Mediterranean Ground Beef Stir Fry

When you’re juggling busy weeknights, there’s nothing better than a flavorful, nutritious, and effortless dinner. This Mediterranean Ground Beef Stir Fry combines lean ground beef, fresh vegetables, bold Mediterranean spices, and creamy feta into a one-pan wonder that’s ready in minutes. The vibrant colors, fresh lemon finish, and savory seasoning make this stir fry as beautiful as it is delicious.

It’s a perfect example of how healthy eating can be fast, satisfying, and full of flavor. Plus, it’s versatile enough to serve over rice, quinoa, or even wrapped in a flatbread for a Mediterranean-inspired wrap.

Why You’ll Love This Mediterranean Stir Fry

• Quick and simple: Ready in about 20 minutes using just one pan.
• Healthy and balanced: Lean protein, fresh vegetables, and heart-healthy olive oil.
• Vibrant Mediterranean flavors: Oregano, cumin, paprika, and lemon brighten every bite.
• Versatile serving options: Serve over grains, in wraps, or enjoy on its own.
• Customizable: Easily adapted to vegetarian or dairy-free diets.
• Meal prep-friendly: Reheats beautifully for lunches or quick dinners.

Ingredients Breakdown

This recipe serves 4 people, with a perfect balance of protein, vegetables, and Mediterranean flavor.

Protein & Base

• 1 pound ground beef
• 1 tablespoon olive oil

Vegetables

• 1 small onion, diced
• 2 cloves garlic, minced
• 1 zucchini, chopped
• 1 red bell pepper, chopped
• ½ cup cherry tomatoes, halved

Mediterranean Flavors

• ¼ cup Kalamata olives, sliced
• 1 teaspoon dried oregano
• ½ teaspoon ground cumin
• ½ teaspoon paprika
• ¼ teaspoon salt
• ¼ teaspoon black pepper

Finishing Touches

• ¼ cup crumbled feta cheese
• 2 tablespoons fresh parsley, chopped
• Juice of ½ lemon

Tools & Equipment Needed

• Large skillet or sauté pan
• Cutting board and sharp knife
• Wooden spoon or spatula
• Measuring spoons
• Mixing bowls (optional)

Step-by-Step Instructions

Follow these steps for a perfectly balanced Mediterranean stir fry.

1. Sauté Onion and Garlic

Heat 1 tablespoon olive oil in a large skillet over medium heat. Add diced onion and minced garlic, sautéing until fragrant and soft, about 2–3 minutes.

Tip: Avoid letting garlic burn, as it can turn bitter.

2. Cook the Ground Beef

Add ground beef to the skillet. Cook until browned, breaking apart with a spatula. Drain excess fat if necessary. Browning the beef fully enhances flavor and gives a slightly crispy texture.

3. Add Vegetables

Stir in zucchini, red bell pepper, and cherry tomatoes. Cook for 5–7 minutes, stirring occasionally, until vegetables are tender but still vibrant.

4. Season the Stir Fry

Add Kalamata olives, dried oregano, ground cumin, paprika, salt, and black pepper. Stir well to coat all ingredients and cook an additional 2–3 minutes for flavors to meld.

5. Finish with Feta and Fresh Herbs

Remove from heat. Stir in crumbled feta cheese and chopped parsley.

6. Add Lemon Juice

Squeeze the juice of ½ a lemon over the stir fry just before serving. This adds a bright, fresh finish that enhances all the flavors.

Tips & Variations

• Extra flavor: Allow beef to brown fully before adding vegetables.
• Vegetarian option: Substitute beef with cooked lentils or chickpeas.
• Dairy-free option: Use dairy-free feta or omit cheese entirely.
• Add crunch: Top with toasted pine nuts or almonds before serving.
• Meal prep: Store in airtight containers for up to 4 days in the fridge or freeze for up to 3 months.

Flavor Profile & Pairings

• Taste: Savory, lightly spiced, with tangy feta and bright lemon notes.
• Texture: Juicy beef, tender-crisp vegetables, creamy feta, and briny olives.
• Serving ideas: Over rice, quinoa, couscous, or wrapped in flatbreads for a Mediterranean-style lunch.
• Optional sides: Greek salad, roasted vegetables, or a side of tzatziki for extra creaminess.

