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Keto Goulash is the kind of meal that wraps around you like a warm hug — rich, hearty, comforting, and unbelievably satisfying. This low-carb twist on the classic Hungarian favorite keeps all the bold flavors you love while removing the carb-heavy pasta and starchy vegetables. The result? A cozy, flavorful bowl of pure comfort that fits perfectly into your keto lifestyle.
This dish checks all the boxes: one-pot simplicity, wholesome ingredients, family-friendly flavor, and leftovers that taste even better the next day. Whether you’re craving something cozy on a cold night or looking for a new weeknight staple, this Keto Goulash promises comfort with every bite.
Why You’ll Love Keto Goulash
• Low-Carb Comfort Food
All the hearty flavors of traditional goulash without the carb crash.
• One-Pot Wonder
Minimal cleanup. Maximum satisfaction.
• Customizable
Zucchini, mushrooms, bell peppers… swap and add your favorites.
• Meal Prep Approved
Stores incredibly well, making it perfect for next-day lunches or batch cooking.
My Personal Experience
This dish instantly transports me back to childhood dinners — the kind where the house filled with rich, savory aromas and the meal felt like a warm blanket at the end of a long day. Once I transitioned to keto, I missed those nostalgic flavors… until I rewrote goulash the keto way.
The first spoonful of this version gave me everything I had been craving: depth, warmth, comfort, and richness without the carb-heavy guilt. My family devoured it — even the non-keto eaters — and it quickly became part of my weekly rotation. I promise, once you try it, it’ll take the same place in your home.
Required Equipment
• Large Skillet or Dutch Oven – ensures even cooking and perfect browning
• Wooden Spoon or Spatula – ideal for breaking apart meat and stirring
• Sharp Knife + Cutting Board – essential for prepping vegetables
• Measuring Cups & Spoons – crucial for keeping carb counts accurate
Ingredients & Substitutions
1 lb ground beef
Substitute: turkey, chicken, or lean pork
1 medium onion, chopped
Substitute: shallots, green onions (for fewer carbs)
3 garlic cloves, minced
Substitute: ½–1 tsp garlic powder
1 cup diced tomatoes (no-sugar-added)
Fresh or canned both work
1 cup tomato sauce (unsweetened)
Look for sugar-free to stay keto
1 cup beef broth
Substitute: chicken broth or bone broth
1 cup diced zucchini
Substitute: mushrooms, bell peppers, spinach
1 tsp paprika
Smoked or sweet — both taste amazing
1 tsp Italian seasoning
Or a blend of basil, oregano, thyme
Salt & pepper, to taste
½ cup shredded cheddar cheese (optional)
Adds richness and melts beautifully
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1. Cook the Beef
Heat a large skillet or Dutch oven over medium heat. Add the ground beef and cook until browned, breaking it into small pieces with a wooden spoon. Drain extra grease if necessary.
2. Sauté the Aromatics
Add the chopped onion and garlic to the skillet. Cook 3–4 minutes until softened and fragrant.
3. Add the Veggies and Sauce
Stir in diced tomatoes, tomato sauce, and beef broth. Add diced zucchini, paprika, Italian seasoning, salt, and pepper. Mix everything together thoroughly.
4. Simmer
Reduce heat to low and simmer uncovered for 15–20 minutes. The sauce will thicken and deepen in flavor.
5. Finish with Cheese
(Optional) Sprinkle cheddar cheese over the top and let it melt for a creamy finish.
Tips for This Recipe
• Use lean beef to avoid excess grease
• Season at each step for layered flavor
• Simmer longer for a thicker, richer sauce
• Add red pepper flakes if you enjoy a little heat
Optional Additions
• Stir in cream cheese for a creamier sauce
• Add mushrooms, bell peppers, or spinach for more volume
• Serve over cauliflower rice, zoodles, or spaghetti squash
Serving Ideas
• Bowl it up just as is
• Serve over cauliflower rice for extra heartiness
• Pair with a crisp green salad
• Top with fresh parsley, basil, or shredded cheese
Storage Recommendations
Refrigerator:
Store in an airtight container for up to 4 days.
Freezer:
Freeze up to 3 months. Thaw overnight before reheating.
Reheating:
Microwave or warm gently on the stovetop.
FAQs: Everything You Need to Know
• Can I make this ahead of time?
Yes — it tastes even better the next day.
• What can I use instead of zucchini?
Bell peppers, mushrooms, or chopped spinach work great.
• How do I thicken the sauce?
Simmer uncovered longer or add a pinch of xanthan gum.
Nutritional Breakdown (Per Serving)
Calories: 280
Total Carbs: 8g
Fiber: 2g
Net Carbs: 6g
Protein: 20g
Fat: 18g
📌 Recipe Snapshot
Name: Keto Goulash
Prep Time: 10 minutes
Cook Time: 25–30 minutes
Total Time: 35–40 minutes
Servings: 6
Difficulty: Easy
Texture: Thick, saucy, hearty, deeply savory
Net Carbs: 6g per serving
Best For: Cozy dinners, meal prep, one-pot meals
Category: Keto dinner, low-carb comfort food
Keto Goulash Recipe
Equipment
- Large Skillet or Dutch Oven
- Wooden spoon or spatula
- Sharp Knife and Cutting Board
- Measuring cups and spoons
Ingredients
- Ground beef — 1 lb
- Onion — 1 medium chopped
- Garlic — 3 cloves minced
- Diced tomatoes — 1 cup no sugar added
- Tomato sauce — 1 cup unsweetened
- Beef broth — 1 cup
- Zucchini — 1 cup diced
- Paprika — 1 tsp
- Italian seasoning — 1 tsp
- Salt & pepper — to taste
- Shredded cheddar cheese — ½ cup optional
Instructions
- Heat a large skillet or Dutch oven over medium heat. Add the ground beef and cook, breaking it into small pieces with a wooden spoon, until it browns evenly. Drain excess grease if needed.
- Add the chopped onion and minced garlic directly to the skillet. Cook for 3–4 minutes, stirring occasionally, until the onion becomes soft and translucent.
- Stir in the diced tomatoes, tomato sauce, and beef broth. Mix well so all the flavors begin to combine.
- Add the diced zucchini, paprika, Italian seasoning, salt, and pepper. Stir thoroughly to distribute the spices evenly throughout the mixture.
- Reduce the heat to low and let the goulash simmer uncovered for 15–20 minutes. The sauce will thicken, and the flavors will deepen the longer it simmers.
- If using cheese, sprinkle the shredded cheddar over the top and let it melt into the hot mixture before serving.
- Taste and adjust salt or pepper if needed, then ladle into bowls and serve warm.
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