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    Home » Recipes

    Published: Feb 5, 2019 ·Updated: Dec 27, 2019 by Sabra · Leave a Comment

    Kentucky Burgoo | Low Carb, Slow Cooker

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    A Kentucky Favorite, Burgoo is a thick stew that is slow cooked to perfection. With a few simple swaps, this recipe is a low carb twist on the classic.

    A white bowl full of low carb kentucky burgoo with a slow cooker in the background

    This Mom's Menu is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to amazon.com. This post may be sponsored or contain affiliate links but all opinions are my own. I may earn money from purchases made through the links shared here (at no additional cost to you)


    Bur-what??

    It's pretty likely that the majority of you reading this have never heard of Burgoo. It's regional to the Kentucky area and was typically made for large outdoor gatherings. It was (and often still is) served at political events and horse races across the state.

    It was almost always cooked over a fire and always contains at least three different kinds of meat. Since the meat was stewed for so long, it was a great way to use up less ideal game meat and for that reason, it got a bit of a questionable reputation.

    While it's no longer commonly made with game meat, it's still a great way to use cheaper cuts of meat along with anything that you just need to use up.

    The non-meat ingredients in a typical burgoo usually consists of potatoes, carrots, lima beans, tomatoes, and okra - but again this is super versatile and up for interpretation.

    a white bowl full of low carb Kentucky burgoo

    Ingredients and Substitutions

    As I mentioned above, their really are no rules here! Feel free to substitute the meats with anything you like. You can be as adventurous as you would like.

    For the vegetables, I tried to stay as true to a classic Burgoo as I could while still keeping it low carb. I opted to use carrots, okra, and turnips. The turnips are a great stand-in for the potatoes and many burgoo recipes call for them as well.

    Cooking Method

    Burgoo must be cooked low and slow. I use a slow cooker, which does a perfect job and also limits the amount of hands-on time needed, but you could also cook this in a dutch oven on the stove-top.

    Be sure to check out these other great recipes:

    • Beef Bourguignon | Keto, Slow Cooker
    • Chicken Mulligatawny Soup | Keto, Instant Pot
    • Kentucky Hot Brown Casserole | Keto
    A white bowl full of low carb kentucky burgoo with a slow cooker in the background

    Kentucky Burgoo | Low Carb, Slow Cooker

    Sabra - This Mom's Menu
    A Kentucky Favorite, Burgoo is a thick stew that is slow cooked to perfection. With a few simple swaps, this recipe is a low carb twist on the classic.
    4.67 from 3 reviewers
    Prevent your screen from going dark
    Servings 12 people
    Prep Time 5 mins
    Cook Time 8 hrs

    Ingredients
      

    • 2 lb Beef Roast
    • 2 lb Chicken, Boneless Skinless Breasts or thighs work well
    • 2 lb Pork Roast
    • 3 cups Beef Broth
    • 2 cups Diced Tomatoes
    • 1 Onion diced
    • 2 Celery Stalks Chopped
    • 2 teaspoon Liquid Smoke
    • ¼ cup Worcestershire Sauce
    • 2 cups Turnip peeled and cubed
    • 1 cup Carrot peeled and chopped
    • 1 cup Okra Sliced (fresh or frozen)
    • Salt and Pepper to taste

    Instructions
     

    • Add all of the ingredients to a large slow cooker. Cook on low for 8 hours. Throughout the cooking process periodically stir the burgoo in order to begin breaking the meat apart. When the cooking process is completed, use two forks to shred any large pieces of meat that remain.

    Be sure to read the entire post for tips, tricks, and help troubleshooting.

    The nutrition information listed here is only an estimate and is simply provided as a courtesy. It nor any other information within this post should constitute medical or nutritional advice. Be sure to read all packaging and ingredient labels for potential allergens. Optional ingredients are not included unless otherwise specified.

    Nutrition

    Calories: 309kcalCarbohydrates: 6gProtein: 50gFat: 7gSaturated Fat: 2gCholesterol: 139mgSodium: 1623mgPotassium: 1041mgFiber: 1gSugar: 3gVitamin A: 1915IUVitamin C: 47.2mgCalcium: 260mgIron: 3.2mg
    Tried this recipe?Mention @thismomsmenu or tag #thismomsmenu
    Nutrition Facts
    Kentucky Burgoo | Low Carb, Slow Cooker
    Amount Per Serving
    Calories 309 Calories from Fat 63
    % Daily Value*
    Fat 7g11%
    Saturated Fat 2g10%
    Cholesterol 139mg46%
    Sodium 1623mg68%
    Potassium 1041mg30%
    Carbohydrates 6g2%
    Fiber 1g4%
    Sugar 3g3%
    Protein 50g100%
    Vitamin A 1915IU38%
    Vitamin C 47.2mg57%
    Calcium 260mg26%
    Iron 3.2mg18%
    * Percent Daily Values are based on a 2000 calorie diet.
    A Kentucky Favorite, Burgoo is a thick stew that is slow cooked to perfection. With a few simple swaps, this recipe is a low carb twist on the classic. #burgoo #keto #slowcooker #kentucky
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    Hi! I am Sabra and I'm the face behind This Mom's Menu. I live just outside of Louisville Kentucky with my husband and four kids. Here at This Mom's Menu, you can expect to find family-friendly, healthy recipes plus articles about what is helping me get through my daily to-do list with a little sanity to spare! My favorite things right now are fresh flowers, eggs, and re-runs of The Office ...

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