Milly Gaines
Mongolian beef is a Chinese-American dish consisting of thinly sliced beef, typically flank steak, that is stir-fried with a savoury and slightly sweet sauce made from soy sauce, brown sugar or hoisin sauce, and garlic. While the dish is typically loaded with sugar and cornstarch, making it unsuitable for a keto diet, it can be adapted to be keto-friendly by substituting sugar with a keto-approved sweetener and using xanthan gum or another low-carb thickener in place of cornstarch. This adapted version of the dish is said to be just as tasty as the original, with a fraction of the carbs, and can be served with low-carb side dishes such as cauliflower rice, steamed broccoli, or zucchini noodles.
| Characteristics | Values |
|---|---|
| Carbohydrates | Around 4g per serving |
| Sugar | Sugar is replaced with a keto-friendly sweetener |
| Cornstarch | Replaced with xanthan gum or another low-carb thickener |
| Rice | Replaced with cauliflower rice |
| Noodles | Replaced with zucchini noodles |
| Soy Sauce | Replaced with coconut aminos or gluten-free soy sauce |
| Meat | Flank steak is replaced with flatiron steak |
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What You'll Learn
Keto Mongolian beef is made in a slow cooker
Yes, you can eat Mongolian beef on keto, and it can be made in a slow cooker. The slow cooker is the key to the best Mongolian beef recipe. It makes the meat juicy and tender with minimal effort and cleanup.
To make Keto Mongolian Beef in a slow cooker, first, slice the steak thinly against the grain. This is important! If you have trouble making thin slices, try freezing the beef for about 15 minutes to firm it up, making it easier to slice. You can use flank steak, top sirloin, or skirt steak. Coat the steak with gelatin powder. The gelatin powder acts as a thickener, so you don't need cornstarch for this recipe.
Next, place the beef in the bottom of your slow cooker. In a separate bowl, whisk together the marinade. You can use coconut aminos or soy sauce as your base. Coconut aminos are naturally sweet and give the dish a yummy soy sauce flavor without the gluten or other issues of soy. If you use soy sauce, it will be saltier, so you will need less. Add in your sweeteners, water, garlic, ginger, red pepper flakes, and any other spices you like. You can use a brown sugar replacement like Swerve Brown or a granular sweetener with a teaspoon of molasses for a more authentic flavor. Whisk everything together, then pour the marinade over the beef in the slow cooker.
Place the lid on the slow cooker and cook on low for 4 to 6 hours, or high for 2 to 3 hours. When the beef is finished cooking, spoon some of the broth out of the pot into a bowl and whisk in xanthan gum. Pour the broth back into the pot and stir to coat the beef. Let it thicken for a few minutes, then serve.
You can serve your Keto Mongolian Beef with cauliflower rice, steamed broccoli, green beans, sauteed spinach, zucchini noodles, or a fresh cucumber salad. This dish will last in the fridge for 3-5 days and can be frozen for 3-6 months.
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The dish is gluten-free and suitable for coeliacs
Traditional Mongolian beef is not keto-friendly due to the sugar and cornstarch used in its sauce. However, it can be made keto-compliant by substituting sugar with a keto-approved sweetener and using xanthan gum or another low-carb thickener in place of cornstarch.
When making keto Mongolian beef, it is important to ensure that the dish is gluten-free and suitable for coeliacs. Coeliac disease is an autoimmune disorder that affects the small intestine and is triggered by the consumption of gluten, a protein found in wheat, barley, and rye. To make keto Mongolian beef gluten-free, it is necessary to substitute soy sauce with gluten-free alternatives such as coconut aminos or tamari.
Coconut aminos are a popular choice for those following a keto diet as they are naturally sweet and provide a salty, umami flavour to the dish. However, it is important to note that coconut aminos will make the dish saltier, so the amount of soy sauce used may need to be adjusted. Additionally, some brands of coconut aminos may be cross-contaminated with gluten during manufacturing, so it is crucial to carefully read the ingredient list on packaged products.
Another key aspect of making keto Mongolian beef gluten-free is to avoid using cornstarch, which is commonly used to thicken the sauce in traditional recipes. Instead, gluten-free thickeners like xanthan gum can be utilised to achieve the desired consistency without introducing gluten into the dish.
By substituting soy sauce with gluten-free alternatives and avoiding the use of cornstarch, keto Mongolian beef can be made entirely gluten-free and suitable for individuals with coeliac disease. These simple ingredient swaps allow those following a gluten-free diet or managing coeliac disease to enjoy the delicious and flavourful dish of keto Mongolian beef without compromising their dietary restrictions.
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It is served with low-carb vegetables
When serving Mongolian beef on a keto diet, it is recommended to pair it with low-carb vegetables. Cauliflower rice is a popular substitute for steamed rice or noodles, which are traditionally served with the dish. To make cauliflower rice, simply chop a head of cauliflower into florets and pulse it in a food processor until it resembles rice. Then, cook it in a hot skillet with some avocado oil and salt.
Other low-carb vegetables that can be served with Mongolian beef include steamed broccoli, sauteed spinach, zucchini noodles, and green beans. These vegetables are not only healthy but also help to reduce the overall carb count of the meal. Some people also recommend serving the beef with a fresh cucumber salad with a light vinaigrette, providing a refreshing contrast to the rich flavours of the beef.
