This delectable Mexican Shredded Beef brings the whole family to the table with joy. This meal is so easy to make that it almost cooks itself! It has tender pulled beef in a rich, flavorful sauce.
Do you need more easy keto dinners? Wait, is that even a question? I think we could all use more recipes like this Mexican Shredded Beef one. I first created this recipe for my cookbook, The Everyday Ketogenic Kitchen. I had some chuck roast I needed to use and I was craving bold flavor. I browned it, added tomatoes and spices, and cooked it in the oven for 5 hours. Holy moly, was it ever spectacular. The beef was lusciously tender and fell apart at the slightest touch. It became an instant family favorite. It’s almost as well loved as Taco Pie and that’s saying something!.
Shredded beef has become an increasingly popular ingredient for many home cooks and food bloggers. Its versatility allows it to be used in everything from tacos and burritos to pasta dishes, sandwiches, and more. But is shredded beef actually good for you?
The short answer is yes – shredded beef can be a nutritious addition to a balanced diet when enjoyed in moderation. Here’s a closer look at some of the top health benefits of this protein-packed shredded meat.
High in Protein
One of the biggest advantages of shredded beef is its stellar protein content A 3-ounce serving of shredded beef contains around 25 grams of protein (1) That’s about 50% of the recommended daily intake for most adults.
Protein is essential for building and repairing muscles and tissues. It also helps keep you feeling fuller for longer after eating, which may support weight management. Protein has even been shown to benefit bone health and play a role in immune function (2).
Compared to other protein sources like chicken, fish, and plant-based proteins, shredded beef provides more protein ounce for ounce. It’s an especially smart choice for athletes, growing kids, and aging adults who need extra protein in their diets.
Rich in Iron
Shredded beef is also high in iron, with a 3-ounce serving packing in 3 mg of this important mineral (1).
Iron is necessary for producing hemoglobin, allowing your red blood cells to effectively transport oxygen throughout the body. It also supports enzyme and immune system functions (3).
Including shredded beef in your weekly meal rotation can help prevent iron deficiency anemia, which is especially common in certain groups like young children, pregnant women, and women with heavy periods (4).
Pairing your shredded beef with vitamin C-rich foods like peppers, tomatoes, citrus fruits, and leafy greens can further enhance iron absorption.
Source of Zinc
In addition to protein and iron, shredded beef contains zinc – about 3 mg per 3-ounce serving (1).
Zinc supports the health of your immune system while aiding in cell division, growth, and repair (5). It also plays a central role in wound healing, DNA production, and supporting your senses of taste and smell.
Studies show that zinc deficiency is very common, affecting up to 2 billion people worldwide. Eating zinc-rich foods like shredded beef can prevent complications like frequent infections, diarrhea, slowed growth, and hair loss that are associated with zinc deficiency (6).
High in Vitamin B12
Shredded beef is loaded with vitamin B12, providing over 50% of the Recommended Dietary Allowance (RDA) in a typical serving (1).
Vitamin B12 supports bone health, heart health, and brain function. It’s also necessary for DNA synthesis and red blood cell formation (7).
Because vitamin B12 is found almost exclusively in animal products like meat, dairy, eggs, and seafood, people following plant-based diets are at a higher risk of deficiency (8).
Enjoying shredded beef can help prevent vitamin B12 deficiency, avoiding complications like anemia, weakness, constipation, appetite changes, weight loss, and neurological issues.
Contains Other Nutrients
In addition to the nutrients above, shredded beef contains a variety of other important vitamins and minerals.
Some of these include (1):
- Selenium: supports thyroid and immune system function
- Niacin: aids metabolism and cellular energy production
- Vitamin B6: plays a role in over 100 enzyme reactions in the body
- Phosphorus: supports bone health and kidney function
- Potassium: regulates heart rate and blood pressure
Shredded beef also contains conjugated linoleic acid (CLA) and carnitine. CLA may offer protection against cancer, heart disease, and diabetes, while carnitine transports fatty acids into your cells to be used for energy (9, 10).
