Stew is the quintessential comfort food. Whether it’s simmering on the stove for hours or bubbling away in a Crock Pot, stew offers a hearty, satisfying meal.
But traditional stews, often filled with high-carb ingredients like potatoes, carrots, and flour-based thickeners, don’t fit well into a ketogenic (keto) diet.
Fortunately, you can still enjoy the warmth and flavor of stew on a low-carb diet by making a few simple adjustments.
In this guide, we’ll not only provide you with mouthwatering keto stew recipes, but we’ll also share tips and tricks for mastering the art of keto stew.
We’ll cover common questions like how to replace high-carb ingredients, the best methods for thickening stews on a keto diet, and how to make sure your beef stew is keto-friendly.
Plus, we’ll give you step-by-step instructions for some of the best keto stew recipes, from beef to chicken, pork, and even Irish stew without potatoes.
Understanding Keto Stew: Tips and Tricks for Success
Before diving into the recipes, it’s essential to understand what makes a stew keto-friendly. There are a few key elements that differentiate a traditional stew from a low-carb one:
1. Choosing Low-Carb Ingredients
The primary difference between traditional and keto stews lies in the ingredients. Many classic stew ingredients, like potatoes, carrots, and flour, are high in carbohydrates. But by choosing low-carb alternatives, you can make a delicious stew that fits perfectly into your keto diet.
Keto-Friendly Ingredients for Stew:
- Protein: Beef, pork, chicken, lamb, turkey, or even fish can form the base of a great stew. Be sure to use cuts of meat that are high in fat to help meet your keto macros.
- Low-Carb Vegetables: Instead of potatoes and carrots, opt for low-carb vegetables like turnips, cauliflower, radishes, zucchini, celery, and mushrooms. These provide texture and flavor without the carbs.
- Herbs and Spices: Fresh herbs like thyme, rosemary, and bay leaves, along with spices such as paprika, cumin, and garlic powder, can elevate the flavor of your stew without adding carbs.
- Broth or Stock: Use homemade or store-bought broth that is free from added sugars and starches. Bone broth is especially keto-friendly because of its high collagen and healthy fats.
2. How to Thicken Stew on Keto
One of the biggest challenges in creating a keto stew is achieving the right consistency without using flour, cornstarch, or other traditional thickeners. Here are some keto-friendly options:
- Xanthan Gum: Xanthan gum is a low-carb, gluten-free thickener that works wonderfully in stews. Use it sparingly—a little goes a long way.
- Gluten-Free Flours: Almond flour or coconut flour can help thicken your stew, but be cautious with coconut flour, as it absorbs more liquid and can make the stew gritty if overused.
- Vegetable Purees: You can purée some of the vegetables in your stew (such as cauliflower, turnips, or zucchini) to naturally thicken the broth. Simply remove a small portion of the cooked vegetables, blend them, and stir them back into the stew.
- Cream and Cheese: For creamy stews, add heavy cream or cream cheese to thicken the broth and give it a rich, smooth texture.
3. Maximizing Flavor in Keto Stew
A good stew is all about layering flavors. Here’s how to ensure your keto stew is packed with depth and richness:
- Browning the Meat: Searing the meat before adding it to the stew caramelizes the exterior and locks in flavor. Don’t skip this step—it’s crucial for building a flavorful stew.
- Deglazing the Pan: After browning the meat, use a bit of broth or wine (low-carb dry wine) to deglaze the pan. This helps lift up the browned bits stuck to the bottom, which adds a ton of flavor to the stew.
- Slow and Steady Cooking: Stews are best when cooked low and slow. This allows the flavors to meld together and the meat to become incredibly tender. If you’re pressed for time, a pressure cooker or Instant Pot can speed up the process.
Common Keto Stew Questions Answered
What Can I Use Instead of Potatoes in Stew?
On a keto diet, you’ll want to replace high-carb potatoes with lower-carb alternatives. Some of the best substitutes include:
- Turnips: With about 6 grams of net carbs per 100 grams, turnips have a similar texture to potatoes when cooked.
- Cauliflower: This versatile vegetable can be boiled or roasted and added to stew for a creamy, potato-like texture.
