FREE 5-Ingredient Recipe EBook

• Why You Need My Rump Roast Recipe
• What Is A Rump Roast?
• Ingredients & Substitutions
• How To Cook A Rump Roast
• Rump Roast Recipe Cook Time
• Serving Ideas
• Ideas For Leftovers
• More Special Occasion Roasts
• Rump Roast Recipe (Tender & Juicy) Recipe card
• Recipe Reviews

This rump roast recipe is a winner for any gathering. The combination of aromatic garlic and fresh herbs makes the perfect blend of flavors, all while the meat cooks to tender, juicy perfection. It makes a mouthwatering, hearty family dinner or a special occasion feast that’s more affordable than a roasted turkey or beef tenderloin .

Why You Need My Rump Roast Recipe

• Tender, juicy meat
• Golden brown crust
• Infused with garlic and fresh herbs
• Just 6 simple ingredients (plus salt and pepper)
• Minimal hands-on prep time
• Impressive, yet easy and affordable, meal for special occasions
• Use leftovers for sandwiches, salads , or in other recipes

What Is A Rump Roast?

A rump roast is an expensive cut of beef that comes from the backside of the cow’s leg. It’s a lean piece of meat with a lot of connective tissue, so it can be tough if cooked incorrectly, but when cooked low and slow, it becomes incredibly tender and flavorful.

There are two main ways of cooking rump roast: In the oven like my beef sirloin tip roast , or in a slow cooker to make a pot roast . This recipe for rump roast uses the first method, with a tender inside and perfect brown crust.

Ingredients & Substitutions

Here I explain the best ingredients for my beef rump roast recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Rump Roast – This cut is similar to a chuck roast, but leaner. Look for a well-marbled roast for the best flavor and tender results. If possible, choose one with even thickness throughout, so that it cooks as evenly as possible.
• Garlic – You will need whole garlic cloves for this rump roast recipe. Slice them in half.
• Olive Oil – This locks in moisture and helps the seasonings stick. You could also use avocado oil or any other heat-safe oil.
• Fresh Herbs – I used a combination of fresh rosemary, thyme, and sage, but you could use any fresh herbs of your choice (3 tablespoons total). If you need to use dried herbs, substitute 1 teaspoon dried for each tablespoon fresh. You can also simply use a tablespoon of Italian seasoning for convenience.
• Sea Salt & Black Pepper

How To Cook A Rump Roast

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Stuff the roast with garlic. Use a sharp knife to slice small slits all over the roast (in different areas and spaced apart) and insert the garlic cloves into the slits.
2. Mix the seasonings. In a small bowl, whisk together olive oil, rosemary, thyme, sage, salt, and pepper.

1. Season the meat. Rub the oil and herb mixture evenly over the roast, coating all sides.
2. Roast at high heat to start. Place the rump roast on a roasting pan and transfer to the middle oven rack. Cook rump roast in the oven for half an hour at moderately high heat.

TIP: For faster cook time, you can sear the outside in a cast iron Dutch oven instead.

Sear on all sides over high heat, until a brown crust forms, then proceed with the oven at lower heat below. (Oven time may be different if using this method.)

1. Reduce heat and slow roast. Continue roasting at much lower heat, until the roast is done to your liking. (See times and temperatures below.)

1. Rest and serve. Remove the roast from the oven. Tent the top with foil and let it rest before slicing. (Resting is important to ensure that it stays juicy!)

Rump Roast Recipe Cook Time

The cook time for rump roast recipes depends on the method you use. This one starts at high heat to form a browned crust and then cooks at low heat to make it tender.

The time needed can vary widely depending on the size of your roast and how done you want it. For best results, use a probe thermometer (it will beep when it’s ready!), but a regular meat thermometer works, too. Use this temperature chart as a guide:

Note: The times above are when you’d remove the rump roast from the oven. The internal temperature will rise an additional 5-10 degrees while resting.

Serving Ideas

Rump roast recipes can pair with a variety of side dishes for a hearty family dinner or even a special occasion. Here are some ideas:

• Potatoes – Serve with a side of creamy mashed potatoes (or mashed cauliflower ), crispy roasted potatoes , or even oven roasted sweet potatoes for a comforting and satisfying meal.
• Vegetables – Pair with your favorite roasted vegetables , such as roasted cauliflower , crispy roasted brussels sprouts , sweet honey roasted carrots , or any combination you like. Roasted root vegetables , such as carrots, beets, and parsnips are great for fall and winter! If you want to make the veggies while you have the rump roast in the oven, try green beans almondine or sauteed broccoli .
• Sauces – Make a savory gravy from the pan drippings, serve with a creamy mushroom sauce , or try a tangy horseradish sauce for a zesty kick.

