Keto Beef Stew: Low-Carb Comfort Food
It’s no secret that a nice warm soup is extra satisfying during the colder months of fall and winter. And with a pot of this keto beef stew bubbling in a crockpot (this recipe calls for an Instant Pot), you’ll warm up from the inside no matter how chilly it might be outside.
This keto beef stew recipe not only warms you up with filling, healthy ingredients — it’s also delicious and satisfying for the whole family.
With easy prep and the option to use a pressure-cooker or slow-cooker, you won’t have to spend all day in the kitchen to get this keto recipe on the table. Rather, you can set-it-and-forget-it, making the cook time a piece of cake.
Since one batch makes five to six servings, this keto stew will work great for your next dinner party, or you can have a week’s worth of delicious stew for yourself.
Serve it up on its own or over a bed of cauliflower mash. You could also cube and roast celery root for a low-carb potato substitute. Top it with some extra healthy fat like sliced avocado or parmesan cheese, and you have a keto masterpiece. Whatever you choose, you won’t be disappointed.
The main ingredients in this keto beef stew recipe include:
- Stew meat
- Grass-fed butter
- Bone broth
What’s not in this recipe: corn starch, potato starch, or any other starchy thickeners that you’ll find in many store-bought stews.
Health Benefits of This Low-Carb Beef Stew
The ingredients in this keto beef stew not only make for a deliciously savory keto meal, but they also provide a number of health benefits. Here are some of the upsides to adding this low-carb stew to your keto meal plan.
Overall Immune Health
There’s nothing worse than the chill and ache you feel from an oncoming cold. And nothing says comfort food like a piping hot bowl of soup. The good news is that with each bite of this delicious keto beef stew, you’ll replenish and fuel your body by boosting your immune system.
Aside from giving you something to cry about, onions are actually great for immune health. They contain myriad benefits, including key nutrients such as vitamin C and zinc. Both of these nutrients play an important role in strengthening your immune system[*][*].
Garlic is another helpful vegetable that contains antiviral, antifungal, and antibacterial properties. The pungent smell of garlic occurs when two chemicals in garlic fuse to create a new chemical called allicin.
Allicin, an organosulfur, has been studied in a number of preclinical trials for its antioxidant, anti-inflammatory, antimicrobial, anticancer, and cardioprotective qualities[*]. No wonder there are so many garlic supplements lining the shelves of health food stores.
To extract the most allicin from your garlic, crush or slice it at least 10 minutes before you expose it to heat. This rich concentration of allicin will help fight off a cold or flu symptoms and keep your immune system functioning at its best.
Decalcifies the Arteries
Fun fact: Vitamin K2 protects your calcium stores and keeps the calcium in your bones. If your body doesn’t get adequate amounts of vitamin K2, it won’t know what to do with the calcium you eat or where to store it in your body. Inadequate K2 can lead to calcium getting off-loaded in your arteries rather than in your bones. Not great for cardiovascular health[*][*].
Grass-fed beef is loaded with vitamin K2. And since this keto beef stew recipe calls for a healthy dose of lean, grass-fed beef, it can help your arteries stay clear.
Don’t worry about consuming too much protein with this stew. The notion that protein can kick you out of ketosis is a scientific myth.
It’s true that, in the absence of carbohydrates, your body turns to protein for energy through a process called gluconeogenesis. (This process happens alongside the ketogenic process of turning fat into ketones.) However, this is a normal bodily function that will not kick you out of ketosis.
Gluconeogenesis actually plays a key role in the keto diet. It’s the creation of glucose from anything but carbs — in the case of this stew, protein. Even when you’re on a low-carb diet, you need glucose to survive. Too much glucose is a problem, yes. But too little glucose is a problem as well.
Butter from grass-fed cows also contains vitamin K2. In fact, it may be one of the best sources of it in your diet. That’s why it’s so important to choose grass-fed over grain-fed. Grain-fed beef lacks the significant health benefits that grass-fed has to offer.
Studies have shown that consuming foods high in vitamin K2 helps reduce the risk of plaque build-up (atherosclerosis) and heart attacks[*].
The ingredients in this low-carb stew are all gluten-free, grain-free, and paleo. Eating this way is a first step to reduce inflammation in your body. Beef bone broth contains a healthy dose of minerals and nutrients, like magnesium and calcium[*].
Magnesium plays an important role in preventing the type of chronic, low-grade inflammation that’s linked to chronic diseases including cardiovascular disease, hypertension, and diabetes[*].
Calcium, specifically calcium citrate, has also been studied as an anti-inflammatory. One study showed calcium citrate not only suppressed activity of pro-inflammatory cytokines, but it also increased antioxidant activity at the cellular level[*].
Celery is the perfect addition to any savory keto meal. It’s satiating, hydrating, and full of health benefits — notably, lowering inflammation. It helps by combating oxidative stress and fighting free radicals with antioxidants and polysaccharides that act as anti-inflammatories[*].
Celery also contains flavonoids like quercetin. Multiple studies have shown quercetin has anti-inflammatory properties, especially helping those suffering from osteoarthritis and other joint-related issues[*].
Instant Pot vs. CrockPot
Quick note: If you don’t have an Instant Pot, have no fear. You can make this dish in a slow cooker as well. Simply add all the ingredients into the slow cooker, stirring until well combined. Once everything is mixed, cook on low for 8 hours.
Weeknight Keto Beef Stew
This classic keto beef stew recipe is perfect for a chilly evening at home or whenever you feel like a comforting stew that won’t ruin your keto diet.
- Total Time: 50 minutes
- Yield: 5-6 cups
- 1lb grass-fed stew meat or chuck roast (cut into 2-inch pieces)
- 1 tablespoon butter (substitute with olive oil if you want dairy-free stew)
- 4 tablespoons tomato paste
- 1 cup baby carrots
- 4 stalks celery (roughly chopped)
- 1 large onion (sliced)
- 4 cloves garlic (roughly chopped)
- 1lb radishes (cut in half)
- 6 cups beef broth (bone broth preferred)
- 2 teaspoons salt
- 1/2 teaspoon black pepper
- 1 bay leaf
- 1/4 teaspoon xanthan gum
- Optional veggies: cauliflower, roasted celery root, rutabaga, or turnips
- Optional toppings: sliced avocado, grated parmesan cheese
- Press ”saute” and “+10 minutes” on your Instant Pot.
- Melt butter. Add stew beef and brown for 3-4 minutes. It’s best to brown meat in a few small batches to get the best color. Stir in previously browned vegetables and batches of meat. Stir in the tomato paste.
- Add broth, salt, pepper, and xanthan gum to pot. Stir well to combine ingredients.
- Turn Instant Pot off, then press “stew” and “+40 minutes.”
- When the timer goes off, manually release steam. Sprinkle and stir in very small amounts of xanthan gum to desired consistency.
- Garnish with fresh parsley to serve if desired.
- Serving Size: 1 cup
- Calories: 275
- Fat: 16g
- Carbohydrates: 9g (Net Carbs: 6g)
- Fiber: 3g
- Protein: 24g
Keywords: keto beef stew
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