Versatile Ingredient
One of the things that makes shredded beef such a staple is its versatility. Unlike steaks or roasts that are best suited for particular cooking methods, shredded beef can transform into all kinds of dishes:
- Tacos and burritos
- Pasta like ravioli lasagna or beef stroganoff
- Hearty salads and bowls
- Sliders and sandwiches
- Skillet dishes like beef and broccoli
- Soups, chilis, and stews
- Casseroles and baked pastas
- Rice bowls
- Omelets and breakfast scrambles
No matter your taste preferences or dietary needs, there are endless healthy ways to enjoy shredded beef. It’s budget-friendly too, as cheaper cuts like chuck roast become tender and flavorful when slow-cooked then shredded.
Supports Your Health Goals
Thanks to its stellar nutrition stats, shredded beef can support several different diet and lifestyle goals:
Weight Loss
The high protein content promotes satiety, which may decrease calorie intake throughout the day and support weight loss. Shredded beef is also lower in fat and calories than fattier cuts of beef when trimmed of visible fat.
Building Muscle
All that protein and iron makes shredded beef a go-to for athletes and those looking to build or maintain muscle mass. Enjoy it before or after workouts to support muscle growth and recovery.
Paleo and Keto Diets
Shredded beef fits right into low-carb, high-protein diets like the paleo diet or keto diet. It provides sustained energy without spiking blood sugar.
Anemia Prevention
The iron, vitamin B12, and zinc in shredded beef can help prevent nutritional anemia caused by deficiencies in these nutrients. It’s especially important for those at higher risk like pregnant women.
Immune Support
The zinc in shredded beef supports immune health, while protein provides the body with amino acids to manufacture antibodies and immune cells.
Potential Downsides
While shredded beef offers some excellent nutrition perks, there are a few downsides to consider:
-
It’s high in saturated fat and cholesterol, which some people may need to limit for heart health. Trimming off excess fat before cooking and using leaner cuts like eye of round can help.
-
There are cancer concerns related to eating large amounts of red and processed meats. Enjoy shredded beef in moderation as part of a predominately plant-based diet.
-
Beef production has a significant environmental impact related to water use, land use, and methane emissions. Consider sustainably raised grass-fed beef.
-
It’s best avoided by those following vegan or vegetarian diets for ethical, environmental, or health-related reasons. Beans, lentils, tempeh, and seitan can be healthy plant-based alternatives.
As long as you keep portions reasonable and choose high-quality beef, shredded beef can be a healthy addition to most diets. For optimal health, pair it with plenty of fruits, veggies, whole grains, beans, nuts, seeds, and plant-based protein sources like tempeh and edamame too.
Healthy and Delicious Ways to Enjoy Shredded Beef
Here are some nutritious recipes that showcase shredded beef:
Zucchini Beef Boats
Bake shredded beef mixed with onions, tomatoes, and cheese in halved zucchinis for a family-friendly low-carb meal.
Beef and Quinoa Bowls
Top quinoa with shredded beef, avocado, cotija cheese, and salsa for a well-balanced meal with protein, healthy fats, and fiber.
Beef and Vegetable Soup
Simmer shredded beef with carrots, celery, onions, tomatoes, and herbs for a cozy, nutrient-packed soup.
Beef Caesar Salad Wraps
Fill lettuce wraps with shredded beef, parmesan, croutons, and Caesar dressing for a fresh take on the classic salad.
Cabbage Rolls
Season shredded beef with garlic, oregano, and parsley and roll up in steamed cabbage leaves for a comforting baked dish.
Beef Banh Mi
Pile shredded beef onto crispy Vietnamese baguettes along with pickled veggies, cilantro, and Sriracha mayo.
Beef nachos
Layer tortilla chips with shredded beef, black beans, salsa, avocado, jalapeños, and melted cheese for a crowd-pleasing snack or light meal.
The Bottom Line
Shredded beef can be a healthy part of a balanced diet when used to complement plant-based foods like vegetables, fruits, whole grains, beans, nuts and seeds. It delivers an impressive nutritional package, offering protein, iron, zinc, vitamin B12 and other nutrients.
