Keto Asian Beef and Broccoli Wok: 5 g Net Carbs, 15 Minutes
This keto beef and broccoli wok brings Asian flavors to the plate without blowing your carb budget. Thinly sliced beef strips are seared at maximum heat and combined with crisp broccoli, soy sauce, ginger and sesame oil. In 15 minutes you have a satisfying dinner with 5 g net carbs on the table.
Key facts at a glance
- Prep time: approx. 15 minutes, a quick wok dish for weeknights.
- Approx. 5 g net carbs and 30 g fat per serving.
- Ingredients: beef strips, broccoli, soy sauce, sesame oil, ginger, garlic, peanut oil.
- Works as a filling keto dinner or meal-prep dish for 2 days.
Ingredients
1 serving as a complete main meal
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| Beef strips (sirloin) | - | |||
| Broccoli | - | |||
| Soy sauce | approx. 2 tbsp | |||
| approx. 2 tbsp | ||||
| Sesame oil | approx. 1 tbsp | |||
| approx. 1 tbsp | ||||
| Ginger, freshly grated | - | |||
| Garlic clove | finely chopped | |||
| finely chopped | ||||
| Peanut oil | approx. 1 tbsp | |||
| approx. 1 tbsp | ||||
| Sesame seeds | for sprinkling | |||
| for sprinkling | ||||
Preparation
-
Prep the ingredients
approx. 5 minutes200 g Beef strips (sirloin) 150 g Broccoli 30 ml Soy sauce approx. 2 tbsp 1 tsp Ginger, freshly grated 1 clove Garlic clove finely chopped Slice the beef (200 g) against the grain into thin strips and marinate with soy sauce (1 tbsp) in a bowl. Cut the broccoli (150 g) into bite-sized florets. Finely grate the ginger (1 tsp) and finely chop 1 garlic clove.
-
Sear the beef
approx. 3 minutes15 ml Peanut oil approx. 1 tbsp Heat the wok on the highest setting until it lightly smokes. Add the peanut oil (1 tbsp), lay the beef strips in a single layer and do not move them for 2 minutes, this builds a crust. Flip and cook for another 1 minute. Remove the meat and set aside.
-
Cook the broccoli in the wok
approx. 3 minutesAdd the broccoli florets to the hot wok and stir-fry for 2 minutes. Add the ginger and garlic, toast along for 1 minute until fragrant. The broccoli should stay crisp-tender.
-
Combine and finish
approx. 2 minutes15 ml Sesame oil approx. 1 tbsp 1 tsp Sesame seeds for sprinkling Return the beef to the wok, pour in the remaining soy sauce (1 tbsp) and toss everything together for 1 minute. Take off the heat and stir in the sesame oil (1 tbsp). Plate up and sprinkle with sesame seeds (1 tsp).
You did it! Enjoy every delicious bite.
What tips help with stir-frying beef in a wok?
- Slice the meat against the grain into thin strips so it stays tender and cooks evenly.
- Preheat the wok or pan to maximum heat before adding the oil, this prevents sticking.
- Sear the beef in two batches, not all at once, too much meat lowers the temperature and the beef steams instead of searing.
- Blanch the broccoli for 1 minute in boiling water beforehand, then shock in ice water, this keeps it crisp and bright green and shortens cooking time in the wok.
- Add the sesame oil only at the very end, it burns at high heat and turns bitter.
Why beef and broccoli wok fits keto well
Sirloin beef (200 g) delivers around 38 g of protein and 10 g of fat, lean muscle meat with high biological value. Broccoli (150 g, cooked) has about 2.5 g net carbs according to FDDB and supplies vitamin C, potassium and sulforaphane. The fat comes from peanut oil (1 tbsp, approx. 14 g fat) and sesame oil (1 tbsp, approx. 14 g fat), both heat-stable oils that give the dish its signature Asian flavor. Soy sauce (2 tbsp) contains less than 1 g of carbs and adds umami without sugar. By comparison, classic beef and broccoli from a Chinese takeout uses cornstarch as a thickener and often oyster or hoisin sauce with sugar, easily adding up to 15 to 25 g of carbs per serving. This keto version skips starch and sugar and stays at approx. 5 g net carbs.
