Craving a warm, savory dish that fits into your vegan keto lifestyle? This Vegan Keto Mushroom Goulash is a plant-based twist on a Hungarian classic, packed with earthy mushrooms and bold seasoning. It's thickened with keto-friendly almond or coconut flour and stewed to perfection for a comforting low-carb meal.
Traditional goulash is known for its hearty meat base and rich paprika flavor, but in this version, we bring out the umami flavor of boiled and sautéed white mushrooms for a meaty texture that satisfies without the carbs. The result is a creamy, savory dish with just 10g net carbs per serving—perfect for a filling lunch or dinner on the keto diet.
Ingredients
- 5 cups white mushrooms, rinsed, boiled for 10 minutes, then chopped
- 2 medium onions, finely chopped
- 2 garlic cloves, crushed
- 3 tbsp vegetable oil
- 1 tbsp sugar-free ketchup
- 1 tbsp keto-friendly flour (almond or coconut)
- Salt and pepper, to taste
Preparation & Cooking Time
- Prep Time: 15 minutes
- Cook Time: 20 minutes
- Servings: 4
Instructions
- Begin by boiling the mushrooms in water for 10 minutes. Drain and chop them into small pieces.
- In a saucepan, heat the vegetable oil over medium heat.
- Add the chopped onions and sauté for 3–4 minutes until translucent.
- Stir in the chopped mushrooms and cook for 5–7 minutes, allowing the moisture to reduce and the flavors to concentrate.
- Add the crushed garlic and season generously with salt and pepper. Continue cooking for another 10 minutes, stirring occasionally.
- Sprinkle in the keto flour and mix well to avoid clumps.
- Stir in the sugar-free ketchup and add just enough water to cover half the surface of the mixture. Let the goulash simmer for a few minutes until thick and well blended.
- Serve hot, optionally garnished with fresh parsley or vegan sour cream.
Nutritional Information (Per Serving)
- Calories: 146 kcal
- Fat: 10.8 g
- Protein: 3.6 g
- Carbohydrates: 10 g
Why This Goulash Works for Keto
Mushrooms are a keto-friendly powerhouse: low in carbs but rich in potassium, B vitamins, and antioxidants that support immune function and blood pressure regulation (NIH).
Swapping traditional wheat flour with almond or coconut flour significantly reduces the carb content and increases healthy fats, which are crucial for maintaining ketosis. Plus, sugar-free ketchup keeps the tangy tomato flavor without hidden sugars that spike blood glucose.
Serving Suggestions
- Pair with spiralized zucchini or steamed cauliflower rice for a complete keto meal.
- Add a spoonful of unsweetened coconut cream for extra creaminess.