Keto • High-Protein • One-Pan Meal
Quick Description
A rich, creamy, savory beef-and-broccoli skillet made in one pan. Packed with protein, low in carbs, and perfect for meal prep. The creamy sauce blends ground beef, Greek yogurt or cream cheese, and simple spices for a fast, satisfying comfort meal.
Servings & Timing
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: 25 minutes
Ingredients List
Beef & Broccoli
- 1 lb lean ground beef (90% or higher)
- 3 cups broccoli florets (fresh or frozen)
- 1 small onion, diced (optional)
- 2 cloves garlic, minced
- Salt & black pepper to taste
- ½ tsp paprika
- ½ tsp onion powder
- ½ tsp garlic powder
High-Protein Creamy Sauce
- ½ cup plain Greek yogurt or 4 oz low-fat cream cheese
- ½ cup cottage cheese (blended smooth for best texture)
- ¼ cup beef broth or water
- 1 tbsp Parmesan cheese (optional for thickness)
Instructions
Step 1 — Cook the Beef
Heat a skillet over medium heat. Add ground beef and cook until browned, breaking it into crumbles. Drain excess fat if needed.
Step 2 — Add Aromatics
Stir in garlic and onion. Cook 2–3 minutes until fragrant.
Step 3 — Add Broccoli
Add broccoli florets. If using fresh, add 3 tbsp water and cover for 3–4 minutes to soften. If frozen, cook uncovered until heated through.
Step 4 — Build the Creamy Sauce
Lower the heat. Add Greek yogurt, blended cottage cheese, beef broth, paprika, garlic powder, onion powder, salt, and pepper.
Stir until melted, creamy, and fully combined.
Step 5 — Simmer
Let the mixture cook for 3–4 minutes until thickened. Add more broth if you want a looser sauce.
Step 6 — Serve
Taste and adjust seasoning. Serve warm.
Additional Notes
- For extra creamy texture, always blend cottage cheese before adding.
- This reheats perfectly for meal prep without drying out.
- You can add mushrooms or spinach for extra volume.
Dietary Info
- High-protein
- Low-carb & keto-friendly
- Gluten-free
- 35–40g protein per serving (approx.)
Flavor Tips & Variations
- Add red chili flakes for heat.
- Use ground turkey or chicken instead of beef.
- Add 1 tbsp Dijon mustard for a tangy creamy sauce.
- Top with shredded cheese for extra richness.
Ingredient Substitutions
- Greek yogurt → light cream cheese or cottage cheese
- Ground beef → turkey, chicken, or bison
- Broccoli → cauliflower, spinach, zucchini
- Beef broth → chicken broth or water
Recipe Variations & Serving Suggestions
- Serve over cauliflower rice for a full keto meal.
- Use as filling for low-carb tortillas.
- Eat as a high-protein “bowl” with extra veggies.
- Add 1 fried egg on top for even more protein.
Storage & Make-Ahead
- Refrigerate 3–4 days
- Microwave reheats well
- Add a splash of broth to rehydrate the sauce
