Chinese Pepper Steak – Diabetic Friendly and Gluten-Free Recipe

Attention all foodies! Are you looking for a mouth-watering yet healthy recipe to add to your dinner rotation? Say hello to my Chinese Pepper Steak – a dish that is both diabetic friendly and gluten-free. Trust me, one bite of this delicious stir fry and you’ll be hooked.

I understand that it can be a bit challenging to find dishes that are low in carbs, yet still full of flavor. This is where the Chinese Pepper Steak comes in. It satisfies your cravings for Chinese food while being considerably lower in carbs than many other dishes.

The perfect combination of beef, peppers and ginger gives this dish amazing flavors, completing the Chinese taste experience. Believe it or not, this recipe is perfect for everyone – ketogenic dieters, those with gluten-intolerance or diabetes, and anyone looking to eat healthier without sacrificing flavor.

Get ready to take your taste buds on a journey to a Chinese restaurant at home with this quick and easy recipe which can be whipped up in just 30 minutes. So put on your apron and let’s get started with the ingredient list.

Why You’ll Love This Recipe

Chinese Pepper Steak - Diabetic Friendly and Gluten-Free
Chinese Pepper Steak – Diabetic Friendly and Gluten-Free

Are you looking for a gluten-free and diabetic-friendly recipe that’s both healthy and delicious? Look no further than this Chinese Pepper Steak recipe!

What sets this dish apart is not only its health benefits but also its incredible flavor profile. The tender cuts of steak are coated in a savory sauce made from light soy sauce, fresh ginger, and garlic cloves.

The addition of green bell peppers and onions gives the meal a satisfying crunch and loveable sweetness that complements the flavor of the steak perfectly.

But that’s not all! This recipe is also incredibly versatile. It can be prepared using a slow cooker or an Instant Pot, making it perfect for busy weeknights. And with just 30 minutes of cook time, you can whip up a home-cooked meal that tastes like it came straight from your favorite Chinese restaurant.

Not only is this dish low in carbs, but it’s also high in protein and iron – essential nutrients for anyone on a diabetes meal plan. Plus, if you’re watching your sodium intake, you can easily lower the sodium by using tamari instead of regular soy sauce.

So whether you’re looking to cater to special dietary needs or just want to try something new and deliciously healthy, this Chinese Pepper Steak recipe is sure to become a staple in your kitchen!

Ingredient List

“Deliciously savory Chinese Pepper Steak with a healthy twist!”

Let’s gather the healthy and flavorful ingredients!

Here are the ingredients you will need to make this delicious Chinese Pepper Steak recipe, which is healthy, diabetic-friendly, and gluten-free.

  • Flank Steak: 1 pound, cut into thin slices against the grain.
  • Green Bell Peppers: 2 medium-sized, sliced into thin strips.
  • Onion: 1 medium-sized, diced.
  • Garlic Cloves: 2 cloves, minced.
  • Fresh Ginger: 1 tablespoon, peeled and grated.
  • Light Soy Sauce or Tamari Sauce: 1/4 cup .
  • Ground Ginger: 1/2 teaspoon.
  • Sesame Oil: 1 tablespoon.

Note: If you want a lower-sodium version of this recipe or have concerns with gluten intake, use a reduced-sodium soy sauce and tamari sauce instead.

The Recipe How-To

“Gluten-free and diabetic-friendly never tasted so good!”

Now is the time to get cooking with our delicious Chinese Pepper Steak recipe that is gluten-free and diabetic-friendly.

Preparation Time: 10 minutes

Cooking Time: 20 minutes


  • 1 pound flank steak, sliced against the grain into thin strips
  • 2 medium green bell peppers, sliced
  • 1 medium onion, sliced
  • 3 garlic cloves, minced
  • 1 tablespoon minced fresh ginger or 1 tsp ground ginger
  • 1 tablespoon sesame oil
  • Net Carbs: 10g, Total Carbs: 14g, Fiber: 4g, Fat: 27g, Protein: 42g, Calories: 507 kcal.


  1. Take a large skillet and place it over medium-high heat.
  2. Add the sesame oil and let it heat up.
  3. Once hot, add the steak to the skillet and cook for around three to four minutes or until browned.
  4. Remove the steak from the skillet and place it onto a separate plate.
  5. In the same skillet, add the onion and green bell pepper.
  6. Add garlic cloves and ginger to the skillet and stir fry for 30 seconds.
  7. Cover your skillet and allow it to cook for about five minutes or until tender.
  8. Return the beef back to your skillet.
  9. Add tamari or light soy sauce (gluten-free) to your skillet and stir everything together so that all ingredients are fully coated with sauce.
  10. Stir-till everything is mixed well and heated throughly.
  11. Enjoy with cooked white or brown rice of your preference straight away.

The aroma of fresh garlic, ginger, beef flank steak all harmonize together in this savory dish that complements with any cooked rice of your choice.


