Slow Cooker Mongolian Beef is the undisputed king of Chinese takeout. There is something addictive about those crispy-edged strips of beef coated in a sticky, sweet-and-savory soy glaze, buried under a mountain of green onions. But let’s be real: the restaurant version—especially the famous one from PF Chang’s—is essentially deep-fried beef swimming in a sugar syrup. A single serving can pack upwards of 800 calories and nearly a day’s worth of sugar.
We crave the flavor, but we hate the sugar crash that follows. My “Dump and Go” version skips the deep fryer entirely without sacrificing that signature texture. We use Lean Flank Steak slow-cooked in a savory soy-ginger glaze that naturally thickens without needing cups of brown sugar.
By coating the beef in cornstarch before cooking, we mimic that “fried” texture while keeping the meal lean and macro-friendly. This Healthy Mongolian beef recipe delivers over 30 grams of protein per serving and cuts the sugar by more than half compared to takeout. It is a highlight of the beef section in my High Protein Dump Dinners guide, proving that you can enjoy your favorite “bad” foods in a good way.
Table of Contents
Crockpot Flank Steak Recipes: Flank vs. Chuck Roast
When making crockpot flank steak recipes like Slow Cooker Mongolian Beef, choosing the right meat is 90% of the battle. Many people default to Chuck Roast for the slow cooker because it breaks down easily, but for this specific dish, Flank Steak is superior.
The “Lean” Advantage
Chuck roast is great for shredding (think pulled beef), but Slow Cooker Mongolian Beef isn’t meant to be shredded; it’s meant to be tender slices that hold their shape and provide a satisfying chew. Flank steak is incredibly lean but has long muscle fibers that, when treated correctly, become melt-in-your-mouth tender without falling apart into mush.
- Protein Density: Flank steak has a higher protein-to-fat ratio than chuck, making this a true high protein beef stir fry alternative.
- Texture: It provides a meatier bite that mimics the restaurant experience, whereas stew meat can sometimes get stringy or gelatinous.
Cross-Utilization
Buying beef in bulk saves money. If you grab a large family pack of Flank Steak, you can meal prep two completely different flavor profiles for the week. Use half for this Slow Cooker Mongolian Beef and half for my Slow Cooker Korean Beef. Both use the same cut but deliver totally distinct taste experiences—one savory/ginger, the other sweet/pear.
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Slow Cooker Mongolian Beef (Healthy)
- Total Time: 4 hours 15 mins
- Yield: 4 Servings 1x
Description
A lean, high-protein take on the takeout classic. Sticky, sweet, and savory beef made in the crockpot.
Ingredients
- 1.5 lbs (680g) Flank Steak, sliced
- ⅓ cup Cornstarch
- 2 tsp Olive Oil
- ½ cup Low-Sodium Soy Sauce
- ½ cup Water
- ⅓ cup Brown Sugar
- 1 cup Carrots, grated fine
- 1 tbsp Ginger, grated
- 4 cloves Garlic, minced
- 2 bunches Green Onions
Instructions
- Slice steak against grain. Coat evenly with cornstarch.
- Add to crockpot with oil, soy sauce, water, sugar, carrots, ginger, and garlic.
- Stir well. Cook LOW for 4-5 hours.
- Add green onions in the last 20 mins.
- Serve over rice or broccoli.
Notes
- Meat: Flank steak is best. Stew meat will need 7-8 hours.
- Veggie Hack: The carrots melt into the sauce, adding thickness and sweetness.
- Prep Time: 15 mins
- Cook Time: 4 hours
- Category: Dinner
- Method: Slow Cooker
- Cuisine: Chinese-American
Nutrition
- Serving Size: 1/4 recipe
- Calories: 320 kcal
- Sugar: 10 g
- Sodium: 950 mg
- Fat: 12 g
- Saturated Fat: 4 g
- Carbohydrates: 18 g
- Fiber: 1 g
- Protein: 32 g
- Cholesterol: 70 mg
Ingredients & The “Low Sugar” Hack
How do we get that sticky glaze in our Slow Cooker Mongolian Beef without the sugar bomb? We use smart ingredients and a hidden veggie trick.
1. The Beef
We use Flank Steak, sliced against the grain into ¼ inch thick strips. This ensures the meat stays tender. For a visual guide on technique, check out Serious Eats on how to slice flank steak against the grain.
2. The Sauce Base
- Low-Sodium Soy Sauce: This provides the salty, umami backbone. It is crucial to use low-sodium, as the sauce reduces and concentrates in flavor over time.
- Water: To dilute the saltiness and create enough liquid for the beef to braise in.
- Aromatics: Fresh garlic and ginger are non-negotiable in any PF Changs copycat slow cooker recipe. They provide the heat and zest that cuts through the rich sauce.
3. The Sweetener (And the Hidden Veggie)
Traditional recipes call for nearly a cup of packed brown sugar. We cut that down to just 1/3 cup for this Healthy Mongolian beef recipe. To make up for the lost volume and add natural sweetness, we use Grated Carrots. The carrots melt into the sauce during the slow cook, thickening it and adding sweetness without the glycemic spike. Plus, it bulks up the meal with fiber. This hidden veggie trick is similar to how I bulk up my Unstuffed Cabbage Rolls to make them more filling.
4. The Veggies
Green Onions (Scallions) are essential. We use them in two stages: some during the cook to infuse flavor, and a fresh handful at the end for crunch. You can also add broccoli florets in the last 30 minutes for a complete “beef and broccoli” style meal.
5. Gluten-Free Options
If you need a gluten-free version of this Slow Cooker Mongolian Beef, standard soy sauce is a no-go as it contains wheat. Swap it for Tamari or Coconut Aminos. Learn more about The difference between Soy Sauce and Tamari to see which fits your diet best.
