Keto Pot Roast: Counting Carbs And Calories

Pot roast is a delicious and comforting meal, perfect for cold weather. But is it keto-friendly? The answer is yes, as long as you make a few adjustments.

A traditional pot roast includes potatoes and carrots, which are high in carbs and not suitable for a keto diet. However, you can easily substitute these ingredients with low-carb alternatives such as radishes, turnips, or jicama. These vegetables will give you the same texture and flavour as potatoes and carrots, without the high carb count.

When preparing a keto pot roast, it's also important to avoid flour when thickening the gravy. Instead, use a low-carb thickener like xanthan gum.

By making these simple swaps, you can enjoy a delicious and comforting pot roast that fits within your keto macros.

Keto pot roast nutritional information

Keto pot roast is a delicious and nutritious meal that can be enjoyed as a comforting family dinner or a holiday feast. This comprehensive guide will take you through everything you need to know about the nutritional profile of keto pot roast, so you can make an informed decision about including it in your diet.

Macronutrient Breakdown:

A typical keto pot roast recipe, serving 6-8 people, includes the following ingredients: chuck roast, carrots, celery, onions, radishes or potatoes, beef broth, and various spices. Here is the approximate nutritional breakdown per serving:

• Calories: 300-400
• Fat: 15-25g
• Carbohydrates: 5-15g net carbs (mostly from carrots and radishes/potatoes)
• Protein: 20-30g

The exact macronutrient composition may vary depending on the specific ingredients and amounts used, but this gives a general idea of what to expect.

Benefits of Keto Pot Roast:

Keto pot roast offers several nutritional benefits:

• High Protein Content: With 20-30g of protein per serving, keto pot roast is an excellent source of complete protein, providing all the essential amino acids your body needs.
• Healthy Fats: The fat content comes primarily from the chuck roast, which is a fatty cut of meat. Fat is an important part of the keto diet, helping to increase satiety and promote ketosis.
• Low Carb Vegetable Options: By using radishes or turnips instead of potatoes, you can further reduce the carb count while still enjoying a hearty and flavorful meal.
• One-Pot Meal: Keto pot roast is a complete meal in itself, providing protein, healthy fats, and low-carb vegetables all in one dish. This makes it convenient for meal prep and ensures you get a balanced mix of nutrients.

Tips for Customization:

The beauty of keto pot roast is that it can be easily customized to fit your specific dietary needs and preferences:

• Vegetable Choices: As mentioned, radishes, turnips, or rutabagas are excellent low-carb alternatives to potatoes. You can also add other low-carb vegetables like mushrooms, celery root, or parsnips.
• Gravy Options: If you wish to thicken the gravy, you can use a small amount of xanthan gum, a low-carb thickening agent. Alternatively, you can simply reduce the gravy by simmering it on the stovetop after the pot roast is done cooking.
• Cooking Methods: Keto pot roast can be prepared in various ways, including a Dutch oven, slow cooker (Crock-Pot), or instant pot. Each method has its advantages, but the Dutch oven is recommended for the best flavor development.

Sample Recipe:

Ingredients:

• 3-4 lbs chuck roast
• 1-2 lbs radishes or turnips, cut into bite-sized pieces
• 2-3 carrots, peeled and cut into large chunks
• 2 stalks celery, sliced
• 1 large onion, cut into wedges
• 4-6 cloves garlic, peeled and smashed
• 1-2 cups beef broth
• Salt and pepper to taste
• Dried or fresh herbs like rosemary, thyme, or bay leaves

Instructions:

• Season the chuck roast generously with salt and pepper on all sides.
• Heat a Dutch oven or large pot over medium-high heat and add a tablespoon of avocado oil or olive oil.
• Sear the chuck roast on all sides until browned, about 2-3 minutes per side.
• In the same pot, add the onions and cook until they start to soften and brown slightly.
• Transfer the onions to a slow cooker or instant pot. Add the radishes/turnips, carrots, celery, and garlic.
• Place the seared chuck roast on top of the vegetables. Pour in the beef broth and add the herbs.
• For a slow cooker: Cook on low for 8-10 hours or on high for 4-5 hours, until the meat is fork-tender. For an instant pot: Cook on high pressure for 60 minutes, then natural release for 15 minutes.
• Remove the herbs and shred the meat using two forks. Serve the pot roast with the vegetables and drizzle with the cooking liquid.

Keto pot roast is a delicious and nutritious option for those following a ketogenic diet. By choosing the right ingredients and customizing the recipe to your preferences, you can enjoy a hearty and satisfying meal that fits perfectly within your macros.

Keto pot roast cooking methods

Dutch Oven/Oven

This is my favourite way to cook a keto pot roast. It's pretty self-sufficient once you get it going. First, sear the keto roast on the stove in a Dutch oven, then use the same pot to bake it in the oven. It has a great lid to hold in the steam, which cooks the veggies and makes the meat tender. Our 4-pound chuck roast took about 4 hours to cook.

