Keto Slow Cooked Beef Casserole

Brrrr! Shorter days, colder nights mean it’s time for hearty meals that feed the soul and warm the bones. This keto slow cooked beef casserole fits the bill perfectly.

Meat for Slow Cooking

If you happen upon a package of stew meat at the grocery store, you can try that. However, stew meat is typically an assembly of odds and ends from different parts of the animal.

Problem is, those cuts require different preparation, making it hard to achieve an outcome where all of the beef is perfectly cooked.

A better choice is to find tough cuts of meat. Yes, you read that right. The strong, well-muscled areas are rich with connective tissue, which turns from tough and stringy to soft and tender during the slow cooking process.

Ironically, this type of meat will yield the tender, juicy stew chunks you love.

Good options include chuck, English roast, pot roast, top round, and bottom round roast.

How to Make a Casserole, Keto-Style

Picture your favorite casserole. If it looks anything like my pre-keto favorite, it’s definitely not keto.

The foundation of many casseroles is starch. That can take many forms: pasta noodles, potatoes, flour, or a cream-based soup.

While those are all rich with comfort food goodness, they’re also rich with carbs. Goodbye ketosis.

The other potential trouble spot is the crunchy topping. Often this ooey gooey delight is topped with chips, fried onions, or crackers. Not exactly appropriate for your diet.

The other downfall of casseroles is the dairy. I made this keto casserole dairy-free because so many people are sensitive to it.

So what is in this casserole?

You know about the tasty beef chunks already. Now we’ll add some veggies.

Diced bell peppers go great with beef, so I added those in. Zucchini is a nice one for casserole and will get tastier as it soaks up the flavor of the beef.

A diced tomato adds more color and flavor, and I think red onion compliments this arrangement well.

How to Get Started on Keto

As with most big changes, getting started is the hardest part. Once you get into a groove and establish a routine, you won’t have to put much thought into your diet.

But, getting there can be a challenge. I remember what it was like in the early days of keto, and I want to answer your questions and get you set up for success.

This article breaks it down and gives you step-by-step instructions for getting started on a ketogenic diet.

 

Description

A rich, hearty meal featuring tender beef.


Ingredients

  • 1 lb (450 g) beef stew cubes
  • 2 Tablespoons (30 ml) avocado oil, to cook with
  • 4 cloves of garlic, minced
  • 3 Tablespoons (45 ml) gluten-free tamari sauce or coconut aminos
  • 1 cup (240 ml) bone broth (or beef broth)
  • 1 green bell pepper, diced
  • 1 zucchini, diced
  • 1 tomato, diced
  • 1 red onion, sliced
  • Salt and pepper, to taste

Instructions

  1. Preheat oven to 325 F (160 C).
  2. Add avocado oil to a hot frying pan and brown the beef cubes.
  3. Add in the garlic, tamari sauce, bone broth and bring to a boil. Pour into a baking dish and cover completely with foil.
  4. Bake for 2 hours.
  5. Remove the foil and bake for 50 minutes. Then add in the diced pepper, zucchini, tomato, and onion and bake for 10 minutes. Season with additional salt and pepper, if needed.

Notes

All nutritional data are estimated and based on per serving amounts.

Net Carbs:  6 g

Nutrition

  • Calories: 398
  • Sugar: 3 g
  • Fat: 31 g
  • Carbohydrates: 8 g
  • Fiber: 2 g
  • Protein: 20 g

 

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