This Easy Ground Beef Broccoli Stir Fry is a Tasty Allergy Friendly Weeknight Dish

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Asian-inspired ground beef broccoli stir fry is perfect if you are ready for a super fast allergy friendly low effort meal. This gluten free beef and broccoli stir fry is free from the top 9 allergens and dairy.

Soy free beef and broccoli served over noodles in a square white bowl. The bowl is turned so it is in a diamond shape on the frame of the phtoto.

The Quick Lowdown:

Flavour: a soy-like flavour with an asian inspired taste.

Speed: one of the best quick meals to make when in a hurry and you need dinner on the table quickly.

Difficulty: a beginner level recipe that is great for those learning to cook.

Why We Like This Recipe

Our experiences as a family with multiple food allergies has meant we have needed to plan and cook every meal, every day for our family. Many days we need something we can just whip together that is easy, delicious and one the kids will love. This asian inspired ground beef broccoli stir fry is one of our family’s favourite allergy friendly fast low effort meals.

Ingredients

  • Ground Beef, lean
  • Broccoli Florets

Sauce:

  • Garlic
  • Brown Sugar
  • Coconut Aminos
  • Avocado Oil
  • Dried Ginger Powder
  • Red Chilli Flakes, dried
  • Cornstarch, or arrowroot starch

See recipe card for quantities.

Beef and broccoli ingredients in individual bowls.

The Ingredient Low Down

Ground Beef

A lean ground selection is best for this recipe. Make sure to drain any excess fat off after browning the meat to keep the meat from being greasy.

For those that cannot have beef, other meats can be used in place of beef. Ground pork, chicken, turkey and bison can all be used. Leaner kinds of meat like turkey and chicken may need a bit extra oil added to them to brown them without sticking and burning.

Broccoli Florets

Fresh or frozen broccoli florets can be used. Frozen broccoli may add a minute of two more of cooking time to bring it up to temperature. If using the stems on broccoli – peel and chope them before sauteing.

Garlic

Fresh garlic gives this dish the best flavour. Garlic powder will be overwhelmed if used instead of fresh garlic.

Brown Sugar

When measuring out the brown sugar we pack our measuring cup. For a less sweet sauce use loosely scooped brown sugar.

Coconut Aminos

Fermented coconut is what gives the umami flavour that soy sauce would normally provide in an asian inspired dish like this one. Coconut aminos are a soy free option perfect for those with top 9 allergies. Our favourite brands are the Naked Natural Foods and Coconut Secret.

For those that cannot have coconut products there is a soy free, gluten free tamari sauce made by San-J that may be suitable for some. Always check ingredients and with the manufacturer for any cross contact risks.

Avocado Oil

Avocado oil has a high smoke point, which makes it the best choice for this dish. If it is not safe for you another high temperature safe oil can be swapped out. Using a neutral oil is best as it will not change the taste of the beef and broccoli stir fry.

Spices

Red chilli flakes and dried ground ginger are the spices that flavour this ground beef broccoli stir fry dish, in addition to the coconut aminos. The dried versions are easier to use and have on hand to make this a more cost effective and easy meal. Double check that the spices are free from gluten and processed on lines and in facilities free from cross contact with allergens.

Cornstarch

While naturally gluten free, corn is a grain that can have contact with gluten in the milling and processing of it so make sure to get a certified gluten free cornstarch. For more information on corn and if it is gluten-free please check out Beyond Celiac for more information.

Arrowroot starch can be used in place of cornstarch and substituted in the same amount, for those unable to have cornstarch.

Pro tip: mix the cornstarch or arrowroot starch with 1-2 tablespoons of the sauce on the side of the sauce before adding to the dish. This will create a slurry with the starch and a small amount of sauce. By doing this the starch will not clump in the pan and create a lumpy sauce.

Ground beef and broccoli cooked in a pan. Half the pan is in the photo.

Instructions/ Directions and Tips

Step 1

Mix all sauce ingredients together in a small liquid measuring cup with a whisk or spoon. Set aside.

Tip: If making rice or quinoa start it now in a separate pot so it will be ready when the beef and broccoli has fully cooked.

Step 2

In a large skillet or wok, fry up the ground beef until fully cooked through. This will take about 10 minutes over medium high heat.

Step 3

Drain the fat off the cooked ground meat.