Nutritional Overview (Per Serving)

Nutrient	Amount
Calories	340 kcal
Protein	25 g
Carbohydrates	10 g
Fat	22 g
Saturated Fat	7 g
Fiber	3 g
Sugar	5 g
Sodium	480 mg
Cholesterol	85 mg

Dietary Notes: High protein, moderate fat, low-carb option when served without grains. Gluten-free if served without wraps. Can be adapted for vegetarian or dairy-free diets.

Make-Ahead & Meal Prep Tips

• Prepare vegetables: Dice zucchini, bell pepper, and onion in advance.
• Brown beef: Cooked beef can be stored in the fridge for up to 4 days.
• Reheating: Reheat in a skillet over medium heat for best results; microwave works for convenience.
• Assemble bowls: Add fresh parsley, feta, and lemon juice just before serving to maintain freshness.

Frequently Asked Questions

1. Can I use lean turkey instead of beef?
Yes, ground turkey works well. Adjust cooking time as needed.

2. Can this be frozen?
Yes, cooked stir fry can be frozen for up to 3 months. Reheat thoroughly before eating.

3. How can I make this spicier?
Add a pinch of crushed red pepper flakes or a dash of hot paprika.

4. Can I add more vegetables?
Absolutely! Spinach, mushrooms, or eggplant work beautifully.

5. Is this recipe keto-friendly?
Yes, if you serve it without rice or grain-based sides.

Cooking Timeline (at a Glance)

Step	Time
Prep vegetables & beef	5 min
Sauté onion & garlic	2–3 min
Cook ground beef	5–6 min
Cook vegetables	5–7 min
Season and combine	2–3 min
Add feta & parsley	1 min
Total	~20 min

Serving Suggestions

• Serve warm with a sprinkle of extra parsley or crumbled feta.
• Accompany with steamed rice, quinoa, or couscous for a complete meal.
• Wrap in a warm flatbread with a drizzle of tzatziki for a handheld Mediterranean wrap.

Recipe Variations

1. Spicy Mediterranean Beef Stir Fry: Add ½ teaspoon crushed red pepper for a kick.
2. Vegetarian Mediterranean Stir Fry: Use cooked chickpeas or lentils instead of beef.
3. Low-Fat Version: Use leaner ground beef or turkey and omit feta.
4. Extra Veggies: Incorporate mushrooms, spinach, or zucchini noodles for more fiber.

Ingredient Spotlight

Ground Beef

• Choose 90/10 lean ground beef for balance between flavor and lower fat content.
• Browning the beef fully before adding vegetables develops deeper flavor.

Kalamata Olives

• Adds a briny, tangy flavor signature to Mediterranean dishes.
• Slice and add at the end of cooking to maintain texture and flavor.

Feta Cheese

• Crumbled feta adds creamy, salty flavor that balances the vegetables and beef.
• Store in an airtight container in the fridge; add just before serving.

Pro Cooking Tips

• Evenly chop vegetables for uniform cooking.
• Don’t overcrowd the pan; this ensures proper browning.
• Add lemon last: Keeps flavors bright and fresh.
• Season in layers: Helps build depth of flavor.

Storage & Freezing Guide

• Fridge: Store in airtight containers for up to 4 days.
• Freezing: Can freeze cooked beef stir fry for up to 3 months. Add feta after reheating to maintain texture.
• Reheating: Reheat gently in a skillet or microwave, stirring occasionally.

Nutrition Estimate Table (Per Serving)

Nutrient	Amount
Calories	340 kcal
Protein	25 g
Carbohydrates	10 g
Fat	22 g
Saturated Fat	7 g
Fiber	3 g
Sugar	5 g
Sodium	480 mg
Cholesterol	85 mg

Expanded Conclusion

This Mediterranean Ground Beef Stir Fry is a quick, healthy, and flavor-packed dinner that brings the essence of the Mediterranean to your table in minutes. Juicy ground beef, vibrant vegetables, briny olives, and creamy feta combine with the bright finish of lemon juice to create a well-rounded, satisfying meal.

Perfect for weeknight dinners, meal prep, or a nutritious lunch, this stir fry proves that healthy eating doesn’t have to be boring or complicated. Try this recipe, and you’ll have a go-to Mediterranean dish that’s fast, easy, and absolutely delicious.

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