Ideas For Leftovers

There are so many ways to enjoy leftover rump roast beef! Here are some ideas:

• Salad – Serve over lettuce or other greens with some cherry tomatoes, red onions, and a drizzle of lemon vinaigrette for a delicious and satisfying meal — similar to a classic steak salad .
• Roast Beef Sandwiches – Thinly slice the rump roast and layer it on your choice of bread. I like to add arugula, caramelized onions , and Swiss cheese, and use lighter bread options, like almond flour bread.
• Casseroles – Layer thin slices into a Reuben casserole instead of corned beef.

More Special Occasion Roasts

Looking for more show-stopping meals? Try some of my other easy beef recipes:

Ingredients

Tap underlined ingredients to see the ones I use.

• 3 lb Rump roast ▢
• 5 cloves Garlic (halved) ▢
• 3 tbsp Olive oil ▢
• 1 tbsp Fresh rosemary (finely chopped) ▢
• 1 tbsp Fresh thyme (finely chopped) ▢
• 1 tbsp Fresh sage (finely chopped) ▢
• 1 tbsp Sea salt ▢
• 1 tsp Black pepper ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Preheat the oven to 375 degrees F (190 degrees C).
2. Slice 10 small slits in the roast, in different areas and spaced apart. Insert the halved garlic cloves into the slits.
3. In a small bowl, whisk together the olive oil, rosemary, thyme, sage, salt, and pepper. Rub the oil/herb mixture evenly over the roast, coating all sides.
4. Place the roast on a roasting pan . Cook the rump roast in the oven for 30 minutes .
5. Reduce heat to 275 degrees F (135 degrees C) and continue roasting for another 1-2.5 hours , until the internal temperature reaches 115-120 degrees F (46-49 degrees C) for rare, 125-130 degrees F (52-54 degrees C) for medium rare, 135-140 degrees F (57-60 degrees C) for medium, or 145-150 degrees F (63-66 degrees C) for medium well. (Mine took 90 minutes for medium rare — time will vary depending on the size and shape of your roast, and how done you want it.)
6. Remove the roast from the oven. Tent the top with foil and let it rest for 10-15 minutes. (The internal temperature will rise another 5-10 degrees.)

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 6 ounces rump roast meat, or 1/8 of entire recipe

• Store: Keep leftovers in an airtight container in the fridge for 3-4 days—great for tossing into soup!
• Meal Prep: Make ahead for easy sandwiches, wraps, or other meals.
• Reheat: Warm slices at 350 degrees F or the whole roast at 300 degrees F.
• Freeze: Freeze whole or sliced in an airtight container for up to 3 months.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Rump Roast Recipe

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Rump Roast Recipe (Tender & Juicy)

Everyone will love this juicy, tender rump roast recipe, seasoned with aromatic garlic and a blend of fresh herbs. An impressive, easy meal!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/rump-roast/

Ingredients

• 3 lb Rump roast
• 5 cloves Garlic (halved)
• 3 tbsp Olive oil
• 1 tbsp Fresh rosemary (finely chopped)
• 1 tbsp Fresh thyme (finely chopped)
• 1 tbsp Fresh sage (finely chopped)
• 1 tbsp Sea salt
• 1 tsp Black pepper

Instructions

1. Preheat the oven to 375 degrees F (190 degrees C).
2. Slice 10 small slits in the roast, in different areas and spaced apart. Insert the halved garlic cloves into the slits.
3. In a small bowl, whisk together the olive oil, rosemary, thyme, sage, salt, and pepper. Rub the oil/herb mixture evenly over the roast, coating all sides.
4. Place the roast on a roasting pan . Cook the rump roast in the oven for 30 minutes .
5. Reduce heat to 275 degrees F (135 degrees C) and continue roasting for another 1-2.5 hours , until the internal temperature reaches 115-120 degrees F (46-49 degrees C) for rare, 125-130 degrees F (52-54 degrees C) for medium rare, 135-140 degrees F (57-60 degrees C) for medium, or 145-150 degrees F (63-66 degrees C) for medium well. (Mine took 90 minutes for medium rare – time will vary depending on the size and shape of your roast, and how done you want it.)
6. Remove the roast from the oven. Tent the top with foil and let it rest for 10-15 minutes. (The internal temperature will rise another 5-10 degrees.)

Maya’s Recipe Notes

Serving size: 6 ounces rump roast meat, or 1/8 of entire recipe

• Store: Keep leftovers in an airtight container in the fridge for 3-4 days—great for tossing into soup!
• Meal Prep: Make ahead for easy sandwiches, wraps, or other meals.
• Reheat: Warm slices at 350 degrees F or the whole roast at 300 degrees F.
• Freeze: Freeze whole or sliced in an airtight container for up to 3 months.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)