When it comes to comforting, hearty meals, beef stew is always a top contender. But if you’re on a keto diet, traditional stews packed with potatoes and thickened with flour won’t do the trick. Enter Keto Beef Stew – a delicious, low-carb version that brings the warmth and flavor of the classic dish, without loading you up on carbs. It’s perfect for those chilly nights when you crave something rich and satisfying but still want to stay on track with your diet. Trust me, this keto-friendly stew will become a go-to in your recipe rotation.
So let’s get cooking!
Why Keto Beef Stew?
The beauty of this keto beef stew lies in its versatility and how it transforms a traditionally carb-heavy dish into something perfectly keto. We swap out high-carb veggies like potatoes and carrots for more keto-friendly options like cauliflower and zucchini, and thicken the broth with clever keto substitutes.
And the best part? You’re not sacrificing any of that deep, savory flavor. Tender chunks of beef simmered in a rich broth, flavored with garlic, onions, and thyme – it’s the kind of meal that makes you want to cozy up by the fireplace, even if you don’t have one!
The Ingredients Breakdown
Before jumping into the step-by-step process, let’s take a closer look at the ingredients you’ll need. This will give you an idea of how the substitutions work and why each ingredient is included.
Beef
You can use any beef stew meat for this recipe, but cuts like chuck roast or boneless short ribs work the best. These cuts are marbled with fat, which makes them ideal for the slow-cooking process – the fat keeps them tender and juicy. The longer they simmer, the more flavorful they get.
Keto-Friendly Veggies
Traditional stews usually include starchy veggies like potatoes and carrots. Not keto-friendly! For this version, we’ll use:
- Cauliflower: A great potato substitute. It soaks up the flavors of the stew while keeping carbs low.
- Zucchini: It adds a bit of freshness and texture.
- Mushrooms: These add a depth of flavor, plus they hold up well in long cooking times.
Aromatics & Herbs
We’ll be using onions, garlic, thyme, and bay leaves for that familiar stew base flavor. Some recipes might suggest skipping onions on keto due to their carb content, but the amount we’re using is small enough that it won’t push you over your daily carb limit. Plus, the flavor they bring is worth it.
Thickening Agents
In traditional stews, flour or cornstarch is used to thicken the broth. But since both are high in carbs, we’ll use xanthan gum or gelatin as low-carb alternatives to get that thick, hearty consistency.
Bone Broth
Instead of just water or stock, using bone broth not only adds flavor but also brings in extra nutrients like collagen, which is great for your skin, joints, and gut health.
Ingredients You’ll Need (for 6 servings)
- 2 lbs beef chuck roast, cut into 1-inch cubes
- 2 tbsp olive oil or avocado oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 1 cup mushrooms, sliced
- 1 cup cauliflower florets
- 1 cup zucchini, diced
- 4 cups beef bone broth (or regular beef broth)
- 2 tbsp tomato paste (optional, adds richness but has a small amount of carbs)
- 1 tsp xanthan gum (or 1 tbsp gelatin)
- 2 bay leaves
- 1 tsp thyme (fresh or dried)
- Salt and pepper to taste
- Fresh parsley for garnish (optional)
Step-by-Step Cooking Instructions
Now let’s dive into the method. This stew can be made in a Dutch oven, slow cooker, or even a pressure cooker. I’ll walk you through all three options so you can choose the one that best fits your schedule.
1. Brown the Beef
In any stew recipe, browning the meat is key to building flavor. Heat your oil in a large pot or Dutch oven over medium-high heat. Once it’s hot, add the beef cubes in batches. You don’t want to crowd the pot – the beef should have space to brown properly. Cook for 3-4 minutes on each side, until you’ve got a nice sear. This step is where a lot of the flavor develops, so don’t rush it! Once browned, remove the beef and set it aside.
