Keto Mediterranean Ground Beef Stir Fry

This Keto Mediterranean Ground Beef Stir Fry isn’t just a feast for the senses; it’s incredibly easy to whip up, making it perfect for busy weeknights when you crave something delicious and healthy without the fuss. Most of the magic happens in one pan, meaning minimal cleanup – a huge win! You get the robust flavors characteristic of Mediterranean cuisine combined seamlessly with low-carb, keto-friendly ingredients. It’s a crowd-pleasing dish that satisfies cravings while supporting your dietary goals. Ready to transform your dinner routine? Try it tonight—you won’t believe how simple it is to create such a vibrant and satisfying meal!

Ingredients:

• 1.5 lbs Ground Beef (85/15 or 90/10 lean-to-fat ratio recommended for Keto)
• 2 tbsp Olive Oil (Extra Virgin preferred for flavor)
• 1 medium Onion, chopped
• 3-4 cloves Garlic, minced
• 1 large Red Bell Pepper, seeded and chopped
• 1 large Green Bell Pepper, seeded and chopped
• 1 medium Zucchini, chopped
• 1 (14.5 oz) can Diced Tomatoes, drained, OR 2 tbsp Tomato Paste mixed with 1/4 cup water (check for added sugars)
• 1 tsp Dried Oregano
• 1 tsp Dried Basil
• 1/2 tsp Salt (or to taste)
• 1/4 tsp Black Pepper (or to taste)
• Juice of 1/2 Lemon
• 1/4 cup Fresh Parsley, chopped
• 1/2 cup Crumbled Feta Cheese
• Optional: Kalamata olives, chopped spinach, red pepper flakes for heat.
• User Tip: For extra richness and creaminess that aligns with keto, swirl in 2 ounces of cream cheese at the end until melted.
• Universal Tip: Always taste and adjust seasonings (salt, pepper, herbs, lemon juice) just before serving; flavors meld and change during cooking.
• Universal Tip: Prep all your vegetables and measure out seasonings before you start cooking (mise en place) – stir-frying moves fast!

Step-by-Step Instructions:

1. 1. Brown the Beef: Heat 1 tablespoon of olive oil in a large skillet or wok over medium-high heat. Add the ground beef and cook, breaking it apart with a spoon, until browned and cooked through (about 5-7 minutes). Why? Browning develops deep, savory flavor (Maillard reaction). Drain off any excess grease if desired, especially if using higher-fat beef. Remove the beef from the skillet and set aside.

1. Sauté Aromatics: Add the remaining 1 tablespoon of olive oil to the same skillet. Add the chopped onion and sauté for 2-3 minutes until it begins to soften. Add the minced garlic and cook for another minute until fragrant. Why? Cooking onions first softens them and builds a flavor base before adding quicker-cooking garlic, which can burn easily.
2. Cook the Vegetables: Add the chopped red and green bell peppers and zucchini to the skillet. Cook, stirring frequently, for 5-7 minutes, or until the vegetables are tender-crisp. You want them cooked but still retaining a slight bite. Why? Adding vegetables in order of cooking time ensures everything is perfectly cooked without becoming mushy.
3. Combine and Season: Return the cooked ground beef to the skillet with the vegetables. Stir in the drained diced tomatoes (or tomato paste mixture), dried oregano, dried basil, salt, and black pepper. Stir everything together to combine well.
4. Simmer Briefly: Reduce the heat to medium-low and let the mixture simmer for 3-5 minutes, allowing the flavors to meld together. If the mixture seems too dry, you can add a tablespoon or two of water or beef broth. Why? Simmering allows the herbs and spices to infuse the meat and vegetables thoroughly.
5. Finish with Freshness: Remove the skillet from the heat. Stir in the fresh lemon juice and chopped fresh parsley. Why? Adding lemon juice and fresh herbs off the heat preserves their bright, fresh flavors and aromas.
6. Add Feta: Gently fold in most of the crumbled feta cheese, reserving some for garnish. The residual heat will slightly soften the cheese.
7. Serve: Serve your delicious Keto Mediterranean Ground Beef Stir Fry immediately, garnished with the remaining feta cheese.

