low-carb meal. With approximately 25 grams of protein per serving, the dish helps promote muscle growth and repair. Protein is an essential macronutrient for those on a ketogenic diet, as it supports metabolism while keeping you full and satisfied throughout the day.

The dish is also rich in healthy fats, with 20 grams of fat per serving. These fats primarily come from avocado oil and sesame oil, which provide monounsaturated and polyunsaturated fats that support heart health and brain function. The use of these healthy oils ensures that the stir-fry is satisfying and provides long-lasting energy.

Broccoli provides essential vitamins and fiber, contributing to digestive health and providing a source of antioxidants that support the immune system. With only 7 grams of carbohydrates (4 grams of net carbs), this dish is perfect for those following a strict ketogenic diet, which typically limits daily carbohydrate intake to under 20-30 grams.

Serving Suggestions and Customizations

Keto Beef and Broccoli Stir-Fry is delicious as is, but it can be paired with a variety of keto-friendly sides to round out the meal. For a complete dinner, consider serving the stir-fry over cauliflower rice or zucchini noodles for a low-carb alternative to traditional rice or noodles. These options help maintain the dish’s keto-friendly profile while providing additional texture and substance.

If you prefer more vegetables in the stir-fry, you can add ingredients like bell peppers, mushrooms, or snap peas. These vegetables complement the flavors of the beef and broccoli and increase the nutritional content of the dish without adding many carbs.

For a bit of extra flavor and crunch, garnish the stir-fry with sesame seeds, chopped scallions, or a sprinkle of chili flakes. These toppings enhance both the texture and taste, adding a fresh, vibrant note to the dish.

Conclusion

Keto Beef and Broccoli Stir-Fry is a simple yet flavorful low-carb meal that is perfect for anyone following a ketogenic diet. With its tender flank steak, crisp broccoli, and savory sauce, this stir-fry delivers all the flavors of traditional Asian cuisine without the carbs. It’s a quick and easy dish that can be prepared in under 30 minutes, making it ideal for busy weeknights or meal prep. The combination of healthy fats, protein, and fiber ensures that this stir-fry is both satisfying and nutritious, making it a must-try for anyone on a keto or low-carb diet. Whether you’re cooking for yourself or your family, this dish is sure to become a favorite in your recipe rotation.