Tender chunks of lamb melt in your mouth in this hearty stew featuring a rich Guinness broth and earthy, lower‑carb vegetables. Serve over cauliflower mash or with keto buns.
Keto Irish Stew with Lamb and Vegetables
I’m not Irish, but I love a good lamb stew. Traditional Irish stew includes mutton, onions and potatoes, and many versions add carrots, peas and flour to thicken the broth — a lot of carbs. This keto adaptation skips high‑carb ingredients while remaining deeply flavorful and satisfying.
What you will need to make this low carb Irish Stew
- Cubed lamb shoulder (stewing cut)
- Onion and garlic
- Low‑carb root vegetables (see options below)
- Can of Guinness stout (optional for extra depth)
- Beef broth
- Tomato paste
- Bay leaves
- Dried or fresh rosemary
*NOTE* for buying the lamb
Lamb shoulder is ideal because it becomes tender when braised. Ask your butcher to cube the shoulder for stew. Leg of lamb is too lean for this long, slow cooking method and won’t break down the same way.
What root vegetables are low carb?
- Turnip
- Radishes
- Onion
- Rutabaga
- Celery root (celeriac)
Use any combination of these lower‑carb, earthy vegetables. In my version I left the radishes whole; once cooked they look and feel like small potatoes, and nobody guessed they were radishes — they just dug in.
Is Guinness Low Carb?
One cup of Guinness stout contains about 6.5 grams of carbohydrates, which adds roughly 1.5 grams of carbs per serving if the stew serves four. A dark stout also contributes flavor and polyphenols that may offer antioxidant benefits. If you prefer to avoid beer, simply replace it with additional beef broth — the stew will still be excellent.
Printable Keto Irish Stew Recipe
Keto Irish Stew with Lamb and Vegetables
4-6
30 minutes
2 hours 30 minutes
3 hours
Tender lamb simmered slowly in a savory broth with lower‑carb root vegetables. Serve over cauliflower mash or with keto buns.
Ingredients
- 2 lbs lamb shoulder, cubed
- 1.5 tsp salt
- 1/2 tsp pepper
- 2 tbsp avocado oil
- 1 medium onion, cut into chunks
- 4 cloves garlic, chopped
- 2 tbsp water
- 2 tbsp tomato paste
- 1 cup Guinness stout (optional)
- 2 cups beef broth (plus more if needed)
- 1–2 bay leaves
- 1 tsp dried rosemary or a sprig fresh
- 3 cups celery root, rutabaga or turnip, cut into chunks
- 1 bunch radishes, washed and trimmed, left whole
Instructions
- Season the lamb cubes with salt and pepper.
- In a large heavy pot or Dutch oven, heat 1 tbsp oil and brown half the lamb. Remove to a bowl, then brown the second half. Set all browned meat aside.
- Add the onions and garlic to the pot with 2 tbsp water. Stir and scrape the browned bits from the bottom until the onions soften.
- Stir in the tomato paste, then return the lamb and any accumulated juices to the pot.
- Add the Guinness (if using), beef broth, bay leaves and rosemary. Stir and bring to a boil.
- Cover, reduce heat to low, and simmer for about 90 minutes until the lamb is tender.
- Add the root vegetables and radishes, cover, and continue to simmer until the vegetables are tender, about 30 minutes more.
- If the stew looks dry, add more beef broth or water. If it’s too thin, simmer uncovered until it reduces to your preferred consistency.
- Remove bay leaves, adjust seasoning, and serve warm.
Notes
- Any dark beer works if you want the flavor boost; otherwise substitute extra beef broth.
- Mix and match lower‑carb root vegetables — radish, turnip, celeriac and rutabaga all work well.
Nutrition Information:
Yield: 6
Serving Size: 1
Amount Per Serving:
Calories: 382
Total Fat: 17.6g
Saturated Fat: 3g
Cholesterol: 97mg
Sodium: 1043mg
Carbohydrates: 9g
Net Carbohydrates: 7g
Fiber: 3g
Sugar: 3g
Protein: 32g
Nutritional information is approximate and provided as a courtesy.
Did you make this recipe?
Please leave a comment or tag @ketogenic.woman on Instagram.
21 Keto Comfort Foods!
If you enjoy this stew, try more cozy keto comfort recipes to expand your menu.
21 Cozy Keto Comfort Food Recipes
Save this Keto Irish Stew Recipe to Pinterest!
