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Keto Mongolian Beef 🥩

Cast Iron Keto
by
Updated:
5 Comments
4.75 from 4 votes

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Say hello to our Keto Mongolian Beef - an incredibly easy-to-make dinner that your whole family will absolutely adore. It's so good, you might even find yourself looking forward to leftovers! With this delightful beef recipe in your arsenal, you'll find yourself questioning the need for Asian takeout. After all, who needs delivery when you can whip up such deliciousness at home using simple ingredients?

Keto Mongolian Beef with digestive enzymes in the background

This Keto Mongolian Beef recipe is sponsored by Pure Essence. Thank you for supporting the brands that make CIK recipes possible.

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Preparation and cooking overview

Crafting this Keto Mongolian Beef starts with marinating the steak and creating a flavorful Asian sauce. The marinated steak is then coated in whey protein isolate, pan-fried to a crispy finish, and simmered in the sauce with green onions. In just around 40 minutes, you'll have a delectable beef dish, garnished with sesame seeds and pepper flakes, ready to serve and savor.

Chef's note

Remember, marinating the steak is key - it really helps to infuse those flavors! Also, don't be afraid to get creative with your keto sides. This Mongolian Beef pairs beautifully with riced cauliflower, broccoli rice, or even Keto Fried Rice. Making keto alternatives like this recipe not only keeps your meals interesting but also makes sticking to your diet that much easier. Enjoy the journey of exploring keto-friendly twists on classic dishes!

Keto Mongolian Beef in a black ceramic boel with cauliflower rice
  • Prep Time: 45 minutes
  • Cooking Time: 10 minutes
  • Total Time: 50 Minutes
  • Difficulty Level: Easy
  • Recipe Makes 4 Servings

For more inspiration check out our Beef recipe.

🥩 Ingredients for this keto Mongolian beef recipe

  • 1 lb flank steak cut into ¼" strips
  • 1 tablespoon tamari
  • 1 teaspoon toasted sesame oil
  • ¼ cup whey protein isolate
  • ½ cup neutral oil (avocado, algae, or refined coconut oil)

Sauce

  • 1 tablespoon ground ginger
  • 4 cloves garlic, minced
  • ¼ cup tamari or soy sauce (if not gluten-free) / or coconut aminos for soy-free
  • 3 tablespoons brown erythritol
  • 4 green onions, cut into 1" pieces
  • 2 teaspoon sesame seeds
  • pepper flakes

Ingredient substitutions

If you can't find basic ingredients, here are some close substitute options:

  • Flank steak can be substituted with sirloin, skirt steak, or ribeye.
  • Tamari can be replaced with soy sauce, coconut aminos, or liquid aminos.
  • Toasted sesame oil can be substituted with regular sesame or any neutral oil like grapeseed, avocado, or canola oil.
  • Whey protein isolate can be replaced with arrowroot starch or tapioca starch.
  • Neutral oil can be substituted with high-heat oil like canola, vegetable, or grapeseed.
  • Brown sugar substitutes can be replaced with coconut sugar or keto-friendly sweetener.

Cooking tools required

To make this Keto Mongolian Beef recipe, you'll need the following tools:

  • Glass container with lid
  • Small jar or bowl for sauce
  • Large 10.5" cast-iron skillet
  • Small plate
  • Large slotted spoon
  • Paper towels

Tools substitute options

  • Glass container with lid: Any airtight container with a lid can be used.
  • Small-sized bowl: Any mixing bowl or container can make the sauce.
  • Large 10.5" cast-iron skillet: Any large skillet can be used, preferably oven-safe.
  • Small plate: A shallow dish or bowl can be used instead.
  • Large slotted spoon: A regular spoon or a spider strainer can be used as a substitute.
  • Paper towels: A clean kitchen towel or a wire rack can be used to drain excess oil from the beef strips.

How to make Keto Mongolian Beef: step-by-step guide

Cooking methods

  • Frying

Preparation steps

  1. Combine the sliced flank steak, tamari, and toasted sesame oil in a glass container with a lid. Toss to coat and refrigerate for 30 minutes.
  2. Whisk together the ground ginger, minced garlic, tamari, and brown erythritol in a medium bowl to make the heavenly tasted Asian sauce.
  3. Place the whey protein isolate on a small plate. Working in batches to not overcrowd the pan, dredge slices of meat through the protein powder until well coated.

