Keto Slumgullion (American Goulash): Weeknight Legend Reborn

You want comfort food without the carb crash? Say less.

This Keto Slumgullion (American Goulash) hits like your grandma’s classic, minus the pasta hangover. It’s bold, beefy, saucy, and ready faster than you can doom-scroll a feed.

Built for busy nights, picky eaters, and anyone who wants a big bowl of cozy that still fits your goals. If you’ve been missing goulash, this version makes “low-carb” feel like a flex, not a compromise.

Why This Recipe Never Fails

• One-pan ease: Brown, simmer, serve—clean-up is a joke.
• All the nostalgia, none of the noodles: Cauli “mac” and diced zucchini stand in seamlessly.
• Thick, rich sauce: Tomato, paprika, and garlic build classic goulash depth without sugar bombs.
• Flexible and forgiving: Swap proteins, veggies, or spice levels—results stay top-tier.
• Meal-prep friendly: Tastes even better the next day.
  

  Like chili’s cooler cousin.

Keto Slumgullion (American Goulash): Weeknight Legend Reborn

Recipe by Wendy CarterCourse: Dinner, Keto

Servings

6

servings

Prep time

15

minutes

Cooking time

25

minutes

Calories

380

kcal

Ingredients

• 2 tablespoons olive oil or avocado oil

• 1.5 pounds ground beef (80–90% lean) or ground turkey

• 1 small yellow onion, diced

• 3 cloves garlic, minced

• 1 medium green bell pepper, diced

• 1 medium zucchini, diced small (pasta stand-in texture)

• 2 cups riced cauliflower (fresh or frozen, thawed)

• 1 can (15 oz) crushed tomatoes (no sugar added)

• 1 can (8 oz) tomato sauce (no sugar added)

• 1/2 cup beef broth (low-sodium)

• 2 tablespoons tomato paste

• 1 tablespoon smoked paprika

• 1 teaspoon sweet paprika (optional, for roundness)

• 1 teaspoon dried oregano

• 1 teaspoon Italian seasoning

• 1/2 teaspoon crushed red pepper flakes (optional)

• 1 teaspoon onion powder

• 1 teaspoon garlic powder

• Salt and black pepper to taste

• 1/2 cup shredded cheddar or mozzarella (optional, for topping)

• Fresh parsley, chopped, for garnish

Step-by-Step Instructions

• Heat the pan: Set a large skillet or Dutch oven over medium-high and add the oil.
• Brown the beef: Add ground beef, breaking it up as it cooks. Season with salt and pepper. Cook until no longer pink and lightly browned, about 5–7 minutes. Drain excess fat if needed.
• Sauté aromatics: Add the onion, garlic, and bell pepper. Cook 3–4 minutes until softened and fragrant. No burnt garlic, please.
• Build the base: Stir in zucchini, riced cauliflower, tomato paste, smoked paprika, sweet paprika, oregano, Italian seasoning, onion powder, garlic powder, and red pepper flakes. Toast spices for 1 minute.
• Make it saucy: Pour in crushed tomatoes, tomato sauce, and beef broth. Stir well, scraping up any browned bits. Taste and adjust salt and pepper.
• Simmer to thicken: Reduce heat to medium-low. Cover and simmer 10–12 minutes, stirring occasionally, until veggies are tender and the mixture is thick and stew-like. If too thick, splash in more broth; too thin, simmer uncovered 3–5 minutes.
• Finish strong: Optional—stir in half the cheese or sprinkle on top, cover for 1–2 minutes to melt.
• Serve: Ladle into bowls and garnish with parsley. Take the victory lap.

Smart Storage Guide

• Fridge: Store in airtight containers up to 4 days.
  

  Flavor deepens by day two—score.

• Freezer: Freeze up to 3 months. Cool completely, then portion and freeze.
  

  Thaw overnight in the fridge.

• Reheat: Stovetop on medium with a splash of broth, or microwave in 60–90 second bursts, stirring between. Avoid boiling to keep veggies from getting mushy.

Better-for-You Benefits

• Low-carb satisfaction: Cauliflower rice and zucchini swap the pasta without losing volume or comfort.
• Protein-forward: Ground beef keeps you full and helps preserve lean mass—big win for cutting phases.
• Micronutrient boost: Bell pepper, onion, and tomatoes bring vitamin C, potassium, and lycopene.
• Healthy fats: Olive or avocado oil plus optional cheese for satiety and flavor.
  

  Moderation, IMO.

  
  

Nutrition Stats

Per serving (6 servings, with beef and 1/2 cup cheese total): ~380 calories, ~26g fat, ~10g net carbs (12g total carbs, 2g fiber), ~27g protein, ~780mg sodium. These numbers vary based on brands and your exact cheese/broth choices.

For stricter keto, choose lowest-sugar tomato products and reduce onions by half.

Mistakes That Ruin the Recipe

• Skipping the spice toast: Adding spices without blooming them = flat flavor. One minute makes a difference.
• Watery results: Too much broth or lid on too long.
  

  Adjust by simmering uncovered to reduce.

• Overcrowding the pan: If your skillet is small, brown meat in batches or you’ll steam it into sadness.
• Sugar-bomb tomatoes: Read labels—many sauces hide added sugar. Choose “no sugar added.”
• Overcooking the veg: Zucchini turns mushy if you go wild.
  

  Keep it al dente for “pasta-like” bite.

Variations You Can Try

• Tex-Mex twist: Add 1 teaspoon cumin, 1 teaspoon chili powder, and finish with pepper jack and cilantro.
• Creamy goulash: Stir in 3 ounces cream cheese at the end for a velvety, stroganoff-adjacent vibe.
• Turkey light: Use 93% lean turkey and a splash of Worcestershire for depth.
• Extra veg power: Toss in chopped mushrooms or spinach. Keep total volume similar to avoid thinning.
• “Mac” effect: Swap zucchini for small-diced turnip or hearts of palm pasta for a firmer bite.

FAQ

Can I make this dairy-free?

Yes.

Skip the cheese or use a dairy-free shredded alternative. The goulash is rich enough from the beef and tomatoes that you won’t miss it.

Is this spicy?

Only if you want it to be.

Keep the crushed red pepper out for a mild version, or double it for a gentle kick. Family-friendly is the default.

How can I lower the carbs further?

Use the least-sugar tomato products you can find, halve the onion, and skip the bell pepper.

Replace with more zucchini or cauliflower rice to keep volume.

What’s the best meat for flavor?

80–85% lean ground beef gives the most richness. If using leaner meat or turkey, add a tablespoon of butter or a splash of olive oil for mouthfeel.

Can I make this in a slow cooker?

Brown the meat and sauté aromatics first, then transfer to a slow cooker with the remaining ingredients (except cheese).

Cook on Low 4–5 hours. Stir in cheese at the end.

Will kids eat this?

Usually yes.

Keep spices mild and top with cheese. The texture is hearty and familiar—no one complains when it tastes like pizza night in a bowl.

How do I keep the zucchini from getting soggy?

Dice it small and add it with the cauliflower rice, not earlier.

Don’t over-simmer; finish as soon as it’s tender with a slight bite.

Can I prep this ahead?

Absolutely. Cook fully, cool, and refrigerate.

Reheat gently and add a fresh sprinkle of cheese and parsley before serving to make it pop.

Closing Notes

Keto Slumgullion brings the cozy, the nostalgia, and the weeknight practicality—with macros that actually work. Keep it simple, season boldly, and watch it turn into a household regular.

Leftovers taste even better, so make the full batch. Because honestly, who’s mad at a bowl of hot, meaty comfort waiting in the fridge?

FYI: it freezes like a champ, too.