American Chop Suey

Craving classic comfort food without the heavy carbs? This Paleo American Chop Suey gives the traditional New England favorite a healthy, nutrient-dense makeover. By swapping out wheat pasta for tender roasted spaghetti squash and loading up on lean ground beef and fresh vegetables, this recipe delivers all the savory, hearty flavor you love in a completely gluten-free and grain-free package. It’s the perfect easy weeknight dinner that satisfies your appetite while sticking to your clean eating goals.

Serves: 6

Ingredients

• Sea salt and pepper to taste
• 8 oz (227 g) white mushrooms, trimmed and chopped coarse
• 1 tbsp coconut oil
• 1 onion, chopped fine
• 1 red bell pepper, stemmed, seeded, and chopped
• 1 celery rib, chopped
• 2 garlic cloves, minced
• 2 tbsp Soy Sauce
• 1 tbsp tomato paste
• 16 oz (454 g) 93% lean ground beef
• 15 oz (425 g) can tomato sauce
• 5 oz (411 g) can diced tomatoes
• 5 cups Chicken Broth or Stock
• 8 oz (227 g) Spaghetti Squash, prepared

Preparation

1. Pulse mushrooms in a food processor until finely ground, about 10 pulses. Heat oil in a Dutch oven over medium heat until shimmering. Add processed mushrooms, onion, bell pepper, celery, and 0.25 tsp sea salt and cook until vegetables begin to soften, about 5 minutes.
2. Stir in garlic, Soy Sauce, and tomato paste and cook until fragrant, about 1 minute. Stir in beef, breaking up meat with a wooden spoon, and cook until no longer pink, about 5 minutes. Stir in tomato sauce, diced tomatoes with their juices, and broth, scraping up any browned bits. Cover, reduce heat to low, and simmer until beef and vegetables are tender, about 20 minutes.
3. Plate beef and vegetable mixture atop spaghetti squash. Season with sea salt and pepper to taste and serve.

Here is the approximate nutritional information per serving, based on the ingredients listed (yields 6 servings):

Per Serving

• Calories: 215 kcal

• Total Fat: 8g

• Saturated Fat: 4g

• Cholesterol: 45mg

• Sodium: 680mg

• Total Carbohydrates: 16g

• Dietary Fiber: 3g

• Sugars: 9g

• Protein: 19g

Pro Tips for Best Results

• Avoid Watery Squash: The key to a great pasta substitute is moisture control. After roasting your spaghetti squash, let the strands sit in a colander for about 10 minutes before serving. This allows excess steam to escape so your “noodles” don’t water down the rich beef sauce.

• The Mushroom Technique: When processing the mushrooms, use short pulses and stop as soon as they look like coarse crumbs. If you over-process them into a paste, the texture will be lost. The goal is to have them blend seamlessly with the ground beef to add bulk and savory umami flavor.

• Bloom the Tomato Paste: Don’t skip the step of cooking the tomato paste with the garlic and soy sauce (or coconut aminos) before adding the liquid. “Frying” the paste for that single minute caramelizes the sugars and removes the raw, metallic acidic taste often found in canned tomato products.

• Strict Paleo Substitution: If you are following a strict Paleo or Whole30 diet, swap the Soy Sauce for Coconut Aminos. It provides that same salty, savory depth without the soy or gluten/legumes.

• Make It Ahead: Like many tomato-based meat sauces, this dish actually tastes better the next day after the flavors have had time to meld. Store the sauce and the squash in separate airtight containers in the fridge for up to 4 days for easy meal prep.

Frequently Asked Questions

Is American Chop Suey the same as Goulash? Yes, in many parts of the United States, particularly outside of New England, this dish is often called American Goulash or Johnny Marzetti. However, unlike traditional Hungarian Goulash which is a stew with paprika, American Chop Suey is a pasta and meat sauce skillet dinner. This Paleo version replaces the traditional elbow macaroni with spaghetti squash to keep it grain-free.

Can I freeze Paleo American Chop Suey? The meat sauce freezes exceptionally well. You can store the beef, mushroom, and tomato mixture in an airtight container in the freezer for up to 3 months. However, spaghetti squash tends to become watery and mushy when thawed. For the best texture, freeze the sauce separately and roast a fresh squash when you are ready to eat.

What can I use instead of Soy Sauce for a strict Paleo diet? If you are following a strict Paleo or Whole30 diet, you should substitute the Soy Sauce with Coconut Aminos. Coconut Aminos provide a similar savory, umami flavor profile but are made from coconut sap and are completely soy-free, gluten-free, and contain significantly less sodium.

Can I use a different vegetable instead of spaghetti squash? Absolutely. If you don’t have spaghetti squash, this beef and tomato sauce pairs perfectly with zucchini noodles (zoodles), steamed broccoli, or even roasted cauliflower rice. For a non-Paleo but gluten-free option, you can use brown rice pasta or chickpea pasta.

Is this American Chop Suey recipe low carb? Yes, compared to the traditional version made with wheat pasta, this recipe is significantly lower in carbohydrates. By using spaghetti squash and lean ground beef mixed with high-fiber vegetables like celery and peppers, this dish fits well into a low-carb or clean-eating lifestyle.