Keto Goulash Recipe

This Keto Goulash is a comforting, flavorful, and low-carb twist on the traditional Hungarian goulash. With savory ground beef, tender cabbage, and a rich tomato-based sauce, this dish hits all the marks for a satisfying keto meal. It’s hearty, filling, and loaded with flavor while keeping the carb count low—making it a perfect addition to your weekly meal plan.

Ingredients:

Servings: 6-8
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes

  • 2 pounds ground beef (80/20 blend for optimal flavor)
  • 1 large yellow onion, diced
  • 4 cloves garlic, minced
  • 1 (15-ounce) can tomato sauce, no sugar added
  • 1 (14.5-ounce) can diced tomatoes, no sugar added
  • 1 ½ tablespoons soy sauce (for umami depth, or use coconut aminos for soy-free)
  • 2 tablespoons dried oregano
  • 2 teaspoons dried basil
  • 2 dried bay leaves
  • 1 tablespoon kosher salt
  • ½ teaspoon black pepper
  • 10 ounces cabbage, shredded (substitutes pasta in a low-carb way)
  • 1 cup sharp cheddar cheese, shredded (optional for topping)

Instructions:

Step 1: Brown the Beef

In a large skillet or heavy-bottomed pot, heat the skillet over medium-high heat. Add the ground beef and cook, breaking it up with a spoon as it browns. Cook until no longer pink, about 7-10 minutes. For best flavor and texture, use an 80/20 ground beef blend. Once cooked through, drain any excess fat from the pan. This step is key to prevent the dish from becoming too greasy.

Step 2: Sauté Onions and Garlic

After draining the beef, reduce the heat to medium and add the diced onion. Sauté the onions for about 3-5 minutes until they become soft and translucent. Add the minced garlic and sauté for another minute, stirring frequently to prevent burning. The garlic should become fragrant, releasing its savory aroma, which enhances the overall flavor of the dish.

Step 3: Add Tomato Base and Seasonings

Stir in the tomato sauce and diced tomatoes (with their juice). These ingredients form the base of the rich goulash sauce, giving it the classic tangy flavor while keeping it keto-friendly.

Next, add the soy sauce, dried oregano, basil, bay leaves, salt, and pepper. Soy sauce adds depth and umami, but if you prefer to avoid soy, substitute with coconut aminos for a similar effect. Stir well to combine all the ingredients evenly. The combination of herbs infuses the goulash with aromatic, earthy notes that balance the acidity of the tomatoes.

Step 4: Simmer to Develop Flavors

Bring the mixture to a gentle boil, then reduce the heat to low. Cover the skillet or pot with a lid and allow the goulash to simmer for 25-30 minutes. This simmering time is essential for developing the rich, robust flavors of the sauce. Stir occasionally to prevent sticking or burning, and to ensure all the ingredients are well incorporated.

Step 5: Add Shredded Cabbage

After the goulash has simmered, stir in the shredded cabbage. The cabbage acts as a low-carb substitute for pasta, providing bulk and texture to the dish without adding significant carbs. Cover again and allow the cabbage to cook for about 10 minutes, or until it’s tender but still has a slight bite. The cabbage will absorb the flavors of the sauce, creating a tender, satisfying texture.

Step 6: Optional Cheese Topping

If desired, sprinkle the shredded cheddar cheese over the top of the goulash during the last few minutes of cooking, allowing it to melt into the sauce. The sharpness of the cheddar adds an extra layer of richness and creaminess to the dish. You can either serve the goulash as-is or broil it briefly for a golden, bubbly cheese topping.

Step 7: Final Seasoning and Serve

Once the cabbage is tender and the cheese (if using) has melted, remove the bay leaves and give the goulash a final taste. Adjust the seasoning with additional salt and pepper if needed. Remove from heat, and let the goulash rest for 5 minutes before serving to allow the flavors to meld together.

Serve the Keto Goulash in bowls, garnished with a sprinkle of fresh parsley or extra cheese if desired. It pairs beautifully with a simple side salad or roasted low-carb vegetables.

Nutrition Information (Per Serving):

  • Calories: 340
  • Total Fat: 25g
  • Saturated Fat: 10g
  • Cholesterol: 90mg
  • Sodium: 980mg
  • Total Carbohydrates: 7g
  • Dietary Fiber: 2g
  • Net Carbs: 5g
  • Protein: 24g

Tips for Success:

  1. Ground Beef Options: Using 80/20 ground beef (80% lean, 20% fat) provides the perfect balance of flavor and moisture. If you prefer leaner beef, you can use 85/15, but be aware the dish may be slightly less rich.
  2. Soy Sauce Substitution: If you’re avoiding soy, coconut aminos is a great low-carb, gluten-free alternative. It will still provide the savory depth and umami flavor that complements the tomatoes and beef.
  3. Cabbage as a Noodle Substitute: The shredded cabbage mimics the texture of noodles while keeping the carb count low. Make sure not to overcook the cabbage to maintain a slight crunch, which gives the dish a satisfying bite.
  4. Optional Cheese Topping: For those who aren’t strict on dairy, adding sharp cheddar cheese elevates the dish. If you prefer, you can use other types of cheese like Monterey Jack or mozzarella, depending on your preference.
  5. Storing Leftovers: This keto goulash stores well in the refrigerator for 3-4 days. It’s also freezer-friendly, making it a great option for meal prep. Reheat in the microwave or on the stovetop, adding a splash of water if needed to loosen the sauce.

Substitutions and Variations:

  • Ground Turkey or Chicken: If you prefer a lighter version, ground turkey or chicken can be used in place of ground beef. Just be aware that the flavor profile will be slightly different, and you may want to add a little extra fat (such as olive oil) to prevent dryness.
  • Spicy Goulash: For those who love spice, add some crushed red pepper flakes or a dash of hot sauce to the dish while it simmers. You can also use fire-roasted diced tomatoes with chilies to bring heat to the goulash.

This Keto Goulash is a fantastic option for anyone following a low-carb or keto lifestyle. It’s a one-pot, easy-to-make meal that’s packed with flavor and nutrition, without the extra carbs. The combination of ground beef, rich tomato sauce, and tender cabbage makes for a hearty, satisfying dish that will keep you full and energized. Whether you’re preparing it for a family dinner or a meal-prep option for the week, this goulash will quickly become a favorite go-to recipe in your keto meal rotation!