How to Cook Ground Beef: 3 Tips for Flavor & Nutrition

I eat ground beef almost every day—sometimes for breakfast, lunch, and dinner. My go-to is a quick skillet of grass-fed & finished ground beef, a sliced organic avocado, and a pinch of salt: simple, easy to prepare ahead, and delicious. Lately, I dice a bit of grass-fed liver into the mix and cook it in grass-fed ghee to boost micronutrient content. Learning how to cook ground beef in ways that enhance the nutrient-density can turn this humble protein into an easy, low-cost, and nutrient-packed staple.

How to Cook Ground Beef Tip #1: Picking Grass-fed or Grain-fed

Your first move is choosing between grass-fed and grain-fed. As outlined in our blog post, Grass-Fed and Grain-Fed Beef: 5 Important Nutritional Differences You Should Know, there are important differences in grass-fed and grain-fed beef:

Nutrient	Grass-Fed Beef 🟢	Grain-Fed Beef 🔴
1. Omega-3 Fatty Acids	Higher levels—especially ALA, EPA, and DHA5	Lower levels; less favorable omega-6:omega-3 ratio6
2. Omega-6 Fatty Acids	Balanced ratio (typically 2:1)6	Elevated ratio (can exceed 20:1), linked to inflammation4
3. CLA (Conjugated Linoleic Acid)	2–3× higher, supports metabolic health4	Lower concentrations
4. Vitamins & Antioxidants	More vitamin A, E, glutathione, and SOD (an antioxidant enzyme with a crucial role in oxidative stress reduction and cell protection)4	Reduced antioxidant profile
5. Saturated Fat	Leaner cuts; more stearic acid (cholesterol-neutral)4	More palmitic and myristic acids (cholesterol-elevating)

Grass-fed tends to be leaner with a cleaner, slightly earthy flavor and modest omega-3 boosts, perfect for low-heat cooking to prevent dryness.¹ Grain-fed often comes with higher marbling, richer taste, and more oleic acid—a heart-friendly MUFA that keeps burgers juicy without extra oil.³

How to Cook Ground Beef Tip #2: Picking Fat Content

Next, decide on your lean-to-fat ratio. This isn’t just about mouthfeel—it’s about nutrition. Monounsaturated fatty acids (MUFAs), especially oleic acid, help support healthy cholesterol levels while adding savory depth to ground beef dishes. Omega-3 fatty acids, particularly alpha-linolenic acid (ALA), help support healthy inflammation responses and cardiovascular function.

Lean : Fat	Oleic Acid (MUFA) per 4 oz cooked	ALA (an omega 3) per 4 oz cooked	Health Implications
80/20	~8.5 g	~20 mg	High oleic acid supports favorable LDL↓/HDL↑ lipid profiles; modest ALA intake aids anti-inflammatory pathways
85/15 (Grass-fed)	~6.3 g	~55 mg	Better omega-6 : omega-3 (~2 : 1) ratio reduces chronic inflammation risk; MUFAs support cardiovascular health
85/15 (Grain-fed)	~8.3 g	~20 mg	Higher oleic acid enhances lipid profile, but elevated omega-6 : omega-3 (>20 : 1) may promote inflammation
90/10	~4.7 g	~10 mg	Lower total fat reduces energy density; MUFAs still confer heart benefits, but minimal ALA calls for additional omega-3 sources

I tend to lean toward 85/15 (Grass-fed), you’ll still enjoy good flavor, and a more balanced protein-to-fat ratio – I think it strikes a nice balance. Choosing 80/20 gives you ultra-juicy results and more MUFAs. 90/10 can be a good option if you’re not too concerned with healthy fat intake here and looking for a lower calorie option with a more robust protein-to-fat ratio. Sear over medium-high heat, then lower the heat to protect delicate fats and avoid oxidation.²

How to Cook Ground Beef Tip #3: Add-Ins

If you’re aiming to maximize micronutrients, being intentional with cooking fats and blending in organ meats—liver, heart, or kidney—can be a game-changer. A 10–20% organ ratio dramatically uplifts vitamin A, vitamin B12, vitamin K, heme iron, copper, zinc, phosphorous, and cofactors like choline without altering cooking technique. Currently, I use grass-fed ghee to cook because it seems to be the best option from a micronutrient standpoint (fat-soluble vitamins A, D, E, K) and fat oxidation perspective (ghee is very resistant to oxidation).

• Start small: 90% muscle meat + 10% organ for familiar flavor.

• Spice smart: garlic, onions, and smoked paprika help tame any metallic notes some may experience from organ meats.

• Recipe allies: meatballs, meatloaf, and chili can disperse organ flavors evenly.

This ancestral approach more closely aligns with traditional diets and turbocharges your ground beef with bioavailable nutrients.

Easy Meal Ideas

Here are 3 quick, nourishing combos that I eat routinely:

1. Beef, Avocado & Salt
   • • Cook ground beef of choice in ghee or butter then add a pinch of salt.
   • • Top with sliced avocado and enjoy!
2. Beef, Roasted Sweet Potatoes, Cottage Cheese, Avocado, and Honey Bowl (I know, I know, you’ve probably seen the viral videos around this bowl, but give it a chance, it’s currently one of my family’s favorites!)
   • Cook ground beef of choice in ghee or butter, add seasoning to taste.
   • Cube sweet potatoes, lightly coat in olive oil or avocado oil, season to taste (garlic, paprika, salt & pepper) and air fry at 375 F for 20-25 minutes.
   • Slice or mash avocado or even use guacamole!
   • Serve beef, sweet potatoes, avocado, and a serving of cottage cheese ( I currently use good culture as I have yet to find a comparable option locally) in a bowl and drizzle honey on top.
3. Beef & Eggs
   • Cook ground beef of choice in ghee or butter, add seasoning to taste.
   • Cook eggs your preferred method – I fry three pasture-raised eggs over-medium in ghee. Click here for a quick read on eggs.
   • Combine your eggs and beef in a bowl and enjoy!

Each meal incorporates complete proteins, healthy fats, and impressive micronutrients with minimal prep.

Final Thoughts

Mastering how to cook ground beef isn’t about browning meat in a skillet, but choosing your ground beef, and add-ins with intention. From choosing grass-fed or grain-fed to dialing fat ratios and adding organs, every decision shapes the nutritional value of your meal. With these tips and simple recipes in your arsenal, my hope is that you can enjoy this delicious, low-cost, nutrient powerhouse in ways that best support your needs and experience the benefits firsthand.

References

1. Oxford Academic (Animal Frontiers). What is the role of meat in a healthy diet?
2. MDPI (Nutrients Special Issue). Nutritional Value of Meat and Meat Products and Their Role in Human Health.
3. Texas A&M Animal Science. Ground beef from grass-fed and grain-fed cattle: Does it matter?
4. Daley, C.A. et al. (2010). A review of fatty acid profiles and antioxidant content in grass-fed and grain-fed beef. Nutrition Journal.
5. Davis, H. et al. (2022). Nutritional Benefits from Fatty Acids in Organic and Grass-Fed Beef. Foods.
6. Fenton, J. & Rowntree, J. (2025). Optimizing health qualities of beef. MSU AgBioResearch.

Disclaimer: The information provided in this article is for informational purposes only and does not constitute medical advice. It is not intended to diagnose, treat, cure, or prevent any disease. Always consult with a qualified healthcare professional or doctor before making any changes to your diet, lifestyle, or medical treatment. The authors and the website assume no responsibility for any health outcomes resulting from the use of this information.