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Low-Carb Pork & Kohlrabi Stew

4.5 stars, average of 38 ratings

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Low-Carb Pork & Kohlrabi StewPin itFollow us 148.4k

It's my mom's 63rd birthday today and I'd like to share one of her amazing recipes! This is what I call my "superfood" stew. I remember her making it with home-grown kohlrabi when I was a kid. My mom's traditional version is served with Czech dumplings, which is a bread-like side dish that gets infused with sauce, gravy or anything else you serve it with. This is my low-carb version, so I skipped the dumplings and instead used extra zucchini to bulk it up. If you can't find kohlrabi, you can try turnips. I prefer kohlrabi, because it adds more flavour and doesn't taste bitter like some turnips do.

Apart from being keto and paleo friendly, this meal is a great source of magnesium (43% RDA) and potassium (88% EMR) - electrolytes that are often deficient in low-carb diets.

Hands-on Overall

Allergy information for Low-Carb Pork & Kohlrabi Stew

✔  Gluten free
✔  Dairy free
✔  Nut free
✔  Coconut free
✔  Fish free
✔  Shellfish free
✔  Beef free


  • Recipe can be made dairy-free or coconut-free.

Nutritional values (per serving)

Net carbs8.6 grams
Protein39.2 grams
Fat39.2 grams
Calories571 kcal
Calories from carbs 6%, protein 29%, fat 65%
Total carbs15.7 gramsFiber7.1 gramsSugars6.9 gramsSaturated fat19.5 gramsSodium1,575 mg(68% RDA)Magnesium174 mg(44% RDA)Potassium1,778 mg(89% EMR)

Ingredients (makes 4 servings)

  • 600 g/ 1.3 lb pork shoulder, boneless (4 medium pork shoulder steaks, 150 g/ 5.3 oz each)
  • 2 tbsp ghee, lard or tallow (30 g/ 1.1 oz) - you can make your own ghee
  • 2 tsp onion powder or 1 small white or brown onion
  • 3 cups bone broth or vegetable stock or chicken stock (720 ml) - you can make your own bone broth
  • 2 tsp paprika
  • 1/8 tsp ground allspice
  • 1/2 tsp caraway seeds
  • 1 tsp salt or to taste (I like pink Himalayan salt)
  • freshly ground black pepper to taste
  • 2 medium kohlrabi (600 g/ 1.3 lb)
  • 2 medium zucchini (400 g/ 0.9 lb)
  • 1/2 cup coconut milk such as Aroy-D or heavy whipping cream (120 ml/ 4 fl oz)
  • 4 large egg yolks (reserve the egg whites for another recipe like low-carb bread)
  • 2 tbsp freshly chopped parsley or chives


  1. Using a paper towel, pat dry the pork and season with salt and pepper from both sides. Cut into medium-large chunks, about 1 - 1 1/2 inch (2-4 cm) thick.
    Low-Carb Pork & Kohlrabi Stew
  2. Grease a large heavy-bottom pot or Dutch oven with ghee and heat over a medium-high heat. Once hot, add the pork. Add the spices: paprika, onion powder, caraway and allspice. Cook over a medium-high heat for a few minutes, until browned from all sides. Then, pour in the broth and bring to a boil. Once boiling, reduce the heat to low and cover with a lid. Cook for 1 hour and 15 minutes or until the pork is tender. Check every 20 minutes and add water or more broth if needed.
    If using fresh onion instead of onion powder, fry it briefly in the pot greased with ghee, for 3-5 minutes before adding the meat and spices. Low-Carb Pork & Kohlrabi Stew
  3. Meanwhile, peel and slice the kohlrabi into 1/2 inch (1 cm) pieces. Once the pork is tender, add the kohlrabi slices and cover with a lid. Cook until tender, for about 30 minutes.
    Low-Carb Pork & Kohlrabi Stew
  4. Slice the zucchini into 1/2 inch (1 cm) pieces. After the kohlrabi has been cooked for 30 minutes, add the zucchini slices to the pot and cook for another 10 minutes.
    Low-Carb Pork & Kohlrabi Stew
  5. Finally, prepare the creamy egg mix for thickening the sauce. Whisk all the egg yolks with coconut milk (or cream). Low-Carb Pork & Kohlrabi Stew
  6. When the zucchini is tender, slowly pour in the egg & coconut milk mix wile stirring. Cook for about a minute and then, turn off the heat. Season with more salt and pepper to taste. Add freshly chopped parsley or chives. Low-Carb Pork & Kohlrabi Stew Serve warm or let it chill and refrigerate for up to 5 days or freeze it in batches and store for up to 3 months. Low-Carb Pork & Kohlrabi Stew