Cooking instructions

  1. Heat the neutral oil in a large 10.5" cast-iron skillet over medium-high heat (about 350°F). Add the coated steak strips to the hot oil and cook for 2-3 minutes, until crispy. Use a large slotted spoon to remove the strips from the oil, and let it drain on paper towels to remove excess oil.
  2. Drain all but 2 tablespoons of oil from the skillet. Pour the Asian sauce mixture and bring it to a simmer for a thicker sauce. Once it is simmering, add in the cooked beef strips and the green onions. Continue to cook for about 2 minutes, until the onions have softened.
  3. Finally, sprinkle sesame seeds and pepper flakes over the tender Beef and serve with riced cauliflower, broccoli rice, or Keto Fried Rice.

Chef's pro tip

Here's a key pointer - always check your oil's temperature before adding the beef strips. If the oil isn't sufficiently hot, you might end up with less-than-crispy edges and even a soggy texture. To make sure your oil is at the perfect temperature, try this trick: drop a small piece of steak into the oil. If it immediately starts to bubble and sizzle, your oil is ready for the main event!

How to make it healthier

  • Use coconut aminos instead of tamari or soy sauce: Coconut aminos are a soy-free and gluten-free alternative to tamari or soy sauce. They are made from coconut sap and are lower in sodium than soy sauce. They also contain beneficial nutrients like vitamins B and C and amino acids.
  • Use a healthier oil: Instead of using neutral oil like canola or vegetable oil, opt for healthier oils like avocado oil, coconut oil, or extra-virgin olive oil. These oils are higher in healthy monounsaturated and polyunsaturated fats and lower in unhealthy saturated and trans fats.
  • Serve with low-carb veggies: Instead of serving white rice that is not keto, serve it with low-carb vegetables like keto cauliflower rice, broccoli rice, or zucchini noodles. These veggies are low in carbs and high in fiber and nutrients.

Time-saving tips

Here are some time-saving expert tips in case you are in a hurry or want to make this weeknight meal for a gathering:

  • Use pre-sliced Beef: To save time on slicing the flank steak. You can ask your butcher to slice it or buy pre-sliced meat from the store.
  • Marinate in advance: To save time on marination, you can marinate it overnight or in the morning before you start your day. This will help the authentic flavors to develop and make crispy Beef.
  • Use a non-stick pan: Instead of a cast-iron skillet, you can use a non-stick pan to reduce the cooking time and prevent the batch of meat from sticking.
  • Make a double batch: To save time on low-carb meal prep, make a double batch of meat and freeze the leftovers for later.

Storage and reheating instructions

Storing and reheating leftovers

  • Always store the leftovers in an airtight container in the refrigerator within 2-3 hours of cooking.
  • Reheat the leftovers within 3-4 days to ensure food safety and quality.
  • Only reheat the amount you plan to eat to avoid overcooking or drying out the leftovers.
  • Stir the leftovers occasionally during reheating to ensure even heating.

Reheating best practices

  • Microwave: Place in a microwave-safe dish and cover them with a damp paper towel. Microwave on high for 1-2 minutes or until heated through.
  • Stovetop: Place in a non-stick pan or hot skillet and add a splash of water or broth. Cover the pan with a lid and heat over medium heat for 5-7 minutes or until heated.
  • Oven: Preheat the oven to 350°F. Place the leftovers in an oven-safe dish and cover them with foil. Bake for 10-15 minutes or until heated through.

Recipe wrap-up and conclusion

To sum it all up, the Keto Mongolian Beef is a super yummy and healthy recipe that's perfect for all your keto peeps out there. It's a breeze to make, and you can totally make it your own by adding your fave flavors. Get ready to chow down on this Asian delight that's jam-packed with protein and low on carbs. So, whether you're a keto pro or just starting out, this dish is gonna be your new food crush!

What is the nutrition for this recipe?

As always, you can find the full nutritional breakdown, including the carb count (total carbs and net carbs) for keto at the bottom of the recipe card as well as the servings at the top of the recipe card. You should always double-check your specific ingredients, as different brands' ingredients may have different values.

For this recipe, the macros come out just about perfect for the keto diet. The fat is 70% of calories, carbs are 3%, and the protein is 27%.

To optimize your keto diet, you should definitely check out the keto-specific digestive enzymes pictured below called Real-Zymes from our partner Pure Essence. The one customized for Keto actually contains enzymes sufficient to break down at least 54 grams of protein (for those who get up to 30% of their calories from protein), 60 grams of fats (up to 75% of calories), and 25 grams of carbs (14% of calories).

Pure essence labs real-zyme keto supplament

Frequently asked questions

It is a Chinese-American dish that typically consists of stir-fried marinated flank steak strips with vegetables, including scallions, in a sweet and savory dip.

