Keto Goulash

A Warm Hug in a Bowl

Keto Goulash is the ultimate comfort food reimagined for a low-carb lifestyle. This hearty dish brings together tender ground beef, flavorful spices, and a rich tomato-based sauce, creating a meal that feels like a warm hug on a chilly evening. Inspired by the traditional Hungarian dish, this keto-friendly version swaps carb-heavy elements with wholesome, low-carb alternatives, ensuring you stay on track with your goals while indulging in a satisfying, homey meal. Whether you’re serving it up for a family dinner or meal-prepping for the week, this goulash is a surefire crowd-pleaser.

Why You’ll Love Keto Goulash

• Low-Carb Comfort Food: All the cozy, hearty flavors without the carb overload.
• One-Pot Wonder: Minimal cleanup for maximum enjoyment.
• Customizable: Easy to adapt with your favorite keto-friendly veggies and spices.
• Meal Prep-Friendly: Tastes even better the next day, making it perfect for batch cooking.

My Personal Experience

Keto Goulash holds a special place in my heart. It reminds me of the warm, comforting meals I grew up with, but now adapted for my keto journey. The first time I made this recipe, the aroma transported me back to my family kitchen. It’s simple to prepare yet incredibly satisfying, and my family—even those not on keto—loves it just as much as I do. Trust me, this dish will become a staple in your weekly menu.

Required Equipment

• Large Skillet or Dutch Oven: A must for evenly cooking the beef and simmering the sauce. I’ve found that a good skillet ensures the perfect caramelization for extra flavor.
• Wooden Spoon or Spatula: Ideal for breaking up the meat and stirring everything together. It’s one of those tools you’ll reach for again and again.
• Sharp Knife and Cutting Board: Essential for prepping veggies or fresh herbs. A quality knife makes chopping a breeze.
• Measuring Cups and Spoons: Accuracy is key in keto recipes, and having these handy ensures your carb counts stay precise.

Ingredients & Substitutions

• 1 lb Ground Beef: Provides a rich, hearty base. Substitute with ground turkey or chicken for a lighter option.
• 1 Medium Onion (Chopped): Adds depth of flavor. If you’re strict on carbs, use shallots or green onions sparingly.
• 3 Garlic Cloves (Minced): Garlic elevates the savory flavors. Powder works in a pinch—just adjust the quantity.
• 1 Cup Diced Tomatoes (Canned or Fresh): Opt for no-sugar-added varieties to keep it keto.
• 1 Cup Tomato Sauce: Look for unsweetened options to avoid hidden carbs.
• 1 Cup Beef Broth: Enhances the richness. Chicken broth works as a substitute.
• 1 Cup Diced Zucchini: Adds texture and nutrients. Sub with bell peppers or mushrooms.
• 1 tsp Paprika: Smoked or sweet paprika works, depending on your taste.
• 1 tsp Italian Seasoning: A blend of oregano, basil, and thyme ties the flavors together.
• Salt & Pepper to Taste: Don’t underestimate the power of seasoning!
• ½ Cup Shredded Cheddar Cheese (Optional): A cheesy topping takes this dish to the next level.

How to Make Keto Goulash

1. Cook the Beef: Heat your skillet or Dutch oven over medium heat. Add the ground beef and cook until browned, breaking it up with a wooden spoon. Drain excess grease if needed.
2. Sauté the Aromatics: Add the chopped onion and minced garlic to the skillet. Cook until the onion is translucent and fragrant, about 3-4 minutes.
3. Add the Veggies and Sauce: Stir in the diced tomatoes, tomato sauce, and beef broth. Mix in the diced zucchini, paprika, Italian seasoning, salt, and pepper. Combine everything thoroughly.
4. Simmer: Reduce the heat to low and let the mixture simmer uncovered for 15-20 minutes, allowing the flavors to meld and the sauce to thicken.
5. Finish with Cheese: If using, sprinkle shredded cheddar cheese over the top and let it melt before serving.

Tips for This Recipe

• Choose Lean Beef: Minimizes excess grease, keeping the dish light.
• Season as You Go: Layering flavors ensures every bite is delicious.
• Simmer Slowly: Patience pays off for a thicker, more flavorful sauce.
• Adjust Spice Levels: Add a pinch of red pepper flakes for a little heat if desired.

Optional Additions

• Cauliflower Rice: Serve over cauliflower rice for a more filling meal.
• Fresh Herbs: Garnish with parsley or basil for a fresh touch.
• Cream Cheese: Stir in a tablespoon for a creamier texture.

Serving Ideas

• Enjoy as is for a hearty main dish.
• Serve over zoodles or spaghetti squash for a pasta-like experience.
• Pair with a crisp green salad for a balanced meal.

Storage Recommendation

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stovetop or in the microwave until warmed through. This dish also freezes well for up to 3 months; just thaw overnight in the fridge before reheating.

Frequently Asked Questions

Can I make this ahead of time? Yes! Keto Goulash tastes even better the next day as the flavors have more time to meld.

What can I use instead of zucchini? Try bell peppers, mushrooms, or even chopped spinach for a low-carb alternative.

How can I thicken the sauce? Let it simmer uncovered for a few extra minutes, or add a small amount of xanthan gum to achieve your desired consistency.

Nutritional Breakdown (Per Serving)

• Calories: 280
• Total Carbs: 8g
• Net Carbs: 6g
• Protein: 20g
• Fat: 18g

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