Beef and broccoli is a popular Chinese dish that combines tender beef with crisp broccoli florets in a savory sauce. With its delicious taste and texture, it’s no wonder this meal is a favorite for many. However, some carb counters may wonder if beef and broccoli is too high in carbs to fit into a low-carb diet.
Carbs in Beef
Beef is naturally low in carbohydrates. A 3-ounce serving of lean beef provides:
- Calories: 150
- Fat: 5 g
- Protein: 21 g
- Carbs: 0 g
As you can see, there are no naturally occurring carbs in beef. Any carbs in a beef dish come from additional ingredients or marinades added during cooking.
Carbs in Broccoli
Broccoli is a nutritious low-carb vegetable. One cup of chopped raw broccoli (about 91 grams) contains:
- Calories: 31
- Fat: 0 g
- Protein: 3 g
- Carbs: 6 g
- Fiber: 2 g
- Sugar: 1 g
- Net carbs: 4 g
After removing fiber, there are only 4 grams of digestible carbs per serving. Broccoli is considered a keto-friendly food.
Full Nutrition Facts
The total nutrition facts for beef and broccoli can vary based on the specific recipe. But in general, a serving may provide:
| Nutrient | Amount |
|---|---|
| Calories | 200 |
| Fat | 8 g |
| Protein | 25 g |
| Carbs | 10 g |
| Fiber | 3 g |
| Sugar | 2 g |
| Net carbs | 7 g |
The small amount of carbs comes from the broccoli, sauce ingredients, and any starch-based thickeners. With only 7 grams of net carbs per serving, beef and broccoli can easily fit into a low-carb, keto or diabetic diet when eaten in moderation.
Low-Carb Beef and Broccoli Recipe
To make beef and broccoli even lower in carbs, follow this recipe:
Ingredients:
- 1 lb flank steak, cut into thin strips
- 3 cups broccoli florets
- 2 Tbsp avocado oil or beef tallow
- 1⁄4 cup coconut aminos or soy sauce
- 1 Tbsp grated ginger
- 2 garlic cloves, minced
- 1⁄4 tsp red pepper flakes (optional)
- 1 tsp sesame oil
- 2 green onions, sliced
- Sesame seeds for garnish
Instructions:
- Heat 1 Tbsp oil in a skillet over medium-high heat. Add beef and cook for 2-3 minutes until no longer pink.
- Remove beef from skillet and set aside.
- Add remaining 1 Tbsp oil to skillet. Add broccoli and cook for 3-4 minutes until tender crisp.
- Return beef to skillet and add coconut aminos, ginger, garlic and red pepper flakes. Cook for 2 more minutes.
- Remove from heat and stir in sesame oil.
- Garnish with green onions and sesame seeds before serving.
This recipe keeps carbs low by using minimal ingredients. The total carb count comes out to:
| Nutrient | Per Serving |
|---|---|
| Calories | 221 |
| Fat | 12 g |
| Protein | 26 g |
| Carbs | 6 g |
| Fiber | 2 g |
| Sugar | 1 g |
| Net carbs | 4 g |
The small amount of carbs comes from broccoli, green onions, and coconut aminos. With 4 grams of net carbs per serving, this is an excellent low-carb meal.
Tips for Reducing Carbs
Here are some additional tips for reducing carbs in beef and broccoli:
Use Lower-Carb Thickeners
Cornstarch and flour are commonly used to thicken the sauce in beef and broccoli. Replace these with carb-free alternatives like xanthan gum or glucomannan powder.
Increase Non-Starchy Veggies
Add extra vegetables like onions, mushrooms, peppers or zucchini. This increases nutrients while minimizing carbs.
Avoid Packaged Sauces
Packaged stir-fry sauces often contain sugar or starch. Make your own low-carb sauce instead.
Cook in Bone Broth
Use bone broth instead of sugary sauces to add flavor without carbs.
Spice it Up
Flavorful spices like ginger, garlic and chili peppers can make your dish taste great without added carbs.
Is Beef and Broccoli Keto-Friendly?
Beef and broccoli can definitely fit into a keto diet. Follow these guidelines:
- Use a lean cut of beef like flank steak or sirloin.
- Stick to non-starchy vegetables like broccoli, onions or peppers.
- Skip the rice or noodles.
- Make a low-carb sauce with ingredients like garlic, ginger and soy sauce.
- Limit servings to 1 cup veggies plus 3-4 ounces of beef.
This provides less than 10 grams of net carbs per serving, meeting typical keto macros.
Sample Keto Beef and Broccoli
Here is a keto-friendly beef and broccoli recipe for one serving:
- 3 ounces flank steak
- 1 cup broccoli florets
- 1⁄4 onion, sliced
- 1 garlic clove, minced
- 1 Tbsp soy sauce
- 1 tsp sesame oil
- 1 tsp ginger
The total net carbs come out to just 6 grams, while providing 25 grams protein making this an excellent keto meal.
The Bottom Line
Beef and broccoli can be enjoyed as part of a low-carb or keto diet when made properly. Choose lean beef, minimize carbs from sauces and thickeners, and load up on non-starchy vegetables. This provides a delicious, nutritious and high protein meal that fits into many low-carb eating plans.