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Low Sodium Beef Stir Fry

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By: Bill

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When first making this dish it was going to be my first rendition of a Low Sodium Beef Stir Fry. I wanted to meld the stir fry with the recent Korean spicy noodle fad to reduce sodium content. I was using a few new ingredients and had not made any serious attempts at a low sodium stir fry yet. So I was expecting to do some major tweaking of the recipe. After my first bite right from the pan Boom I knew I had a winner! What an explosion of different flavors up front, a perfect silky slow burn on the back-end it was hard to not have dinner right from the pan.

It’s kinda sad looking back how unaware I was about sodium consumption back in the day. Having a Chinese takeout at the corner of my street I was eating take home at least 3 or 4 times a month. Plus, ordering enough food for lunch the next day at work also.


Average typical sodium amount per serving2,800 mg
Sodium per serving for this recipe206 mg
Calories per serving619

A casual perusal of the average sodium in take-out food is anywhere from 2,100 – 3,800mg of sodium per order. You of course also ordered egg rolls with it too. Right? Recipes seem to be about 600mg per cup. Either way it all works out to almost 3 or even 4 days’ worth of sodium that I try to limit myself to per day. Wow!

As of late, Asian dishes have not been a high point of my meals lately. Even though Asian cuisine ranks up there in my favorite meals along with Mexican or “Tex-Mex” dishes. Asian sauces usually contain a lot of soy sauce and even a low sodium soy sauce is too much for my personal goals. Cracking the soy sauce barrier seems to be a tuff nut as I have not found a good substitute or a satisfying mimic. For this recipe, since I was going more for the Korean spicy noodle vibe, I thought I would zig zag around the typical stir fry. This is what I did.

Korean spicy noodle beef stir fry is easy to make at home
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Korean spicy noodle beef stir fry is easy to make at home


Since I have eliminated any soy sauce at my house I had to call up my sister to get a pic of an actual label. Regular soy sauce has 1340mg and low sodium soy sauce shows at 960mg of sodium per tablespoon. That’s a ton of sodium either way. Having been on this low sodium diet, it now seems a minimal taste enhancer for that amount of sodium. To make this dish fit into a viable low sodium stir fry, I knew I had to change up the sauce.

I decided to replace the soy sauce with Worcestershire sauce. To me it is enough of a similar savory flavor with a greatly reduced sodium level. Make sure to compare a few brands and pick the lowest one. The one I used is French’s Reduced Sodium Worcestershire Sauce having 45mg per teaspoon and Lea & Perrins also has a low sodium version. Spread out over the serving quantity of the meal it will not add an undue amount of sodium.

Rice noodles really soak up the sauce
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Rice noodles really soak up the sauce


hot chili oil
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I stumbled upon this hot chili oil while perusing the International aisle of the grocery store. I thought it sounded rather interesting and decided to give it a try. After I got home and tasted it I knew this was going to be a staple ingredient of my stir fry. It has such a zestful taste and feel in your mouth without being at all over powering in spicy heat.

Since it contains no sodium whatsoever, you could always add more chili oil to give it a boost of heat. My experience with hot chili oil is that it has a silky liquid warm taste, but it won’t make your eyes water and I look forward to using in many more dishes.


I’m sure this low sodium beef stir fry would taste great with any pasta noodle. But why not go a little more authentic? It will be worth it

Rice noodles come in a few different varieties and shapes. The type I like look like a long almost clear fettucine. Rice noodles are generally available in the international aisle of the grocery store. From what I have seen it is not located with the regular pasta noodles.

Pad Thai rice noodles
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Pad Thai rice noodles


Rice noodles are boiled like traditional pasta noodle. But rice noodles will need less than half the amount of time to cook, usually only 2-3 minutes. They should be soft and pliable. Noodles will finish cooking when mixed with the stir fry and soaking up the delicious sauce.

Pad Thai Noodles come in very long strands, so you may want to break them in half before boiling and adding to your stir-fry.

After boiling rinse and then drain the rice noodles in cold water to remove the excess starch and to stop them from cooking. Once again they don’t need to be totally soft, as they will soften and absorb sauce as you sauté them. If needed you can add a touch of water while stir frying if more sauce is needed.