Slow Cooker/Crock Pot

The crock pot is so good for cooking so many things. The beauty of using a slow cooker is that once you put it together, it cooks on its own and doesn't need you to stand over it constantly stirring it. There are two speeds: high and low. In this case, either of them will do a good job of cooking a keto pot roast; it just depends on how many hours you have from preparation to dinnertime.

When using a crock pot to make a keto pot roast, it can take anywhere from 4 to 9 hours to cook, depending on how big the roast is and whether you cook it on low or high heat.

Instant Pot

If you are pressed for time, you can cook the pot roast in an instant pot. It's a modern-day pressure cooker that uses steam to make things cook quickly and tenderly. It even allows you to sear the meat on both sides, just like you would on the stove.

In my opinion, the best way to cook a keto pot roast is by using a Dutch oven. If you don't have one, invest in one because they are great for one-pot meals.

Tips for Cooking Keto Pot Roast

• It's better to cook the roast slowly on low heat rather than high heat. That's the only way to get "fork-tender" meat. If the meat does not fall apart with a fork, then keep cooking it until it does.
• Don't add the veggies at the same time as the meat. They will cook much quicker and will become mushy. If you are using a Dutch oven to cook a keto pot roast, then add your veggies about an hour before the meat is done cooking. If you are using a slow cooker, add them halfway through the cooking time.
• Don't skip the step of browning/searing the meat first. It's a 5-minute process that is essential to the meat being tender.

Keto pot roast ingredients

A keto pot roast is a great option for a family Sunday dinner or a cozy meal during the colder months. Here are the ingredients you will need and some tips on how to prepare them.

Meat

The best cut of meat for a keto pot roast is a chuck roast. This cut of meat has plenty of fat and connective tissue, which will make the roast juicy and tender as it cooks slowly. You can also use a brisket or a round roast, but these cuts may be a bit leaner and less juicy. Look for a roast with lots of marbling and avoid leaner cuts like sirloin.

Vegetables

When it comes to vegetables, you can include carrots, celery, onions, radishes, mushrooms, and potatoes. If you are watching your carb intake, radishes are a great low-carb alternative to potatoes. You can also use rutabagas, turnips, or jicama. Just be mindful of the cooking time, as some vegetables, like potatoes, may take longer to cook than others.

Herbs and Seasonings

Fresh herbs like rosemary and thyme will add a lot of flavor to your pot roast. You can also use dried herbs if you don't have access to fresh ones. In addition, season your meat generously with salt and pepper, and consider adding some garlic powder for extra flavor.

Liquid

Beef broth or bone broth will add moisture and flavor to your pot roast. You can also use red wine to add depth to the dish.

Cooking Oil

You will need a heat-safe cooking oil like avocado oil or olive oil to sear your meat and vegetables.

Optional Ingredients

For extra flavor, you can add balsamic vinegar or pepperoncini peppers to your pot roast. You can also thicken the gravy with a low-carb thickener like xanthan gum.

Tips for Preparing the Ingredients

• Cut your vegetables into large pieces to prevent them from overcooking and becoming mushy.
• Season your meat generously and let it come to room temperature before cooking.
• Don't skip the searing step, as it adds tons of flavor and helps seal in the juices.
• Cook your pot roast slowly at a low temperature to ensure the meat is tender.
• If using a slow cooker, add the vegetables halfway through the cooking process to prevent overcooking.

Keto pot roast vs. regular pot roast

A pot roast is a classic comfort food and a go-to dish for family dinners and holiday meals. It is a one-pot meal that is easy to prepare and can be made in a slow cooker, oven, or pressure cooker. While a regular pot roast is typically made with potatoes and carrots, a keto pot roast is a low-carb version of this classic dish that omits high-carb ingredients. Here is a detailed comparison of keto pot roast vs. regular pot roast in terms of ingredients, cooking methods, and nutritional profile.

Ingredients:

The main difference between keto pot roast and regular pot roast lies in the choice of ingredients. A regular pot roast usually includes starchy vegetables like potatoes and carrots, which are high in carbohydrates and not suitable for a keto diet. On the other hand, a keto pot roast uses alternative low-carb vegetables and ingredients to keep the carb count low. Here is a breakdown of the typical ingredients used in each version:

Keto Pot Roast Ingredients:

• Meat: Chuck roast, brisket, or round roast
• Vegetables: Radishes, turnips, rutabagas, celery, onions, mushrooms, and small amounts of carrots
• Broth: Beef broth or bone broth
• Seasonings: Salt, pepper, garlic powder, fresh herbs like rosemary and thyme
• Thickener: Xanthan gum (optional)

Regular Pot Roast Ingredients:

• Meat: Chuck roast or other cuts of beef
• Vegetables: Potatoes, carrots, onions, and other root vegetables
• Broth: Beef broth or stock
• Seasonings: Salt, pepper, and various herbs
• Thickener: Flour or cornstarch (optional)

Cooking Methods:

Both keto and regular pot roasts can be prepared using similar cooking methods, including slow cooking, oven roasting, or pressure cooking. Here is an overview of the typical cooking methods for each:

Keto Pot Roast Cooking Methods:

• Slow cooker: Cook on low for 8-10 hours or on high for 4-5 hours. Add vegetables halfway through if using a slow cooker.
• Oven: Sear the meat and vegetables, then bake at 300-325°F for 3-4 hours, adding vegetables during the last hour of cooking.
• Pressure cooker: Sear the meat and vegetables, then cook under high pressure for about an hour, followed by a natural release.