- Radishes: Cooked radishes lose their sharpness and develop a texture very similar to potatoes.
- Celeriac (Celery Root): This root vegetable has a texture and flavor close to potatoes but with far fewer carbs.
- Zucchini: While softer in texture, zucchini works well in stews, especially when you want a lighter dish.
How to Thicken Keto Beef Stew?
Since traditional thickeners like flour or cornstarch aren’t keto-friendly, you can use several low-carb alternatives:
- Xanthan Gum or Guar Gum: These thickeners are carb-free and work quickly in small amounts.
- Almond Flour: Adds a slight nutty flavor and can be used in moderation to thicken the stew.
- Puréed Vegetables: Blending some of the cooked vegetables like cauliflower or turnips can help thicken the broth naturally.
- Heavy Cream or Cream Cheese: For creamy stews, dairy can add thickness and a rich texture.
Is Beef Stew Keto-Friendly?
Yes, beef stew can be keto-friendly as long as you avoid high-carb ingredients like potatoes and carrots. Focus on low-carb vegetables such as turnips, radishes, and zucchini, and use a low-carb thickener if needed.
Additionally, using fatty cuts of beef like chuck roast will help you meet your keto fat requirements.
Keto Beef Stew Recipe
Ingredients:
- 1 lb beef stew meat (chuck roast or similar)
- 2 tbsp olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 4 cups beef broth (homemade or sugar-free store-bought)
- 1 cup turnips, peeled and chopped
- 1 cup cauliflower florets
- 1 bay leaf
- 1 tsp dried thyme
- 1 tsp paprika
- Salt and pepper to taste
- ¼ tsp xanthan gum (optional, for thickening)
Instructions:
- Heat olive oil in a large pot over medium-high heat. Add the beef and brown on all sides, about 5-7 minutes. Remove the beef and set aside.
- In the same pot, add the onion and garlic, sautéing for 3 minutes until softened.
- Pour in the beef broth and deglaze the pan, scraping up any browned bits from the bottom.
- Return the beef to the pot, then add the turnips, cauliflower, bay leaf, thyme, paprika, salt, and pepper. Stir well.
- Bring the stew to a boil, then reduce the heat to low and cover. Simmer for 1.5 to 2 hours, until the beef is tender.
- If you prefer a thicker stew, whisk in the xanthan gum during the last 10 minutes of cooking. Be sure to stir constantly to avoid clumping.
- Remove the bay leaf before serving.
Tip:
For an extra flavor boost, cook the stew in a Dutch oven and let it simmer in the oven at 300°F for 2 hours instead of on the stovetop.
Carb Count:
Approximately 5 grams of net carbs per serving.
Keto Beef Stew (Instant Pot) Recipe
Ingredients:
- 1 lb beef stew meat (cubed)
- 1 tbsp olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 4 cups beef broth
- 1 cup radishes, halved
- 1 cup zucchini, chopped
- 1 tsp paprika
- 1 tsp dried rosemary
- ¼ tsp xanthan gum (optional, for thickening)
- Salt and pepper to taste
Instructions:
- Set the Instant Pot to “Sauté” mode and heat the olive oil. Add the beef and brown on all sides for about 5 minutes.
- Add the onion and garlic, sautéing for 2 minutes until fragrant.
- Pour in the beef broth, radishes, zucchini, paprika, rosemary, salt, and pepper. Stir well to combine.
- Lock the Instant Pot lid in place and set to “Stew” mode for 35 minutes.
- Once cooking time is complete, release the pressure using the quick-release method.
- If the stew is too thin, whisk in the xanthan gum and stir for 2-3 minutes until thickened.
Tip:
For a more intense flavor, use beef bone broth instead of regular broth for added nutrients and a richer taste.
Carb Count:
Approximately 6 grams of net carbs per serving.
Keto Beef Stew (Crock Pot) Recipe
Ingredients:
- 1 lb beef stew meat, cubed
- 2 tbsp olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 4 cups beef broth
- 1 cup turnips, peeled and chopped
- 1 cup celery, chopped
- 1 bay leaf
- 1 tsp dried thyme
- Salt and pepper to taste
Instructions:
- Heat olive oil in a skillet over medium-high heat and brown the beef on all sides.
