Meat | High Protein Keto Paleo

Rump Steak

Bos taurus Allergen-Free
Rump Steak

Sourcing & Taxonomy

  • Family Bovidae
  • Primary Cuisine Western
  • Seasonality Year-Round
  • Source Beef

The Forktionary Angle

"Your go-to for hearty, flavorful beef."

Definition

A flavorful cut of beef from the hindquarter, known for its lean texture and robust taste, often grilled or pan-fried.

Sensory Profile

TasteUmami, Savory, Meaty
TextureFirm, Chewy, Juicy
AromaMeaty, Cooked Beef
AcidityLow

Technical Metrics

Best Cooking Method

Grilling or Pan-frying

Marbling Level

Low to Moderate

Protein Content (per 100g)

~25-30g

Nutrition Facts

Per 112g (4 oz)
Calories190 kcal
Total Fat8g
Saturated Fat3g
Trans Fat0.3g
Cholesterol80mg
Protein29g
Total Carbohydrate0g
Dietary Fiber0g
Total Sugars0g
Calcium5mg
Iron2.5mg
Potassium350mg

Chef’s Secret

For maximum tenderness, slice against the grain after resting the cooked steak for 5-10 minutes.

Substitutions

Best Match

Sirloin Steak

1:1

Similar lean texture and robust flavor, good for grilling.

Flank Steak

1:1

Good for marinating and grilling, though slightly tougher.

Top Round

1:1

Leaner, requires careful cooking to avoid dryness, better for slow cooking or slicing thin.

Portobello Mushroom

1 large cap: 1 steak

Vegetarian option, offers umami and a chewy texture, but not a direct flavor match.

Buying Guide

Look for bright red color, minimal marbling, and firm texture. Avoid any graying or excessive liquid in the package.

Flavor Pairings

Red wine roasted vegetables mashed potatoes chimichurri sauce.

Recipes Using Rump Steak

Beef En Croute With Marsala Sauce image 127
Dietary Comfort Food Low In Something Main Dish

Beef En Croute With Marsala Sauce

Elevate your dinner party with this show-stopping Beef En Croute! This recipe features succulent steak encased in golden puff pastry, complemented by a decadent Marsala wine sauce. Perfect for a special occasion or a truly impressive weeknight meal. Customize it with your favorite steak cut – we used topside, but ribeye or filet mignon would be equally delicious. The recipe is easily scalable, so you can make enough for a crowd or just a romantic dinner for two. Plus, it’s freezer-friendly – make extra for another night! Served with creamy mashed potatoes and roasted carrots (not included in recipe).

See Complete Recipe
Beef Stir Fry Asian Style image 196
Easy Australian Technique Occasion

Beef Stir Fry Asian Style

This quick and easy Asian-style beef stir-fry recipe is a family favorite! Learn how to achieve perfectly tender beef slices by freezing the meat beforehand. Inspired by Annette Sym's recipe (featured on Channel Nine's Extra), this tweaked version is packed with flavor and ready in under 40 minutes. Perfect for busy weeknights, this recipe is guaranteed to impress even the pickiest eaters. Impress your family with restaurant-quality beef stir-fry tonight!

See Complete Recipe
Beef Mandarin And Bok Choy Stir Fry image 178
60 Minutes Or Less Time To Make Preparation Technique

Beef Mandarin And Bok Choy Stir Fry

This vibrant Beef Mandarin & Bok Choy Stir-Fry is a quick, healthy, and incredibly flavorful weeknight meal! Tender beef strips marinated in a zesty mandarin-soy sauce blend are stir-fried to perfection with crisp-tender bok choy, sweet mandarin segments, and vibrant snow peas. Low in fat and cholesterol, this recipe is a delicious and guilt-free way to enjoy Asian-inspired cuisine. Prepare to be amazed by the bright flavors and stunning presentation!

See Complete Recipe
Beef Vegetables And Rice Noodles With Oyster Sauce image 174
Asian One Dish Meal 60 Minutes Or Less Steak

Beef Vegetables And Rice Noodles With Oyster Sauce

A quick and easy one-pot Asian-inspired stir-fry! This vibrant dish combines tender beef, crisp vegetables, and perfectly cooked rice noodles in a rich and savory oyster sauce. Ready in under 40 minutes, it's a delicious weeknight meal the whole family will love. Inspired by a recipe from 'A-Z of Asian Ingredients'.

See Complete Recipe