Keto Goulash Soup with Beef - Without Potatoes
This keto goulash soup manages without potatoes and relies instead on tender beef and bell pepper in a robust paprika broth. That keeps the stew at around 6 g net carbs per serving, considerably more keto-friendly than the classic version with potatoes and a roux.
The key facts at a glance
- Time required: approx. 90 minutes - a rich stew to braise.
- Only approx. 6 g net carbs and 23 g fat per serving.
- Ingredients: stewing beef, bell pepper, onions, tomato paste, paprika powder, beef stock.
- Works as a warming keto dinner and for meal prep.
Ingredients
One serving is designed as a warming keto main course; as a starter half the quantity is enough.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| stewing beef | from the shin or shoulder, cubed | |||
| from the shin or shoulder, cubed | ||||
| lard or ghee | for searing | |||
| for searing | ||||
| onions | approx. 1.5 medium onions | |||
| approx. 1.5 medium onions | ||||
| garlic cloves | - | |||
| red bell pepper | approx. 1.5 peppers | |||
| approx. 1.5 peppers | ||||
| tomato paste | approx. 2 tbsp | |||
| approx. 2 tbsp | ||||
| sweet paprika powder | approx. 3 tbsp | |||
| approx. 3 tbsp | ||||
| beef stock | - | |||
| ground caraway | - | |||
| dried marjoram | - | |||
| bay leaves | - | |||
| salt | - | |||
| pepper | to taste | |||
| to taste | ||||
| sour cream | for serving | |||
| for serving | ||||
How it is made
Sear the beef hard, sweat the onions, garlic, tomato paste and paprika powder alongside and deglaze with stock. The soup then braises for about 75 minutes until the meat is tender; the diced bell pepper joins in the last half hour.
Why this goulash soup suits keto well
The biggest difference from a classic goulash soup is leaving out the potatoes and the floury thickening. Instead the slowly braised beef gives it body, and the soup thickens lightly through the sweated tomato paste and the reduced stock. The few carbs come from the bell pepper, onions and tomato paste, so one serving sits at around 6 g net carbs - a figure that fits into a ketogenic day of typically 20 to 50 g carbs. Beef supplies high-quality protein and, together with the frying fat, enough fat for a filling meal. Compared with a classic goulash soup with potatoes, which easily reaches 25 to 35 g carbs per serving, the difference is considerable. The exact nutrition values for the individual ingredients can be looked up in the FDDB nutrition database.
Source: FDDB nutrition database
Without potatoes or a roux
Potatoes and flour are the classic carb sources in goulash soup. Here the slowly braised meat takes over the satiety and the reduced tomato paste the light thickening. Carbohydrates are metabolized as sugar and affect blood sugar more strongly than fat or protein do.
Keeping net carbs predictable
Bell pepper and onions are the main carb source in this soup. To push the figure lower, reduce the onions slightly or use green bell pepper, which contains less residual sugar than the sweeter red kind.
How do I serve and vary the goulash soup?
Serve the soup hot with a dollop of sour cream and fresh parsley; a keto almond flour roll suits it as a side. In practice it is worth cooking the soup a day ahead - like most braises it tastes rounder reheated, because the spices marry better.
Meal prep and storage
The goulash soup is outstandingly suited to preparing ahead. Sealed airtight it keeps for about 3 to 4 days in the fridge and freezes without trouble; frozen in portions it lasts around 3 months. To reheat, warm it slowly on the stovetop and add a little stock if it has thickened too much. Add the sour cream only at serving.
Variation with other meat
Instead of beef you can use pork goulash or a mixture of beef and pork; the cooking time stays similar. For a more robust version, venison goulash also works. If you like it spicier, add some smoked paprika powder or a fresh chili.
Which tips help with a keto-friendly goulash soup?
- Sear the meat in batches so roasting aromas develop instead of it merely boiling.
- Sweat the paprika powder only briefly and deglaze immediately - it turns bitter fast at high heat.
- Leave out the potatoes and roux; the thickening comes from the tomato paste and reduced stock.
- Braise the soup long enough for the beef to become genuinely tender.
- Salt only at the end, since reduced stock already concentrates its salt.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 90 kcal | approx. 360 kcal | A filling stew; the energy comes from fat and protein. |
| A filling stew; the energy comes from fat and protein. | |||
| Fat | approx. 5.8 g | approx. 23 g | Well suited to keto, from the frying fat and the beef. |
| Well suited to keto, from the frying fat and the beef. | |||
| Net carbs | approx. 1.5 g | approx. 6 g | Moderate; it comes from the bell pepper, onions and tomato paste. |
| Moderate; it comes from the bell pepper, onions and tomato paste. | |||
| Sugar | approx. 1 g | approx. 4 g | Low; above all from the bell pepper and onions, with no sugar added. |
| Low; above all from the bell pepper and onions, with no sugar added. | |||
| Protein | approx. 7 g | approx. 28 g | High; the beef supplies plenty of high-quality protein. |
| High; the beef supplies plenty of high-quality protein. | |||
| Salt | approx. 0.5 g | approx. 2 g | Above all from the stock; go easy when seasoning at the table. |
| Above all from the stock; go easy when seasoning at the table. | |||
Note: Nutrition values are estimated averages per 100 g and per serving and may vary depending on ingredients, brands, portion size, and preparation. They do not replace individual nutrition or medical advice.
FAQ
Is goulash soup still filling without potatoes?
Yes. The satiety comes above all from the braised beef and the fat, not from the potatoes. With plenty of meat and bell pepper the soup remains a complete, warming dinner at only around 6 g net carbs per serving.
How do I thicken the soup without flour?
The natural thickening comes from the sweated tomato paste and the reduced stock. If you prefer it thicker, blend some of the softened bell pepper or stir in a spoonful of sour cream; flour or starch is not needed.
Does the goulash soup suit weight loss on keto?
It suits it well, because it is high in protein, filling and moderate in calories at about 360 kcal per serving. Take care not to cook the meat in too much fat if you want to keep an eye on the calories.
Can I freeze the goulash soup?
Yes, very well. Frozen in portions it keeps for about 3 months. Freeze it without the sour cream and add that fresh after reheating, so it does not split.