Tips for Slow Cooker or Pressure Cooker

If using a slow cooker (crockpot), double the recipe. Place everything – apart from the kohlrabi and zucchini – in the slow cooker and cook on high for 4-5 hours. Add the sliced kohlrabi and zucchini in the last 2 hours of the cooking process.

Alternatively, you can use a pressure cooker to cook the pork. It will take just about 15-20 minutes, so you'll be able to make this dish in an hour. After the meat is tender, add the vegetables and sauté for about 30 minutes.

Ingredient nutritional breakdown (per serving)

Net carbsProteinFatCalories
Pork, fresh, shoulder, whole, separable lean only, raw
0 g29.3 g10.7 g222 kcal
0 g0 g7.5 g68 kcal
Onion powder, spices
0.8 g0.1 g0 g4 kcal
Paprika, spices
0.2 g0.2 g0.1 g3 kcal
Allspice, dried, spices
0 g0 g0 g0 kcal
Caraway seeds, spices
0 g0.1 g0 g1 kcal
Salt, pink Himalayan rock salt
0 g0 g0 g0 kcal
Pepper, black, spices
0.1 g0 g0 g0 kcal
Keto bone broth
0.5 g2.7 g4.5 g54 kcal
Kohlrabi, fresh
3.9 g2.6 g0.2 g41 kcal
Zucchini (summer squash, courgette)
1.6 g0.9 g0.2 g13 kcal
Cream, heavy whipping, pouring, full-fat (30-40% fat)
0.8 g0.6 g11.4 g110 kcal
Egg yolk, fresh
0.6 g2.7 g4.5 g55 kcal
Parsley, fresh (spices)
0.1 g0.1 g0 g1 kcal
Total per serving
8.6 g39.2 g39.2 g571 kcal

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Martina Slajerova
Creator of

Martina Slajerova

I changed the way I ate in 2011, when I was diagnosed with Hashimoto’s, an autoimmune disease that affects the thyroid. I had no energy, and I found it more and more difficult to maintain a healthy weight.

That’s when I decided to quit sugar, grains, and processed foods, and to start following a whole-foods-based ketogenic approach to food.

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Comments (10)

Could you sub in rutabagas (Swede) for kohlrabi?

Yes, you can use turnips (similar carb count as kohlrabi) or rutabagas (higher carb count but still suitable for keto). I hope this helps!

Hi Martina
Thanks for the amazing recipe! Tried and loved it 😊
Was hoping you could shed some light on what a std. serving size is. May sound like a silly question but i have been recording by food intake on mfp and the serving size generally corresponds to 1 cup, 100 gms or 1 ounce.
Hoping you can help.

Thank you Ally, I'm glad you did! In this case a serving is about 2 cups. It depends on how much water is lost during the cooking process so it's just an estimate 😊

This looks lovely. The RDA for potassium is 4700mg. I dont know what EMR is but it appears deceiving. 1778mg is a good potassium amount tho!

Thank you! EMR is estimated minimum requirement (see more here: Keto-Flu and Sufficient Intake of Electrolytes) - that's what I've been using in all my recipes 😊

hello there, thank you for the recipes.  I also have your app.  in the kohlrabi and pork stew recipe you don't include the total calories.  yet when I look at the keto calculator calories are listed there.  am I missing something?  when will the android app be ready??? thanks so much

Hi Janet, calories are listed here as "kcal". The Android version is work in progress - please, have a look at this post for more info: KetoDiet Basic for Android is Out! (I can't give exact date yet, but we are doing our best to have it done this summer).

Looks fabulous! Can't wait to try. Love your recipes and cookbook.

Thank you Janet! 😊