2. Cook the Veggies
In the same pot, add the onions, mushrooms, and garlic. If you need a little more oil, add a splash. Cook for 4-5 minutes, until the onions are soft and the mushrooms have released some of their moisture. The smell at this point? Heavenly.
3. Add in the Broth and Herbs
Once your veggies are looking good, it’s time to deglaze the pot. Pour in about half a cup of bone broth and use a wooden spoon to scrape up any bits stuck to the bottom of the pot – that’s pure flavor gold right there.
Add the rest of the broth, tomato paste (if using), bay leaves, thyme, and the browned beef back into the pot. Bring it to a simmer.
4. Simmer to Perfection
Cover the pot and let the stew simmer on low heat for about 1.5 to 2 hours. You’re looking for the beef to become tender and the flavors to meld together beautifully.
About 30 minutes before the stew is done, add the cauliflower and zucchini. They don’t need as much cooking time and will hold their shape better if added towards the end.
5. Thicken It Up
Once the stew is done simmering, it’s time to thicken the broth. Whisk in xanthan gum or gelatin. If you’re using gelatin, dissolve it in a little water first. Stir continuously while adding the thickener so that it doesn’t clump up. Let the stew simmer for another 5-10 minutes until it thickens to your liking.
6. Adjust Seasoning
Taste your stew and adjust salt and pepper as needed. You can also throw in a splash of apple cider vinegar for a little tang to balance the richness – totally optional, but worth trying if you like your stew to have that extra zing.
7. Serve and Enjoy
Ladle your keto beef stew into bowls, garnish with fresh parsley if you’re feeling fancy, and dig in! The longer you let this stew sit, the better the flavors get. It’s one of those dishes that tastes even better the next day, so don’t be afraid to make a big batch for leftovers.
Slow Cooker Method
If you want to make this in a slow cooker, the steps are pretty similar:
- Brown the beef and veggies in a pan as described above.
- Transfer everything (including the broth, herbs, and browned beef) into your slow cooker.
- Cook on low for 6-8 hours or on high for 4 hours.
- Add the cauliflower and zucchini in the last hour of cooking.
- Stir in the thickener towards the end and let it cook for another 10 minutes until thickened.
Pressure Cooker (Instant Pot) Method
For a quicker version, here’s how you can do it in an Instant Pot:
- Set your Instant Pot to “Sauté” mode and brown the beef in batches.
- Remove the beef and sauté the onions, garlic, and mushrooms.
- Deglaze with a little broth, then add the rest of the broth, tomato paste, herbs, and beef.
- Set the Instant Pot to “Manual” and cook on high pressure for 35 minutes.
- Quick-release the pressure, then add in the cauliflower and zucchini.
- Cook on “Sauté” mode for another 5-7 minutes, then stir in the thickener and simmer until the stew thickens.
Tips for the Best Keto Beef Stew
- Don’t skip the browning: It’s tempting to toss everything in the pot and walk away, but browning the beef first adds a deep, rich flavor to the stew.
- Watch the veggies: Cauliflower and zucchini can turn mushy if overcooked, so keep an eye on them. Add them in at the right time for the best texture.
- Thicken wisely: Xanthan gum can go from just right to slimy if you add too much. Start with a little and work your way up. Gelatin gives a more natural, silky texture if you’re not a fan of xanthan gum.
- Make it your own: Want more veggies? Throw in some celery or green beans. Looking for more heat? Add a pinch of cayenne or red pepper flakes. This recipe is flexible!
Nutritional Info (Per Serving)
- Calories: 340
- Fat: 22g
- Protein: 28g
- Net Carbs: 4g
Conclusion
There’s nothing better than a meal that feels like it took hours to make but can actually be prepped with minimal effort. This Keto Beef Stew delivers all the warm, comforting vibes of a classic stew while keeping you on track with your keto goals. Plus, it’s a great dish to make ahead, perfect for meal prepping or freezing for later.
Give it a try next time you’re craving something hearty and satisfying – your taste buds (and your macros) will thank you!