How Many Carbs Are Actually In Beef Stew?

Beef stew is one of those hearty, comforting meals that just seems to warm you up from the inside out. As someone who loves beef stew, I’ve made my fair share of batches over the years. But as I’ve tried to reduce my carb intake recently, I’ve been wondering – just how many carbs are actually in a typical serving of beef stew?

As it turns out, the carb count can really vary depending on the specific ingredients used. The good news is that with some simple substitutions and tweaks to your recipe, it’s possible to enjoy deliciously flavorful beef stew without all the added carbs. In this article, I’ll break down the typical carb count in beef stew, and share my best tips for cutting carbs while still serving up a mouthwatering meal.

What Are The Main Carb Sources In Beef Stew?

There are three primary sources of carbohydrates that contribute to the overall carb content of beef stew

• Starchy vegetables – Potatoes, carrots, turnips and other root veggies add plenty of fiber, vitamins and minerals to beef stew, but their natural starches also mean they pack in the carbs. Just one small potato can contain around 30 grams of carbs alone.

• Thickeners – Many stew recipes call for a roux made of flour and butter or other starch-based thickeners like cornstarch to give the stew a rich, luxurious texture. However, these ingredients can cause the carb count to climb quickly.

• Sugars – Small amounts of sugars are found in the vegetables and spices used to add sweetness and depth of flavor to stew. While minimal, these trace sugars still contribute to the total carb count.

So in a typical beef stew loaded with potatoes and carrot chunks and thickened with a flour-butter roux, you could easily be looking at 30+ grams of carbohydrates per serving.

How Low Can You Go? Tips For Cutting Carbs In Beef Stew

Luckily, with a few simple substitutions and ingredient swaps, it’s totally possible to still indulge in rich, comforting beef stew even when limiting your carb consumption:

• Skip the starch thickeners – Rather than a flour-based roux, use arrowroot powder or xanthan gum to lightly thicken and add body to the stew broth. Start with just a teaspoon or so per batch – you only need a small amount.

• Pile on low-carb veggies – Trade starchy potatoes and carrots for fiber-rich low carb vegetables like cauliflower, broccoli, mushrooms, Brussels sprouts, cabbage or zucchini.

• Add turnips or radishes – For a touch of natural sweetness, turnips or radishes add fewer net carbs than potatoes or carrots.

• Boost flavor with herbs and spices – Load up on onion, garlic, paprika, thyme, rosemary, oregano and other fragrant herbs and spices to add savory depth without carbs.

• Use leaner cuts of meat – Choosing lean beef stew meat over cuts with higher fat content results in a meatier, more filling stew so you eat less carb-laden veggies.

How Many Carbs In A Low-Carb Beef Stew Recipe?

By using the tweaks and ingredient swaps outlined above, you can easily cut the carb count per serving of beef stew down to around 5-10 grams of net carbs. To give you an idea, here’s a sample breakdown for my own low-carb beef stew recipe:

• 8oz lean beef stew meat: 0g carbs
• 1 cup mushrooms: 2g net carbs
• 1 cup broccoli florets: 6g net carbs
• 1/2 cup turnips: 4g net carbs
• 1/4 cup onion: 3g net carbs
• Garlic, herbs, spices: 1g net carbs
• Total net carbs per serving: Around 16g

This allows you to enjoy a large, hearty bowl of beef stew that’s bursting with vegetables, lean protein, and rich flavor for less than half the carbs you’d get in a traditional stew recipe.

More Tips For Keeping Beef Stew Low-Carb

Here are a few more of my best tips for keeping carb counts low when making beef stew:

• Choose grass-fed beef for higher quality meat with less marbling and fat content.

• Add bone broth or collagen peptides to boost the protein content so you feel full faster.

• Stir in a tablespoon or two of tomato paste for rich umami flavor without the need for lots of starchy veggies.

• For a creamy texture, blend in a few spoonfuls of full-fat Greek yogurt, sour cream or heavy whipping cream when serving.

• Serve stew over cauliflower rice or mashed cauliflower instead of pasta, potatoes or rice.

• Freeze individual portions for easy low-carb meals throughout the week – just reheat and enjoy!

Sample Low-Carb Beef Stew Recipe

To give you an idea of how all these low-carb tweaks and swaps come together in one tasty stew recipe, here’s my go-to beef stew I make regularly:

Ingredients:

• 1 lb grass-fed stew beef, cubed
• 2 cups sliced mushrooms
• 1 cup broccoli florets
• 1/2 cup diced turnips
• 1/4 cup diced onion
• 2 cloves garlic, minced
• 2 cups beef bone broth
• 1-2 tsp arrowroot powder
• 2 tbsp tomato paste
• 1 tsp Worcestershire sauce
• 1 bay leaf
• Thyme, rosemary, salt and pepper to taste

Instructions:

1. Heat oil in a large pot or dutch oven over medium high heat. Season beef with salt and pepper. Sear beef until browned on all sides, about 3-4 minutes per side.
2. Add onions and mushrooms and continue cooking for 2-3 minutes until veggies start to soften. Add garlic and cook for 1 minute until fragrant.
3. Stir in bone broth, tomato paste, Worcestershire sauce, bay leaf and herbs. Bring to a boil.
4. Reduce heat to low, cover and let simmer for 1-2 hours until beef is very tender.
5. Remove bay leaf. Mix arrowroot powder with a splash of cold water. Stir into stew to thicken slightly.
6. Stir in broccoli and turnips and continue simmering for 10 more minutes until veggies are tender.
7. Adjust seasonings to taste.

This makes a hearty 4-6 servings of flavorful low-carb beef stew with just 5g net carbs per serving. Freeze leftovers for quick and easy keto-friendly meals.

Frequently Asked Questions About Carbs In Beef Stew

If you’re looking to cut carbs in your beef stew recipes, you may still have some questions. Here I’ll tackle some of the most common FAQs:

Q: What thickeners can I use instead of flour in beef stew?

A: Great low-carb thickeners include xanthan gum, arrowroot powder, collagen peptides, chia seeds, psyllium husk powder or mashed cauliflower. Start with small amounts and adjust until desired consistency is reached.

Q: Can I make beef stew completely carb-free?

A: It’s possible by omitting all starchy veggies and only using very low-carb ingredients. However, the small amounts of carbs from onions, tomatoes, etc still add up, so true carb-free beef stew is difficult.

Q: Is beef stew keto-friendly?

A: Yes, beef stew can definitely be part of a keto diet when following the low-carb tips provided. Just be mindful of portions.

Q: What vegetables should I avoid in low-carb beef stew?

A: Potatoes, sweet potatoes, peas, corn, and carrots are very high in carbs so avoid using them if limiting carbs.

Q: Is it OK to use tomato sauce or canned diced tomatoes in beef stew?

A: Yes, tomato products are fine in moderation on low-carb diets. Just be sure to count them in your total carb tally for the day.

Q: Can I make beef stew in my slow cooker or Instant Pot?

A: Absolutely! Slow cookers and pressure cookers allow you to easily prepare hearty low-carb beef stew with fall-apart tender meat.

Enjoy Delicious Low-Carb Beef Stew Today!

With some simple ingredient swaps and adjustments to traditional recipes, it’s easy to keep carb counts low in beef stew while still enjoying a savory, mouthwatering meal. Meat, mushrooms and low-carb veggies make the perfect base.

Beef stew loaded with potatoes and carrots may be what you’re used to, but once you try a bowl of rich, hearty stew with all the cozy, comforting flavors you love using low-carb stand-ins, you’ll find it just as satisfying.