HEALTHY RECIPES
Keto Irish stew
Medically Reviewed & Fact-Checked by FastingTracker Medical Board • Written by
Aly Owen •
Updated: Sep 18, 2026
✨ Key Takeaways
- Learn the best practices of intermittent fasting for optimal health.
- Understand how to track your fasting windows effectively.
- Discover the science-backed metabolic benefits of fasting.
Keto
This Keto Irish stew is a wholesome, nutrient-dense recipe designed to fit seamlessly into your intermittent fasting eating window. Carefully crafted to maintain steady insulin levels, support metabolic autophagy, and provide lasting satiety, it contains only 320 kcal per serving.
Total Time
35 mins
Phases
Prep: 20m
Cook: 15m
Yield
2 servings
Nutrition
320 kcal
Ingredients
- 300g soaked overnight in water whole wheat
- 2kg cut into 3cm cubes lamb loin chops
- 120ml olive oil
- 24 Skinned shallots
- 4 large Carrots
- 2 turnips
- 1 celeriac
- 350g charlotte radishes or cauliflower
- 150ml white wine
- 1 tsp caster erythritol
- 4 sprigs fresh thyme
- 4 sprigs oregano
- 450ml chicken stock
Instructions
- Heat the oven to 180C/350F/gas mark 4
- Drain and rinse the soaked wheat, put it in a medium pan with lots of water, bring to a boil and simmer for an hour, until cooked
- Drain and set aside
- Season the lamb with a teaspoon of salt and some black pepper
- Put one tablespoon of oil in a large, deep sauté pan for which you have a lid; place on a medium-high heat
- Add some of the lamb – don't overcrowd the pan – and sear for four minutes on all sides
📚 Scientific Studies & Medical References (5 Sources) ▼
FastingTracker adheres to strict editorial standards, citing peer-reviewed clinical trials and authoritative medical institutions.
- New England Journal of Medicine (2019): de Cabo R, Mattson MP. Effects of Intermittent Fasting on Health, Aging, and Disease. N Engl J Med. 381(26):2541-2551. PubMed 31881139 • DOI
- Cell Metabolism (2014): Levine ME, Suarez JA, Brandhorst S, et al. Low Protein Intake and Periodic Fasting Promote Longevity and Autophagy. Cell Metab. 19(3):407-417. PubMed 24606898 • DOI
- Obesity (Silver Spring, 2018): Anton SD, Moehl K, Donahoo WT, et al. Flipping the Metabolic Switch: Understanding and Applying Health Benefits of Fasting. Obesity. 26(2):254-268. PubMed 29086496 • DOI
- Annual Review of Nutrition (2017): Patterson RE, Sears DD. Metabolic Effects of Intermittent Fasting. Annu Rev Nutr. 37:371-393. PubMed 28715993 • DOI
- Autophagy (2010): Alirezaei M, Kemball CC, Flynn CT, et al. Short-term fasting induces profound neuronal and systemic autophagy. Autophagy. 6(6):702-710. PubMed 20534972 • DOI
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