Nutritional Showdown: Takeout vs. Homemade
To truly appreciate this Mongolian beef meal prep, let’s look at the numbers.
| Nutrient | PF Chang’s Mongolian Beef | Our Slow Cooker Version |
|---|---|---|
| Calories | ~800 kcal | ~320 kcal |
| Fat | 40g (Deep Fried) | 12g (Lean Beef) |
| Sugar | 25g+ | 10g |
| Protein | 20-25g | 32g |
By skipping the deep fryer and reducing the sugar, we create a meal that fits perfectly into a weight loss or muscle-building diet without sacrificing the “comfort food” factor.
How to Make Slow Cooker Mongolian Beef (Step-by-Step)
This recipe uses a specific technique called “velveting” (adapted for the slow cooker) to ensure the beef stays juicy.
Step 1: The Slice
Slice your flank steak against the grain. This shortens the muscle fibers, ensuring the meat is tender rather than chewy. If you slice with the grain, you will be chewing for hours! Pro Tip: Freeze the steak for 20 minutes before slicing to get paper-thin strips.
Step 2: The “Cornstarch Coat”
This is the secret to the Healthy Mongolian beef recipe texture. Place your sliced beef in a Ziploc bag with ½ cup of cornstarch. Shake well until every piece is evenly coated.
- Why? The cornstarch creates a barrier that protects the meat from drying out. As it cooks, the cornstarch mixes with the liquids to naturally thicken the sauce into a glaze, eliminating the need for a slurry at the end. This mimics the crispy coating of fried beef.
Step 3: The Dump & Cook
Place the coated beef in the slow cooker. Whisk together the soy sauce, water, brown sugar, ginger, garlic, and grated carrots. Pour over the beef and stir to coat.
- Cook Time: Low for 4-5 hours or High for 2-3 hours.
- Warning: Flank steak cooks faster than a roast. Do not leave this for 8-10 hours, or the beef will disintegrate.
Step 4: The Finish
About 10 minutes before serving, stir in the green onions (cut into 2-inch pieces). If you are adding broccoli, steam it separately and stir it in now to keep it bright green and crisp-tender.
3 Ways to Serve (Mongolian Beef Meal Prep Ideas)
This Mongolian beef meal prep is versatile and reheats beautifully.
1. The Classic Bowl
Serve the sticky Slow Cooker Mongolian Beef over a bed of fluffy Jasmine rice. The rice soaks up the extra ginger-soy glaze. If you love rice bowls, you’ll also enjoy my Slow Cooker Chicken Jambalaya for a different take on grain-based dinners.
2. The Low Carb Bowl
If you are watching carbs, serve this over a bed of Cauliflower Rice or simply alongside a massive portion of steamed broccoli and snap peas. The rich sauce makes the vegetables taste indulgent. This transforms the dish into a keto-friendly high protein beef stir fry experience.
3. The Noodle Bowl
For a fun twist, serve the beef and sauce over Ramen noodles, Udon noodles, or even spiralized Zucchini noodles (“Zoodles”). It gives a “Lo Mein” vibe that feels like a cheat meal.
Storage and Reheating Tips
Because we are using lean beef and a cornstarch-based sauce, storage requires a little care to maintain the best texture.
Fridge Storage
Store leftovers in an airtight glass container for up to 4 days. The sauce will thicken significantly as it cools.
Reheating
- Microwave: Add a splash of water or beef broth before heating to loosen the sauce. Heat in 1-minute intervals, stirring in between.
- Stovetop: Reheating in a pan is the best way to revive the texture. Toss the beef and sauce in a hot skillet for 3-4 minutes.
Freezing
You can freeze the cooked beef and sauce for up to 3 months. Thaw overnight in the fridge. Note that the cornstarch sauce may separate slightly; simply whisk it or stir vigorously while reheating to bring it back together.
Frequently Asked Questions
Why is my Mongolian beef tough in the slow cooker?
Tough Slow Cooker Mongolian Beef usually comes down to two things:
1- Slicing: You likely sliced with the grain instead of against it. Always look for the lines in the meat and cut perpendicular to them.
2- Overcooking: Flank steak is lean. If you cook it for 8-10 hours like a pot roast, it will dry out. Stick to the 4-5 hour window on Low.
Is Mongolian beef spicy?
Traditionally, it has a mild heat from the ginger and sometimes dried red chilies. This recipe is mild and family-friendly, but you can easily make it spicy by adding 1-2 teaspoons of Sriracha or red pepper flakes to the sauce before cooking.
How to thicken Mongolian beef sauce?
The cornstarch coating on the beef usually does the trick perfectly. However, if your slow cooker runs hot or adds too much condensation, you can mix 1 tbsp cornstarch with 1 tbsp cold water and stir it in during the last 30 minutes. Cooking on “High” with the lid off for the final 20 minutes also helps reduce the sauce.
Can I use stew meat instead of flank steak?
Yes, you can use chuck roast or stew meat cubes for a budget version of this PF Changs copycat slow cooker meal. However, you will need to adjust the cooking time. Stew meat needs longer (7-8 hours on Low) to break down the connective tissue. The texture will be more “shredded” than “sliced,” but the flavor will still be delicious.
Conclusion
This Slow Cooker Mongolian Beef gives you everything you love about the takeout classic—crispy edges, sticky sweet sauce, and savory depth—without the takeout guilt. It is high in protein, lower in sugar, and incredibly easy to make. By swapping deep-frying for slow cooking, we’ve created a high protein beef stir fry that you can feel good about eating any night of the week.
Love Asian-inspired flavors? Try my Slow Cooker Butter Chicken for another healthy takeout fakeout that will save you money and calories.