Low-Carb Keto Beef Stew (Instant Pot Recipe)
This low-carb recipe for Instant Pot Keto Beef Stew is a nutritional powerhouse that’s so delicious, nobody will ever guess it’s healthy too! Best of all, it comes together in under 40 minutes and you only have to clean one dish.
UPDATE: This post was originally published in December 2017 and has been updated to reflect new information and helpful content.
This post is sponsored by Sprouts Farmers Market. All thoughts and opinions are my own. Thank you for supporting the brands that make it possible for Root + Revel to provide free content and healthy living inspiration.
I don’t know about you, but getting dinner on the table is a feat in itself most days of the year.
I’m always looking for quick and easy dinner recipes!
Bonus points if that recipe is ultra cozy and comforting, warming and seasonal, healthy and anti-inflammatory.
And that’s exactly what this Keto beef stew is. Take a look:
Is Beef Stew Really Healthy?
Generally speaking, beef stew is already a really healthy, nourishing dinner choice, Keto or not. It’s full of seasonal veggies and when you make it with grass-fed beef and collagen-rich bone broth… fuhgeddaboudit!
Plus, this beef stew recipe is high in:
- Vitamin K (great for bone and blood health, critical for hormone balance)
- B6 (helps the body metabolize fats, improves brain health and mood, and helps you sleep better)
- B12 (energy and metabolism booster), and
- Zinc (super important for digestion, fertility, thyroid and clear skin)
It’s a nutritional powerhouse that’s so delicious, nobody will ever guess it’s healthy, too!
That being said, traditional beef stew can be a bit carb-heavy and I know so many people are trying to limit their carbs these days. (I personally follow Intuitive Eating and don’t believe in not eating carbs, but whatever floats your boat! Sometimes I naturally eat lower carbs because that’s what my body wants that day, but most other times I don’t.)
Or maybe you eat gluten-free or Paleo and generally just want to up your nutrition game. So, I thought I’d put a little twist on classic beef stew and make this one Ketogenic.
What is Keto?
For the uninitiated, the keto diet is a high-fat and low-carb plan that causes the body to enter a state of ketosis, where we produce ketones (which break down fat) in the liver to be used as energy.
On a normal diet, the body uses glucose (or carbs) as the main form of energy, so by using ketones (or fat) instead we are forcing our body into this metabolic state of starvation (but without starving ourselves) that can result in weight loss, balanced blood sugar (thanks to the lack of glucose spikes from avoiding carbs), increased energy, controlled appetite, and improved mental focus. (source)
So how do you make Keto beef stew?
How to Make Low-Carb Keto Beef Stew
To cut down on the carbs, the first thing you do for this recipe is nix the flour or cornstarch, refined carbs that are typically used to thicken stews, but which I find to be totally unnecessary.
Secondly, I’m making some low-carb veggie swaps for the starch-heavy root veggies often found in beef stew.
For this recipe, I’m using tons of anti-inflammatory garlic, onions, spices and mushrooms, and then some diced tomatoes, carrots and green beans.
The result? Just 11.7 grams of carbs per serving! Crazy, right?
Now, since I’m not personally Keto and I love me some good potatoes, I do like to throw a few in this beef stew. If you add them, the carb count only goes up to 20 grams per serving, so it’s still a low-carb beef stew recipe, relatively speaking.
There are tons of other great low-carb veggies you could use here, too, like celeriac (celery root), radishes, broccoli, asparagus, zucchini, and cauliflower.
That’s the beauty of stew recipes–they’re really more just templates. Use whatever veggies you love/have on hand. This beef stew recipe is great for cleaning out the fridge, too!
You can find all of the ingredients you need for this recipe at Sprouts Farmers Market, which specializes in healthy, natural and organic food at affordable prices!
If you prefer online shopping, check out ButcherBox for meat delivery right to your door! ButcherBox is a meat subscription box offering exclusively 100% grass-fed beef, free-range organic chicken, heritage breed pork, and wild-caught seafood like salmon, halibut, scallops, lobster, and cod. They truly care about the humane treatment of animals, the sustainability of our planet, and improving livelihoods for farmers.
How to Make Beef Stew in an Instant Pot
Do you have an Instant Pot yet? This may just be my favorite appliance of the last few years!
I love that you can brown meat right in the pot (yep, that means you only have to wash one dish for this entire recipe!) and thanks to the magic of pressure cooking, this stew cooks up in just 15 minutes. You can also check out Instant Pot’s websites for special offers to buy direct, or order on Amazon.
The meat is even better than you could ever expect: pressure cooking makes it pull-apart-with-a-spoon tender!
Also, a quick note about the bone broth: instead of using true bone broth, I make my own right in the pot as the stew cooks by adding 2 marrow bones and 4 cups of water. But if you can’t find marrow bones, you can always add 4 cups of beef bone broth instead. (Kettle & Fire is the BEST brand on the market for bone broth!)
If you don’t yet have an Instant Pot, don’t worry–I provided instructions for a slow cooker or crockpot in the recipe notes below. Just one more step of browning on the stovetop. Still super easy!
If you give this Keto Beef Stew recipe a try, let me know! Leave a comment, rate it, and tag a picture @rootandrevel on Instagram so I can see and reshare!
- 2 tablespoons organic, grass-fed butter
- 1 yellow onion diced
- 2 cloves garlic sliced
- 1 pound organic, grass-fed beef cubed (I recommend chuck roast cut)
- 1/2 cup dry red wine
- 5 ounces mixed wild mushrooms
- 3 organic carrots sliced
- 1 cup organic green beans cut into 1-inch pieces
- 1 can organic diced tomatoes no salt added
- 1 cup diced potatoes OPTIONAL
- 2 organic, grass-fed beef marrow bones (can substitute 4 cups organic, grass-fed beef bone broth if preferred)
- 4 cups filtered water (omit if using bone broth instead of marrow bones)
- 1 tablespoon red wine vinegar
- 1 large bay leaf
- 1 tablespoon fresh thyme chopped
- red pepper flakes to taste (I used 1 Tbsp but my brand was not very spicy, so start with just 1/2-1 tsp to be safe)
- salt and pepper to taste
- Chives + Parsley to garnish
Set your Instant Pot to sauté and add the butter. Once hot, add the onion and sauté until soft, about 3 minutes. Add the beef cubes, season with salt and pepper, and brown on all sides, about 5-7 minutes. Add the garlic and cook until aromatic, about 1 minute. Pour the red wine over top and use a wooden spatula to scrape up any browned bits.
Turn the Instant Pot off and add the remaining ingredients. Screw on the lid and set to High Pressure, Manual for 15 minutes. Release steam when finished cooking. Remove the marrow bones, if using, and the bay leaves.
Serve and enjoy!
**Note: Nutrition panel does not include optional 2 cups of diced potatoes. However, if you add them, the carb count only goes up to 20 grams per serving, so it’s still a low-carb beef stew recipe.
Photo Credit: Heidi Geldhauser
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