Slow Cooker Korean Beef (High Protein & Healthy)

Name: Slow Cooker Korean Beef (High Protein)
Prep time: 15 min
Cook time: 6 h
Total time: 6 h 15 min
Cuisine: Korean
Ingredients: 1.5 lbs (680g) Flank Steak, sliced thin; ½ cup (120ml) Low-Sodium Soy Sauce; ½ cup (120ml) Beef Broth; 1 Asian Pear, grated; 2 tbsp Brown Sugar; 1 tbsp Gochujang (Korean Chili Paste); 1 tbsp Fresh Ginger, grated; 3 cloves Garlic, minced; 1 tbsp Sesame Oil; 1 tbsp Cornstarch + 2 tbsp Water; Garnish: Green onions, Sesame seeds

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Slow Cooker Korean Beef (Bulgogi) is undeniably delicious, but restaurant versions are often drowning in refined sugar and made with fatty cuts of meat that can wreck your macros in a single sitting. My version gives you that addictive sweet-and-savory glaze you crave without the sugar crash or the guilt.

The solution? We swap the traditional fatty ribeye for Lean Flank Steak—the bodybuilder’s choice—and sweeten the sauce naturally with grated Asian pears (or apples). This simple swap keeps the dish macro-friendly while ensuring the meat melts in your mouth. Whether you stuff it into tacos for a Tuesday night dinner or pile it high on rice bowls for your weekly meal prep, this Slow Cooker Korean Beef delivers over 30 grams of protein per serving with minimal effort. This recipe is the star of the beef section in my High Protein Dump Dinners collection.

Table of Contents

Crockpot Flank Steak Recipes: Flank vs. Chuck Roast

When it comes to crockpot flank steak recipes, choosing the right cut of beef is the difference between a “grease bomb” and a high-protein superfood. Most slow cooker beef recipes call for Chuck Roast, and while delicious, it isn’t the best choice for this specific flavor profile or health goal.

Raw lean flank steak next to sliced cooked tender beef strips showing grain texture. — Flank Steak vs Chuck Roast for Korean Beef

The Comparison: Chuck vs. Flank

Chuck Roast (The Standard): This cut is high in connective tissue and intramuscular fat (marbling). While it shreds easily after 8 hours, it is significantly higher in calories. A 3oz serving can pack 15-20g of fat. When mixed with a sweet sauce, this creates a hyper-palatable but calorie-dense meal that can be hard to fit into a weight loss plan.
Flank Steak (My Choice): Flank comes from the abdominal muscles of the cow. It is incredibly lean, fibrous, and packed with iron. Because it has very little internal fat, it relies on the sauce for moisture.

Why Flank Wins for High Protein Korean Beef Bowls

Flank steak boasts an impressive 24g of protein per 3oz serving with very little saturated fat. Unlike Chuck, which falls apart into “mush,” Flank steak holds its structural integrity even after slow cooking. When sliced thin against the grain, it becomes tender but retains a satisfying chew that mimics the texture of authentic grilled Bulgogi. It absorbs the Healthy Korean beef tacos marinade like a sponge, ensuring every bite is packed with flavor, not fat.

If you prefer a recipe using stewing beef chunks that fall apart completely, check out my Garlic Butter Beef Bites for a different texture experience.

Ingredients for Healthy Korean Beef Meal Prep

Traditional Korean Beef recipes often call for up to a cup of packed brown sugar to achieve that sticky, caramelized glaze. To make this a healthy Korean beef meal prep option, we need to be smarter with our ingredients.

Flatlay of raw flank steak, Asian pear, soy sauce, and ginger. — Ingredients for Healthy Korean Beef

1. The Beef

We use Flank Steak, sliced very thin. You can also use Skirt Steak or Sirloin Tip, but Flank is the easiest to handle. Pro Tip: Freeze the steak for 20 minutes before slicing; firmness makes it easier to cut thin strips.

2. The Sweetener: Pears vs. Sugar

This is the game-changer. Instead of relying solely on refined sugar, we use 1 Grated Asian Pear (or a Fuji/Gala apple).

Flavor: Pears add a complex, floral sweetness that balances the salty soy sauce better than sugar alone.
Texture Science: Pears contain an enzyme called calpain, which acts as a natural meat tenderizer. It breaks down the tough protein fibers in the flank steak during the slow cook, ensuring the meat never gets tough.
We still use a small amount of brown sugar (or honey/maple syrup) for the caramelization note, but the fruit does the heavy lifting. Read more about the Nutritional benefits of Pears and their role in digestion here.