Aim for 3- to 4-ounce portions of lean shredded beef a few times per week. Pair it with antioxidant-rich produce and fiber-filled plant foods to mitigate any potential downsides. Experiment with new recipes to keep mealtime exciting.
So don’t be afraid to give shredded beef a regular spot in your dinner rotation. Just be mindful of portions and preparation methods to maximize the nutritional benefits of this protein-packed shredded meat.
Easy Pulled Beef Recipe
This one is a crowd pleaser, believe me. Juicy pulled beef recipe appeals to everyone, from the kids to the grown ups. It’s not overly spicy, and it has so much flavor it makes your tastebuds sing. Mexican Shredded Beef serves a crowd, which means it’s great for potlucks and get togethers. But it also makes the perfect meal prep dish for a smaller family as it freezes so well. We sometimes make a batch before we head out on family road trips. We just bring the frozen container with us and let it thaw on the way. That way, when we get there, we can have a quick meal. The long cooking time in this Mexican Shredded Beef recipe shouldn’t scare you—it’s silly simple to make. The prep work will take 20 minutes at the most, and then it practically cooks itself. You just get to sit there and enjoy the aromas emanating from your kitchen!.
This post may contain Amazon or other affiliate links. As an Amazon Associate I earn from qualifying purchases.
- Chuck roast: Because the beef is braised at low temperatures for a long time, cheap cuts of meat like chuck work great in this recipe. I get organic, grassfed beef from Wild Pastures.
- Avocado oil: I like to brown the beef with avocado oil, but you can also use olive oil. You can also use lard or coconut oil.
- For this Mexican Shredded Beef, a 15-ounce can of diced tomatoes is just right. But you can also use fresh tomatoes.
- Adding liquid smoke is completely up to you, but I think it makes the dish taste nicer and more smoky.
- If you don’t have fresh minced garlic, you could use 1 teaspoon of garlic powder instead.
- Cumin: Ground cumin gives this recipe a classic Mexican-style flavor.
- Ground chipotle, such as chipotle powder, adds more heat and smoke to food. You can use chili powder instead, but you’ll need more of it.
- Salt and pepper
Step by Step Directions
1. Prepare the oven: Preheat the oven to 300°F and set an oven rack on the second lowest position. Season the roast liberally with salt and pepper.
2. Brown the beef: In a large Dutch oven, heat the oil over medium heat. Once hot, add the roast and brown well on all sides. Stir in the diced tomatoes, water, liquid smoke, if using, garlic, cumin, and chipotle powder.
3. Transfer to the oven: Bring to a simmer and then cover and transfer the pot to the oven. Cook the roast until it is tender and can easily be pierced with a fork, about 5 hours.
4. Shred the beef: Remove from the oven and use two forks to shred the meat. Toss the meat in the juices that have collected at the bottom of the pot to moisten it.
Shredded Beef Carnivore Tacos Recipe
Is shredded beef good for a sandwich?
Aside from some eventual shredding, it’s mostly hands-free. Great for Sandwiches – Slow-cooked, shredded beef is amazing in a hoagie roll with melted mozzarella cheese, caramelized onions, and sautéed mushrooms. It’s truly a winning beef sandwich that’s also family-friendly.
Is red meat a healthy fat?
No, the fat in red meat is saturated and high consumption of red meat is associated with the development of chronic diseases.
What is shredded beef?
Roasted shredded beef is chuck roast, baked in the oven for at least three hours until it becomes fork-tender and easy to shred. The resulting shredded beef is soft, juicy, and incredibly versatile — perfect to use in a variety of entrees. The best cut for shredded beef is chuck roast, also known as chuck eye or chuck shoulder.
Is Mexican shredded beef salad healthy?
This Mexican shredded beef salad is a nutrition powerhouse. Its vibrant ingredients lettuce, tomatoes, chilies, and avocado, provide a guilt-free, flavor-packed meal. Serve it as a salad, on tostadas, or stuffed in poblano peppers. Salpicon is a wholesome choice that doesn’t skimp on taste.