Mongolian Beef Recipe for a PCOS-Friendly Diet

One of the hardest parts of changing your eating habits is saying goodbye to some of your favorite comfort foods. But as a PCOS dietitian, let me assure you—your diet shouldn’t feel restrictive. Any approach that only focuses on what you “can’t” eat isn’t sustainable. It doesn’t lead to long-term lifestyle change or true healing.

Instead of cutting out your favorite foods like cookies, pizza, chicken nuggets, or Chinese takeout, it’s all about finding smart ingredient swaps. You can still enjoy the flavors you love—just in a way that won’t throw off your hormones, worsen insulin resistance, or increase inflammation. And the best part? With the right resources, it’s way easier than it sounds.

I always recommend women with PCOS to try a gluten- and dairy-free anti-inflammatory diet. It’s a great way to relieve symptoms, reduce the risk of long-term complications, and promote healing from within. To make that journey easier, from cooking hormone-friendly meals to picking the right supplements, I created The Cysterhood app. It’s packed with recipes, workouts, resources, and community, all designed specifically for the PCOS body.

And to show you just how simple it can be to recreate your favorite meals in a PCOS-friendly way, I’m going to walk you through a new version of a classic: Mongolian beef. This popular Asian dish is getting a hormone-supportive upgrade.

Let’s do some quick cooking:

Mongolian Beef Recipe for a PCOS-Friendly Diet

I LOVE this Mongolian beef recipe! It’s a meal I know won’t trigger any of my symptoms. And, not only that, but it will actually help me feel better. It’s high in protein, anti-inflammatory, fiber-rich, and packed with beneficial nutrients like vitamin C, antioxidants, iron, and more.

But instead of just giving you the recipe, I want to explain the strategy behind this PCOS-friendly version of Mongolian beef. This way, hopefully you can find ways to make healthier alternatives to your favorite meals, rather than cutting them out altogether. Plus, we’ll talk a little about Mongolian beef if you’re trying it for the first time.

What Is Mongolian Beef?

Despite the name, Mongolian beef was created in Taiwan and popularized in Asian-American restaurants in the United States. The classic version has thinly sliced beef, scallions, and a sweet and savory sauce served over rice. 

What Does Mongolian Beef Taste Like?

Mongolian beef has a bold, rich flavor that’s primarily savory, with a hint of sweetness and mild heat that makes it a foodie favorite. It’s also aromatic, thanks to fresh ginger, garlic, and other flavorful Asian herbs and spices.

How to Make Mongolian Beef PCOS-Friendly 

Choose lean beef like sliced flank steak or sirloin. 

When choosing beef for your dish, avoid fatty cuts since they raise saturated fat levels and can increase inflammation. Leaner cuts, like flank steak or sirloin, are still great sources of protein—they just skip the excess cholesterol. Even better, they’re also packed with iron, zinc, B vitamins, and other important nutrients. If you’re on a budget, lean ground beef is a great alternative, too.

Swap soy sauce for coconut aminos. 

Dark soy sauce contains gluten and high sodium, which can trigger inflammation and hormonal imbalances for some Cysters. Luckily, there’s an easy swap: coconut aminos. They’re gluten-free, lower in sodium, and packed with beneficial amino acids that support digestion and overall health. Plus, the flavor is pretty much the same!

In addition to gluten, here are other foods to avoid with PCOS.

Use non-starchy vegetables. 

Starchy vegetables like peas, corn, carrots, and squash naturally have more carbs and sugars. While they do offer plenty of vitamins and minerals, choosing non-starchy veggies lets you enjoy those benefits without the potential impact on your blood sugar. 

Veggies like broccoli, cauliflower, bell peppers, green beans, green onions, and mushrooms are all excellent options. Not only are they gentler on blood sugar and PCOS-friendly, but they pair just as nicely with Mongolian beef.

For a thickener, use arrowroot flour. 

Cornstarch is a popular sauce ingredient used for thickening. However, it’s highly processed, calorie-dense, and offers little to no nutritional value. It can also be harder to digest and may contribute to inflammation, which isn’t ideal for hormone health. 

Arrowroot flour is a less processed, plant-based starch that’s lower in calories, easier on the digestive system, and naturally gluten-free. It gives you the same thickening power without the nutritional drawbacks.

Skip the rice or go with a low-sugar option. 

Both brown and white rice, while commonly served with Mongolian beef, are high in carbs. Now, carbs aren’t necessarily bad—our body needs them like any other nutrient! However, you want to be mindful of where you eat them throughout the day. So, if you love rice, have rice with your Mongolian beef! But maybe skip a high-carb food later in the day to stay within your Carb Tolerance Range!

If you’d rather save your carbs for dessert, rice alternatives are a great choice. You get the same texture and flavor balance you’re looking for, and you also get some added nutritional benefits. Cauliflower rice, broccoli rice, and quinoa are all great options.

Prioritize flavorful anti-inflammatory ingredients. 

I’ve already talked about how there are several inflammatory ingredients we often find in Mongolian beef. Soy sauce, brown sugar, corn starch, vegetable oil, and MSG are usually the main culprits. This means that, for a PCOS-friendly version of the dish, you should try to avoid them when you can. 