Substitutions and Variations

“Sizzling stir-fry full of fresh veggies and lean protein”

Looking to add a little extra flair to your Chinese Pepper Steak recipe? Don’t be afraid to get creative with your ingredients! Here are some substitutions and variations that will help you add your own personal touch to this delicious dish.

– For a vegetarian option, replace the steak with sliced mushrooms or extra-firm tofu. This will give you a meaty texture without the added animal protein.

– If you want to reduce the carbs even further, swap out the green bell peppers for broccoli florets or sliced zucchini. Both of these options are low in net carbs and will add some color to your recipe.

– Want a little more heat? Try adding in some red pepper flakes or sriracha sauce to give your Pepper Steak a bit of a kick.

– Looking for a lower sodium option? Swap out the soy sauce for tamari or a low-sodium soy sauce. You can also reduce the amount of soy sauce in the recipe and replace it with some beef broth or chicken stock.

– To make this recipe even quicker and easier, try cooking it in a slow cooker or instant pot. Simply toss all of your ingredients into the pot and let it cook on low for 6-8 hours, or on high for 3-4 hours.

– For a fancy twist, try serving your Chinese Pepper Steak stuffed inside a roasted bell pepper. It’s like having two dishes in one!

Whatever substitutions or variations you choose, be sure to taste test along the way so you can make any necessary adjustments to suit your personal preferences.

Serving and Pairing

“Spice up any weeknight dinner with this easy-to-make meal”

When it comes to serving and pairing Chinese Pepper Steak, there are several options that will complement the bold flavors of this dish. Traditionally, Chinese Pepper Steak is served over a bed of cooked rice, which works perfectly since the soft texture of the rice balances out the crunchiness of the peppers.

If you’re looking for a healthier option, you could swap out the rice for some quinoa or cauliflower rice instead. These alternatives have lower net carbs and provide a nice contrast to the peppery flavors of the dish.

In terms of pairing, consider serving Chinese Pepper Steak alongside other popular Chinese food dishes such as sweet and sour pork or stuffed peppers. These dishes share similar ingredients with Chinese Pepper Steak and will create a cohesive and satisfying meal.

For an added kick of flavor, drizzle some sesame oil over your Pepper Steak just before serving. The rich, nutty taste of sesame oil pairs well with soy sauce and will give your dish a restaurant-quality finish.

Finally, if you’re looking to make this dish part of a larger meal plan or keto diet menu, be sure to check the nutritional values against your dietary requirements. A 1-cup serving contains roughly 23 grams of net carbs so it may not work for everyone’s carb intake.

Make-Ahead, Storing and Reheating

“Perfectly tender beef, crisp veggies, and flavorful sauce”

Just like most stir-fry dishes, Chinese Pepper Steak can be made ahead of time to save you precious minutes in the kitchen when it’s time for dinner. If you plan to make this dish ahead of time, there are a few things you’ll want to keep in mind.

First, I recommend storing the cooked steak and vegetables separately in airtight containers. This will help prevent them from getting soggy or losing their texture. You can store them in the refrigerator for up to 3 days or freeze them for up to 3 months.

To reheat, place the cooked steak and vegetables in a pan over medium heat and add a splash of water or broth to help create steam which will help prevent the meat from getting dry. Stir occasionally until heated through. This should take about 5-7 minutes.

If reheating from frozen, I recommend thawing overnight in the refrigerator before reheating.

When it comes to reheating cooked rice, I recommend reheating it in the microwave or over stovetop with a splash of water or broth until warmed through. Avoid using too high heat or your rice will end up dry and tasteless.

Overall, Chinese Pepper Steak is a great make-ahead meal that you can enjoy whenever you want with minimal effort. By following these storing and reheating tips, you’ll be able to enjoy this delicious diabetic friendly and gluten-free recipe anytime!

Tips for Perfect Results

“Healthy and flavorful never tasted so good”

Do you want to impress your guests with a perfectly cooked Chinese Pepper Steak? Follow these tips and become a pro at stir-frying this delicious dish.

First, in order to achieve the ideal level of tenderness, it is essential to slice the beef thinly, against the grain. This will make the meat more tender, while also helping it absorb the flavors of the marinade more easily.

Another way to enhance the flavor of your pepper steak is by using fresh ingredients. Garlic cloves and fresh ginger will give your dish an authentic taste that cannot be replicated with powdered alternatives. Fry them up in sesame oil for an extra kick of flavor.

When cooking with green bell peppers, or any other vegetable for that matter, make sure to not overcook them as they can become mushy and lose their crunchiness. Keep them slightly crisp for an added texture that will complement the juicy beef perfectly.

For those on a low-carb diet, tamari is an excellent substitute for soy sauce due to its lower sodium content, and can be found in most grocery stores. It’s also gluten-free, making it a good choice for anyone with dietary restrictions.