Low sodium stir fry Korean spicy noodle style
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Low sodium stir fry Korean spicy noodle style


I like to use the more economical flanks steak but a rib eye cut will work as well. Flank steak is a leaner cut of beef. Flank steak has less marbling is typically known to be somewhat tougher, but still a flavorful cut of beef. Its flavor is enhanced from the benefits of the tenderizing effects of a marinade and by slicing it very it thin. You may choose any type of steak that is lean and non-fatty or marbled.

In the future I plan to try a carefully sliced rump roast as it is very lean. It will need careful slicing but should produce even more meat at the same price point. I will update my results in the future.


One of the great things about making a low sodium beef stir fry is that you can use very economical cuts of beef. All it takes is the method of slicing and a little bit of time in a tenderizing marinade. Super simple and it makes it a velvety almost melts in your mouth tender with tons of beefy flavor.  Here’s how:


Your flank steak will be melt in your mouth tender and wrapped in flavor using this simple marinade. The remaining marinade also serves double duty as the final sauce. Tenderizing with this method is harder to achieve with larger cuts of beef since it is not as thinly sliced. Large cuts have much less actual meat surface area in contact with the marinade.

The first step to make everything work is to slice the meat very thin to about 1/8” thick. Start by putting in the freezer for about an hour, it should be very firm and barely indent when you “poke” push on it. This will allow slicing the beef very thin without bulging out as a completely thawed steak would do. Slice 1/8” strips across the grain as shown in the picture below, for the whole 1 lb. steak. Then you can slice those in half or even thirds if the steak is wide.

Flank steak cut across grain diagram
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Flank steak cut across grain diagram

Meat sliced against the grain shortens the muscle fiber and makes each bite easier to chew. Kind of like a stack of 2×4’s lumber when cut across you would end up with a bunch of little pieces. This will also create a large surface area on the meat for the marinade to reach and do it’s magic.


Next is velveting the meat which conveniently happens while the beef marinates. Velveting is a Chinese method of marinating. It helps thin meat stays moist and tender while cooking at high heat, creating a texture like the Chinese restaurant meats. Transforming into a bite of meat that is almost tongue chewy tender that has a luxurious, silky softness. There is a longer “correct” process to it but I cut some corners for ease and time and found it hard to tell the difference.

My “ velveting” approach is very easy and I think gives produces amazing results and taste. The two ingredients to the marinade to achieve this are cornstarch and a rice wine.

Using cornstarch in the marinade creates a protective coating on the meat. It helps seal in moisture when cooking quickly at high heat and from becoming tough. This is why a large lean cut of beef which usually requires slow cooking. Slow cooking gives it time to break down the tough muscle fibers, as done for stew meats.

Cornstarch will thicken the sauce along with the time cooking that your dish contains. You can always add a touch more wine or even water if you desire. I found the ratio in the recipe be just about perfect.

Adding the spinach to the stir fry
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Adding the spinach to the stir fry


Finally there is the wine. Being an acidic ingredient it helps to break down lean muscle fibers on the meat surface. Since it is sliced that’s a lot of surface to be in contact. If you want to stay authentic you may use a rice wine (not rice vinegar!), but I used a regular cooking wine. Any white wine should be fine.

You may either marinate your beef at room temperature in a covered bowl 30 minutes. Or up to 8 hours in the refrigerator and let the magic happen.

Low sodium beef stir fry
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Low sodium beef stir fry

[su_box title=”A few of my other great dishes to enjoy!” box_color=”#a92224″]


As always, please let me know how you like this recipe in the comments! I get motivated when I hear from you and am interested to learn about how you liked and served your Low Sodium Beef Stir Fry. And please leave a comment or rating and share any tips you might have!


