Beef Jerky
This Beef Jerky provides 10g protein and 81 calories per serving, functioning as a portable protein snack between meals. Quick stovetop prep yields 20 servings, giving you a convenient option to bridge gaps in your daily protein intake. Ideal for lifters who need flexible snacking to hit daily totals without adding prep burden on training days.
Ingredients
- •Beef Flank Steak, Boneless(907g)
- •Soy Sauce, Low Sodium(120g)
- •Worcestershire Sauce(30g)
Lea & Perrins is the standard. A little goes a long way.
- •2 teaspoons coarsely-ground black pepper
- •Liquid Smoke, Hickory(5g)
- •Onion powder(5g)
- •Seasoning Salt, All-Purpose(5g)
- •Garlic powder(3g)
Instructions
- 1Thinly-slice the steak into 1/8-inch thick strips, either with the grain (which will result in a chewier beef jerky) or against the grain (which will be more tender). I recommend popping the steak in the freezer for 15-30 minutes before slicing so that it is easier to cut. (Or the butchers working behind the meat counters at most grocery stores will also do this for you if you ask.)
- 2Transfer the strips of steak to a large ziplock bag*.
- 3In a separate small mixing bowl, whisk together the remaining ingredients until combined. Pour the mixture into the ziplock bag with the steak, seal the bag, and toss until the steak is evenly coated.
- 4Refrigerate for at least 30 minutes, or up to 1 day.
- 5If you’re making the jerky in a dehydrator, lay the strips out in a single layer on the trays of your dehydrator. Then follow the dehydrator’s instructions to cook the beef jerky until it is dry and firm, yet still a little bit pliable. (With my dehydrator, that meant cooking the jerky on medium heat for about 8 hours. But cooking times will vary based on the thickness of your meat, and the heat/brand of your dehydrator.) Remove jerky and transfer to a sealed container. Refrigerate for up to 1 month.
- 6heat oven to 175°F. Adjust the racks to the upper-middle and lower-middle positions. Line two large baking sheets with aluminum foil, and place wire cooling racks on top of each sheet. Lay the strips out in a single layer on the wire racks. Bake until the beef jerky until it is dry and firm, yet still a little bit pliable, about 4 hours, flipping the beef jerky once about halfway through. (Cooking times will vary based on the thickness of your meat.) Remove jerky and transfer to a sealed container. Refrigerate for up to 1 month.
Nutrition — Per Serving
81
calories
10g
protein
4g
fat
- Carbohydrates
- 1g
- Saturated fat
- 1.6g
- Sodium
- 259 mg
- Dietary fiber
- 0.1g
20 servings per batch · ~54g each
Macro data sourced from USDA FoodData Central
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How much protein does Beef Jerky have per serving?
Each serving contains 10g of protein and only 81 calories with 4g fat and 1g carbs. This makes it a high-protein-per-calorie snack for between-meal nutrition or cutting phases.
How long does Beef Jerky take to prep?
Quick prep time with 20 servings per batch means this recipe yields maximum portability for gym snacking or meal prep convenience. One batch covers nearly a month of daily snack portions.
Is Beef Jerky good for fat loss?
At 81 calories and only 1g carbs per serving, Beef Jerky is ideal for fat loss phases when you need a protein-dense snack that doesn't add significant calories. The minimal carbohydrate content keeps it compatible with any cutting macros.
