Low Carb Spicy Kentucky Burgoo Recipe: Two Meals in One! (2024)

This Low Carb Spicy Kentucky Burgoo recipe is one of my new favorites, I’ve already made it three times trying to perfect it!

If you’ve been following along, you know my husband and I just got back from a three-month road trip.We had the time of our lives. I thought for sure I’d be able to identify one place we loved the most but the truth is that we fell madly in love with several places for completely different reasons.

We only spent two days in Kentucky, our last stop before heading home, but we did spend enough time to go Bourbon tasting and eat some local food. I hadKentucky fried chicken (not Keto, I know!) because you have to do that when you’re in Kentucky. But one thing I’d never heard of was Burgoo – a stew with no rules except that there needs to be three types of meat. It’s the Gumbo of Kentucky, as our bartender put it. And gosh is it tasty! I don’t know if they’re all spicy, but mine certainly was and I loved it!

The traditional way to make Burgoo means usingmeats like rabbit and squirrel, but there aren’t any free-range squirrel farms around here in Rhode Island that I know of, and I’m not much of a backyard hunter (although my dog Napa wishes he was), so I made mine with chicken, beef and kielbasa because it’s the only other meat I had on hand at the time. It turned out to be a great third meat.

For the past few weekends, I’ve been in the kitchen working on this recipe forThis Low Carb Spicy Kentucky Burgoo recipe. One thing I noticed on week two when I tried it with just chicken and beef, was that it needed more dimension, and when I added the kielbasa back in, it completely changed the stew for the better.

Another subtle change was that in week one, I cubed up the beef and in week two I shredded it. I like it both ways, but my husband thought the shredded beef was too much to chew on because shredded beef tends to stick together. After tasting one last time, I’m tending to agree with him, so I’ve used cubed beef instead in this recipe. Feel free to cook your beef longer and shred it.

This is one of my favorite new stews and although it’s tomato based, one cup is plenty for most of us on a low carb diet. It should be very rich and hearty when it’s done.

Note: Burgoo takes a very long time to cook, so I’ve made this recipe into a two-for. Eat half of the pot roast (once it’s done cooking) on your first night. Use the second half for the Low Carb Spicy Kentucky Burgoo recipe.

Low Carb Spicy Kentucky Burgoo Recipe

Servings:14 – 1 cup servings

Prep Time:10 minutes |CookingTime: 24-32 hours|Total Time: up to 32 hours

Nutritional Facts: 3.7g Net Carbs| 263 Calories | 9g Fat | 4g Carbs | 27g Protein | 0g Fiber

Ingredients:

For the roast:

• 4 lbs pot roast —- 2lbs for dinner, and 2lbs for the burgoo
• 2 cups beef broth (chicken broth actually works well too – slightly lighter flavor)
• 1/4 tsp celery salt
• 1/4 tsp thyme
• 1 tsp basil
• 2 tsp dried dill weed
• 2 tsp garlic powder
• 2 tsp ground black pepper
• 1 tbsp garlic salt
• 1 tbsp oregano
• 1 tbsp powdered buttermilk
• 1 tbsp and 2 tsp onion powder
• 1 tbsp and 2 tsp dried parsley

The rest of the burgoo ingredients:

• 1 lb large breast of chicken (boiled and shredded)
• 1 can of Rotel Original (diced tomatoes and chilis)
• 1 28oz can diced tomatoes
• 1 tsp minced garlic
• 7 oz Polish Kielbasa
• 1 cup chicken bone broth or stock
• .5tsp red pepper flakes (depending on how spicy you like it)
• 2 tsp hot sauce (like Franks) or more to your liking
• 1/2 medium onion (chopped)
• 1 tbsp coconut oil

Steps:

1. Add your pot roast and beef broth to the crock pot and set to low.
2. Combine the dry ingredients in a bowl and then rub down the pot roast with them.
   
3. Cook on low for about 4-8 hours, or until cooked through.
4. Meanwhile, boil one large breast of chicken until cooked through (about 40 minutes), and then shred it when it’s done. Set aside in the refrigerator until later.
5. Once the pot roast is cooked through, at this point, you can decide if you’d like to eat up to 2lbs of the pot roast for dinner. The remaining 2lbs is more than enough to satisfy the stew.
6. With the second half, cut into cubes for the stew, and return back into the crockpot.
7. If there are any fat chunks rolling around, get rid of those (you don’t want them in your stew!)
8. Add in the rest of the ingredients and cook on low for 12 to 24 hours.
   
9. Flavor yourLow Carb Spicy Kentucky Burgoo to taste with additional hot sauce, salt, and pepper to your own liking – personally, I love more hot sauce!
   

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Looking to get more use out of your slow cooker? Try my recipe next. Be sure to let me know what you think in the comments section below.

Amanda C. Hughes

Amanda C. Hughes has been developing ketogenic and paleo recipes for over a decade. She has developed recipes for top nutrition coaches and subscription meal boxes. She's the author of the best-selling Wicked Good Ketogenic Diet Cookbook, Keto Life, Keto All the Way, and developed recipes for the 21-Day Ketogenic Diet Weight-Loss Challenge.Disclaimer: Please enjoy the recipes and personal anecdotes on WickedStuffed, but please understand this is a recipe blog. I do my best to provide nutritional information based on the tools available to me, but you should seek proper nutritional advice from a dietician. Additionally, as an Amazon Associate I earn from qualifying purchases. This helps to pay down the cost of keeping this blog up and running.