Serving Ideas:

Serving your vibrant Keto Mediterranean Ground Beef Stir Fry is all about complementing its rich flavors and textures while keeping things low-carb. My favorite base is fluffy cauliflower rice; its neutral taste perfectly soaks up the savory juices from the stir fry. Simply sauté pre-riced cauliflower with a touch of olive oil, salt, and pepper until tender. For another fantastic keto option, serve the stir fry over zucchini noodles (zoodles). Lightly sauté or blanch them to maintain a slight crunch, providing a delightful pasta-like experience.

Presentation-wise, mound the Keto Mediterranean Ground Beef Stir Fry generously over your chosen base in shallow bowls. Sprinkle with extra crumbled feta cheese and a final scattering of fresh parsley or even some fresh dill for visual appeal and an added layer of freshness. A drizzle of high-quality extra virgin olive oil just before serving enhances the Mediterranean vibe. For a complete meal, pair it with a simple Greek salad (cucumber, tomatoes, olives, red onion, and a lemon-herb vinaigrette) on the side. This adds contrasting coolness and crunch, rounding out your healthy and satisfying keto Mediterranean feast.

FAQs:

1. What makes this stir fry “Mediterranean”?

This Keto Mediterranean Ground Beef Stir Fry incorporates core elements of the Mediterranean diet philosophy: lean protein (ground beef), healthy fats (olive oil), plenty of non-starchy vegetables (peppers, zucchini, onion), and characteristic flavors like lemon, oregano, basil, garlic, and feta cheese. While traditional stir-frying is more Asian, the ingredients and flavor profile are distinctly Mediterranean, adapted for a quick-cooking method. For more details on the diet itself, check out this comprehensive guide: The Mediterranean Diet: A Detailed Guide for Beginners.

2. How can I make this recipe even lower in carbs?

While already keto-friendly, you can reduce carbs further by being mindful of the vegetables. Onions and tomatoes (even drained diced ones or paste) contain natural sugars. You could slightly reduce the amount of onion or use lower-carb options like green onions (scallions) primarily for garnish. Ensure your tomato paste or diced tomatoes have no added sugar. Focus on lower-carb veggies like leafy greens (spinach stirred in at the end), mushrooms, or asparagus if you prefer. Always double-check nutritional information if you’re strictly tracking macros. Resources like the Keto Diet Resource can be helpful for carb counts.

3. Can I meal prep this Keto Mediterranean Ground Beef Stir Fry?

Absolutely! This dish is excellent for meal prep. Cook the stir fry according to the instructions but hold back the fresh parsley and feta cheese until reheating. Store the cooked stir fry in airtight containers in the refrigerator for up to 3-4 days. When ready to eat, reheat gently on the stovetop or in the microwave. Stir in the fresh parsley and feta cheese just before serving to maintain their freshness and texture. Portioning it over pre-made cauliflower rice makes for easy grab-and-go keto lunches.

4. What other vegetables work well in this stir fry?

Feel free to customize based on preference and availability! Other keto-friendly vegetables that would be delicious include chopped mushrooms, sliced asparagus, green beans, eggplant (cubed small), or even chopped artichoke hearts (canned, packed in water or oil, drained). You could also wilt in a few handfuls of spinach during the last couple of minutes of cooking. Adjust cooking times based on the vegetable’s density – add harder vegetables like eggplant earlier.

5. Can I substitute the ground beef?

Yes, this recipe is versatile! Ground turkey or ground chicken are excellent leaner alternatives. Ground lamb would also work beautifully, lending an even more distinct Mediterranean flavor. If using poultry, ensure it’s cooked through. For a vegetarian version (though not strictly stir-fry in the same way), you could potentially use crumbled firm tofu or a keto-friendly meat substitute, adjusting seasonings as needed. If you enjoy ground turkey, you might also like this Ground Turkey and Sweet Potato Skillet (note: sweet potato is not keto, modify accordingly if adapting).

6. Is Feta Cheese Keto-Friendly?

Yes, feta cheese is generally considered keto-friendly. It’s relatively low in carbs (around 1-2 grams per ounce) and provides fat and protein. Always opt for full-fat feta made from sheep’s or goat’s milk (or a blend) for the best flavor and keto alignment. Check the label, as some processed versions might have slightly different nutritional profiles.

