Keto Ground Beef and Broccoli Stir Fry – Fast, Flavorful, and Low-Carb
This Keto Ground Beef and Broccoli Stir Fry is the kind of weeknight dinner that solves a lot of problems at once. It cooks in one pan, uses simple ingredients, and tastes like takeout without the hidden sugar. You’ll get tender broccoli, savory beef, and a glossy, garlicky sauce that clings to every bite.
It’s quick, budget-friendly, and easy to customize with what you have. If you want a low-carb meal that doesn’t feel like a compromise, this one delivers.
Overeating is a pattern. This helps you fix that problem. A quick reset for cravings, snacking, and “I’ll start tomorrow” moments.
Built for busy home cooks who want real-life structure. Simple steps that fit meal prep, family dinners, and late-night snack attacks.
What Makes This Recipe So Good
- Fast and fuss-free: From cutting board to table in under 25 minutes.
- One pan, minimal cleanup: Everything cooks in a skillet or wok.
- Balanced flavor: Savory, slightly sweet, and a little spicy, all without added sugar.
- Keto-friendly: Low in net carbs, high in protein and satisfying fat.
- Flexible: Works with frozen broccoli, different ground meats, or extra veggies.
- Meal-prep friendly: Reheats well and keeps its texture.
What You’ll Need
- 1 pound (450 g) ground beef – 80/20 or 85/15 works best for flavor and moisture.
- 4 cups broccoli florets – Fresh or frozen; cut into bite-sized pieces.
- 2 tablespoons avocado oil – Or olive oil; avocado oil handles high heat well.
- 3 cloves garlic, minced
- 1 tablespoon fresh ginger, grated – Optional but recommended for brightness.
- 1/3 cup beef broth – Low sodium if possible.
- 3 tablespoons coconut aminos – Or tamari/soy sauce if not strictly paleo; watch carbs if using soy.
- 1 tablespoon rice vinegar – Or apple cider vinegar.
- 1–2 teaspoons toasted sesame oil – For finish and aroma.
- 1 teaspoon chili garlic sauce or sriracha – Optional heat; choose a low-sugar brand.
- 1/2 teaspoon onion powder
- 1/4 teaspoon ground black pepper
- 1/2 teaspoon sea salt – Adjust to taste based on your aminos/soy.
- 1/2 teaspoon xanthan gum – Optional, for thickening the sauce.
- 2 green onions, sliced – For garnish.
- Sesame seeds – Optional garnish.
- Cauliflower rice – Optional, for serving.
How to Make It
- Prep the broccoli: If using fresh, cut into small florets so they cook quickly. If using frozen, thaw slightly and pat dry to avoid a watery stir fry.
- Brown the beef: Heat a large skillet over medium-high.
Add 1 tablespoon oil and the ground beef. Break it up with a spatula and cook until browned with crispy edges. Season with salt, pepper, and onion powder.
Transfer to a plate, leaving some fat in the pan.
- Sauté aromatics: Add the remaining oil if needed. Stir in garlic and ginger. Cook 30–45 seconds until fragrant, stirring so they don’t burn.
- Cook the broccoli: Add broccoli to the skillet.
Stir-fry 3–5 minutes until bright green and just tender. If it needs help softening, splash in a few tablespoons of broth and cover for 1–2 minutes.
- Make the sauce: In a small bowl, whisk broth, coconut aminos, rice vinegar, sesame oil, and chili garlic sauce. Taste and adjust salt.
- Combine and thicken: Return the beef to the pan.
Pour in the sauce and toss well. If you want it thicker, sprinkle xanthan gum lightly over the surface while stirring constantly. Simmer 1–2 minutes until glossy.
- Finish and serve: Top with green onions and sesame seeds.
Serve as is or over warm cauliflower rice.
Keeping It Fresh
- Fridge: Store in an airtight container for up to 4 days. Let it cool first to avoid condensation.
