When you’re following a ketogenic (keto) lifestyle, you might think that classic comfort foods like goulash are off the table. But that couldn’t be further from the truth! This keto-friendly goulash recipe offers all the comforting, hearty flavors of the traditional dish without the high-carb ingredients that typically come with it. Packed with protein, vegetables, and a rich tomato-based sauce, this dish is perfect for anyone seeking a delicious low-carb, high-fat meal.

In this detailed recipe, we’ll guide you step by step on how to make a satisfying keto goulash that won’t kick you out of ketosis. Whether you’re new to the keto diet or a seasoned pro, this recipe is sure to become one of your favorites. Let’s dive in!

Ingredients

To make this Keto Goulash, you’ll need the following ingredients. We’ve carefully chosen these to ensure that they’re low in carbs, high in healthy fats, and provide the right amount of protein:

For the Goulash:

  • 1 lb ground beef (or ground turkey, chicken, or pork, depending on your preference)
  • 1 medium onion, finely chopped
  • 2 cloves garlic, minced
  • 1 red bell pepper, diced
  • 1 green bell pepper, diced
  • 1 can (14.5 oz) diced tomatoes (look for no-sugar-added)
  • 2 tablespoons tomato paste
  • 1 cup zucchini, diced (about 1 small zucchini)
  • 1/4 cup beef broth (or chicken broth, for a lighter flavor)
  • 1 tablespoon olive oil (for sautéing)
  • 1 tablespoon dried oregano
  • 1 teaspoon ground paprika
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground thyme
  • Salt and pepper, to taste
  • 1/2 cup shredded mozzarella cheese (optional, for topping)
  • Fresh parsley or basil, for garnish (optional)

For the Cauliflower “Pasta” (optional):

  • 1 medium cauliflower, cut into florets (to create a pasta substitute)
  • 1 tablespoon butter (for sautéing)

Instructions

Now that we have our ingredients ready, it’s time to get cooking! Follow the step-by-step instructions below for the best results.

Step 1: Prepare the Cauliflower (Optional) If you’re looking for a low-carb alternative to pasta, cauliflower is a great option. Start by breaking down your cauliflower into florets and steaming them for 5-7 minutes until they’re tender. Once steamed, drain and use a food processor or a potato masher to break the cauliflower into smaller pieces to resemble “pasta.”

If you prefer a more traditional goulash without the cauliflower pasta, simply skip this step.

Step 2: Brown the Ground Meat In a large skillet or saucepan, heat the olive oil over medium-high heat. Add the ground beef (or your choice of ground meat) and cook for 5-7 minutes until browned and fully cooked through. Break up the meat with a spoon to ensure it cooks evenly.

Step 3: Sauté the Vegetables Once the meat is browned, add the chopped onion, minced garlic, and diced bell peppers (both red and green) to the pan. Sauté for 4-5 minutes until the vegetables soften and become fragrant.

Step 4: Add the Tomato Paste and Spices Stir in the tomato paste, dried oregano, paprika, cumin, thyme, salt, and pepper. Cook for 1-2 minutes to allow the spices to bloom and release their aroma.

Step 5: Add the Tomatoes and Broth Pour in the diced tomatoes (with juices) and beef broth. Stir well to combine everything. Reduce the heat to medium-low and let the mixture simmer for about 10-15 minutes, stirring occasionally. This allows the flavors to meld together and creates a rich, savory sauce.

Step 6: Add the Zucchini and Cauliflower Pasta (if using) Once the sauce has thickened to your liking, add the diced zucchini and cauliflower “pasta” (if you’ve made it) to the pan. Stir well, making sure everything is coated in the flavorful sauce. Continue to cook for another 5-7 minutes until the zucchini softens and the cauliflower pasta is heated through.

Step 7: Add the Cheese (Optional) If you’re a fan of cheesy goulash, sprinkle the shredded mozzarella cheese over the top of the goulash during the last minute of cooking. Allow it to melt into the dish for a creamy, cheesy texture. If you’re following a dairy-free or low-lactose diet, feel free to skip this step.

Step 8: Serve and Garnish Once everything is cooked, remove the goulash from the heat. Spoon it into bowls and garnish with fresh parsley or basil for a pop of color and flavor. Serve immediately, and enjoy this keto-friendly comfort dish!

Nutritional Information (Per Serving)

This keto goulash recipe makes approximately 4 servings. Below is the nutritional breakdown for each serving (without the optional cauliflower pasta):

  • Calories: 380 kcal
  • Fat: 27g
  • Protein: 30g
  • Total Carbohydrates: 9g
    • Fiber: 3g
    • Net Carbs: 6g
  • Sodium: 580mg
  • Cholesterol: 80mg
  • Sugar: 5g (mainly from the vegetables and tomatoes)

SmartPoints (Weight Watchers):

  • Freestyle SmartPoints: 7 points per serving (without the cheese topping)
  • Old Points: 7 points per serving (without the cheese topping)
  • SmartPoints (with cheese): 8 points per serving

Why This Keto Goulash Is a Game-Changer

If you’re looking for a meal that’s not only low in carbs but also deliciously hearty, this keto goulash is the answer. It’s packed with healthy fats and high-quality protein from the ground beef (or your choice of meat), making it a filling and satisfying dish. The veggies—such as bell peppers, zucchini, and cauliflower—add a wonderful texture and flavor, while the tomato-based sauce provides that rich, comforting essence you expect from traditional goulash.

A Few Tips for the Best Keto Goulash:

  1. Customize Your Vegetables: Feel free to add or remove vegetables based on your preferences. For instance, mushrooms or spinach would make a great addition.
  2. Adjust the Seasonings: If you prefer a spicier goulash, try adding chili powder or red pepper flakes to kick up the heat.
  3. Make it Ahead: Keto goulash can be made in advance and stored in the refrigerator for up to 3 days. You can even freeze the leftovers for up to 3 months!
  4. Use Ground Turkey or Chicken for a Leaner Option: If you’re looking to reduce the fat content, opt for ground turkey or chicken instead of beef.

Smart Substitutes

For those following a strict keto or low-carb lifestyle, there are several ingredients you can swap to make the recipe even more adaptable:

  • Ground Meat: Choose lean ground turkey or chicken for a lighter option. You can also use ground pork if you prefer a richer flavor.
  • Cauliflower “Pasta”: For those who miss traditional pasta, cauliflower is an excellent substitute. However, if you don’t want any “pasta” at all, this recipe works perfectly fine without it.
  • Cheese: For a dairy-free version, omit the cheese or replace it with a non-dairy cheese alternative, such as coconut milk-based cheese.
  • Spices: Customize the spice blend based on your preferences. Add a bit of chili powder for extra warmth, or try smoked paprika for a deeper flavor.

Final Thoughts

This Keto Goulash recipe is a perfect example of how comfort food can be enjoyed while still adhering to a low-carb, keto lifestyle. It’s an easy-to-make, satisfying meal that checks all the boxes for taste, nutrition, and low SmartPoints. Whether you’re serving it for dinner or meal prepping for the week, this dish is sure to become a staple in your keto recipe arsenal. Enjoy!