Low Carb American Goulash

When you need some comfort food but don’t want to blow your carb allotment for the month this Low Carb American Goulash comes to the rescue. It has all of that tomato-y, beefy flavor that you remember but just 4.8 net carbs per serving. Enjoy!

For this recipe you’ll need: Lean ground beef, cauliflower, onion, Bell pepper, salt, pepper, canned diced tomatoes, tomato paste, garlic powder, monkfruit

 If you are in a hurry click here to go straight to the low carb American goulash recipe.

Enjoy this classic comfort food! Low carb American goulash has the flavor of the original with just under 5 net carbs per serving! From Lowcarb-ology.com

Goulash was a staple in my home growing up. It was budget friendly and filling which made my mom happy. It had lots of macaroni and tomato which made me happy. Believe it or not, I was a very, very picky eater. Now I know that it was due to a highly sensitive set of tastebuds and a condition called Sensory Processing Disorder. Back then it was called disobedience 😀

When I had my own family I loved this dish as much as my mom had and for many of the same reasons. It’s so quick to make and my kids love it. When my military sons come home on leave this is always one of the dishes they request.

The problem is that now that I am trying desperately to follow a low carb lifestyle (not any easy task when you are a food writer known for baked goods) I can’t resist the stuff! All of that macaroni means a lot of carbs.

I tried making low carb American goulash and just leaving the macaroni out. No bueno.  It was just hamburger meat – boring.

This low carb American goulash is so yummy - and just over 4 net carbs per serving. From Lowcarb-ology.com

Then I tried making it with various vegetables and, as usual, the cauliflower was a perfect stand in for the macaroni. The small flowerettes have the right size and shape. Plus, when cooked with the tomatoes cauliflower absorbs flavor just like macaroni does. You can add more cauliflower if you like — I am at a point where I need to keep my carbs lower than usual and the cauliflower does add up. If you decide to go with more be careful. Figure about 2 1/2 net carbs per cup of cauliflower that you add.

This recipe makes five 1-cup servings. I make it and put the excess in the freezer. Some people don’t like cauliflower after it’s frozen – it can get a little mushy but it doesn’t bother me. In fact in this dish it works fine. If you do decide to freeze it be aware that the cauliflower may change texture.

This recipe is filling, it’s flavorful, and it gives me that emotional hug that comfort food is known for. I know we’re a long way from “comfort food season” but sometimes I need that warmth in the summer despite the 100F temperatures!

This low carb American goulash makes meal prep easy! from Lowcarb-ology.com

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I really like monkfruit for sweetening things. You can buy the monkfruit packets in most grocery stores now but I really like this non-GMO, kosher brand – Health Garden Monkfruit Sweetener. It is monkfruit and erythritol rather than monkfruit and dextrose. Dextrose is made from corn and most corn is GMO. I cut it out of my diet as much as I can without being obsessed. Food storage containers are a must with meal prep. I like them to be one cup sized which is about right for my appetite. Be sure to get food grade, BPA free storage containers. I like these pyrex glass ones. If you are taking them to work or whatever and you want something unbreakable Rubbermaid is BPA free – I have these Rubbermaid storage containers and they work great, too.

Here’s that low carb American goulash recipe. I hope you like it as much as I do!

This low carb American goulash is an old fashioned favorite made low carb. Just over 4 net carbs per serving. From Lowcarb-ology.com
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Low Carb American Goulash

Everyone's favorite comfort food! This low carb American goulash is full of beefy, tomato-y goodness with plenty of tender cauliflower to stand in for the macaroni.
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 5 servings
Calories 223
Author Marye

Ingredients

  • 1 1/2 pounds lean ground beef
  • Salt and pepper
  • 3/4 cup Bell pepper diced - about 2 oz
  • 1/4 cup Onion chopped - about 1 oz
  • 2 cups cauliflower about 8oz, broken into florets
  • 14 ounces Diced tomatoes 1 can - drain and save the juice
  • 14 ounces Water
  • 1 tablespoon tomato paste
  • 1/4 teaspoon garlic powder optional
  • 1 packet Monkfruit single-size serving, more or less to taste

Instructions

  • Brown the ground beef in a heavy skillet.
  • Add the bell pepper and onion.
  • Saute until the vegetables are tender.
  • Add the cauliflower.
  • Add the saved tomato juice and water.
  • Bring to a simmer and cover.
  • Simmer for 5 minutes, or until the cauliflower is tender.
  • Uncover and simmer a few minutes more to reduce the liquid in the dish.
  • Stir in the tomato paste, tomatoes, and garlic powder if you're using it.
  • Taste and add the monkfruit if you'd like it to have a little more sweetness.
  • Serve.
  • You can also measure this into individual 1 cup servings and refrigerate or freeze for later.

Notes

Carbs - 7.4 Net carbs 4.8 Calories: 287 - 5 1-cup servings

Nutrition

Calories: 223kcal | Carbohydrates: 7g | Protein: 31g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 84mg | Sodium: 136mg | Potassium: 869mg | Fiber: 2g | Sugar: 4g | Vitamin A: 1410IU | Vitamin C: 60mg | Calcium: 31mg | Iron: 3.8mg

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Last Updated 08/14/2019

15 Responses to “Low Carb American Goulash”

  1. I can’t wait to make this recipe. I appreciate the change to cauliflower. I don’t have any monkfruit. Would I be able to substitute 1 pkt of Truvia??? Thanks for all your great recipes

    Reply
    • That should be fine. 🙂 Let me know what you think!

  2. In the instructions it doesn’t say to add the diced tomatoes. Do I use these or only the juice?

    Reply
    • I just fixed it. It goes in with the garlic at the end. 🙂

    • Thanks!

    • 🙂

  3. What is monkfruit?

    Reply
    • It’s a natural sweetener.

  4. Why do u need a sweetener in goulash ?

    Reply
    • Because I like the sauce just a little sweet to balance the acidity of the tomato.


  5. I love this recipe. i made it today and it is just so delicious. my son and husband love it too! thank you for making low carbing so delicious!

    Reply
    • Thanks for reading!

  6. Could I use your home made egg noodles in place of the cauliflower to cut some carbs?

    Reply
    • Yes but you’d need to be very careful – they are so delicate


  7. Just found your site , and this was my first recipe to try on a finicky husband, he loves this goulash! Thank you very much for helping me get hubby to eat better and like it! Can’t wait to try more on both of us.

    Reply

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