Keto Beef Stroganoff with Zucchini Noodles

Beef stroganoff has long been a global comfort food: born in 19th-century Russia, refined in European kitchens, and popularised across the world. Traditionally served over buttery egg noodles, it poses a problem for keto devotees. The solution? Enter the humble courgette, transformed into silky zucchini noodles (or “zoodles”) that soak up every drop of the creamy mushroom sauce.

This keto-adapted version stays true to the heart of stroganoff: tender strips of beef, earthy mushrooms, a hint of Dijon mustard, and a cream-laden sauce. It is rich, warming, and surprisingly low in carbs… the very definition of a comfort dish without the dietary sabotage.

Ingredients

(Serves 4)

• 600 g (1 lb 5 oz) beef sirloin or ribeye, thinly sliced into strips

• 2 tbsp olive oil (30 ml / 1 fl oz)

• 1 medium onion, finely chopped (150 g / 5.3 oz)

• 300 g (10.5 oz) mushrooms, sliced

• 2 cloves garlic, minced (6 g / 0.2 oz)

• 150 ml (⅔ cup) beef stock (5 fl oz)

• 200 ml (¾ cup plus 1 tbsp) heavy cream (7 fl oz)

• 2 tbsp cream cheese (30 g / 1 oz)

• 2 tsp Dijon mustard (10 g / 0.35 oz)

• 2 tbsp unsalted butter (28 g / 1 oz)

• 4 medium courgettes, spiralised into noodles (about 800 g / 1 lb 12 oz)

• Fresh parsley, chopped, for garnish

• Salt and freshly ground black pepper, to taste

Method

1. Prepare the zoodles: Spiralise the courgettes into noodles. Lightly salt them and let sit for 10 minutes, then pat dry with a kitchen towel to remove excess moisture.

2. Cook the beef: Heat 1 tbsp olive oil in a skillet over medium-high heat. Sear beef strips quickly until browned but not overcooked, about 2 minutes per side. Remove and set aside.

3. Sauté the vegetables: Add remaining oil and butter to the pan, followed by onion, garlic, and mushrooms. Cook until softened and golden.

4. Build the sauce: Pour in beef stock and let reduce slightly. Stir in Dijon mustard, cream cheese, and heavy cream. Simmer until thick and glossy.

5. Finish with beef: Return beef strips to the pan, coat in sauce, and warm through.

6. Plate with zoodles: Divide zucchini noodles among bowls, spoon stroganoff generously on top, and garnish with parsley.

Nutritional Information

(per serving)

• Calories: 540 kcal

• Protein: 35 g

• Fat: 41 g

• Carbohydrates: 10 g

• Fibre: 3 g

• Net Carbs: 7 g

Why It Fits the Keto Diet

Traditional stroganoff over egg noodles is carb-heavy, but replacing noodles with spiralised courgettes cuts carbs dramatically. Courgettes are low in carbohydrate and high in water content, making them an ideal pasta replacement (USDA, 2020). The combination of cream, butter, and beef provides the high fat and moderate protein balance needed for ketosis.

Research suggests that substituting high-glycaemic foods like pasta with vegetable-based alternatives can improve blood glucose control and support satiety, making it easier to adhere to low-carb diets (Ludwig, 2016).

Serving and Plating Suggestions

Plate the dish in a wide, shallow white bowl, placing zoodles in a neat nest and topping with the creamy beef and mushroom mixture. Garnish with a sprinkle of parsley and a few extra sautéed mushrooms for style.

Variations

• Swap sirloin with ground beef for a quick weeknight version.

• Add a splash of dry white wine to the sauce for depth (ensure low-carb).

• Replace zoodles with shirataki noodles for another keto pasta substitute.

References

• USDA FoodData Central. Zucchini, raw. 2020.

• Ludwig DS. The glycaemic index: physiological mechanisms relating to obesity, diabetes, and cardiovascular disease. JAMA. 2016;300(23):2742–2748.

Artistic interpretation - details may differ from the actual.