Instead, prioritize adding alternative and complementary anti-inflammatory ingredients like: 

• Coconut aminos
• Fish sauce
• Broccoli
• Garlic
• Ginger
• Dried red chilis
• Avocado oil
• Toasted sesame oil
• Red pepper flakes
• Mushrooms
• Sesame seeds
• Lime juice

All are rich in antioxidants and other nutrients that support your body and add flavor!

Be mindful of your carb tolerance. 

When you’re trying to make everything PCOS-friendly, it’s easy to think that going zero carb is the answer. But low carb isn’t always best for a PCOS body, and in fact, carbs aren’t the enemy! We actually need them. That said, everyone’s body responds differently to this macronutrient. Going too low can deprive your body of what it needs, trigger stress responses, and even worsen insulin resistance, inflammation, and hormone imbalance.

If you want to learn more, here’s why I don’t recommend a strict low-carb diet for PCOS. Instead, the key is understanding your personal carb tolerance and being mindful of portion sizes and food choices. If you handle higher carbs well without blood sugar spikes or symptom flare-ups, there’s no need to stress over the extra starch. But if higher carbs cause issues, it’s smart to reduce starches and keep your meals balanced to support your hormones and overall health.

Aim for a balanced plate overall. 

When creating a PCOS-friendly meal like Mongolian beef, it’s important to aim for a balanced plate. What does this mean, exactly? You want to include all three macronutrients: protein, healthy fats, and carbohydrates. And, fortunately, this dish is the perfect example of that! First off, the lean beef provides protein to support hormone production and keep you full. Additionally, healthy fats from avocado and sesame oils reduce inflammation and nourish your hormones.

The carbohydrates come primarily from fiber-rich, non-starchy vegetables—like broccoli and scallions. At the same time, these veggies offer essential vitamins and minerals and help steady blood sugar levels. However, you could add rice or quinoa if you wanted, depending on your carb tolerance. By combining these macros thoughtfully, you create a satisfying meal that supports hormone balance, manages cravings, and promotes long-term healing. And, of course, we can’t forget about how great it tastes! 

Mongolian Beef and Broccoli Recipe

Ingredients

• 1 lb skirt steak, beef flap, or sirloin, thinly sliced against the grain
• 2 tbsp coconut aminos (divided: marinade + stir-fry)
• 1 tbsp fish sauce (divided: marinade + stir-fry)
• 1 tsp toasted sesame oil
• ½ tsp baking soda
• 1 ½ tsp arrowroot starch
• 1 head broccoli, cut into bite-sized florets
• 3 scallions, cut into 3-inch lengths, white and green parts separated
• 3 large garlic cloves, finely minced
• 4-inch piece fresh ginger, thinly sliced
• 2 dried red chili peppers, deseeded and thinly sliced
• 4 tbsp avocado oil (divided: 2 tbsp for searing beef, 1 tbsp for stir-fry, 1 tbsp extra)
• ½ lime, juiced

Instructions

Step 1: Marinate the beef. 

Slice the beef against the grain into thin strips. In a bowl, combine coconut aminos, fish sauce, sesame oil, baking soda, and arrowroot starch. Mix well with the beef and set aside in the fridge to marinate until the sauce has thickened and the flavors have blended.

Step 2: Par-cook the broccoli. 

Place the broccoli florets in a microwave-safe container and add 1–2 tablespoons of water. Loosely cover with a matching lid or a damp paper towel. Microwave for 2 minutes, until the broccoli is tender but still slightly crisp. Set aside.

Step 3: Prepare the aromatics. 

Mince the garlic, and slice the ginger and scallions into thin slices. Separate the white and green parts of the scallions. Scrape out the seeds from the dried chili peppers and slice them into thin strips.

Step 4: Sear the beef. 

Heat 2 tablespoons of avocado oil in a skillet or cast-iron pan over medium-high heat. Working in batches, add the beef in a single layer. Be careful not to overcrowd the pan, as this will cause the beef to steam instead of sear. 

Cook without stirring for 1–2 minutes, until the underside is browned and crisp. Flip the slices (I use tongs) and sear the other side for about 30 seconds. Set the beef and the pan juice aside in a bowl.

Step 5: Stir-fry the aromatics. 

In the same pan, add 1 more tbsp cooking oil. Then saute the garlic, ginger, chili, and scallions over medium-high heat for about 30 seconds. 

Step 6: Add sauce, toss, and serve. 

Add the coconut aminos, fish sauce, and a squeeze of lime juice to the pan. Return the beef and broccoli to the skillet, along with the green parts of the scallions. Toss everything together for about 30 seconds, until well-coated and heated through. Serve immediately.

Enjoy this authentic Asian meal without compromising your goals.

Enjoying your favorite meals doesn’t have to mean sacrificing your health, especially with PCOS. By making thoughtful swaps and balancing your plate with the right ingredients, you can still savor dishes like Mongolian beef without triggering symptoms or inflammation. 

Remember, it’s all about finding what works for your body and making sustainable choices that support your hormones and overall well-being. So go ahead, cook this PCOS-friendly Mongolian beef, and enjoy every flavorful bite knowing you’re nourishing yourself from the inside out!

On The Cysterhood app, find even more PCOS-friendly, Asian-inspired meals. You’ll find favorites like Green Bean & Orange Chicken Stir Fry, California Sushi Bowl, Korean Beef Lemon Wraps, and so many more!