Anti-Inflammatory 27g Protein Low-Carb Goulash is a hearty one-pan meal made with lean ground beef, zucchini, yellow squash, tomatoes, onions, garlic, and anti-inflammatory herbs and spices. Instead of traditional pasta, fresh vegetables create a lighter, nutrient-rich version that’s packed with flavor while keeping carbohydrates low.
Yield: 6 servings
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Ingredients
Protein
1½ lbs (680 g) 93% lean ground beef
1 tbsp extra-virgin olive oil
Vegetables
2 medium zucchini, chopped into bite-sized half-moons
2 medium yellow squash, chopped into bite-sized half-moons
1 medium onion, diced
3 garlic cloves, minced
1 (14.5 oz / 410 g) can diced tomatoes, no salt added
2 tbsp tomato paste
1 cup low-sodium beef broth
Anti-Inflammatory Seasoning
2 tsp smoked paprika
1 tsp dried oregano
1 tsp Italian seasoning
½ tsp ground turmeric
½ tsp ground cumin
½ tsp crushed fennel seeds
½ tsp black pepper
1 tsp sea salt
¼ tsp crushed red pepper flakes (optional)
Optional Finish
¼ cup freshly grated Parmesan cheese
2 tbsp chopped fresh parsley
Fresh basil leaves
Fresh lemon juice (1 teaspoon)
Instructions
Step 1: Brown the Beef
Heat the olive oil in a large deep skillet or Dutch oven over medium-high heat.
Add the ground beef and cook for 6–8 minutes, breaking it into small crumbles until browned.
Drain excess fat if necessary.
Step 2: Sauté the Aromatics
Add the diced onion and cook for 3–4 minutes until softened.
Stir in the minced garlic and cook for another 30 seconds until fragrant.
Step 3: Season
Add:
Smoked paprika
Turmeric
Oregano
Italian seasoning
Ground cumin
Crushed fennel
Salt
Black pepper
Red pepper flakes (optional)
Cook for 1 minute to bloom the spices.
Step 4: Build the Sauce
Stir in:
Tomato paste
Diced tomatoes
Beef broth
Mix well and bring to a gentle simmer.
Cook for 8–10 minutes, allowing the sauce to thicken slightly.
Step 5: Add the Vegetables
Stir in the chopped zucchini and yellow squash.
Cook for 8–10 minutes, stirring occasionally, until the vegetables are tender but still hold their shape, just like in the picture.
Avoid overcooking to keep the squash from becoming mushy.
Step 6: Finish
Remove from the heat.
Stir in the lemon juice for brightness.
Sprinkle with Parmesan cheese, chopped parsley, and fresh basil if desired.
Serve hot straight from the skillet.
Approximate Nutrition (Per Serving)
Calories: 305
Protein: 27 g
Total Carbohydrates: 9 g
Fiber: 3 g
Net Carbs: 6 g
Fat: 17 g
Why This Recipe Is Anti-Inflammatory
This goulash includes several ingredients commonly associated with an anti-inflammatory eating pattern:
Extra-virgin olive oil provides heart-healthy monounsaturated fats and polyphenols.
Turmeric contributes curcumin, a naturally occurring anti-inflammatory compound.
Garlic and onions are rich in sulfur-containing antioxidants
.
Tomatoes provide lycopene, especially when cooked.
Zucchini and yellow squash add fiber, vitamin C, potassium, and antioxidant plant compounds.
Lean ground beef supplies high-quality protein, iron, zinc, and vitamin B12.
Optional Add-Ins
For extra flavor or nutrition, try adding:
Sliced mushrooms
Chopped spinach
Diced bell peppers
Riced cauliflower
Fresh thyme
Chopped kale
Crushed walnuts for added healthy fats
Storage
Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Freeze cooled portions for up to 3 months. Thaw overnight in the refrigerator and reheat gently on the stovetop or in the microwave.
Tips to Match the Picture
Cut the zucchini and yellow squash into thick half-moons so they stay intact while simmering.
Brown the ground beef well to develop a rich, savory flavor before adding the vegetables.
Keep the sauce slightly brothy rather than overly thick to resemble the consistency shown in the picture.
Add the squash near the end of cooking so it remains tender with a slight bite and retains its vibrant color.
Finish with fresh parsley or basil just before serving to brighten the dish without changing its rustic, skillet-style appearance.