- Freezer: Freeze in single portions for up to 2 months. The broccoli will soften a bit after thawing, but the flavor stays great.
- Reheat: Warm gently on the stovetop over medium heat with a splash of water or broth.
Microwave in 45-second bursts, stirring between, to avoid overcooking the broccoli.
- Meal prep tip: Pack with cauliflower rice in separate compartments so the rice doesn’t get soggy.
Benefits of This Recipe
- Keto-smart: Low net carbs make it easy to stay within your daily goals.
- Protein-forward: Ground beef provides steady energy and satiety.
- Fiber and micronutrients: Broccoli adds fiber, vitamin C, vitamin K, and antioxidants.
- Budget-friendly: Ground beef and broccoli stretch far without stretching your wallet.
- Simple pantry staples: Uses common ingredients you likely have on hand.
What Not to Do
- Don’t overcrowd the pan: Too much at once steams the ingredients and dulls the flavor. Use a wide skillet.
- Don’t skip drying frozen broccoli: Excess moisture thins the sauce and makes the stir fry watery.
- Don’t overcook the garlic: Burnt garlic turns bitter fast. Keep it moving and add broccoli quickly.
- Don’t add all the salt early: Coconut aminos and tamari are salty.
Season lightly first, then adjust.
- Don’t dump in xanthan gum: Sprinkle while stirring or you’ll get clumps.
Variations You Can Try
- Spicy sesame: Add extra chili garlic sauce and a pinch of red pepper flakes. Finish with more toasted sesame oil.
- Mushroom boost: Sauté sliced mushrooms with the broccoli for extra umami without extra carbs.
- Ginger-lime: Swap rice vinegar for fresh lime juice and add extra ginger. Bright and zesty.
- Different proteins: Ground turkey, chicken, bison, or pork all work.
Add a teaspoon of fish sauce for depth if using lean meats.
- Egg ribbon: Push the stir fry to one side and scramble two eggs on the other, then mix in for added protein.
- Peanut-free “peanut” style: Stir in 1–2 tablespoons unsweetened almond butter for a creamy twist.
- Extra veg, still low-carb: Add bell peppers, zucchini, or shredded cabbage in small amounts to keep carbs in check.
FAQ
Is broccoli keto-friendly?
Yes. Broccoli is low in net carbs and high in fiber, making it a great choice for keto meals. It also adds texture and nutrients without spiking carbs.
Can I use frozen broccoli?
Absolutely.
Thaw slightly and pat dry before cooking. You may need to stir-fry a minute longer to evaporate extra moisture.
What can I use instead of coconut aminos?
Tamari or soy sauce works well. If you use soy, start with less salt, taste, and adjust.
For a slightly sweet note without sugar, add a few drops of liquid stevia or allulose.
How do I thicken the sauce without xanthan gum?
Simmer a few extra minutes to reduce the sauce, or whisk in 1–2 teaspoons of almond flour. It won’t get quite as glossy, but it will still cling nicely.
Can I make this dairy-free and gluten-free?
It already is dairy-free. Use coconut aminos or certified gluten-free tamari to keep it gluten-free.
What should I serve it with?
Cauliflower rice is the classic pairing.
You can also use zucchini noodles or serve it on its own for a lighter meal.
How do I keep the beef from turning gray?
Use a hot pan, don’t crowd the meat, and let it sear undisturbed for a minute before stirring. Browning builds flavor and keeps the texture appealing.
How many carbs are in a serving?
Exact carbs depend on your ingredients, but a typical serving lands around 6–9 net carbs without cauliflower rice. Check your labels and adjust the sauce to your macros.
Wrapping Up
Keto Ground Beef and Broccoli Stir Fry is the kind of recipe you’ll keep on repeat.
It’s quick, satisfying, and big on flavor without complicated steps. With a few staple ingredients and a hot pan, dinner is done in minutes. Keep this one in your weeknight rotation, and you’ll always have a reliable, low-carb option that tastes great.
