High-Protein, Lower-Carb Pot Roast – A rich, slow-braised chuck roast with herbs and vegetables, adjusted for fewer carbs and maximum protein per serving.
Servings & Timing
- Prep Time: 20 minutes
- Cook Time: 3 hours 30 minutes
- Total Time: 3 hours 50 minutes
- Servings: 8 generous portions
Dietary Badges
High-Protein | Lower-Carb | Gluten-Free | Grain-Free
Ingredients
- 5 lb chuck roast
- 5 tsp salt
- 2 ½ tsp black pepper
- 1 tbsp ghee, avocado oil, or olive oil
- ¾ cup dry red wine (such as Cabernet Sauvignon)
- 1 ½ cups beef broth
- 1 can (6 oz) tomato paste
- 6 garlic cloves, minced
- ¾ cup yellow onion, diced
- 4 sprigs fresh thyme (or ¾ tsp dried)
- 1 sprig fresh rosemary (or ¾ tsp dried)
- 4 carrots, peeled and cut into 3-inch chunks
- ¾ lb mixed baby potatoes
Instructions
-
Preheat oven to 325°F.
Generously season the chuck roast on all sides with salt and pepper (about 1 tsp salt per pound and ½ tsp pepper per pound). -
Sear the beef.
Heat a Dutch oven over medium-high heat and add oil. Brown the roast for 5–6 minutes per side until a deep crust forms. Remove and set aside. Add onions and sauté about 5 minutes until softened and lightly translucent. Return the roast to the pot. -
Prepare the braising liquid.
In a bowl, whisk together wine, beef broth, tomato paste, garlic, thyme, and rosemary. Pour mixture over the roast. -
Initial bake.
Cover with lid and bake for 1½ hours. -
Add vegetables.
Remove from oven, add carrots and potatoes around the roast, cover, and return to oven for 2 more hours. Remove lid for the final 30 minutes if desired for slight browning. The roast is done when it easily shreds with a fork and vegetables are fork-tender.
Additional Notes
- Naturally gluten-free and grain-free.
- Lower-carb adjustment achieved by reducing potatoes and slightly increasing protein portion size.
- For even fewer carbs, you can omit potatoes entirely (see substitutions below).
Brief Introduction
This pot roast is comfort food done smartly. By increasing the beef portion and slightly reducing the starches, you get a more protein-forward, satisfying meal without sacrificing the richness and depth that make a classic roast so comforting. It’s ideal for meal prep, freezer meals, or building multiple dishes throughout the week.
Step-by-Step Cooking Guide
Stage 1: Season & Sear
Step 1: Season Generously
Salt and pepper every surface of the roast. Proper seasoning at this stage builds the entire flavor foundation.
Tip: Let the roast sit at room temperature for 20–30 minutes before searing for better browning.
Step 2: Brown the Meat
Sear until a deep brown crust forms. This caramelization creates complex flavor in the final sauce.
If the roast sticks, it’s not ready to flip yet. Wait until it releases naturally.
Stage 2: Build the Braising Base
Step 3: Sauté Aromatics
Cook onions until softened but not browned. They will continue to cook in the oven.
Step 4: Add Liquid & Herbs
Whisk braising liquid thoroughly so tomato paste fully dissolves before pouring.
If the liquid doesn’t reach halfway up the roast, add a splash more broth.
Stage 3: Slow Braise & Finish
Step 5: First Bake
Covered braising allows collagen to break down slowly, creating tender, shreddable meat.
Step 6: Add Vegetables
Adding vegetables later prevents them from overcooking and turning mushy.
For firmer vegetables, cut carrots slightly larger.
Ingredient Details & Substitution Tips
Chuck Roast
Chosen for its marbling and connective tissue, which breaks down into rich tenderness during slow cooking.
Substitute:
- Beef shoulder roast (similar fat content)
Red Wine
Adds depth and acidity to balance richness.
Substitute:
- Extra beef broth (use 1½ cups total broth if omitting wine)
Tomato Paste
Concentrated umami and body for the sauce.
Lower-Carb Adjustments
- Reduce potatoes to ¾ lb (as written).
- Omit potatoes entirely for very low carb.
- Replace potatoes with additional carrots or turnips if desired.
Equipment Alternatives
- No Dutch oven? Use a heavy oven-safe pot with a tight-fitting lid.
- No oven-safe lid? Cover tightly with foil.
Recipe Variations & Serving Suggestions
Flavor Variations
- Add 1 tsp smoked paprika for subtle smokiness.
- Stir in 1 tbsp balsamic vinegar before serving for brightness.
- Add 1 cup sliced mushrooms with the onions for extra umami.
Dietary Adaptations
- Keto-Friendly: Omit potatoes completely and increase carrots slightly.
- Dairy-Free: Use olive oil or avocado oil instead of ghee.
- Whole30: Ensure wine is compliant or substitute with broth.
Serving Ideas
- Serve with a side salad for a lighter meal.
- Shred beef for high-protein tacos using low-carb tortillas.
- Add to a breakfast skillet with eggs.
- Serve over cauliflower mash instead of traditional mashed potatoes.
Storage & Make-Ahead Information
Storage
- Cool completely before storing.
- Refrigerate in airtight container up to 4 days.
- Freeze portions up to 3 months.
Reheating
- Reheat covered in oven at 325°F for 20–25 minutes.
- Or microwave in 1-minute intervals, stirring liquid to avoid dry spots.
- Add a splash of broth if sauce thickens too much.
Make-Ahead
- Can be cooked fully 1–2 days in advance; flavor improves overnight.
- Vegetables can be chopped 24 hours ahead and refrigerated.
Quality Note
The roast becomes even more tender the next day as flavors deepen.
Nutrition Information (Per Serving – Approximate)
- Calories: 520
- Protein: 48g
- Fat: 32g
- Carbohydrates: 12g
- Fiber: 3g
- Net Carbs: 9g
High-Protein | Lower-Carb | Gluten-Free
Contains: None of the top common allergens (check broth brand for additives)
Frequently Asked Questions
Q: Can I completely remove the potatoes?
Yes. Simply omit them and increase carrots or serve with cauliflower mash for a very low-carb option.
Q: Can I use a slow cooker instead of the oven?
Yes. After searing, transfer everything to a slow cooker and cook on low 8–9 hours.
Q: Why is my roast tough?
It likely needs more time. Toughness means the connective tissue hasn’t fully broken down yet.
Q: Can I freeze shredded beef separately?
Absolutely. Freeze in portion-sized containers with some braising liquid to prevent dryness.
The Story Behind This Recipe
Pot roast is one of those timeless comfort meals that works just as well for Sunday dinner as it does for structured meal prep. Adjusting the ingredient quantities to emphasize protein while dialing back starch keeps the spirit of the dish intact while making it more aligned with modern macro goals.
It’s hearty, flexible, and transforms beautifully into multiple meals throughout the week.
Reader Engagement
If you try this high-protein version, share how you served it. Did you go classic, taco-style, or breakfast skillet? Leave a comment with your variation and rate the recipe to help others.
