Low Carb Keto Slow Cooker Mongolian Beef Recipe

I’ve botched more than one “low-carb Mongolian beef” by ending up with sweet beef jerky floating in soy sauce soup. This version? Total redemption.

Slow-cooked flank steak turns melt-in-your-mouth tender, the gelatin gives it that velvety restaurant-style finish, and the sauce? Bold, sweet-savory, and totally keto-approved—without the insulin spike.

Why This One Works So Well

This isn’t one of those low-carb dishes that tastes like something’s missing. It feels like the takeout you miss, without the sugar crash after.

• Gelatin is the trick nobody talks about—it makes the sauce cling to the beef and gives it that glossy, luxe texture. No cornstarch needed.
• Coconut aminos bring the umami without the soy or excess carbs.
• Blackstrap molasses (just a touch) deepens the flavor and keeps it keto with minimal sugar impact—1 tbsp across the whole recipe is worth it.

What I Used (And Why It Worked)

• Flank steak (1.5 lb / 680g) – Lean, flavorful, and perfect for slicing thin. Chews like takeout if you cut it against the grain.
• Unflavored gelatin (2 tbsp) – Adds that classic Mongolian sauce body without starches. Don’t skip it.
• Coconut aminos (¼ cup) – Lower carb than soy sauce and way gentler on blood sugar.
• Minced garlic (4 cloves) – Because flavor.
• Monk fruit + allulose blend (¼ cup) – Gives the perfect sweetness without the cooling aftertaste you get from erythritol alone.
• Blackstrap molasses (1 tbsp) – Optional but recommended. Adds richness and depth. You can sub ½ tsp maple extract if you’re ultra-strict.
• Sesame oil (1 tbsp) – Nutty, toasty flavor bomb. Adds fat to help hit keto macros.
• Ground ginger (½ tsp) – Brings that signature zing.
• Sea salt + black pepper – Always.

Keto Swaps That Actually Work

Swap Idea	Carb Impact	Notes
Honey (for paleo)	+17g per tbsp	Tastes great, but not keto. Stick with monk fruit/allulose if tracking carbs.
Maple extract for molasses	Minimal	Keeps it sweet and smoky without the carbs.
Tamari instead of coconut aminos	Slightly more carbs	Works fine—just check the label.
Skirt steak or sirloin tip	Similar	Just slice it thin and across the grain. Texture may vary slightly.

What I Got Wrong

What Went Wrong	Why It Happens	How to Fix It
Sauce too thin	No thickener used	Simmer it post-cook for 10–15 mins to reduce.
Tough beef	Sliced wrong or cooked too fast	Slice against the grain and go LOW and slow.
Sauce too sweet	Sweetener amount too high	Start with 2 tbsp, taste, and adjust next time.

Step-by-Step: How to Make It

1. Slice flank steak super thin—¼ inch or thinner. Always go against the grain.
2. Coat with gelatin in a large bowl or zip-top bag. Shake or toss until it disappears into the meat.
3. Layer into slow cooker—try to spread it out evenly.
4. Mix sauce: Combine coconut aminos, garlic, monk fruit blend, molasses (or maple extract), sesame oil, salt, ginger, pepper.
5. Pour sauce over beef and stir to coat.
6. Cook on Low for 4–6 hours (preferred) or High for 2–3 hours.
7. Optional: Thicken sauce post-cook by removing the beef and simmering sauce in a pan until reduced.
8. Serve over cauliflower rice, steamed broccoli, or zucchini noodles.

I portion this into 4 servings—each gets about 5g net carbs depending on sauce reduction.

Keto Cooking Tricks That Help

• Pre-coat with gelatin—don’t just dump it in the sauce or it won’t bind right.
• Use powdered sweetener, not granulated—it dissolves better and avoids grittiness.
• Rest the beef a few minutes before serving so it soaks up the flavor.

How I Store and Track It

• Fridge: Up to 4 days in an airtight container. Keeps its flavor.
• Freezer: Yes! Freeze in individual portions with sauce. Thaws and reheats like a champ.
• Reheat: 325°F oven for 15–20 mins covered, or stovetop with a splash of water.

Real Keto Questions, Real Answers

Is blackstrap molasses keto?
Technically no, but 1 tablespoon across 4 servings only adds ~1g sugar per serving. Totally doable for most keto lifestyles.

Can I skip the gelatin?
Sure, but you’ll miss the silky-saucy finish. Your beef might feel dry and your sauce will be runnier.

Will monk fruit/allulose spike insulin?
Nope—not in most people. Allulose actually helps lower blood sugar response for some.

Can I pressure cook it instead?
You can, but I’ve found it’s easier to overcook the steak into mush. Slow cooker gives more control.

Nutrition Facts

Serving Size: 1 of 4 portions

Nutrient	Amount
Calories	207 kcal
Total Fat	8g
– Saturated Fat	2.3g
– Monounsaturated Fat	3.1g
– Polyunsaturated Fat	1.2g
Cholesterol	80mg
Sodium	700mg
Total Carbohydrate	5g
– Dietary Fiber	0g
– Sugars	2g
– Sugar Alcohols	2g
Net Carbs	3g
Protein	26g

Check out More Recipes:

• Low Carb Keto Cabbage Roll
• Low Carb Keto Zucchini Pizza Crust Recipe
• Low Carb Keto Sesame Asian Kelp Noodles Recipe