High Protein DietHigh Protein RecipeRecipe

Roast Beef Recipe with Gravy (High Protein • Low Carb • Ultra Juicy!)

Updated on 3 min read
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A tender, melt-in-your-mouth roast beef served with a rich, silky gravy — all high protein, low carb, and perfect for meal prep or family dinners.

Servings: 8
Prep Time: 10 minutes
Cook Time: Varies (28–30 min per pound)
Resting Time: 15 minutes
Total Time: ~1 hour 45 minutes
Diet: High Protein • Low Carb

Why You’ll Love This Recipe

  • Juicy, perfectly cooked roast beef with almost zero carbs
  • High protein meal that keeps you full for hours
  • Simple ingredients, big flavor
  • Perfect for holidays, weeknight dinners, or slicing for meal prep
  • Bonus: restaurant-quality gravy using the beef drippings
image 216 High Protein Diet, High Protein Recipe, Recipe

Ingredients

For the Roast Beef

  • 3–4 lb top round roast beef (room temp 1.5–2 hours before cooking)
  • 3 Tbsp olive oil
  • 1 Tbsp fresh rosemary
  • 1 Tbsp minced garlic (3 cloves)
  • 2 tsp thyme leaves (or ½ tsp dried thyme)
  • 1 ½ tsp fine sea salt
  • 1 tsp black pepper
image 215 High Protein Diet, High Protein Recipe, Recipe

For the Beef Gravy

  • ¼ cup cold water
  • 1 ½ Tbsp corn starch
  • ½ cup dry red wine
  • 1 ½ cups beef broth
  • ¼ tsp onion powder
  • ¼ tsp garlic powder
  • ¼ tsp sea salt (or to taste)
  • ¼ tsp black pepper (or to taste)
  • 2 Tbsp unsalted butter

Instructions

1. Make the Roast Beef

  1. Preheat oven to 450ºF (230ºC) and set up a roasting pan with a rack.
  2. Mix olive oil, rosemary, garlic, thyme, salt, and pepper. Let sit for 5 minutes.
  3. Pat the roast dry and tie with kitchen string every 1 inch for even cooking.
  4. Rub the seasoned oil all over the roast.
  5. Insert an oven-safe thermometer into the thickest part.
  6. Bake at 450ºF for 15 minutes, then (without opening the oven) reduce heat to 250ºF.
  7. Continue roasting 28–30 minutes per pound, or until internal temp reaches:
    • 135–140ºF for medium-rare
      (It will rise another 5ºF as it rests.)
  8. Remove from the oven, tent with foil, and rest for 15 minutes.
  9. Slice thinly against the grain.

2. Make the Gravy

  1. Mix corn starch + water to form a slurry. Set aside.
  2. Place the roasting pan (with drippings) over medium heat.
  3. Add red wine and scrape the bottom to deglaze.
  4. Reduce the wine by half.
  5. Add beef broth and bring to a gentle boil.
  6. Season with onion powder, garlic powder, salt, and pepper.
  7. Slowly pour in the cornstarch slurry while stirring.
  8. Simmer for 3 minutes until thickened.
  9. Turn off heat, stir in butter, adjust seasoning.
  10. Strain if you want a smoother gravy.

Serving Ideas

  • Serve with roasted veggies (low carb)
  • Pair with cauliflower mash instead of potatoes
  • Slice thinly for high-protein meal-prep boxes
  • Drizzle extra gravy for maximum flavor

Nutrition (Approx. per serving)

  • Calories: ~280
  • Protein: 34–36g
  • Carbs: 1–2g
  • Fat: 14–16g

(Varies based on serving size and gravy amount.)

Tips for Perfect Roast Beef

  • Bringing meat to room temp prevents dryness
  • Don’t skip resting! It keeps the roast juicy
  • Always slice against the grain for tenderness
  • Use the drippings — they add incredible flavor to gravy

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