- Transfer the beef to the Crock Pot. Add the onion, garlic, broth, turnips, celery, bay leaf, thyme, salt, and pepper.
- Cover and cook on low for 6-8 hours, or until the beef is tender and the flavors have melded.
- If you prefer a thicker consistency, mash some of the turnips or cauliflower into the broth to naturally thicken it.
Tip:
For a more flavorful stew, sear the beef in bacon grease instead of olive oil.
Carb Count:
Approximately 5 grams of net carbs per serving.
Keto Beef Stew and Dumplings Recipe
Ingredients for the Stew:
- 1 lb beef stew meat, cubed
- 2 tbsp olive oil
- 1 medium onion, diced
- 4 cups beef broth
- 1 cup turnips, peeled and chopped
- 1 cup cauliflower florets
- 1 bay leaf
- 1 tsp dried thyme
- Salt and pepper to taste
Ingredients for the Dumplings:
- 1 cup almond flour
- 2 tsp baking powder
- 1 egg
- 2 tbsp melted butter
- Salt and pepper to taste
Instructions:
- Follow the steps for the Keto Beef Stew above.
- To make the dumplings, combine almond flour, baking powder, egg, melted butter, salt, and pepper in a bowl, stirring until a dough forms.
- Shape the dough into small balls and drop them into the stew during the last 15-20 minutes of cooking.
- Cook until the dumplings are firm and cooked through.
Tip:
Add a teaspoon of herbs like rosemary or thyme to the dumpling dough for extra flavor.
Carb Count:
Approximately 7 grams of net carbs per serving.
Keto Lamb Stew Recipe
Ingredients:
- 1 lb lamb stew meat, cubed
- 2 tbsp olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 4 cups lamb or beef broth
- 1 cup turnips, peeled and chopped
- 1 cup carrots, diced (optional, for higher-carb version)
- 1 tsp dried rosemary
- 1 tsp dried thyme
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large pot over medium heat. Add the lamb and brown on all sides, about 5 minutes.
- Add the onion and garlic, cooking until softened, about 3 minutes.
- Pour in the broth and bring to a boil. Add the turnips, carrots (if using), rosemary, thyme, salt, and pepper.
- Lower the heat and simmer for 1.5 to 2 hours, until the lamb is tender.
Tip:
Lamb pairs well with bold flavors, so don’t hesitate to add a splash of red wine vinegar or lemon juice to brighten the flavors.
Carb Count:
Approximately 6 grams of net carbs per serving (without carrots).
Keto Chicken Stew Recipe
Ingredients:
- 1 lb chicken thighs, boneless and skinless, cubed
- 2 tbsp olive oil
- 1 medium onion, diced
- 4 cups chicken broth
- 1 cup radishes, halved
- 1 cup zucchini, chopped
- 1 tsp paprika
- 1 tsp dried thyme
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large pot and brown the chicken pieces for 5 minutes.
- Add the onion and garlic, cooking until soft, about 5 minutes.
- Pour in the chicken broth and bring to a boil. Add the radishes, zucchini, paprika, thyme, salt, and pepper.
- Reduce heat and simmer for 40 minutes, until the chicken is tender and the vegetables are cooked.
Tip:
To make a creamier chicken stew, stir in ¼ cup of heavy cream or cream cheese during the last 10 minutes of cooking.
Carb Count:
Approximately 4 grams of net carbs per serving.
Keto Pork Stew Recipe
Ingredients:
- 1 lb pork shoulder, cubed
- 2 tbsp olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 4 cups pork or chicken broth
- 1 cup turnips, peeled and chopped
- 1 cup celery, chopped
- 1 tsp paprika
- 1 tsp dried thyme
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large pot and brown the pork on all sides.
- Add the onion and garlic, sautéing for 5 minutes until softened.
- Pour in the broth, then add the turnips, celery, paprika, thyme, salt, and pepper.
- Simmer on low heat for 2 hours, or until the pork is tender and flavorful.
