This Teriyaki Ground Beef Stir Fry is a quick and flavorful dish that combines lean ground beef with fresh zucchini and mushrooms, all coated in a savory teriyaki sauce. Paired with a light, homemade yum yum sauce and a mix of cauliflower and jasmine rice, it’s perfect for meal prep or a healthy weeknight dinner.

Full Recipe:

Ingredients

For the Stir Fry:

1 pound extra lean ground beef (96/4)
1 tablespoon olive oil, divided
2 zucchini, chopped
6 oz sliced mushrooms (shiitake, oyster, or baby bella)
2/3 cup teriyaki sauce

For the Yum Yum Sauce:

1/4 cup light mayo
1 1/2 tablespoons sriracha
1 tablespoon honey
1 tablespoon rice vinegar
1/2 teaspoon garlic powder

For the Rice Blend:

3 cups cooked cauliflower rice
2 cups cooked jasmine rice

Directions

In a large skillet over medium-high heat, add 1/2 tablespoon of olive oil. Add the ground beef, breaking it apart, and cook until fully browned. Push the beef to one side of the pan.
Add the remaining 1/2 tablespoon of olive oil to the empty side of the skillet. Add the chopped zucchini and cook until it starts to soften and pick up color, about 3 minutes.
Add the sliced mushrooms to the skillet, mixing them with the zucchini and beef. Pour in the teriyaki sauce, stirring to coat all ingredients. Cook for an additional 1–2 minutes until the sauce is evenly distributed and slightly thickened.
In a small bowl, whisk together all the ingredients for the yum yum sauce until smooth.
Serve the teriyaki ground beef stir fry over the rice blend, drizzling with the yum yum sauce. Garnish with scallions and sesame seeds if desired.

Nutrients

Per Serving (8 oz stir fry, 1 cup rice blend, 2 tbsp yum yum sauce):

Calories: 330
Total Fat: 9g
Carbohydrates: 35g
Fiber: 4g
Protein: 23g

Health Benefits of Teriyaki Ground Beef Stir Fry

The Teriyaki Ground Beef Stir Fry is not only a delicious dish but also a nutritious one. The ingredients are well-balanced, providing a good mix of lean protein, fiber, and healthy fats, while also being low in carbohydrates, particularly when paired with cauliflower rice. The combination of zucchini and mushrooms adds a variety of vitamins and minerals, which support overall health and well-being.

Ground Beef: Ground beef is an excellent source of protein and essential nutrients such as iron, zinc, and B vitamins. The recipe calls for extra lean ground beef, which reduces the fat content while still providing ample protein. Protein is crucial for muscle repair and growth, as well as overall body function, making it an essential part of a balanced diet. Lean beef also offers a good amount of heme iron, which is more easily absorbed by the body compared to plant-based iron.

Zucchini: Zucchini is a low-calorie vegetable that is rich in antioxidants, vitamins, and minerals. It’s a great source of Vitamin C, which helps to boost the immune system and combat free radicals in the body. Zucchini is also high in fiber, which promotes healthy digestion and helps keep you feeling full longer. Fiber plays a crucial role in regulating blood sugar levels and reducing cholesterol.

Mushrooms: Mushrooms are often overlooked, but they are packed with nutrients like potassium, selenium, and various B vitamins. They are also a good source of antioxidants, which help to protect the body from oxidative stress and inflammation. Mushrooms are known for their immune-boosting properties and may help support overall health by improving gut health and reducing the risk of chronic diseases.

Cauliflower Rice: Cauliflower rice is an excellent low-carb substitute for traditional rice. It is made from grated cauliflower and is an excellent source of fiber and antioxidants. Cauliflower is rich in Vitamin C, which helps support the immune system, and it’s also a great source of Vitamin K, which plays a vital role in bone health. It’s a great option for anyone looking to reduce their carbohydrate intake while still enjoying the texture of rice.

