Is it possible to have a keto stew?

I would guess no since you need a starch eg a fair quantity of onions and carrots?

Is there anyway it can be accomplished?

  • 3
    What do you define as 'stew'? cooking.stackexchange.com/q/20958/67
    – Joe
    Commented Mar 24, 2021 at 14:21
  • I'd submit that meat cooked in water with no other ingredients could be called stew. Maybe you can refine your question by adding some of the qualities you're looking for in a stew.
    – Juhasz
    Commented Mar 24, 2021 at 21:41
  • @juhasz I believe I asked a similar question before a related question before and the answer seem to be that to have a stew you need to have a starch otherwise it’s just a soup. Commented Mar 25, 2021 at 21:20
  • 1
    @JamesWilson, not everyone believes that a stew must have starch. For example, here's a list of Persian stews, most of which have no, or low starch. And, or course, many "soups" have a lot of starch (chicken noodle soup, potato leek soup, pho, etc). If you define a stew as a soupy dish with starch, that's fine, and it would be useful to include that information in the question. That way, we;ll know that we're supposed to be suggesting ways to make your starchy stews less starchy.
    – Juhasz
    Commented Mar 25, 2021 at 21:53

2 Answers 2


There are literally keto stew recipes when you search keto stew on google.

From Delish.com:

When making keto stew:

  • choose low carb vegetables
  • replace potatoes with less starchy root vegetables
  • use onions and garlic judiciously
  • small amounts of colorful vegetables add visual appeal
  • add the vegetables at the last 40-60 minutes of cook time

Also, you can add heavy cream to your stew as the thickening element.


Some ideas

1: It seems like garlic or onions are needed for a stew. But some south Indian curries substitute asafoetida for garlic / onions. Those curries are delicious. You could look for a curry using asafoetida.

2: I made a duck cassoulet that used unflavored gelatin as the thickener. That would be good keto.

3: When I tried keto, peppers did not make me break ketosis. You would not want to slow cook peppers with the meat but you could add them at the end.

4: Crucifers supposedly are low carb. Broccoli did not make me break keto so probably not cauliflower either. I would not cook those with the meat either. Rutabegas are crucifers but I have to think they have more carbs. They stand up to slow cooking. I did not try those during keto.

  1. No wine as cooking fluid. Just broth. A tablespoon of tomato paste probably would not be so much carb as to break the keto.

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