Low Carb Zucchini Goulash
Low Carb Zucchini Goulash is a lighter, vegetable-forward version of the traditional comfort dish, designed for those who want rich flavor without heavy carbs. Tender zucchini replaces pasta or potatoes, while a savory tomato and paprika-based sauce delivers classic goulash warmth. This recipe is hearty enough for dinner yet fresh enough to feel balanced and nutritious. It works beautifully for low-carb lifestyles, gluten-free diets, or anyone wanting a satisfying one-pan meal packed with vegetables and protein. The result is a colorful, cozy dish that feels comforting while staying light and wholesome.
Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes
Servings: 4
Ingredients
2 tablespoons olive oil
1 lb (450 g) lean ground beef or ground turkey
1 medium onion, chopped
3 cloves garlic, minced
2 medium zucchini, sliced into half-moons
1 red bell pepper, chopped
1 green bell pepper, chopped
1 can (14 oz) diced tomatoes, no added sugar
2 tablespoons tomato paste
1 cup beef or vegetable broth
1½ teaspoons smoked paprika
1 teaspoon sweet paprika
½ teaspoon dried oregano
½ teaspoon ground cumin
Salt and black pepper to taste
¼ cup fresh parsley, chopped (for garnish)
Optional: ½ cup shredded cheese for topping
Instructions
Heat olive oil in a large skillet or pot over medium heat.
Add ground meat and cook until browned, breaking it apart with a spoon.
Stir in chopped onion and cook until softened and fragrant.
Add minced garlic and sauté briefly until aromatic.
Mix in tomato paste, smoked paprika, sweet paprika, oregano, and cumin.
Pour in diced tomatoes and broth; stir to combine well.
Add bell peppers and simmer for 8–10 minutes until slightly tender.
Stir in zucchini slices and cook until just tender but not mushy.
Season with salt and black pepper; adjust spices to taste.
Garnish with fresh parsley and optional cheese before serving warm.
Tips
Cut zucchini evenly so it cooks at the same rate.
Avoid overcooking zucchini to keep texture firm.
Brown meat well for deeper flavor.
Use smoked paprika for authentic goulash warmth.
Drain excess fat from meat if needed before adding sauce.
Simmer uncovered for thicker consistency.
Add broth gradually if you prefer a thicker stew.
Taste seasoning after simmering since flavors intensify.
Fresh parsley adds brightness and color.
Let the dish rest 5 minutes before serving for best texture.
Variations
Use ground chicken or plant-based crumbles for a lighter option.
Add sliced mushrooms for an earthy flavor boost.
Include chopped spinach or kale for extra greens.
Swap zucchini for yellow squash or eggplant.
Add chili flakes or cayenne for a spicy version.
Stir in a splash of cream for a richer sauce.
Top with Greek yogurt instead of cheese for tanginess.
Add cauliflower rice for a more filling low-carb base.
Include diced tomatoes with green chilies for extra flavor.
Use fresh tomatoes when in season for a brighter taste.
Q&A
Is this recipe keto-friendly?
Yes, if using low-carb ingredients and minimal tomatoes.
Can I make it vegetarian?
Yes, replace meat with lentils or plant-based crumbles.
How long does it last in the fridge?
Up to 4 days in an airtight container.
Can it be frozen?
Yes, freeze without cheese topping for best results.
What can I serve it with?
Cauliflower rice or a side salad works well.
Can I use canned zucchini?
Fresh is recommended for better texture.
How do I thicken the sauce?
Simmer longer or mash a few vegetables.
Is it gluten-free?
Yes, naturally gluten-free.
Can kids enjoy it?
Yes, reduce paprika for a milder flavor.
Can I cook it in one pot?
Yes, everything can be prepared in a single large skillet.
Nutrition (Approximate per Serving)
Calories: 280
Protein: 22g
Carbohydrates: 10g
Fiber: 3g
Fat: 16g
Sugar: 6g
Sodium: 410mg
Conclusion
Low Carb Zucchini Goulash brings together comfort and nutrition in a simple, flavorful one-pan meal. With tender vegetables, savory spices, and a hearty tomato base, it captures the essence of classic goulash while keeping things lighter and lower in carbohydrates. It is easy to customize, reheats beautifully, and fits into a variety of dietary preferences. Whether you are cooking for a busy weeknight dinner or planning healthy meal prep, this recipe delivers warmth, balance, and satisfying flavor without feeling heavy.