3. The Umami (Soy Sauce)

Low-sodium Soy Sauce is essential to control the salt intake. If you need a Gluten free Korean beef slow cooker option, simply swap this for Tamari or Coconut Aminos. Coconut Aminos will add extra sweetness, so you may be able to reduce the brown sugar even further.

4. The Heat (Gochujang)

Gochujang is a fermented Korean chili paste that provides a savory, sweet, and spicy kick that cannot be replicated by standard hot sauce. It adds depth and body to the sauce. If you can’t find it, Sriracha or Red Pepper Flakes work in a pinch, but Gochujang is the gold standard. Learn more about What is Gochujang? to understand why it’s a pantry staple.

5. Aromatics

Fresh Ginger and Garlic are non-negotiable. Powdered versions just don’t provide the same punch. Sesame Oil is added at the end for that signature nutty aroma—do not skip it!

How to Make Slow Cooker Korean Beef (The Dump & Slice Method)

This recipe follows a “Dump and Go” philosophy, but the prep of the meat is the one step you cannot rush.

Step 1: Slice Against the Grain

Slicing raw flank steak against the grain into thin strips for Korean beef. — Slicing Flank Steak for Slow Cooker

Lay your flank steak on a cutting board. Look at the direction the muscle fibers run. You want to cut perpendicular to those lines. Slicing against the grain shortens the muscle fibers, which is the scientific secret to making lean meat tender. If you slice with the grain, the meat will be chewy and tough, no matter how long you cook it. Aim for strips about 1/4 inch thick.

Step 2: The Dump

Raw beef strips, soy sauce, and aromatics in a slow cooker pot. — Raw Korean Beef Ingredients in Crockpot

Place your sliced beef strips into the slow cooker insert. In a small bowl, whisk together the soy sauce, beef broth, grated pear, brown sugar, garlic, ginger, and Gochujang. Pour this sauce over the beef and toss well to coat every strip.

Step 3: The Cook

Tender cooked Korean beef strips swimming in dark savory sauce inside slow cooker. — Cooked Korean Beef in Slow Cooker

Cover and cook.

Low: 5-6 hours. (Recommended for Flank).
High: 2-3 hours.
Note: Unlike a chuck roast which needs 8+ hours to break down connective tissue, Flank steak is lean and cooks relatively fast. Overcooking it can actually dry it out, so check it at the 5-hour mark.

Step 4: The Thicken

Glossy, thickened Korean beef sauce coating the tender meat strips. — Thickened Korean Beef Glaze

Slow cookers trap moisture, so the sauce won’t reduce on its own. About 30 minutes before serving, whisk 1 tablespoon of cornstarch with 2 tablespoons of cold water to create a slurry. Stir this into the bubbling crockpot. Cover and let it cook on High for another 20-30 minutes until the sauce creates a glossy glaze that clings to the meat.

5 Ways to Serve Slow Cooker Korean Beef

This meat is incredibly versatile. I recommend making a double batch so you can enjoy it in multiple ways throughout the week, targeting different cravings.

1. The Classic Rice Bowl

This is the standard for a reason.

A bowl of sticky Korean beef over rice topped with sesame seeds and green onions. — slow cooker korean beef and rice

The Base: Steamed Jasmine rice or nutritious Brown rice.
The Veggie: Steamed broccoli florets or baby bok choy.
Why it works: The sauce soaks into the rice, making it flavorful even after 3 days in the fridge.

2. Korean Beef Tacos (Fusion Style)

A fun family dinner idea that blends cuisines.

Three corn tortillas filled with Korean beef and crunchy cabbage slaw. — Healthy Korean Beef Tacos with Slaw

The Shell: Corn or Flour tortillas warmed on the stove until pliable.
The Slaw: Essential! A mix of shredded cabbage, lime juice, and sesame oil cuts through the savory beef. If you buy a head of cabbage for the slaw, use the leftovers to make my Unstuffed Cabbage Rolls later in the week.

3. Low Carb Lettuce Wraps (Keto Friendly)

For a lighter lunch or low-carb dinner.

The Shell: Use Bibb lettuce or Butter lettuce cups. They are sturdy but tender.
The Benefit: Cuts the carbs to almost zero while keeping the crunch. Perfect for a light lunch that won’t weigh you down.

4. Asian Beef Sliders (Party Food)

Unexpected guests? This beef is a crowd-pleaser.

The Bun: Sweet Hawaiian rolls.
The Method: Pile beef and slaw onto slider buns. These make an incredible appetizer spread alongside my Spinach Artichoke Wonton Cups.

5. Korean Beef “Power Salad” (Volume Eating)

If you have a big appetite but limited calories.

The Base: A massive bowl of mixed greens, shredded carrots, and cucumbers.
The Dressing: No extra dressing needed! Use the extra sauce from the slow cooker as a warm dressing that wilts the greens slightly.

