If you want the tastiest, most flavorful, low-carb Italian beef that will fall apart, make this one.
We’re going to make Low Carb Slow Cooker Italian Beef today!! It’s so tender and tasty, friend, I know you’ll love it!
This Italian beef recipe only has two easy steps to get it ready. After that, you just put everything in the slow cooker and leave it to cook for 6 hours. Then, boom!! The most delicious, fall-apart tender, flavorful, low-carb/keto dinner just waiting to be devoured!.
If you’re like me, you might be wondering where did this whole Italian Beef concept came from?
Italian beef sandwiches are a staple in Chicago and beyond. The customary ingredients – thinly sliced roasted beef, peppers, cheese and au jus gravy on a long Italian roll – make for a hearty, flavorful meal. But is this sandwich a healthy choice or nutritional nightmare? Let’s break it down.
The Origins of Italian Beef
To understand the health qualities of Italian beef, it helps to know a bit about how this sandwich evolved.
Italian immigrants in Chicago invented the Italian beef sandwich sometime in the early 1900s. It was an affordable way to stretch lesser cuts of beef to feed factory workers.
The typical recipe includes
- Thinly sliced roast beef – Traditionally made from leaner cuts like round or rump roast
- Italian bread – A long, wide loaf able to absorb juicy drippings
- Giardiniera – A spicy pickled vegetable mix
- Au jus gravy – Made by simmering seasoned beef drippings into a thin, savory sauce
- Peppers – Roasted green bell peppers and other veggies
- Cheese – Usually mozzarella
This classic sandwich likely earned its unhealthy reputation over time as restaurants supersized portions. But made properly with high quality ingredients, Italian beef offers some nutritional merit. Let’s analyze the key health pros and cons.
Potential Benefits of Italian Beef Nutrition
Below are some of the positives this sandwich can bring to the nutritional table:
- Lean protein – A typical 8-10 inch sandwich provides 25-40g protein from beef
- Iron – Beef supplies potentially 15% or more of your daily iron needs
- B vitamins – Especially vitamin B12, important for energy and brain health
- Potassium and magnesium – Essential minerals found in beef
- Vegetables – Peppers, pickles, and giardiniera boost veggie content
- Fiber – The bread and vegetables provide some dietary fiber
Quality lean beef is packed with protein, vitamins, and minerals. Pairing it with fresh veggies and a high-fiber bread balances out the meal.
Potential Drawbacks of Italian Beef Nutrition
Of course, most things in nutrition come with trade-offs. Here are some areas where Italian beef falls a bit short:
- Saturated fat – Especially if cheese is added, around 10-15g per sandwich
- Sodium – Can easily supply over 50% of your daily limit
- Calories – Large sizes with extra beef and cheese top 500+ calories
- Nitrates – Cured meats like pepperoni are high in nitrates
Portion control is key. Asking for “sweet” style with less gravy limits sodium. Saying “hold the cheese” cuts saturated fat. Choosing a smaller size reduces overall calories.
Tips for Balancing Italian Beef Nutrition
With a few tweaks, this sandwich can be a healthier meal choice:
- Select leaner beef options like round or sirloin tip roast
- Load up on the roasted peppers and giardiniera for veggie power
- Hold the mozzarella cheese or ask for just a sprinkle
- Opt for smaller sizes like 6 or 8 inches instead of 10-12 inches
- Order it “sweet” style to limit sodium from au jus gravy
- Split the sandwich in half and share it or save leftovers
- Pair with a green salad for added nutrition
- Avoid heavy fries, chips, or sugary drinks on the side
Thoughtful modifications let you keep the robust flavors while lightening up the overall nutrition stats.
How Italian Beef Compares to Other Sandwiches
Italian beef stacks up reasonably well against other popular sandwiches when ordered mindfully. Here’s a quick nutrition comparison:
| Sandwich | Calories | Fat | Sodium | Protein |
|---|---|---|---|---|
| 6″ Italian Beef (no cheese) | 350 | 15g | 800mg | 25g |
| Big Mac | 540 | 28g | 970mg | 25g |
| Meatball Sub | 760 | 42g | 1520mg | 32g |
| Pulled Pork | 500 | 32g | 950mg | 20g |
Portion sizes matter greatly. But Italian beef holds its own in the sandwich universe.
Should You Avoid Italian Beef Altogether?
For most healthy adults, there’s no need to strike one of Chicago’s finest sandwich inventions off the menu. With care to balance proportions and ingredients, you can absolutely enjoy Italian beef in moderation as part of a varied diet.
That said, these individuals may want to limit indulgence in this high-sodium, high-fat sandwich:
- Those with heart disease or high blood pressure
- Anyone following a low-sodium diet
- Older adults more sensitive to sodium levels
- Anyone limiting saturated fat intake
Consult your doctor about dietary restrictions if needed. And as with any rich, celebratory foods, your healthiest practice is to enjoy Italian beef sandwiches only occasionally and in reasonable portions. But with wise choices, most can savor this savory sandwich.