Regular Pot Roast Cooking Methods:

• Slow cooker: Cook on low for 8-10 hours or on high for 4-5 hours, depending on the size of the roast.
• Oven: Sear the meat and vegetables, then bake at 300-350°F for 3-4 hours, or until the meat is tender.
• Pressure cooker: Sear the meat and vegetables, then cook under high pressure for about an hour, followed by a natural release.

Nutritional Profile:

The nutritional profile of keto pot roast and regular pot roast can vary depending on the specific ingredients and cooking methods used. However, the main difference lies in the carbohydrate content due to the use of starchy vegetables in the regular pot roast. Here is a comparison of the typical nutritional values for each:

Keto Pot Roast Nutrition (per serving):

• Calories: 300-400
• Fat: 15-25g
• Carbohydrates: 5-10g net carbs
• Protein: 20-30g

Regular Pot Roast Nutrition (per serving):

• Calories: 300-500
• Fat: 10-20g
• Carbohydrates: 15-30g
• Protein: 20-30g

Keto pot roast is a delicious and healthy alternative to the traditional pot roast for those following a low-carb or keto diet. By substituting starchy vegetables with low-carb options and using appropriate cooking methods, keto pot roast retains the flavour and comfort of the classic dish while fitting within the macros of a keto diet. Whether you are cooking for a family dinner or a holiday gathering, keto pot roast is a tasty and satisfying option that can be enjoyed by everyone, regardless of their dietary preferences.

Keto pot roast with vegetables

Ingredients:

• 2 1/2 pounds chuck roast
• 1 tablespoon bacon fat or oil of your choice
• Salt and pepper for seasoning
• 1/4 pound very small wax potatoes or sub turnips or radishes
• 6 ounces pearl onions, skinned and left whole
• 1 medium (5-6 oz) carrot, peeled and cut into big chunks
• 2 large stalks celery, sliced
• 2 cloves garlic, sliced
• 1 teaspoon dried parsley
• 1 teaspoon dehydrated onion flakes
• 1/2 teaspoon granulated garlic
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried dill
• 1/4 teaspoon celery salt
• 1 cup unsalted beef broth or bone broth
• 1/4 cup tomato paste
• Extra water, as needed

Method:

Preheat the oven to 300 F and place the rack to the middle position. Trim any visible fat on the outside of the roast. Measure the seasonings into a small bowl. Peel the pearl onions by first slicing off the stem end, then using the blade of a paring knife to help coax the thin skin off the onion. It will take several minutes to skin them all.

Heat a large Dutch oven over medium heat. Dry the chuck roast with a paper towel and season both sides well with salt and pepper. When the pot is very hot, add the fat and swirl to coat the bottom of the pot. Brown the chuck roast on one side for 4-5 minutes then flip and brown the other side for another 4-5 minutes. Turn the heat to low.

While the Dutch oven is heating and the meat is browning, start preparing the vegetables, adding them to a large bowl as you go. Then, nestle the vegetables in the pot around the browned pot roast. Add the seasonings, sprinkling them evenly over all.

In a medium bowl, add the wine to the tomato paste little by little while mixing with a small whisk or fork. Then add the beef broth. Pour the mixture over the ingredients in the Dutch oven. The liquid should be almost to the top of the roast. If not, add a little more broth until it is. Turn the heat up to medium until the liquid is hot and begins to simmer.

Cover and place the pot roast into the oven to cook for 3 hours or until the roast is fall-apart tender. It's done when a fork pierces easily all the way through the meat and/or it shreds easily with a fork. Check after 3 hours but it may take as long as 4 depending on how thickly cut the chuck roast is.

Check the pot every hour to add water if you have a loose-fitting lid. At the end of cooking, replenish the gravy with water and scrape the caramelized bits from the side of the pot into the gravy. Skim the fat and check the gravy or for seasoning.

Turn off the oven and return the pot roast to the oven to keep it warm for up to two hours. Make sure to add more water if needed. If left on the stove top it will keep hot for up to an hour.

Nutritional Information:

• Calories: 312kcal
• Carbohydrates: 8g
• Protein: 21g
• Fat: 20g
• Saturated Fat: 8g
• Polyunsaturated Fat: 1g
• Monounsaturated Fat: 8g
• Cholesterol: 74mg
• Sodium: 563mg
• Potassium: 630mg
• Fiber: 2g
• Vitamin A: 4750IU
• Vitamin C: 16.5mg
• Calcium: 40mg
• Iron: 3.2mg

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