This keto beef stew is the ultimate hearty and comfortable meal that is full of flavor but zero carbohydrates! This version replaces potatoes with jicama, but you would never tell!
When it comes to cozy and calming keto dinners, my favorite recipes are chicken soup, Taco casserole, and that keto beef stew.
Whenever the weather gets cooler and the sun goes down earlier, my body craves all comfort foods (like my favorite meatloaf) and thinks it’s going to hibernate.
A beef stew is the epitome of healthy comfort food.
Well, a traditional beef stew would normally use lots of potatoes, but since they’re not keto friendly we’re using a fabulous substitute – jicama! I used this vegetable to make Jicama fries and loved how much they reminded me of potatoes.
Why this keto beef stew recipe will fascinate you
- Simple ingredients. No hard-to-find cuts of beef or obscure herbs and spices – just simple and affordable ingredients!
- Stew. Whether you’re making this in a Dutch Oven, Slow Cooker, or Instant Pot, there is only one dish that makes a mess.
- Healthy and nutritious. It’s full of fresh vegetables and doesn’t have any added fats or sugars.
- Customizable. Don’t have any carrots or jicama on hand? Turnips and candy are other low-carb root vegetables that can be used too!
What I love about this keto stew is how delicious it still tastes a week after it’s cooked. Leftovers taste amazing, and you can freeze batches for a simple weekday dinner or when you don’t bother making something from scratch.
How to Make Keto Beef Stew
- Beef meatloaf– Often referred to as stewing beef, this is the best cut of beef for stews or soups. Cut your beef into thicker pieces instead of bite-sized pieces so that it retains the better taste.
- salt and pepper– To coat the beef before adding it to the stew.
- Coconut flour or almond flour– Either almond or Coconut flour is used to lightly dust the beef to better brown the beef and also to improve the taste of the sauce.
- olive oil– While any oil will work, the olive variety is the most flavorful and best to use in stews.
- Stew vegetables– onion, garlic, carrots and jicama.
- beef broth– Choose one with no added sugar or salt.
- Tomato paste– Just a small amount to get a taste hit.
- Worcester sauce– A must for any beef recipe.
- Bay leaf– Adds an extra layer of flavor and a fabulous aroma.
Start by preparing the beef. Season the beef with salt and pepper, then dust with almond or coconut flour. Next, heat the oil in a large Dutch oven or saucepan and set it over medium heat. As soon as it is hot, brown the beef on all sides, then remove it from the pan and set aside. Add the onions, garlic and carrots and cook for 2-3 minutes until the onion becomes soft. Add the jicama, beef broth, tomato paste, and Worcestershire sauce. Bring everything to a simmer before adding the beef back in along with the bay leaf.
Now take the Dutch oven / pot off the stove, add the bay leaf and cover it. Put in a preheated oven and cook for two hours. Remove the bay leaf and serve immediately.
Instructions for Slow Cooker and Instant Pot
Easily prepare this dish in the slow cooker or instant pot if you have one.
- Slow cooker beef stew– Season the beef and fry in a non-stick pan until browned. Put it in a slow cooker, followed by the rest of the ingredients. Cover the slow cooker and cook for 6-8 hours on low or 2-3 hours on high.
- Instant Pot Beef Stew– Season the beef, then add the oil to the instant pot. Use the saute function to sear the meat until it is browned on all sides. Add the remaining ingredients, close the lid and cook for 30 minutes under high pressure. Let the stew sit for 10 minutes before serving.
Tips for the best recipe
- Remove any visible pieces of fat from the beef, as this can make the stew grainy and the beef tough.
- Be sure to use a good quality beef broth to ensure it enhances, rather than detracts, the flavor of the beef. When in doubt, you can always use vegetable broth.
- If you don’t have a Dutch Oven, you can use a deep ovenproof pan instead.
Instructions for storing, freezing and warming up
- To store: Leftovers should be kept covered in the refrigerator for up to a week.
- Freeze: Put the cooled stew in a freezer-friendly container and store in the freezer for up to 6 months.
- Warm up: Heat microwaves in the microwave for 30-40 seconds or warm up in a small saucepan.
What to serve with the keto stew?
As with any wonderful stew, it is best served with toasted bread or rolls for dipping. Here are some fabulous keto bread options to try.
frequently asked Questions
What can I replace potatoes with in stews?
The best low-carbohydrate substitutes for potatoes are jicama, turnips, or swedes. These have the same starchy texture but a lot less net carbohydrates.
Can I eat carrots with keto?
Carrots are suitable for a keto diet if consumed in moderation. This recipe only uses one large carrot with 7 grams of net carbohydrates.
What can I add to the beef stew for flavor?
Worcestershire sauce and bay leaves are two important ingredients to add flavor. Soy sauce or tamari are also good options.
- 2 lbs Beef meatloaf cut into 2 inch pieces
- 1 teaspoon salt
- 1/2 teaspoon pepper
- 2 tablespoon Coconut flour or almond flour
- 1/2 great onion chopped
- 4th Cloves garlic chopped
- 1 great carrot cut into large pieces
- 2 middle jicama diced into 2 inch pieces
- 2 cups beef broth
- 3 tablespoon Tomato paste
- 1 tablespoon Worcester sauce
- 1 Bay leaf
Preheat the oven to 170C / 325F.
In a small bowl, add the pieces of beef, salt and pepper and mix well. Add the coconut flour and mix gently.
Transfer the oil to a large Dutch oven or deep pan and set it on over medium heat. Add the seasoned beef and cook until it is no longer brown. Remove the beef and set aside.
Add garlic, onion, carrots and jicama and cook for 3-4 minutes until onion and garlic are fragrant. Add the remaining ingredients, except for the beef, and bring to the boil. Once it starts to boil, add the beef and simmer for a few minutes.
Take the Dutch Oven off the stove and cover it. Put it in the oven for 1 1/2-2 hours, or until the beef is tender.
Remove the bay leaf and serve immediately.
TO STORE: Leftovers should be kept covered in the refrigerator for up to a week.
FREEZE: Put the cooled stew in a freezer-friendly container and store it in the freezer for up to 6 months.
WARM UP: Heat microwaves in the microwave for 30-40 seconds or warm up in a small saucepan.
Portion: 1portion | Calories: 293kcal | Carbohydrates: 6thG | Protein: 30thG | Fat: 18thG | Sodium: 845mg | Potassium: 635mg | Fiber: 3G | Vitamin A: 2029IE | Vitamin C: 3mg | Calcium: 45mg | Iron: 4thmg | NET CARBONS: 3G