Low Sodium Beef Stir Fry (Spicy Noodles)

Written by: Bill
April 21, 2020
Low Sodium Beef Stir Fry (Korean Spicy Noodles) has rice noodles with tender beef and your favorite vegetables all bathed in a spicy oil, ginger, garlic and toasted sesame oil sauce. 
4.95 from 19 votes
Prep Time 20 minutes
Cook Time 15 minutes
Course Main Course
Cuisine Chinese
Servings 4
Calories 619 kcal


  • 1 pound flank steak cut across the grain into thin 1/8” slices then cut into about 1” length pieces
  • 1-2 Tbsp vegetable oil
  • 1 Tbsp sesame oil
  • 8 oz. Pad Thai noodles
  • 1 yellow onion sliced thin (then cut into 1” lengths)
  • 3.5 oz. favorite mushrooms sliced about 1 small carton
  • 1 cup carrots (take deep cuts with peeler from about 3 medium carrots)
  • 1 red bell pepper sliced and about 1” long
  • 2 cups spinach

Marinade and Sauce


  • 3 green onions chopped
  • 1 tablespoon sesame seeds


  • Mix together marinade ingredients in a medium container that can be covered. (Tupperware bowl). Add beef slices and coat in marinade. Marinate at room temperature for 30 minutes or cover and refrigerate until ready to use if marinating longer than 30 minutes.
  • Cook the noodles according to package directions or to basically just loosen up. They should take just a couple of minutes. Take care not to overcook as you want the noodles to soak up sauce during final cooking. Noodles come packaged curled over you can break them at the fold for an easier length to work with.
  • Heat 1 ½ teaspoons vegetable oil in a large nonstick skillet over high heat until hot and shimmering. Add enough of the beef slices to the skillet to cook in a single layer, cook without stirring for 1 minute, then flip beef over and sear just until browned, about 1-2 minutes. Do not overcook, it will still cook some more later, or it won’t be as tender! You’re just looking to brown it a bit here. Transfer beef into a bowl or plate and cover. Repeat with remaining beef slices as necessary.
  • Once beef is removed to the now empty pan add 2 teaspoons sesame oil over medium high heat. Add the onions, carrots and mushrooms and sauté for 3 minutes while stirring often. Add the bell peppers just at the end and stir-fry until crisp tender. I like the peppers crisp therefore I barely cook them.
  • Reduce heat to medium low. Add the noodles, beef and remaining sauce and cook while stirring to mix well and until noodles are warmed and sauce has thickened slightly, 4-5 minutes. Add spinach toss and cook and stir one minute, or just until spinach begins to wilt.
  • Taste and add additional hot chili oil if desired for more heat.
  • Garnish on top of serving with green onions and a sprinkle of sesame seeds.


The easiest way to cut thin beef slices is to freeze the beef so it is very firm but not frozen. Check after about an hour in the freezer. Then cut slices to about 1/8” across the grain
Don’t cook beef all at once. Cook your steak in 2 batches so the pan is not overcrowded. You want the beef to sear your beef not to steam.
Have all of the ingredients ready the veggies need to be sliced before you start your stir fry. It goes quickly.
You can use almost any favorite veggie of your choice as long as it is not watery.
If you use Rice Wine make sure it is Rice wine and NOT rice vinegar. The best substitute for rice wine is white dry cooking wine, which is what I used.
When cutting carrots: I just use my peeler to make long deep cuts and then cut the strips into thirds. Very easy.

I use, own and recommend these products and ingredients used in this recipe.

Amazon Links (Details>>)


Calories: 619kcal (31%)

The information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for a professional nutritionist’s advice. Please understand that not everyone’s sodium and dietary requirements are the same, therefore some recipes may be higher than you’re allowed.

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Did you enjoy this recipe?Leave a comment and rating to let me know how it was!

© 2024 Tasty Healthy Heart Recipes

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Nutrition InformationThe information shown is provided by an online nutrition calculator. It should not be substituted for a doctor’s or nutritionist’s advice. Please understand that not everyone’s sodium requirements are the same, therefore some recipes may be higher than you’re allowed. Always consult with your doctor for your recommended daily sodium allowance.

Enjoy this low sodium stir fry
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Enjoy this low sodium stir fry
My Profile Pic Bill

Hello, I'm Bill

Welcome!  After my stroke, I began to prepare low-sodium and reduced-fat meals. Tasty, easily prepared meals that can help you change to a low-sodium diet for a healthier life.  Read more

31 thoughts on “Low Sodium Beef Stir Fry”

  1. 5 stars
    Hi Bill!

    I sent a couple emails last we-I hope you received them. Anyway! This is OUTSTANDING!!!! Yum, yum,yum!!!!
    I e made this w/Skirt Stk, but also chicken & shrimp (I use the nosalt chicken bouillon when I make it w/chicken or shrimp).

