Keto Pot Roast

An easy recipe for delicious keto pot roast. Served over mashed cauliflower and made without flour, it is healthy and gluten-free.

This keto pot roast is probably my favorite beef recipe to make – and eat – in winter.

Flavorful, slow-cooked, tender beef, smothered in thick, rich gravy… it’s the quintessential comfort food.

The ingredients you’ll need

You’ll only need a few simple ingredients to make this flavorful and nourishing dish (exact measurements are in the recipe card below):

1. Beef chuck roast
2. salt and pepper
3. Onion and garlic
4. Parsley
5. Beef broth

How to make keto pot roast

It’s so easy! Scroll down to the recipe card for the detailed instructions. Here are the basic steps:

1. Season the beef with salt and pepper and place in the crockpot.
2. Add the remaining ingredients.
3. Cook on low for 7 hours.
4. Strain the cooking juices and reduce them over medium heat into a rich gravy
5. Serve the beef with the gravy.

What beef cut to use for keto pot roast?

When making this recipe, I always use a 3 lb. chuck roast that I get at the meat counter at Whole Foods.

Chuck roast is perfect for slow cooking. It’s a tough piece of meat, but it’s very flavorful and well-marbled, and slow cooking makes it very tender.

I usually make this recipe with store-bought beef broth. You can use red wine instead, or half broth and half wine. If you happen to have homemade bone broth, that would be perfect.

Do you have to brown the meat first?

No. I’ve experimented with browning the meat before placing it in the slow cooker and have found that it makes very little difference to the final outcome, so I skip this annoying step. Although it won’t hurt to do it, of course, if you have the patience.

How long does it take to cook a 3 lb. roast in the slow cooker?

You can cook the beef in the crockpot on LOW for 7-8 hours. I actually prefer to cook it for 7 hours, as I find that it sometimes dries out after the full 8 hours.

Do you need flour to thicken the gravy?

Not necessarily. You can thicken any gravy, if you’re patient, by simply cooking it and reducing some of the liquid.

If you want it to happen faster, while keeping the pot roast keto and gluten-free, I suggest mixing 1 tablespoon of organic cornstarch with 1 tablespoon of cold water and stirring that into the gravy.

The cornstarch will only add 7 grams of carbs for the entire recipe. You can also use konjac flour as a thickener. Follow the directions on the package, but probably no more than 1/2 teaspoon (it’s a very powerful thickener) mixed with cold water.

What to serve with keto pot roast?

Instead of the traditional mashed potatoes, I like to serve this dish on a bed of mashed cauliflower. I also like to add a green vegetable. A few favorite options are:

• Sauteed spinach
• Sauteed kale
• Roasted Brussels sprouts.

What about leftovers?

Leftovers keep well for up to 4 days in the fridge. They do tend to easily dry out when reheated, so it’s best to reheat them covered in the microwave, on 50% power.

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4.96 from 118 votes

keto Pot Roast

An easy recipe for delicious keto pot roast. Served over mashed cauliflower, it is healthy and gluten-free.

Prep Time20 mins

Cook Time7 hrs

Total Time7 hrs 20 mins

Course: Main Course

Cuisine: American

Keyword: beef, slow cooker

Servings: 6 servings

Calories: 350kcal

Author: Vered DeLeeuw

INGREDIENTS

• 3 lb. boneless beef chuck roast
• 1 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1 medium onion, sliced
• 2 tablespoons minced garlic
• 1 bunch parsley
• 1 cup beef broth (or red wine)

Gravy:

• Strained cooking juices
• 1/2 teaspoon kosher salt
• 1/4 teaspoon black pepper

INSTRUCTIONS

• Season the chuck roast with 1 teaspoon kosher salt and 1/4 teaspoon black pepper.
• Place the roast in the slow cooker pan and add the sliced onion, garlic and parsley. Pour the beef broth (or wine) on top.
• Cover and cook on low for 7 hours.
• Remove the slow cooker pot roast to a plate. Set the slow cooker to WARM. Strain the cooking juices into a glass measuring cup, then return the beef to the slow cooker and cover, to keep warm while you make the gravy.
• Use a spoon to skim the fat layer off the top of the cooking juices. Season with 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper. Transfer to a medium saucepan. Heat over medium heat, and continue to simmer, whisking occasionally, until reduced into a rich sauce, about 10 minutes.
• Flake the beef with a fork. Distribute evenly among plates lined with mashed cauliflower. Spoon 2-4 tablespoons of gravy on top of each plate and serve.

NOTES

Nutrition info is from Fitday.com and based on a search for “Beef, chuck, arm pot roast, separable lean and fat, trimmed to 1/8″ fat, choice, cooked, braised.”

NUTRITION INFO Nutrition info is approximate. It is calculated using the SparkPeople.com recipe calculator, and the carb count excludes sugar alcohols. Please read the disclaimers in our Terms of Use carefully before using any of our recipes. Recommended and linked products are not guaranteed to be gluten-free. Please verify they are before using.

Nutrition Facts

keto Pot Roast

Amount Per Serving (4 oz)

Calories 350 Calories from Fat 198

% Daily Value*

Fat 22g34%

Saturated Fat 9g56%

Sodium 350mg15%

Carbohydrates 0.1g0%

Protein 34g68%

* Percent Daily Values are based on a 2000 calorie diet.

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