A lot of people like the salty taste of store-bought beef jerky, but you don’t need any salt to make soft and tender beef jerky. You can season the meat in any way you like, but a dehydrator and meat are the only things you need. The process is also easier than you might think.
You might be looking for a low-sodium beef jerky recipe, but what’s more important is that you pay attention to how hot the meat is inside. Making beef jerky at home is safe, but you need to be extra careful to make sure it’s safe.
Beef jerky is one of my all-time favorite snacks. The rich, savory flavor of seasoned beef cured to perfection – what’s not to love? Unfortunately, most store-bought jerky is loaded with sodium with some brands containing over 1000 mg per serving! As someone who tries to limit salt intake for health reasons I was determined to figure out how to make low sodium beef jerky myself at home.
After lots of testing different methods, I’m excited to share how you can easily make delicious low sodium beef jerky too. With just 5 basic ingredients, a dehydrator, and a little prep time, you’ll wow your tastebuds with jerky that’s tender and bursting with flavor. No need to pay a premium for healthy jerky again – you can make it even better at home!
Here’s my step-by-step guide on how I make mouthwatering low sodium beef jerky with an incredible texture and taste
Ingredients You’ll Need
The great thing about DIY beef jerky is you don’t need any fancy ingredients. Here’s what you’ll need:
- Lean beef – I prefer flank steak or bottom round. Slice against the grain into 1⁄4 inch thick strips.
- Worcestershire sauce – Provides lots of flavor without much sodium.
- Brown sugar – A touch of sweetness to balance the savory flavor.
- Garlic powder – For a zest of garlic without the salt that comes with fresh cloves.
- Pepper – I use a coarse cracked black pepper.
That’s it! With just these 5 ingredients, you’ll get delicious jerky with only about 100 mg of sodium per serving. Way better than the 500 mg or more in most store-bought brands.
Prep the Beef
I like working with partially frozen beef when slicing it into strips for jerky. Here are my tips for prepping the meat:
- Trim off any visible fat from the beef first. Fat turns rancid when dehydrating.
- Partially freeze the beef for 1-2 hours until firm but not solid. This makes slicing so much easier.
- Slice the beef against the grain into long 1⁄4 inch thick strips. Cut with the grain if you prefer more chewy jerky.
- Cut the strips to your desired size. I like 6 inch strips.
Pro-tip: Use a very sharp knife or meat slicer to ensure clean cuts. Frayed edges on the jerky can lead to spoilage.
Make the Jerky Marinade
In a large bowl or resealable plastic bag, mix together:
- 1⁄4 cup Worcestershire sauce
- 2 tbsp brown sugar
- 1 tsp garlic powder
- 1⁄2 tsp cracked black pepper
Then add the sliced beef and toss until fully coated in the marinade. Cover and refrigerate for 12-24 hours, tossing occasionally.
The marinadereally infuses the beef with flavor. I never skip this important step!
Dehydrate the Jerky
This is the fun part! Arrange the marinated beef in a single layer on dehydrator trays, making sure the pieces aren’t touching.
Dehydrate at 155°F for 3-5 hours until the meat is dried through but still tender. I like my jerky with a slight chew but totally dehydrate it if you prefer crispy jerky.
Test for doneness by bending a piece. It should crack but not break when bent.
Let the finished jerky cool completely before storing in an airtight container for up to 2 weeks. Enjoy!
Flavor Variations to Try
Once you get the basic technique down, there are endless ways to customize your jerky with other flavors. Here are some of my favorites marinade variations to try:
- Teriyaki – Use teriyaki sauce instead of Worcestershire and add grated ginger.
- Spicy Sriracha – Add Sriracha sauce and crushed red pepper flakes.
- Coconut Curry – Use coconut aminos, curry powder, and lime juice.
- Honey Bourbon – Replace brown sugar with honey and add bourbon.
Mix up the marinades to keep your homemade jerky exciting. The flavor combinations are endless!
Make a Jerky Marinade Without Sugar
To make sugar-free jerky, simply omit the brown sugar from the basic marinade recipe. Here are some other sweetener-free flavor ideas:
- Lemon-Herb – Salt-free lemon juice and dried herbs like oregano and basil.
- Chili-Lime – Salt-free chili powder and lime juice.
- Vinegar-Onion – Cider vinegar and onion powder.
Storing Your Homemade Jerky
Properly storing your jerky keeps it fresh and prevents spoilage. Here are my tips:
- Let jerky cool completely before storing. Warm jerky can sweat and spoil quicker.
- Store in an airtight container at room temperature for up to 2 weeks.
- For longer storage, keep jerky in the fridge for 1-2 months or the freezer for 6 months.
- If moisture builds up in the container, blot jerky with paper towels. Excess moisture leads to spoilage.
With proper storage methods, you’ll be enjoying your homemade jerky for weeks!
I hope you’re inspired to make your own low sodium beef jerky at home now. It takes a little time but saves money and lets you control the quality. Plus, impressing your friends and family with your jerky-making skills is pretty satisfying too!
If you have any special jerky tips or favorite marinade recipes, I’d love to hear them. Leave me a comment below to keep the jerky conversation going. Happy homemade jerky making!
Low Sodium Beef Jerky Recipe
Pick lean meat that doesn’t have a lot of fat on it to make low-calorie beef jerky at home without adding salt. Slice off any excess fat and cut the meat, with the grain, into quarter-inch slices. You can marinate the beef in your favorite low-sodium sauce if you want to, but be sure to keep it in the fridge while it’s doing that.
The University of Wisconsin Extension says that for a low-salt ground beef jerky recipe, you should use ground beef that is at least 93% lean. North Dakota State University says that making jerky at home with whole muscle meats is usually a safer choice. It’s better to be safe than sorry, and ground meat is more likely to carry bacteria that could be harmful than other cuts.
When your meat is ready to cook, preheat the dehydrator to 155 degrees Fahrenheit. Place the meat slices on the dehydrator trays. Allow the meat to dry out for at least four hours, or until the jerky is the consistency you want. Open the doors of the dehydrator no earlier than four hours have passed. If you do, the heat could escape and the temperature drop too low.
Read more: The Side Effects of Eating Too Much Beef Jerky
You may be most interested in how to make healthy beef jerky in a dehydrator, but you should also think about how to keep the food safe. Most dehydrators available for sale only heat the beef to 130 to 140 degrees Fahrenheit. The USDA’s Food Safety and Inspection Service says this isn’t enough to kill harmful bacteria like E. bacteria like E. coli and salmonella that can live in beef and make you sick with the unpleasant symptoms that come with it
You can get around this, though, by letting the beef get to at least 165 degrees Fahrenheit inside before you dry it out. You can do this in the oven or on the stove top, whichever you prefer. Wet heat will kill any bacteria in the meat if you do this step, which isn’t always suggested in the dehydrator’s instructions.
Instead of pre-cooking the meat, the University of Minnesota Extension notes that you can also freeze it prior to dehydrating (this will make it easier to cut into thin slices, too) or cook it in a 275 degree F oven for 10 minutes after the meat has been dehydrated.
You should make sure that the beef stays between 145 and 155 degrees F the whole time it’s being dried. This comes after heating or freezing it properly. Your cooked meat could go bad during the dehydration process if the temperature drops too much. This could also make you sick. The University of Wisconsin Extension says that many dehydrators on the market can’t handle this much heat, so make sure yours can.
Super Tasty Lower Sodium Beef Jerky Made In The Oven
FAQ
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