    My husband who LOVES Chinese food, absolutely is crazy about this recipe.

    We’re so grateful for your recipes & look forward to many more to come. But thanks to you,I’ve been able to put together a rotation of recipes-THANK YOU so much!


  2. 5 stars
    This was a very good recipe. I followed it exactly with one exception I used low sodium “better then bouillon” because that is what I had on hand. One suggestion be specific about the white wine vs white wine vinegar in the recipe vs comments.
    I had already started mixing ingredients and then saw your note
    The two men in my family loved it. I will definitely make again.

  3. Fruitful Island seems to be out of business. At least I can’t find their chili oil anywhere. What are you using instead these days? I think I would have liked FI based on your description of warm and zestful without being overpowering.

    • I have not need to buy in quite awhile so I hadn’t noticed. I will have t look next time I get to the grocery store.

    • Who were you hiding them from? haha Thanks so much for your comment Debbie.

  4. 5 stars
    Thank you for this recipe. I have eaten lettuce chicken wraps for the last month. Although I actually real like them, I have caught myself fantasizing about steak. Litterally like a shipwrecked survivor on a desert island.

    • Thanks Forrest, I know what you mean. Sometimes I just look at a piece of chicken and roll my eyes.

  5. 5 stars
    Yes I did & it was a hit. My family said this is one that stays on the re-make meal. Very very good.

  6. Very tasty recipe! Due to meniere’s I have had to cut my sodium intake way back (1000mg per day) and it is often difficult to find new tasty meals that are also sodium safe. I will be adding this recipe to my go to meals and am keen to try out some of your other recipes. Thanks very much.

  7. I need a virtually salt free sauce
    Any suggestions to
    Tweak recipe or another one for stir fried chicken/ veggies

  8. 5 stars
    Delicious! I’m usually a big baby when it comes to spicy food. I can’t handle anything but this was just the right amount of warmth. Good stuff. The family loved it and had no idea that it was a low sodium meal.

  9. Bill, I can’t begin to thank you enough for this recipe. I’m not afraid of heat and spice. But the kicker for me? The win…….replacing soy sauce with Worcestershire sauce for soy sauce. That was Inspired. Because I’ve got diabetes and heart disease, and stressed kidneys as a result, being able to have a low sodium option is a win. It’s a “brings tears to your eyes” with gratitude moment.

    • Hi Bill, So glad you enjoyed this recipe and I can’t wait to do more stir fry type dishes.
      The low sodium Worcestershire sauce is definitely a great product to use in dishes like this. I really like the hot chili oil too, having such a smooth heat is perfect for this dish

  10. 5 stars
    Delicious!! A little spicy for me so will cut back the chili oil and I also don’t like ginger so kept that out. But very delicious!

  11. 5 stars
    This is a great platform for a low sodium stir fry recipe. I tweak it a little each time depending on the type of protein, veggies, noodle, etc. I have available, but I always refer to the recipe for the sauce. Hands down one of my favorite lower sodium meals! Thanks for posting this!

    • Thank you for your review Victoria! I tweak a bit each time too, it is so versatile.

  12. 5 stars
    This recipe was just what I wanted. The flavor was unbelievably delicious. The aroma that filled the kitchen was amazing. I added more garlic and ginger because I like those tastes. Thank you for a great recipe that was delicious and low sodium.

  13. 5 stars

    Just wanted to say this is an awesome recipe. The marinade/sauce is the BEST I have ever had. I could eat that plain! I tweaked it by using fresh ginger; I just bought a bunch. Really awesome!

    • Hi Lisa,
      Thank you for your comment and rating! I really liked that sauce too. I am not really a big ginger person myself but yes fresh is best. Glad you liked it!

  14. 5 stars
    This is our favourite low salt stir fry recipe and have been trying various ones for years. Thanks for posting; and including all the helpful tips.

  15. 5 stars
    Awesome recipe! Perfect amount of heat for me And great flavor for the tiny amount of sodium in the dish. The beef was amazing and tender. Thanks so much for this!

    • Thank you Austin
      I love the taste of the chili oil, really sets off not having the sodium. One of my favorite dishes.


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