Pro Tips for the Perfect Toppings

The toppings aren’t just garnish; they are flavor enhancers. These “Micro-Recipes” add huge value and authority to your dish.

1. Quick Pickled Cucumbers (The Acid)

The Mini-Recipe: While the beef cooks, slice cucumbers thinly and toss with rice vinegar, a pinch of sugar, and salt. Let sit for 30 mins.
Why: The acid cuts through the richness of the beef glaze, refreshing your palate with every bite.

2. The 2-Ingredient Spicy Mayo

The Mini-Recipe: Mix 2 tbsp Light Mayo or Greek Yogurt with 1 tsp Sriracha or Gochujang.
Why: Adds a creamy heat element that binds the taco or bowl together.

3. The Garnish Trifecta

Don’t skip these finishing touches:

Essential: Green Onions (Scallions) for fresh oniony bite.
Crunch: Toasted Sesame Seeds for texture.
Heat: Extra Red Pepper Flakes if you like it spicy.

Two Ways to Meal Prep (Tacos vs. Bowls)

This meat is incredibly versatile. I recommend making a double batch so you can enjoy it in two completely different ways throughout the week.

Option A: Healthy Korean Beef Tacos

This is my favorite way to serve it for a fun family dinner.

The Shell: Use small corn tortillas or flour tortillas. Use the same tortillas you keep on hand for my High Protein Breakfast Burritos.
The Slaw: A crunchy slaw is essential to cut through the rich, savory meat. Mix shredded cabbage, carrots, lime juice, and a touch of sesame oil.
The Sauce: Mix a little Greek yogurt with Sriracha or Gochujang for a high-protein spicy mayo drizzle.

Option B: High Protein Korean Beef Bowl

Perfect for lunch meal prep containers.

Glass meal prep container with rice, broccoli, and Korean beef. — Korean Beef Meal Prep Bowl

The Base: Steamed Jasmine rice or brown rice soaks up the extra sauce beautifully. If you love rice bowls, you’ll also enjoy my Slow Cooker Chicken Jambalaya for a Cajun twist.
The Veggies: Steamed broccoli or sautéed spinach adds volume and micronutrients.
Garnish: A generous sprinkle of toasted sesame seeds and sliced green onions makes it look (and taste) restaurant-quality.

Frequently Asked Questions

Is Korean Beef spicy?

It depends entirely on the Gochujang. Generally, Korean heat is a “sweet heat” that builds slowly, rather than a sharp, painful heat like cayenne. If you are sensitive to spice, start with 1 tablespoon of Gochujang or omit the red pepper flakes. You can always add Sriracha at the table for those who want more kick.

Can I make a Gluten Free Korean Beef Slow Cooker recipe?

Yes, absolutely. The main source of gluten in this recipe is the Soy Sauce (most soy sauce contains wheat). Simply swap the soy sauce for Tamari or Coconut Aminos, and ensure your Gochujang is certified gluten-free (some brands use wheat flour as a thickener).

How do I thicken the sauce in the slow cooker?

As mentioned in the steps, the sauce needs help. The slow cooker environment is sealed, meaning liquid doesn’t evaporate. You must use a cornstarch slurry (cornstarch + cold water) added at the end of cooking. Do not add cornstarch powder directly to the hot liquid, or it will clump instantly.

Can I use ground beef instead of steak?

Yes! For a budget-friendly Korean beef meal prep, you can use lean ground beef (93/7 or 96/4). However, you cannot “dump” it raw. You must brown the ground beef in a skillet first, drain the fat, and then add it to the slow cooker with the sauce ingredients. Cook on Low for just 2-3 hours to let the flavors meld.

What is the best cut of beef for slow cooker Korean beef?

It depends on your goals.
– Health/Protein: Flank Steak is the winner. It’s leanest and has the highest protein density.
– Texture: Chuck Roast is the classic choice if you want shredded, fatty, melt-in-your-mouth meat, but it comes with a higher calorie tag.
– Budget: Sirloin Tip is a great middle ground that is cheaper than Flank but leaner than Chuck.

Conclusion

This Slow Cooker Korean Beef is a restaurant-quality meal prep that saves you calories, money, and time. It proves that you can enjoy bold, global flavors while sticking to your high-protein diet. By using smart ingredient swaps like pears and flank steak, you get all the satisfaction of takeout with none of the nutritional downsides.

A large serving platter of Korean beef ready for dinner. — Family Style Korean Beef Dinner

Craving something sweet after this savory meal? Use up that extra ginger in my High Protein Gingerbread Overnight Oats for a festive, healthy dessert or breakfast.