When you need some comfort food but don’t want to blow your carb allotment for the month, this keto Goulash comes to the rescue. It has all of that tomato-y, beef-y flavor that you remember as a kid but this recipe has just 4.8 net carbs per serving. Enjoy!
For this recipe you’ll need: Lean ground beef, cauliflower, onion, Bell pepper, salt, pepper, canned diced tomatoes, tomato paste, garlic powder, and monk fruit for a touch of sweetness.
If you are in a hurry click here to go straight to the low carb American goulash recipe.
Table of Contents
Does Goulash have a lot of carbs?
Goulash was a staple in my home growing up. It was budget friendly and filling which made my mom happy. It had lots of macaroni noodles and tomato which made me happy. All those noodles swimming in tomato sauce with little chunks of ground beef. It was a tummy filling dish, very much like a beef stew. Nice and heavy comfort food for those cold days.
The problem is that now that I am trying desperately to follow a low carb lifestyle (not any easy task when you are a food writer known for baked goods) I can’t resist the stuff! All of those macaroni noodles means a lot of carbs. How many carbs are in hamburger goulash? Well, one serving of 2 ounces of macaroni noodles has 43 grams of carbs. 43 ! And I know I use to eat way more than 2 ounces of those noodles when eating goulash to fill my tummy.
How to make Keto Goulash?
I tried making keto American goulash by just leaving the macaroni noodles out. No pasta was no good. It was just ground beef meat. Translation, it was really boring.
Then I tried making it with various vegetables and the cauliflower was a perfect stand in for the macaroni. The small flowerettes have the right size and shape. Plus, when cooked with the tomatoes, cauliflower soaks up all the goulash flavor from the beef broth just like macaroni noodles do. You can add more cauliflower if you like.
I am at a point where I need to keep my carbs lower than usual and the cauliflower does add up. If you decide to go with more, just watch your net carbs. Figure about 2 1/2 net carbs per cup of cauliflower that you add.
Is Goulash good for a diet?
Regular ground beef goulash is a wonderful comfort food. Problem is, a single cup of it has 275 calories and over 35 total carbs. For someone like me who is trying to lose weight with a low carb lifestyle, that many carbs in one cup of anything is way too much. So while I love the taste and texture of macaroni noodles, the carbs in the pasta don’t work for keto me.
Can I meal prep Keto Goulash?
This keto recipe for American goulash makes five 1-cup servings. Use the slider in the Servings below in the recipe to adjust the servings you want to make. The recipe will adjust the ingredients amounts for you. This is perfect way to do some meal prep on the weekends so you have ready to go meals during a hectic work week.
I make several extra servings of this keto beef goulash and put the extras into small food containers in the refrigerator and freezer. I can then pull them out for a quick meal, or to bring to work for lunch. The frozen ones I rewarm for a quick meal.
Some people don’t like cauliflower after it’s frozen . It can get a little mushy but it doesn’t bother me. In fact in this dish it works well. If you do decide to freeze your leftover keto goulash, be aware that the cauliflower may change texture.
Keto goulash recipe
This keto beef goulash recipe is filling, it’s flavorful, and it gives me that emotional hug that comfort food is known for. During fall and winter is comfort food season to me but sometimes I need that warmth in the summer despite the 100F temperatures I get around here.
I’ve played with a few things you may want to try in your low carb goulash dish. Try a little smoked paprika or even hungarian paprika if you have it handy. Hungarian paprika is sweeter and doesn’t have the smokiness flavor. While mostly low carb, a small dollop of sour cream adds a rich flavor to compliment the beef broth from the ground beef. If you’d rather not use ground beef, stew meat works well too. It doesn’t have as much fat as ground beef so you may have to add a touch of oil or beef stock if your goulash too thick.
You may need
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I really like monk fruit for sweetening things. You can buy the monk fruit packets in most grocery stores now but I really like this non-GMO, kosher brand – Health Garden Monk fruit Sweetener . It is monk fruit and erythritol rather than monk fruit and dextrose. Dextrose is made from corn and most corn is GMO. I cut it out of my diet as much as I can without being too crazy. It adds a nice sweetness without all the weird stuff some artificial sweetners have.
Food storage containers are a must with meal prep right? I like them to be one cup sized or slightly more which is about right for my appetite. When looking for your meal prep containers, you’ll want to be sure to get food grade, BPA free storage containers. I like these pyrex glass ones . If you are taking them to work or whatever and you want something unbreakable. I love my Pyrex containers and their bright red lids make them easy to find in the refrigerator. Trust me, I’ve tried to spill things out of them but those lids are tight and hold everything inside. Best of all, they are BPA free. They are tough since they are Pyrex. The glass can be put in an oven or microwave. When done, I just toss them in the dishwasher. I always put the lids on the top rack so they don’t get affected by the dry cycle.Another favorite of mine is I just love Rubbermaid storage containers because they work great. They too can be tossed in the freezer or microwave with no problems. The square shape makes stacking and storage a breeze. Especially in the refrigerator where space is always at a premium.
Low Carb American Goulash
- 1 1/2 pounds lean ground beef
- Salt and pepper
- 3/4 cup Bell pepper diced – about 2 oz
- 1/4 cup Onion chopped – about 1 oz
- 2 cups cauliflower about 8oz, broken into florets
- 14 ounces Diced tomatoes 1 can – drain and save the juice
- 14 ounces Water
- 1 tablespoon tomato paste
- 1/4 teaspoon garlic powder optional
- 1 packet Monk fruit sweetner single-size serving, more or less to taste
- Brown the ground beef in a heavy skillet.
- Add the bell pepper and onion.
- Saute until the vegetables are tender.
- Add the cauliflower.
- Add the saved tomato juice and water.
- Bring to a simmer and cover.
- Simmer for 5 minutes, or until the cauliflower is tender.
- Uncover and simmer a few minutes more to reduce the liquid in the dish.
- Stir in the tomato paste, tomatoes, and garlic powder if you’re using it.
- Taste and add the monkfruit if you’d like it to have a little more sweetness.
- You can also measure this into individual 1 cup servings and refrigerate or freeze for later.