Isn’t it funny how we tend to have such strong memories connected to food?
One meal that always brings back many memories for me, is stew. Specifically my mom’s beef stew with dumplings. (To be honest – I was only really interested in the dumplings – former carb addict here).
When I eat stew, it reminds of being in my childhood home, in the kitchen. On a cold winter night, standing in front of a big pot of fragrant stew simmering on the stove.
While no other stew is like my mom’s (isn’t it always like that?), I still like to experiment with different recipes. Especially now that I am following a ketogenic diet, I like to play around with different keto stew recipes. And in case you are wondering – it is totally possible to make keto dumplings! You won’t even miss the carbs!
The carbs will become a thing of the past when you are finally in ketosis.
How To Make Your Stew Low-carb
You can follow one of the keto stew recipes below, or simply make your own using these guidelines:
- Choose low carb vegetables (stews generally contain high-carb veggies).
- Use a small amount of higher carb vegetables like onions, garlic, carrots (celery makes a good swap for carrots).
- Swap out starchy ingredients like potatoes, pasta, and rice with celery root, spiralized vegetables, or riced cauliflower.
- Add more meat than veggies (and choose fatty cuts).
- If you want to thicken up the sauce, instead of using cornflour, you can use xanthan gum.
Bonus tip –
Add the vegetables towards the end of the cooking time. Because you are having proportionately more meat, this will avoid the vegetables getting too mushy by the time the meat is ready.
Keto Stew Recipes
These recipes range from beef stews to chicken stews, from Mexican-inspired, to Indian, and everything in between.
Spring Keto Stew with Venison
Image credit goes to PerfectKeto
The combination of qulity venison and bone broth makes this Spring Keto Stew with Venison packed with collagen and essential nutrients.
Venison is quite high in protein, so if you can, source the fattiest cuts of meat. Stewing beef can replace the venison if you can’t find any in your area. If you have a slow cooker, start this on a Sunday morning for a delicious and cozy late Sunday lunch.
- Calories: 310
- Fats: 16g
- Proteins: 32g
- Net Carbs: 8g
View this recipe on PerfectKeto: Spring Keto Stew with Venison
Coffee and Wine Beef Stew
Coffee and wine – two of my favorite things to drink! It also creates a rich, deep flavor when cooked with beef in a stew.
A good Merlot will work well – not too expensive, not too cheap. Remember to use a big enough pan for your Coffee and Wine Beef Stew to make sure all the beef browns evenly.
- Calories: 504
- Fats: 32.2g
- Proteins: 42.5g
- Net Carbs: 2.7g
View this recipe on ruled.me: Coffee and Wine Beef Stew
Keto Chicken Curry Stew
Image credit goes to Diet Doctor
One of the benefits of a stew is being able to make big batches ahead of time and freeze portions for during the week when you tight on time.
This creamy Keto chicken curry stew is a good candidate for make-ahead meals. The curry flavors only improve with time.
- Calories: 781
- Fats: 68g
- Proteins: 33g
- Net Carbs: 9g
View this recipe on Diet Doctor: Keto chicken curry stew
Low-Carb Beef Bourguignon Stew
Image credit goes to Simple So Healthy
This twist on the traditional French stew recipe has been altered to fit in with the low-carb, keto, Atkins, diabetic, Paleo, gluten-free, grain-free, or Banting Diets. Though it still retains the rich, savory flavors of the original.
Serve the Low-Carb Beef Bourguignon Stew over caluflower rice to complete the meal.
- Fats: 18g
- Proteins: 28g
- Net Carbs: 5g
View this recipe on Simple So Healthy: Low-Carb Beef Bourguignon Stew
Keto Curried Beef
Image credit goes to Keto Connect
For many people, the thought of making curry feels a bit intimidating. It can seem complicated and involved. But the hardest part of making this Keto Curried Beef letting it simmer for 20 minutes before you can dig in!
