Keto Szegedin Goulash with Sauerkraut
Szegedin goulash is the most keto-friendly member of the goulash family: the side dish is already built in as sauerkraut, and the classic roux can be dropped entirely, because the cabbage and sour cream thicken the sauce by themselves. What remains per serving is approx. 6 g net carbs at 43 g fat - the pork neck brings the keto fat profile along with it.
The key facts at a glance
- Time required: approx. 20 minutes of active work, then 1.5 hours of braising.
- Approx. 6 g net carbs and 43 g fat per serving.
- Ingredients: pork neck, sauerkraut, onions, paprika powder, caraway, sour cream.
- Suits meal prep and anyone who wants a complete braise without a separate side.
Ingredients
Makes 4 main-course servings; the sauerkraut replaces the side dish.
| Amount | Ingredient | Note | ||
|---|---|---|---|---|
| pork neck | boneless, in 3 cm cubes | |||
| boneless, in 3 cm cubes | ||||
| lard or ghee | for searing | |||
| for searing | ||||
| onions | approx. 1.5 medium onions, finely diced | |||
| approx. 1.5 medium onions, finely diced | ||||
| garlic cloves | finely chopped | |||
| finely chopped | ||||
| sauerkraut | drained, with no added sugar | |||
| drained, with no added sugar | ||||
| tomato paste | approx. 1.5 tbsp | |||
| approx. 1.5 tbsp | ||||
| sweet paprika powder | approx. 2 tbsp | |||
| approx. 2 tbsp | ||||
| beef stock | - | |||
| ground caraway | - | |||
| bay leaves | - | |||
| sour cream | 24 percent fat; stirred in at the end | |||
| 24 percent fat; stirred in at the end | ||||
| salt | season only after braising - the cabbage and stock salt as well | |||
| season only after braising - the cabbage and stock salt as well | ||||
| pepper | to taste | |||
| to taste | ||||
How it is made
The diced pork neck is seared in lard, then the onions, tomato paste and paprika powder toast alongside. Deglazed with stock, the meat braises together with the drained sauerkraut for about 1.5 hours. The sour cream is stirred in at the end - after which it must not boil again.
Why Szegedin goulash is almost keto by itself
For a keto version of classic Szegedin goulash only two things have to go: the roux and the boiled potatoes. The rest of the dish is already set up correctly. At around 1 g net carbs per 100 g, sauerkraut is one of the lowest-carb vegetables there is - lactic acid fermentation has already broken down part of the sugar. Pork neck is marbled enough to reach the fat profile of a keto meal without any additions. Per serving that comes to approx. 6 g net carbs, 43 g fat and 32 g protein; the carbs come predominantly from the onions, paprika powder and sour cream, not from the cabbage.
Source: FDDB nutrition database - sauerkraut
Check the label on the sauerkraut
Raw sauerkraut from the chilled aisle or a bag contains white cabbage and salt - nothing else. With canned and wine sauerkraut the ingredient list is worth a look: some producers round it off with sugar or grape juice, which can shift the carb arithmetic per serving by several grams. For this recipe, drain the cabbage but do not rinse it - the acidity is part of the dish and gets rounded off by the sour cream at the end anyway.
Source: German Nutrition Society - vegetables and fermented foods
Why neck and not tenderloin
Pork neck has about 15 g fat per 100 g and is run through with fine seams of fat that melt during braising and keep both the meat and the sauce succulent. Lean pork tenderloin would turn dry and stringy over 1.5 hours of braising - and would have to be enriched with extra fat for the keto arithmetic. The cheaper neck is the better cut here in every respect.
How do I serve and vary Szegedin goulash?
Straight from the pot with an extra dollop of sour cream and freshly ground pepper - the dish needs no side, the cabbage is already in it. If you want to stretch it, put cauliflower mash alongside. From experience it is worth cooking the goulash the day before: the acidity of the cabbage and the paprika powder marry overnight, and on the second day it tastes considerably more harmonious.
Meal prep, prepping ahead and storing
Without the sour cream the goulash keeps for 4 days in the fridge and freezes without any trouble - the cabbage survives thawing better than most vegetables. Stir the sour cream in per portion only after reheating: once frozen and reheated, it splits. Warm it gently on the stovetop, do not let it boil hard.
Variation with beef instead of pork
With beef shin instead of pork neck it becomes a darker, more robust dish - the braising time extends to 2 to 2.5 hours and the stock to 500 ml. The nutrition values shift towards protein: more protein, slightly less fat. To keep the classic keto split, make up for it with an extra spoonful of sour cream per serving.
Which tips help with keto Szegedin goulash?
- Drain the sauerkraut but do not rinse it - the acidity belongs to the dish.
- Sear the meat in two batches so it roasts rather than boils.
- Toast the paprika powder only briefly and deglaze immediately, or it turns bitter.
- Stir the sour cream in only after braising and do not bring the pot back to a boil.
- Taste before salting - the cabbage and stock already bring salt.
- Cook it the day before: on the second day the acidity and paprika are considerably rounder.
Nutrition values
| Nutrient | Per 100 g | Per serving | Keto context |
|---|---|---|---|
| Calories | approx. 128 kcal | approx. 540 kcal | A complete main meal including its vegetable side. |
| A complete main meal including its vegetable side. | |||
| Fat | approx. 10.2 g | approx. 43 g | From the neck, lard and sour cream - it carries the keto fat quota without additions. |
| From the neck, lard and sour cream - it carries the keto fat quota without additions. | |||
| Net carbs | approx. 1.4 g | approx. 6 g | Predominantly from the onions, paprika powder and sour cream; the sauerkraut itself supplies barely any. |
| Predominantly from the onions, paprika powder and sour cream; the sauerkraut itself supplies barely any. | |||
| Sugar | approx. 0.6 g | approx. 2.5 g | A natural remainder from the onions and cabbage - fermentation has broken down most of the cabbage sugar. |
| A natural remainder from the onions and cabbage - fermentation has broken down most of the cabbage sugar. | |||
| Protein | approx. 7.6 g | approx. 32 g | Moderate to high; together with the fat it is very filling. |
| Moderate to high; together with the fat it is very filling. | |||
| Salt | approx. 0.5 g | approx. 2.1 g | Higher because of the sauerkraut - on keto that is usually uncritical given the electrolyte demand. |
| Higher because of the sauerkraut - on keto that is usually uncritical given the electrolyte demand. | |||
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 sauerkraut allowed on keto?
Yes, and it is decidedly well suited: around 1 g net carbs per 100 g, because lactic acid fermentation has already broken down part of the cabbage sugar. All that matters is choosing products without added sugar or grape juice - a glance at the ingredient list is enough.
How does the sauce thicken without a roux?
The cabbage cooking down, the onions falling apart and the sour cream take on the thickening together. If you prefer it thicker, braise the goulash uncovered for the last 15 minutes - nothing more is needed.
Does the recipe work in a slow cooker?
Yes. Sear the meat and onions, then cook with the cabbage and only 250 ml of stock for 6 to 7 hours on low. Stir the sour cream in shortly before serving, just as with the braising pot.
Does Szegedin goulash fit a diet for weight loss?
At approx. 540 kcal and 32 g protein per serving it is a complete meal that keeps you full for a long time, with no hidden carbs from a side dish. To save calories, take a leaner neck or halve the sour cream - the sauce stays thick regardless.