Tip:
For added richness, you can use bacon grease instead of olive oil to brown the pork.
Carb Count:
Approximately 5 grams of net carbs per serving.
Keto Brunswick Stew (Chicken Version)
Ingredients:
- 1 lb chicken thighs, boneless and skinless, cubed
- 2 tbsp olive oil
- 1 medium onion, diced
- 4 cups chicken broth
- 1 cup cauliflower florets
- 1 cup zucchini, chopped
- 1 tsp smoked paprika
- 1 tsp dried thyme
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large pot and brown the chicken for 5 minutes.
- Add the onion and garlic, cooking until softened, about 5 minutes.
- Pour in the broth, then add cauliflower, zucchini, paprika, thyme, salt, and pepper.
- Simmer for 1 hour, or until the chicken is tender.
Carb Count:
Approximately 4 grams of net carbs per serving.
Keto Brunswick Stew (Pork Version)
Ingredients:
- 1 lb pork shoulder, cubed
- 2 tbsp olive oil
- 1 medium onion, diced
- 3 cloves garlic, minced
- 4 cups chicken broth
- 1 cup cauliflower florets
- 1 cup green beans, chopped
- 1 tsp paprika
- 1 tsp dried thyme
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large pot and brown the pork on all sides.
- Add the onion and garlic, cooking until fragrant, about 3 minutes.
- Pour in the broth, cauliflower, green beans, paprika, thyme, salt, and pepper.
- Simmer for 1.5 to 2 hours, until the pork is tender.
Tip:
For a smokier flavor, use smoked paprika or add a splash of liquid smoke to the broth.
Carb Count:
Approximately 5 grams of net carbs per serving.
Keto Brunswick Stew (Beef Version)
Ingredients:
- 1 lb beef stew meat, cubed
- 2 tbsp olive oil
- 1 medium onion, diced
- 4 cups beef broth
- 1 cup cauliflower florets
- 1 cup turnips, chopped
- 1 tsp paprika
- 1 tsp dried thyme
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large pot and brown the beef on all sides.
- Add the onion and garlic, cooking until soft.
- Pour in the broth, cauliflower, turnips, paprika, thyme, salt, and pepper.
- Simmer for 1.5 to 2 hours, until the beef is tender.
Carb Count:
Approximately 5 grams of net carbs per serving.
Keto Irish Stew Without Potatoes Recipe
Ingredients:
- 1 lb lamb stew meat, cubed
- 2 tbsp olive oil
- 1 medium onion, diced
- 4 cups beef or lamb broth
- 1 cup turnips, peeled and chopped
- 1 cup celery, chopped
- 1 tsp dried rosemary
- 1 tsp dried thyme
- Salt and pepper to taste
Instructions:
- Heat olive oil in a large pot over medium-high heat. Brown the lamb.
- Add the onion and garlic, cooking until softened.
- Pour in the broth and bring to a boil. Add the turnips, celery, rosemary, thyme, salt, and pepper.
- Reduce heat to low and simmer for 1.5 to 2 hours, until the lamb is tender.
Tip:
For extra flavor, add a splash of red wine vinegar or Worcestershire sauce.
Carb Count:
Approximately 5 grams of net carbs per serving.
Final Tips for Making the Perfect Keto Stew
- Adjust for Personal Taste: Feel free to swap out vegetables based on what you like or have on hand. Just be mindful of the carb content of any substitutions.
- Make It Ahead: Stews always taste better the next day, as the flavors continue to develop. Consider making a large batch and enjoying it over several days.
- Freeze for Later: Most keto stews freeze well, so make extra to keep in your freezer for easy meals on busy nights.
- Experiment with Spices: Don’t be afraid to experiment with spices. Adding different herbs and spices can completely change the flavor profile of your stew.
In conclusion, keto stews are versatile, comforting, and perfectly suited for a low-carb diet.
Whether you’re craving beef, chicken, pork, or lamb, you now have a wealth of recipes and tips to create delicious, hearty meals that fit seamlessly into your ketogenic lifestyle.
Enjoy your low-carb, flavorful creations, and happy cooking!