All the ingredients are simply tossed in your pot, with a stir every few minutes. So simple! Keep the cauliflower for the very end so it doesn’t turn to mush.
- Calories: 432
- Fats: 27.5g
- Proteins: 38.75g
- Net Carbs: 3.75g
View this recipe on Keto Connect: Keto Curried Beef
New Mexico Green Chile Pork Stew (Chile Verde)
Image credit goes to Low Carb Maven
One of the best things about a green chile is that it is almost impossible to mess up. There are so many different varieties of green chili that even if you make a mistake, no one will even know!
This versatile New Mexico Green Chile Pork Stew (Chile Verde) can be served over cauliflower rice, top with a fried egg (breakfast chile, anyone?), or even spooned into a low carb tortilla.
- Calories: 182
- Fats: 10g
- Proteins: 20g
- Net Carbs: 3g
View this recipe on Low Carb Maven: New Mexico Green Chile Pork Stew (Chile Verde)
Keto Hunter’s Stew
Image credit goes to Carb Manager
This Keto Hunter’s Stew is a low-carb take on the traditional Polish stew known as ‘Bigos’.
It is filled with bacon and Polish kielbasa, so it is packed with fat and protein.
The vegetables used the traditional recipe have been swapped out for ones that are keto-friendly.
Although this stew is made in a slow-cooker, the bacon and kielbasa are first browned on the stove before being placed in the pot.
- Calories: 4
- Fats: 17g
- Proteins: 13g
- Net Carbs: 225g
View this recipe on Carb Manager: Keto Hunter’s Stew
Kerala Lamb Stew
Image credit goes to Headbanger’s Kitchen
This Kerala Lamb Stew gets its name from the Karla region south of India. The base of the sauce is coconut milk, combined with pepper, cinnamon, cloves, curry leaves, ginger, and garlic.
It is best served with a side of cauliflower rice (or even a portion of keto bread!). If you’re not a fan of lamb, chicken works well with these flavors.
- Calories: 284
- Fats: 20g
- Proteins: 22g
- Net Carbs: 3g
View this recipe on Headbanger’s Kitchen: Kerala Lamb Stew
Easy Beef Stew With Bone Marrow
Image credit goes to Tasteaholics
Bone marrow has a surprising number of benefits – there is the collagen which aids in joint health, the gelatin which also helps the joints, and contains essential omega-3 fatty acids, vitamins, minerals such as calcium, iron, magnesium, manganese, phosphorus, selenium, and zinc).
This Easy Beef Stew With Bone Marrowuses shanks that are simmered with vegetables on low for a few hours. All the goodness is extracted from the bones.
Don’t forget to remove the bay leaves before serving!
- Calories: 531
- Fats: 22g
- Proteins: 68g
- Net Carbs: 9g
View this recipe on Tasteaholics: Easy Beef Stew With Bone Marrow
Belizean Stewed Chicken in the Instant Pot
Image credit goes to I Breathe I’m Hungry
Belizean Stewed Chicken is a staple meal in Belize, and is naturally low-carb. This Belizean Stewed Chicken in the Instant Pot just makes it easier!
When made traditionally, it marinates overnight and is cooked for hours. But if you are short on time, then the Instant Pot will get you the same results in much less time.
Serve this stew over cauliflower rice – or even cauliflower mash!
- Calories: 319
- Fats: 22g
- Proteins: 28g
- Net Carbs: 3g
View this recipe on I Breathe I’m Hungry: Belizean Stewed Chicken in the Instant Pot
Being on a diet doesn’t mean that you have to have bland an unenjoyable foods. Diets can be fun.
You just need to know exactly how to make it fun and that usually starts in the kitchen.
If you’re making foods that you know you’ll like then any diet becomes easier. Actually enjoying your meals will make this diet a breeze.
When you make your stomach happy with recipes like these keto stew recipes, you’re going to forget that you’re even dieting. Over at Keto Bootstrap we share over 300+ delicious keto recipes and 1 on 1 support to help you with your ketogenic diet.