Step 4

Move cooked mince beef to a clean bowl and set aside.

Tip: To make this ahead the ground meat can be cooked during a make ahead meal prep and used starting this step. It can be kept cooked in the fridge for up to 3 days or frozen for up to a month and defrosted before making the rest of the recipe. This is useful for days when making dinner is needed even quicker than 30 minutes.

Step 5

Put broccoli florets into the large skillet or wok. Pour in ½ cup of water and cover. Steam broccoli over high heat for 3-4 mins or until starting to turn bright green but still crisp.

Step 6

Remove the lid and let the excess steaming water boil off, while stirring the broccoli to cook it evenly. About 1-2 mins.

Step 7

Stir the sauce that was set aside in step 1. When the water has boiled off, pour the sauce over the broccoli and stir well to coat.

Step 8

Add the beef back in and stir well to coat it with the sauce. When the sauce is glossy and thickened coating all the beef and broccoli it is done. About 2-3 mins.

Tip: If the beef is being used from an earlier meal prep day cook it about 10 mins and bring it back up to temp.

Step 9

Serve over rice, quinoa or gluten free rice vermicelli noodles.

Hint: This Asian inspired beef and broccoli recipe can be made easily using meal prep strategies such as pre-cooking the ground beef. Reheating the beef the day of and cooking the broccoli from raw. To save time use already prepped broccoli florets.

Low Food Waste Tips

If using broccoli in crowns the florets and the stems can be used to cut food waste. Simply peel the stem with a vegetable peeler to remove the tough outer skin. Cut the stem in to 1.2 inch pieces to allow them to soften whilst cooking. Using more of the broccoli crown will also help to reduce the cost of the meal.

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Substitutions, Variations, & Adaptations

  • Coconut Free – In place of coconut aminos there is a soy free Tamari sauce from San-J on the market. It is made from pea protein rather than soy or fermented coconut. Do check that this product is right for you with the ingredients and the manufacturer for all cross contact, shared lines, and allergen handling in the manufacturing of the soy free tamari sauce.
  • Chicken, Turkey, or Pork – This ground beef broccoli stir fry recipe works well with other ground meats. The leaner poultry meats will not require as much draining of fat and may need to be browned with a splash of neutral oil. Bison and venison will also work in this recipe.
  • Vegan – Replace the ground beef with green lentils that have been boiled and softened before stir frying with the sauce.
  • Spicy – double the chilli flakes, or replace ¼ of the oil with chilli oil
  • Deluxe – switch out some or all the broccoli for other vegetables large diced such as- sweet bell peppers, baby corn, yellow onions, asparagus, carrots, snap peas, cauliflower, or bok choy.
  • Cost Effective – replace ⅓ of the beef with boiled green lentils to cut costs on this recipe even more.

Equipment

A really large deep sided pan is needed to stir fry all the ingredients together. We use a wok as is designed specifically for this cooking style.

Storage and Reheating Instructions

Storage For Ground Beef Broccoli Stir Fry

-Fridge

BEEF and broccoli will keep in an airtight container for up to 3 days in the fridge. It is best stored separately from its side dish or quinoa, noodles, or rice.

-Freezer

If freezing it is best to cook the beef ahead and make it with fresh or blanched frozen broccoli. If freezing after the broccoli has been cooked it can be frozen but the broccoli will be limp  when reheating.

Reheating Gluten Free Ground Beef and Broccoli

-Stove Top

Add a quarter cup of water to each portion of soy free beef and broccoli stir fry when reheating. It is best to heat in a large pan over medium high heat. Cover the pan with a lid and let the beef and broccoli steam for 3-4 minutes. Then remove the lid, stir and let the excess water boil off. Cook until the meal has heated through fully.

How to Send Ground Beef Broccoli as Leftovers for Lunch

The best way to send ground beef broccoli stir fry is in an insulated container. Preheat the container with hot water and set it aside whilst reheating the food on the stove. We find that ground beef and broccoli stays warmest longer for school lunches when reheated on the stove. Fill the container in layers with the side (quinoa, rice, or gluten free noodles) on the bottom and the stir fry on top.

Sides to Serve with Gluten Free Beef and Broccoli Stir Fry

Some of our favourite sides to serve with this dish are gluten free vermicelli noodles, steamed rice, gluten free pasta, or cooked quinoa. The sides take less than 25 minutes and when made side by side with the beef and broccoli the whole meal can be finished in under 30 minutes.