Source: FDDB nutrition database, broccoli, cooked , PubMed, Sulforaphane from broccoli and its chemopreventive properties
Broccoli as a keto vegetable: a low-carb cruciferous
Cruciferous vegetables like broccoli, cauliflower and bok choy are among the best vegetables for keto. Broccoli has only about 2.5 g net carbs per 150 g while providing 4.5 g of fiber. Its glucosinolates, precursors of sulforaphane, are associated with anti-inflammatory properties according to a review on PubMed. In the wok, broccoli keeps its crunch and more nutrients than when boiled in water.
Soy sauce and sesame oil: umami without carbs
Naturally brewed soy sauce contains less than 1 g of carbs per tablespoon and is therefore keto-friendly. Important: do not use sweet soy sauce (kecap manis), which often contains 15 to 20 g of sugar per 100 ml. Sesame oil is used in Asian cuisine as a finishing oil added at the end of cooking. It has a low smoke point and should not be used for searing at high heat, use peanut oil or avocado oil instead.
How do I serve and vary the beef and broccoli wok?
Plate the dish straight from the wok onto a pre-warmed plate and sprinkle with sesame seeds. From my own experience: a squeeze of lime juice and a few slices of spring onion make the dish fresher and look great on the plate.
Meal prep and on the go
The wok dish prepares well and keeps for 2 days in the fridge. To reheat, warm in a pan over medium heat for 3 minutes, not in the microwave, otherwise the broccoli turns mushy. For lunch boxes, portion into glass containers and add fresh sesame seeds only when serving.
Variation without beef
Chicken breast strips (200 g) or firm tofu (200 g, well drained) work as substitutes. Chicken has a similar protein profile but is leaner, so use 1 additional tbsp of peanut oil to balance the fat content. Cut tofu into cubes beforehand and pat dry so it crisps up in the wok.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 95 kcal | approx. 450 kcal | Filling main meal, fits an 1800 kcal daily target. |
| Filling main meal, fits an 1800 kcal daily target. | |||
| Fat | approx. 6.3 g | approx. 30 g | Moderate fat content; top up with butter or avocado as a side. |
| Moderate fat content; top up with butter or avocado as a side. | |||
| Net carbs | approx. 1.1 g | approx. 5 g | Leaves room for a small side such as cauliflower rice. |
| Leaves room for a small side such as cauliflower rice. | |||
| Sugar | approx. 0.8 g | approx. 3.5 g | Natural sugar from broccoli and garlic, no added sugar. |
| Natural sugar from broccoli and garlic, no added sugar. | |||
| Protein | approx. 8 g | approx. 38 g | High-quality protein from beef, covers about 50 % of daily needs. |
| High-quality protein from beef, covers about 50 % of daily needs. | |||
| Salt | approx. 0.6 g | approx. 2.8 g | Mainly from soy sauce; use a reduced-sodium variant if needed. |
| Mainly from soy sauce; use a reduced-sodium variant if needed. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Is beef and broccoli wok really keto-friendly?
Yes. This version comes in at approx. 5 g net carbs per serving because cornstarch and sugary sauces are avoided. The dish fits easily into a 20 g net carb daily target.
Can I use a different oil instead of peanut oil?
Avocado oil or refined coconut oil also work for high-heat searing. Olive oil is less suitable for wok dishes because of its low smoke point.
Does this dish help with weight loss on keto?
With 450 kcal and 38 g of protein, the wok is filling and supports muscle retention during a calorie deficit. If you target fewer calories, you can reduce the oil by 1 tbsp, which saves about 120 kcal.
Can I use frozen broccoli?
Yes, do not thaw frozen broccoli beforehand, add it directly to the hot wok. Cooking time increases by approx. 1 to 2 minutes. The nutrition values are nearly identical to fresh broccoli.