Healthier Ways to Customize Your Italian Beef
Don’t lose hope, Italian beef purists! There are still plenty of ways to enjoy the flavors you crave in a better-for-you sandwich:
- Use leaner cuts like sirloin tip or round roast
- Load up on roasted veggies like peppers, onions, and mushrooms
- Ask for extra giardiniera for a spicy kick
- Opt for part-skim or low-moisture mozzarella
- Order a smaller size on light wheat bread
- Get it sweet-style with just a light dipping of jus
- Boost nutrition with spinach, arugula, or mixed greens
- Skip heavy fries for a side salad or fresh fruit
With smart substitutions and sensible portions, you absolutely can indulge in Italian beef while supporting your health goals. Find the right balance to keep this Chicago favorite in your regular sandwich rotation.
The Bottom Line
Is Italian beef healthy? The verdict is in:
- This sandwich provides protein, iron, vitamins, minerals, and vegetables. But it’s high in sodium, saturated fat, nitrates, and calories, especially in oversized portions.
- With leaner meats, extra veggies, omitted or portion-controlled cheese, smaller sizes, and light bread, the nutrition profile improves.
- Compared to many other sandwiches, Italian beef can be a reasonable option in sensible amounts. But limit intake for those restricting sodium or fat.
- While not an everyday choice, it can be incorporated into an overall healthy diet with thoughtful modifications and restraint around portion sizes.
So slather on that giardiniera, but go easy on the mozzarella. Order a 6 inch instead of a foot long. And split it with a friend. With a few tweaks, Italian beef can be a delicious yet balanced addition to your meal plan.
Where did Italian Beef come from?
Not much is known about where Italian Beef came from, but it was said that Italian immigrants who worked at local stock yards in the early 1900s made it popular. People think that they would often bring home less desirable cuts of meat from work and roast them slowly in a spicy broth.
This made roasted meat that was very tender and full of flavor from the juices used in the cooking. It was put on Italian bread to make the meal last longer. By the 1950s, local restaurants were offering their own versions, and calling them “Italian Beef Sandwiches. ”.
“Super tender roasted meat, full of flavor from the spicy broth” – yesss!!! Sign me up!
I don’t want to give you too many facts, but I thought this was interesting: crock pots didn’t become popular until the 1940s. So this piece of meat was first cooked in the oven at a very low temperature until it magically became soft and tasty.
However, this is 2020, and we’re making this deliciousness in our slow cookers while we bring home the bacon and do ten other things that I’m too tired to think of right now.
But less about busy schedules and more about this tender meat that melts in your mouth!
What Cut of Meat is Italian Beef Made From?
There are different kinds of meat that can be used for this recipe when it comes to slow cooking. Good news! Most of these cuts are cheaper because they have more muscle or connective tissue. The slow cooking process breaks down that meat and tenderizes it really nicely. Any of these cuts would work:
- Chuck Roast
- Bottom round roast
- Rump roast
- Eye round
- Round tip roast
- Sirloin tip roast
I used a chuck roast for mine. I cut it into large 6 inch chunks and trimmed away as much fat as I could. That way when it’s finished cooking there’s hardly any oil floating on the top to remove. You could, of course, skip that step and deal with the fat after the meat is done cooking.
I also seared my meat before I added it to the crock pot. This is such a great way to infuse even more flavor into this dish.
I think you should put this hearty goodness on slider buns or hoagie rolls, dip them in the meat sauce, and eat the tastiest Italian beef sandwich ever if you’re not watching your carbs.
And if you want to share, it’s a great meal to feed a lot of people while you watch a game or hang out with your friends.
How about we discuss how to make this yumminess??
As I mentioned this is a pretty easy recipe… but allow me to break it down for you.
Johnnie’s Iconic Italian Beef Is A Delicious Mess Of Beef And Gravy | Legendary Eats | Insider Food
FAQ
Are Italian beefs unhealthy?
How many calories are in Italian beef?
Why is Italian beef so good?
How many calories are in a portillos Italian beef?
What makes Italian Beef So Good?
The true power of the Italian beef is how it takes one of the leanest, toughest, and least flavorful parts of the cow, the lean and boring round, and transforms it into something so unhinged and supremely beefy.
What are the benefits of having beef?
Beef is an excellent source of protein having 26 grams per 100 grams of serve. Besides, it is rich in vitamin B-12, B-6 and iron. Consumption of beef must be encouraged to meet the protein requirements and overcome nutritional deficiencies like protein-energy deficiency, nutritional deficiency anaemia, megaloblastic anaemia etc. However, beef has high amounts of saturated fats which are potentially capable of elevating the bad cholesterol in the body. Thus, its consumption should be restricted to only once or twice a week and the maximum serving per person should not increase 50 grams.
Is an Italian beef sandwich healthy?
An Italian beef sandwich is a rich source of protein, providing 94 percent of the average healthy adult’s daily protein needs. Additionally, a single Italian beef sandwich provides you with 21 percent of your daily potassium requirement. The sandwich’s sodium content is not particularly high, as Italian beef is a freshly-prepared food.
What kind of beef is used for Italian beef?
The cut of beef used for Italian beef is typically chuck. The beef is slow cooked until fall-apart tender, then piled high in a hoagie bun with some of the meat’s tasty, sloppy cooking juices. From there, the sandwich is finished with a shower of pepperoncini, giardiniera (pickled Italian vegetables), and provolone cheese.