It is typically made of soy sauce, brown sugar, hoisin sauce, garlic, fresh ginger, and cornstarch. However, we have used tamari, grated ginger, minced garlic, brown erythritol, and green onions.

Traditional recipes are often high in carbs due to the added sugar in the sauce. However, the beef recipe provided above is low in carbs as it uses brown erythritol as a sugar substitute.

The traditional dip contains brown sugar or another sweetener to balance out the saltiness of the soy sauce. However, brown erythritol is a brown sugar substitute in keto-friendly recipes.

The carb count with no rice varies depending on the recipe and serving size. Our recipe has approximately 4 grams of net carbs per serving (excluding rice).

It has a sweet and savory flavor with a slightly sticky texture. The dish is often described as tender and flavorful due to the marinated and stir-fried cuts of Beef.

📖 Recipe

Keto Mongolian Beef in a black ceramic boel with cauliflower rice

Keto Mongolian Beef

This Keto Mongolian Beef is an easy dinner that will be inhaled by the entire family or pack it up and get excited about leftovers for once.
4.75 from 4 votes
Print Rate Pin Recipe
Course: Main Course
Cuisine: Asian
Keyword: asian, easy, keto
Prep Time: 45 minutes
Cook Time: 10 minutes
Total Time: 55 minutes
Servings: 4
Calories: 432kcal

Ingredients

  • 1 lb flank steak cut into ¼” strips
  • 1 tablespoon tamari
  • 1 teaspoon toasted sesame oil
  • ¼ cup whey protein isolate
  • ½ cup neutral oil avocado, algae, or refined coconut oil

Sauce:

  • 1 tablespoon grated ginger
  • 4 garlic cloves minced
  • ¼ cup tamari or soy sauce if not gluten-free / or coconut aminos for soy free
  • 3 tablespoons brown erythritol
  • 4 green onions cut into 1” pieces
  • 2 teaspoon sesame seeds

Instructions

  • In a glass container with a lid combine the flank steak, tamari, and sesame oil. Toss to coat and refrigerate 30 minutes.
  • In a small jar or bowl whisk together the ginger, garlic, tamari, and brown erythritol. Set aside.
  • Heat the oil in a large 10.5” cast-iron skillet over medium-high heat (about 350° F).
  • Place the whey protein isolate on a small plate. Working in batches to not overcrowd the pan, dredge each piece of steak through the protein then drop into the hot oil. Cook for about 2-3 minutes until crispy. Remove the beef from the oil with a large slotted spoon, and allow to drain on paper towels to remove excess oil.
  • Drain all but 2 tablespoons of oil from the skillet. Pour in the sauce mixture and bring to a simmer. Once simmering add in the beef and green onions. Continue to cook for about 2 minutes until the onions have softened.
  • Serve with cauliflower rice, broccoli rice, or Keto Fried Rice.

Nutrition

Nutrition Facts
Keto Mongolian Beef
Amount Per Serving
Calories 432 Calories from Fat 306
% Daily Value*
Fat 34g52%
Saturated Fat 6g38%
Cholesterol 68mg23%
Sodium 1124mg49%
Potassium 472mg13%
Carbohydrates 3g1%
Fiber 1g4%
Sugar 1g1%
Protein 27g54%
Vitamin A 120IU2%
Vitamin C 3mg4%
Calcium 51mg5%
Iron 3mg17%
*

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

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Reader Interactions

Comments

  1. Francis Macnair says

    This actually answered my problem, thank you!

    Reply

    • Cast Iron Keto says

      Hi Francis,

      You're welcome! 😊

      Reply

  2. Paula says

    5 stars
    The sauce is delicious! We’ll make this again.

    Reply

  3. Karen says

    5 stars
    This is a great recipe. I am always looking for Keto recipes that have wonderful flavor. So many times I have tried recipes and they don't taste good. I am thrilled with this recipe. It is easy and tasty. Thank you for sharing!

    Reply

  4. Jr Trapper says

    Hi, I’m HIGHLY ALLERGIC to garlic 🙁 and sadly love garlic but now have to omit it from recipes- what would you add to enhance/maintain the flavor if you were allergic?

    Also it’s very hard for me to get my husband to eat his veg so I was thinking of adding broccoli or snap peas or both to the recipe, maybe 1/2 C snap peas halved & 1 C brocolli florettes and than tripling the sauce recipe if that works? LMK your thoughts, thanks! 🙂

    Reply
4.75 from 4 votes (2 ratings without comment)

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