When preparing the beef, it is essential to use keto-friendly substitutes for sugar and cornstarch, which are commonly used in traditional Mongolian beef recipes. By swapping these ingredients for keto-approved sweeteners and thickeners like erythritol and xanthan gum, the dish becomes suitable for a keto diet while retaining its signature sweet and savoury flavours.
Additionally, when choosing a cut of beef, flank steak is commonly used in Mongolian beef recipes as it provides the ideal texture and flavour. However, flatiron steak is a more economical option that is also tender and suitable for this dish.
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It is a remake of PF Chang's classic recipe
The Keto Mongolian Beef recipe is a remake of PF Chang's classic recipe. The original dish is loaded with sugar and cornstarch, making it unsuitable for a keto diet. However, with a few simple ingredient swaps, it can be transformed into a low-carb, keto-friendly meal.
The first swap is to replace the sugar with a keto-friendly sweetener. Traditional Mongolian beef uses dark brown sugar in the sauce to give it a sweet and sticky glaze. In the keto version, a brown sugar alternative, such as Lakanto Golden Monkfruit Sweetener, can be used instead. This substitute is non-glycemic and completely keto-friendly, providing the same sweetness without the carbs.
The second swap is to choose a different cut of meat. Recipes for traditional Mongolian beef often call for flank steak, which is an expensive cut of meat. In the keto recipe, flatiron steak is recommended as a more economical and tender option. However, any cut of beef can be used according to preference.
The third swap is to use cauliflower rice instead of white rice. To make cauliflower rice, simply chop a head of cauliflower into florets and pulse it in a food processor until it resembles rice. Then, cook it in a hot skillet with avocado oil and salt to create a perfect low-carb substitute.
The fourth swap is to replace the soy sauce with coconut aminos or gluten-free soy sauce. Soy sauce is made with wheat, which is not keto-friendly. Coconut aminos are naturally sweet and add a salty, umami flavour to the dish. However, they will make the dish saltier, so less may be needed. Gluten-free soy sauce can also be used, but the dish will lose some of its sweetness.
The fifth swap is to use xanthan gum or another low-carb thickener instead of cornstarch or flour. Cornstarch is typically used to coat the beef and thicken the sauce in traditional Mongolian beef. However, on a keto diet, these options are not suitable. Xanthan gum is a great substitute that helps to thicken the dish and give the beef a crispy texture.
By making these simple swaps, the PF Chang's classic recipe can be transformed into a delicious and healthy keto-friendly meal.
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It is a healthy, low-carb version
Mongolian beef is a Chinese-American dish consisting of thinly sliced beef, typically flank steak, that is stir-fried with a savoury and slightly sweet sauce made from soy sauce, brown sugar or hoisin sauce, and garlic. The dish is often served with steamed rice or noodles. As you can see, many of these ingredients are not keto-friendly as they contain added sugars, gluten, and too many carbs.
However, a few simple swaps can turn traditional Mongolian beef into a healthy, low-carb version that is keto-friendly. Firstly, the sugar in the dish can be replaced with a keto-friendly sweetener such as erythritol, Lakanto Golden Monkfruit Sweetener, or another brown sugar alternative. This will ensure that the dish is not too sweet and remains keto-compliant.
Secondly, cornstarch is typically used to coat the beef and thicken the sauce in traditional Mongolian beef. In the keto version, you can choose not to coat the beef with any type of starch and instead use xanthan gum or another low-carb thickener to thicken the sauce. This will ensure that the dish still has the desired texture and consistency without adding unnecessary carbs.
Thirdly, instead of serving the dish with steamed rice or noodles, it can be served with cauliflower rice or low-carb vegetables such as steamed broccoli, green beans, sautéed spinach, or zucchini noodles. These substitutions will significantly reduce the carb count of the meal while still providing a tasty and satisfying dish.
Finally, when it comes to the beef itself, flank steak is the most commonly used cut of meat for Mongolian beef due to its ideal texture and flavour. However, to make the dish more economical, you can opt for flatiron steak, which is more affordable and, in some opinions, even more tender. Additionally, ensuring that your pan is hot enough will give the beef those desirable crispy edges.
With these simple swaps, you can enjoy a healthy, low-carb version of Mongolian beef that fits perfectly into a keto diet without compromising on flavour.
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Frequently asked questions
No, traditional Mongolian Beef is loaded with sugar and cornstarch, which is used to coat the beef and thicken the sauce. However, it can be made keto-friendly with a few simple swaps.
To make Mongolian Beef keto-approved, you can substitute sugar with a keto-approved sweetener and use xanthan gum or another low-carb thickener in place of cornstarch. You can also use cauliflower rice instead of white rice.
The keto-friendly version of Mongolian Beef typically includes flank steak, coconut aminos, fresh garlic, ginger, olive oil, keto sweetener, red pepper flakes, broccoli, and cauliflower rice.
The preparation method for the keto-friendly version of Mongolian Beef involves marinating the beef in a mixture of coconut aminos, garlic, and ginger. The beef is then stir-fried with olive oil or sesame oil until browned. The sauce, made with coconut aminos, water, keto sweetener, and red pepper flakes, is added to the beef along with salt and pepper. The dish is served with steamed broccoli or cauliflower rice and garnished with sliced scallions.