Jasmine Rice: Jasmine rice, while slightly higher in carbs, adds a fragrant aroma and texture that pairs beautifully with the flavors of the stir fry. It is also a good source of energy due to its carbohydrate content. When balanced with cauliflower rice, the overall carb content of the meal is moderate, making it suitable for most dietary preferences.

How Teriyaki Ground Beef Stir Fry Fits into Various Diets

One of the great things about the Teriyaki Ground Beef Stir Fry is its versatility. This recipe can be adapted to fit into various dietary plans, making it suitable for people with different health goals or lifestyle choices.

Keto Diet: For those following a ketogenic or low-carb diet, this stir fry can easily be modified to fit the plan. Simply replace the jasmine rice with additional cauliflower rice to keep the carb count low. The lean beef, zucchini, and mushrooms are already perfect for a keto-friendly meal. By making the sauce from scratch, you can ensure that the sugar content remains low while still enjoying the bold flavors of the dish.

Gluten-Free: Since this recipe calls for a store-bought teriyaki sauce, it’s important to choose a gluten-free version, which is widely available in most grocery stores. The rest of the ingredients, including the beef, vegetables, and rice, are naturally gluten-free, making this dish a great option for those with gluten sensitivities or celiac disease.

Paleo Diet: To make this dish paleo-friendly, you can replace the honey in the yum yum sauce with a natural sweetener like maple syrup or coconut sugar. Additionally, avoid using store-bought teriyaki sauce as it may contain preservatives and added sugars. Instead, you can make your own paleo-friendly teriyaki sauce with tamari (a gluten-free soy sauce) and a sweetener like coconut nectar. By making these small adjustments, you’ll have a dish that is in line with paleo principles.

Low-Calorie Diet: This Teriyaki Ground Beef Stir Fry is already quite healthy and can easily fit into a low-calorie diet. By using lean ground beef and cauliflower rice, you can reduce the calorie content without sacrificing flavor. The addition of fresh vegetables ensures that you are getting a good amount of nutrients without adding too many extra calories. You can also adjust the portion sizes to match your specific calorie goals.

Perfect for Meal Prep

Meal prep is an essential part of maintaining a healthy eating routine, and the Teriyaki Ground Beef Stir Fry is an excellent option for making in bulk. The recipe can be easily doubled or tripled, and the stir fry holds up well in the fridge for several days. The rice blend can also be made in advance and stored separately. By preparing this meal in advance, you can have a nutritious and flavorful dinner ready to go throughout the week.

Storing: After cooking, let the stir fry cool before storing it in an airtight container. The stir fry will last for up to 4 days in the fridge. If you want to store it for longer, you can freeze individual portions for up to 2 months. Simply reheat in the microwave or on the stove when you’re ready to eat.

Reheating: To reheat, you can either microwave it in a microwave-safe container or heat it in a skillet on medium heat. If it seems dry, add a splash of water or low-sodium broth to bring the dish back to life. The flavors may even improve after sitting for a day or two, as the ingredients have time to marinate and meld together.

Variations to Try

One of the best things about stir fries is that they are incredibly customizable. If you like a little heat, you can add more sriracha to the yum yum sauce or sprinkle some chili flakes over the finished dish. You can also swap out the ground beef for other proteins such as chicken, turkey, or tofu for a plant-based option. If you want to increase the vegetable content, try adding bell peppers, carrots, or spinach to the stir fry. Feel free to experiment and make this dish your own by adjusting the ingredients to suit your taste.

Conclusion

The Teriyaki Ground Beef Stir Fry is an exceptional recipe that combines delicious, bold flavors with wholesome ingredients. Whether you’re preparing it for a busy weeknight dinner or making a batch for meal prep, this dish offers the perfect balance of protein, fiber, and healthy fats, all while being low in carbohydrates. Its versatility makes it an excellent choice for a wide variety of dietary preferences, from keto to paleo to gluten-free.

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