Finally, don’t be afraid to experiment with different variations of this recipe. Switch out the type of meat or vegetables for a completely new take on this Chinese classic. And remember to have fun with it – after all, cooking should be a form of creative expression.

By following these simple tips and tricks, you’ll be able to perfect your Chinese Pepper Steak every time. Happy stir-frying!


As you prepare to try out this delicious recipe, it’s common to have questions regarding variations, substitutions or other culinary concerns. Here are some frequently asked questions and their respective answers that will help you navigate through any challenges that may arise while preparing this mouthwatering Chinese Pepper Steak.

Is pepper steak Chinese food healthy?

A delicious and nutritious dish that is highly recommended for our community is pepper steak. This meal is not only flavorful, but it is also a good source of protein and Vitamin B12, which is beneficial for our immune and blood systems. To make it even more health-friendly, we cook it in oils low in fat to minimize any potential risks such as Diabetes and other diet-related problems.

How many carbs are in Chinese pepper steak?

The nutritional information for one serving (1 cup) of Gfs Chinese Pepper Steak is as follows: 11g total carbohydrates, 10g net carbs, 5g fat, 13g protein, and 150 calories.

How many carbs are in Chinese pepper steak with onions?

The Pepper Steak With Onion dish from Taste Of China Super Buffet offers a nutrient-packed meal with a balance of carbohydrates, fat, and protein. One serving contains 21g of total carbs, 16g of net carbs, 17g of fat, 27g of protein, and 340 calories.

How many calories are in pepper steak and rice?

This particular Piccadilly Entrees dish called Chinese Pepper Steak With Rice is a single serving size that offers 39 grams of total carbohydrates, 37 grams of net carbohydrates, 6 grams of fat, 29 grams of protein, and a total of 310 calories.

Bottom Line

In conclusion, Chinese Pepper Steak is a delicious and healthy dish that can satisfy your taste buds without compromising your health. Unlike the pepper steak you find in a Chinese restaurant, this recipe is low-carb, gluten-free, diabetic-friendly, and lower in sodium. Using fresh ingredients like garlic, ginger, and green bell peppers gives the dish a lot of flavor and nutrition.

With the step-by-step instructions provided in this article, you can easily make this recipe in just 30 minutes using a stir fry or even a slow cooker. You can customize the ingredients to suit your dietary needs and preferences. Whether you are on a keto diet, diabetic meal plan or simply looking for a quick and easy beef stir fry recipe that’s healthy and delicious, Chinese Pepper Steak is the answer.

So next time you crave Chinese food or want to impress your family and friends with your cooking skills, give this pepper steak recipe a try. I’m sure you’ll love it as much as I do. Happy cooking!

Chinese Pepper Steak - Diabetic Friendly and Gluten-Free

Chinese Pepper Steak – Diabetic Friendly and Gluten-Free Recipe

From "Mix ‘n Match Meals in Minutes", I got this from my Daily Diabetic Recipe web-site. Sounds quick and easy — and hopefully, tasty! Diabetic Exchanges: 3 Lean Meat, 3 Vegetable. Posted for ZWT6!
5 from 1 vote
Prep Time 10 minutes
Cook Time 10 minutes
Course Main Course
Cuisine Fusion
Servings 2
Calories 565.5 kcal


  • 1 teaspoon sesame oil
  • 1/2 medium onion, sliced (1 cup)
  • 2 medium green bell peppers, sliced (about 3 cups)
  • 1 tablespoon chopped fresh ginger or 1 teaspoon ground ginger
  • 3 medium garlic cloves, crushed
  • 1/2 lb sirloin steak, cut into 2×1/2-inch strips
  • 2 tablespoons light soy sauce or 2 tablespoons tamari
  • 1 -2 cup cooked rice (to serve)


  • Heat sesame oil in wok.
  • When wok is smoking, add onion, green pepper, ginger, and garlic. Stir-fry 3 minutes.
  • Add meat and stir-fry 1 minute.
  • Add soy sauce and stir-fry 3 minutes. Remove to a plate.
  • Do not wash wok; use it to stir-fry cooked rice until heated through.
  • Serve pepper steak over stir-fried rice.



Serving: 380gCalories: 565.5kcalCarbohydrates: 37.9gProtein: 37.6gFat: 28.6gSaturated Fat: 10.6gCholesterol: 111.1mgSodium: 1090.4mgFiber: 3gSugar: 4.4g
Keyword < 30 Mins, Asian, Chinese, Free Of…, Healthy, Low Cholesterol, Meat, Peppers, Rice, Vegetable
Tried this recipe?Let us know how it was!

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Shara @The Bird BBQ

Shara loves to experiment with different flavors and techniques when it comes to BBQ. She has been perfecting her craft for years and loves hosting backyard BBQs with friends & family. She often comes up with creative recipes that her guests rave about.