📖 Recipe

Ground Beef Broccoli Stir Fry – GF/SF/DF, Top 9 Free

An Asian-inspired ground beef and broccoli stir fry is perfect if you are ready for a super fast allergy friendly low effort meal. This gluten free beef and broccoli stir fry is free from the top 9 allergens and dairy.

Prep Time: 5 minutes

Cook Time: 20 minutes

Total Time: 25 minutes

Servings: 8 Servings

Calories: 595kcal

Equipment

  • Large Deep Pan or Wok

Ingredients

  • 3 pounds Ground Beef lean
  • 24 ounces Broccoli Florets about half a Costco fresh broccoli bag

Sauce

  • 8-10 cloves Garlic chopped or minced
  • ½ Cup Brown Sugar packed
  • ¾ Cup Coconut Aminos or Soy and wheat free Tamari (San-J brand)
  • 3 Tablespoons Avocado Oil or neutral oil
  • ¾ teaspoon Ginger Powder dried
  • ¼ teaspoon Red Chilli Flakes dried
  • 2 Tablespoon Cornstarch or arrowroot starch

Instructions

  • Mix all sauce ingredients together in a small liquid measuring cup with a whisk or spoon. Set aside.
  • Tip: If making rice or quinoa start it now in a separate pot so it will be ready when the beef and broccoli has fully cooked.
  • In a large skillet or wok, fry up the ground beef until fully cooked through. This will take about 10 minutes over medium high heat.
  • Drain the fat off the cooked ground beef.
  • Move beef to a clean bowl and set aside.
  • Put broccoli florets into the large skillet or wok. Pour in ½ cup of water and cover. Steam broccoli over high heat for 3-4 mins or until starting to turn bright green but still crisp.
  • Remove the lid and let the excess steaming water boil off, while stirring the broccoli to cook it evenly. About 1-2 mins.
  • Stir the sauce that was set aside in step 1. When the water has boiled off, pour the sauce over the broccoli and stir well to coat.
  • Add the beef back in and stir well to coat it with the sauce. When the sauce is glossy and thickened coating all the beef and broccoli it is done. About 2-3 mins.
  • Serve over rice, quinoa or gluten free rice vermicelli noodles.

Notes

To keep the cornstarch from clumping, mix it with an equal part of coconut aminos and then add to the rest of the sauce. Coconut Free option: Soy and wheat free Tamari (San-J brand) is also an option for some people. It is a product that uses pea protein as a umami base. Check with the ingredients and manufacturer for cross contact and suitability. Avocado oil can be replaced by sesame seed oil for those not allergic to sesame seeds. Broccoli can be replaced with carrots, chopped yellow onion, baby corn, snap peas, sweet bell peppers, cauliflower, bok choy or any mix of the vegetables for variety. You want to use a really large pan as both the broccoli and beef will need to be cooked and mixed together to serve. Always cook ground beef to a minimum of 175°F, for best food safety practices. Serve over quinoa, rice, gluten free noodles, or gluten free rice vermicelli noodles.

Nutrition

Calories: 595kcal | Carbohydrates: 27g | Protein: 32g | Fat: 40g | Saturated Fat: 14g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 19g | Trans Fat: 2g | Cholesterol: 121mg | Sodium: 656mg | Potassium: 762mg | Fiber: 2g | Sugar: 15g | Vitamin A: 549IU | Vitamin C: 77mg | Calcium: 88mg | Iron: 4mg

Food Safety

  • Cook ground beef to a minimum temperature of 175 °F (74 °C)
  • Do not use the same utensils on cooked food, that previously touched raw meat
  • Wash hands after touching raw meat
  • Contact the manufacturer of products, regarding cross contact and ingredients, to ensure they are safe for you
  • Always check ingredients for allergens
  • Do not use the same utensils on allergen free food, that previously touched allergens
  • Don’t leave food sitting out at room temperature for extended periods
  • Never leave cooking food unattended
  • Use oils with high smoking point to avoid harmful compounds
  • Always have good ventilation when using a gas stove

See more guidelines at USDA.gov.

This article originally appeared on TheAllergenFreeKitchen and was syndicated by MediaFeed.

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