google.com, pub-8827853767864601, DIRECT, f08c47fec0942fa0 Keto/Low Carb Goulash (A Family Recipe Made Keto)
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Keto/Low Carb Goulash (A Family Recipe Made Keto)

  • Writer: Keto Upgrade
    Keto Upgrade
  • 2 days ago
  • 4 min read

This is a childhood favorite I hadn’t made in more than six years—since switching to keto. I already had most of the ingredients, and I stocked up on Kaizen pasta when it went on sale so I could recreate this recipe. Since I’m also gluten-free, Kaizen is my go-to keto pasta (Aviate is another good option), but any low-carb pasta works. I usually watch Thrive Market and Amazon for sales. The best part, though, is the buttery bread topping that bakes up crisp and golden—so use your favorite low-carb bread. Because I need bread that’s both gluten-free and low carb, I use my own low-carb, high-protein white bread loaf recipe.

My bread is now available for shipping to the continental US- https://www.ketoupgrade.info/product-page/keto-white-bread





My Low Carb White Bread I used for this recipe
My Low Carb White Bread I used for this recipe

Once you have the low-carb pasta and bread, this comes together like a classic homestyle casserole. The only other ingredient I had to adapt for keto and gluten-free eating was Campbell’s condensed tomato soup. Campbell’s version looks simple, but it contains wheat. The label lists tomato purée (tomato paste and water) first, followed by flour, sugar, and salt—and garlic oil near the end—so that’s the flavor base I started with. I warmed a little extra-virgin olive oil in a small pot, sauté one minced garlic clove, then stir in tomato paste with a bit of water to keep it thick. Finally, I add a small amount of granular sweetener and salt. That’s it.


Everything else is naturally keto/low carb: mozzarella, ricotta, heavy cream, ground beef, and onions. It’s a great family-style meal—even for non-keto people. You can assemble it ahead of time and portion it out for quick meals later; just add the bread topping and bake..


It’s surprisingly hard to find a 2-qt casserole dish with a lid these days. I borrowed my mom’s old Corning dish from the ’80s; here’s the closest one I found: https://amzn.to/4dB61yb

You can often find the exact dish on Etsy for less, but delivery may take longer.


Kaizen pasta link (the one I use): https://amzn.to/4tjNNH1 (I’m not a fan of their cavatappi.)


My mom usually makes this with elbow macaroni. Aviate has a low-carb elbow macaroni option, and I like their pasta too: https://amzn.to/4uFfnQg


(Affiliate links: I may earn a small commission if you purchase through these links, at no extra cost to you. Thank you for supporting my family and channel - it means a lot to me!)


Keto Goulash


Condensed Tomato Soup: Make first (can make a day ahead)

1 Tbs. Extra Virgin Olive Oil

1 Clove Minced Garlic

1-6oz. can Tomato Paste

4oz./1/2 Cup Water

1 Tbs. Granular 1:1 Sweetener (I used Monkfruit/Erythritol but can use any sweetener but amounts will vary depending on the sweetness of sweetener you use)

1 tsp. Salt


Once Soup is made:

2 Tbs. Avocado Oil

1 Medium Yellow onion- Diced

1 Lb. Ground Beef

Salt and Pepper (to taste)


1-8oz Box of Keto/Low Carb Pasta


8oz./1 Cup Whole Milk Ricotta

4oz./1 Cup Shredded Whole Milk Mozzarella

1/4 Cup Heavy Cream

1/4 Cup Water


More salt and pepper if needed


Topping:

4 thick slices of keto bread or more if you have pre-sliced thin keto bread

Softened Butter


Instructions:

  1. In a small pot, heat the olive oil over medium-low. Add the garlic and sauté until fragrant. Stir in the tomato paste and cook until warmed through. Slowly add the water, reduce heat to low, then add the sweetener and salt. Simmer about 5 minutes, then set aside to cool.

  2. Preheat the oven to 350°F. Spray a 2-qt casserole dish with nonstick spray.

  3. Cook your pasta in salted water until it is a little under al dente (we are cooking it again in the oven). While you are cooking the pasta, place a medium sauté pan over medium heat with the avocado oil, add in the diced onion and sweat until translucent, add in the ground beef and sauté until no longer pink, heavily season with salt and pepper, place into a large mixing bowl.

  4. Add the soup to the ground beef/onion mixture along with the cooked pasta and the rest of the ingredients and gently mix well, check for seasoning and adjust if needed.

  5. Dump the mixture into the 2qt. casserole dish, butter the bread and dice into 1-inch pieces and sprinkle over the top of the casserole, covering completely. Place on the lid and bake for 15 minutes, times may vary depending on the temperature of the ingredients, remove lid and temp the middle it should be above 120 degrees before baking longer with the lid off.

  6. Continue baking uncovered for 15-20 minutes until the center is above 165 and the bread is nice and toasty, if getting to browned and it is not up to temp you can cover again to continue to bake.

  7. Serve immediately and enjoy!



Macros for 1/6th of the casserole without my bread


483 Calories

29.8g Fat

23g Total Carbs

12.8g Fiber

10.2g Net Carbs

33g Protein


4 thick slices of my bread adds 200 Calories 5g Fat 5g total carbs 2.5g Fiber 30g protein to the TOTAL Casserole


If you are in the lower 48 states, feel free to check out my website to place an order for some High Protein/Low Carb White Bread, some delicious keto brownies or keto breakfast Baked Goods- Sugarswapbakeshop.com or click the link: https://www.ketoupgrade.info/shop-1


Buy Me a Coffee- http://buymeacoffee.com/ketoupgrade  

              

Code for 20% off- KETOUPGRADECHEF


Ketoupgrade is a participant in the Perfect Keto Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to Perfect Keto. As an Perfect Keto Associate I earn from qualifying purchases.


I created a patreon account. I have many ideas for the future of this channel and maybe even creating my own keto line of desserts at some point. I'm going to be posting some inspirational stuff over there along with more information about my life, past, present and future. I'm excited to take this extra step and do some extra content for supporters. Some behind the scenes of my recipe testing successes and fails alike. Maybe even some merch down the line! If you would like to support me and this channel, please consider becoming a patron.


Address:

Alycia J Distefano

P. O. Box 56

Derby, NY 14047






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