Conclusion:

This Keto Mediterranean Ground Beef Stir Fry is more than just a quick weeknight meal; it’s a vibrant journey of flavor that aligns perfectly with a healthy, low-carb lifestyle. You get the satisfying heartiness of ground beef combined with the fresh, zesty notes of lemon, herbs, and classic Mediterranean vegetables, all tied together with tangy feta. Its simplicity and speed make it a go-to recipe when you need something delicious without spending hours in the kitchen. Plus, the one-pan preparation minimizes cleanup, which is always a bonus! You can feel good about serving a dish that’s packed with nutrients, healthy fats, and incredible taste. It truly proves that keto eating can be exciting and full of variety.

Pro Tips:

• For extra depth of flavor: Add 1/4 cup of Kalamata olives (pitted and halved) along with the tomatoes and herbs. Their briny taste is fantastic here.
• Boost the Umami: A teaspoon of Worcestershire sauce (check for low-sugar versions) or a tablespoon of coconut aminos added with the tomatoes can enhance the savory background notes.

Variations:

• Spicy Kick: Add 1/4 to 1/2 teaspoon of red pepper flakes along with the garlic for a touch of heat.
• Different Protein: Swap the ground beef for ground lamb or turkey. Thinking about seasoning swaps? See insights on using different seasonings like in Can You Use Taco Seasoning on Chicken Instead of Beef? for inspiration on flavor profiles.

Keto Mediterranean Ground Beef Stir Fry

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This Keto Mediterranean Ground Beef Stir Fry combines vibrant vegetables, bold herbs, and savory ground beef in a one-pan wonder that’s perfect for busy weeknights. It’s low-carb, keto-friendly, and bursting with Mediterranean flavor in every bite.

• Author: Kiera
• Prep Time: 15 minutes
• Cook Time: 20 minutes
• Total Time: 35 minutes
• Yield: 4 servings 1x
• Category: Main Dish
• Method: Stir Fry
• Cuisine: Mediterranean

Ingredients

Scale 1x2x3x

• 1.5 lbs Ground Beef (85/15 or 90/10 lean-to-fat ratio)
• 2 tbsp Olive Oil (extra virgin preferred)
• 1 medium Onion, chopped
• 3–4 cloves Garlic, minced
• 1 large Red Bell Pepper, chopped
• 1 large Green Bell Pepper, chopped
• 1 medium Zucchini, chopped
• 1 (14.5 oz) can Diced Tomatoes, drained OR 2 tbsp Tomato Paste + 1/4 cup water
• 1 tsp Dried Oregano
• 1 tsp Dried Basil
• 1/2 tsp Salt
• 1/4 tsp Black Pepper
• Juice of 1/2 Lemon
• 1/4 cup Fresh Parsley, chopped
• 1/2 cup Crumbled Feta Cheese
• Optional: Kalamata olives, chopped spinach, red pepper flakes

Instructions

1. Brown the Beef: Heat 1 tbsp olive oil in a skillet over medium-high. Add ground beef and cook until browned (5–7 min). Drain excess fat if needed. Remove and set aside.
2. Sauté Aromatics: Add 1 tbsp olive oil. Sauté chopped onion for 2–3 min, then add garlic and cook 1 min more.
3. Cook Vegetables: Add bell peppers and zucchini. Cook 5–7 min until tender-crisp.
4. Combine & Season: Return beef to skillet. Stir in tomatoes (or paste mix), oregano, basil, salt, and pepper.
5. Simmer: Reduce heat and simmer 3–5 min. Add water or broth if too dry.
6. Finish: Remove from heat. Stir in lemon juice and parsley. Fold in most of the feta cheese, reserving some for garnish.
7. Serve: Garnish with remaining feta. Serve warm over cauliflower rice or zucchini noodles.

Notes

For extra creaminess, stir in 2 oz of cream cheese at the end. Add 1/4 cup chopped Kalamata olives for bold flavor. Always taste and adjust seasonings at the end. Great for meal prep – just hold back the fresh herbs and feta until serving.

Nutrition

• Serving Size: 1/4 of recipe
• Calories: 430
• Sugar: 5g
• Sodium: 520mg
• Fat: 30g
• Saturated Fat: 11g
• Unsaturated Fat: 17g
• Trans Fat: 0g
• Carbohydrates: 8g
• Fiber: 2g
• Protein: 29g
• Cholesterol: 90mg

Keywords: keto mediterranean ground beef stir fry, low carb ground beef recipe, keto skillet dinner, one pan mediterranean beef