Pork Goulash

Last updated on: March 3, 2026

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This pork goulash is the kind of hearty, high-protein dinner that tastes indulgent but keeps your nutrition on track.

It’s made with lean pork fillet, plenty of smoked paprika, sweet peppers and tomatoes, all simmered into a rich, spoon-coating sauce. No obscure ingredients. No chef theatrics. Just solid, reliable flavour.

Each serving provides approximately 31 g of protein for 292 calories, making it ideal for busy families, meal preppers, or anyone trying to lose weight without eating sad salads. The main protein source is pork fillet, which keeps it lean while still tender.

All you need is a large pan or casserole dish and about 55 minutes of cooking time — most of which is hands-off simmering.

This is comfort food that earns its place in your weekly rotation.

Why You’ll Love This High-Protein Recipe

• Packed with 31 g of protein per serving to help you stay fuller for longer.

• Proper comfort food without blowing your calorie budget.

• Simple supermarket ingredients — no hunting for specialty spices.

• Easy to batch cook and freeze for future busy nights.

• Family-friendly flavour that you can easily make milder or spicier.

• Ideal if you want satisfying portions while trying to lose weight.

Key Ingredients

Pork Fillet. Lean, tender and naturally high in protein. It keeps the dish filling without adding loads of fat.

Smoked Paprika. The backbone of the flavour. Smoky, slightly sweet, and responsible for that deep red colour.

Chilli Powder. Adds gentle heat to balance the sweetness of the peppers and tomatoes.

Onion & Garlic. The essential base. Cooked properly, they create depth and natural sweetness.

Mixed Peppers. Bring colour, texture and a subtle sweetness that works perfectly with paprika.

Tomato Purée & Chopped Tomatoes. Create the rich, savoury sauce that coats the pork beautifully.

Red Wine Vinegar. A small splash that lifts the whole dish and stops it tasting flat.

Stock. Helps everything simmer together into a proper, hearty goulash-style stew.

How to Make Pork Goulash

Heat the olive oil in a large pan over a medium heat. Add the pork and fry for about 5 minutes, turning occasionally, until it starts to brown.

Remove the pork and set aside. Add the sliced onion to the pan and cook for a few more minutes, stirring, until the onions start to turn golden.

Stir in the garlic and fry for 30 seconds, then add the smoked paprika and chilli powder and cook for a further 30 seconds, stirring so nothing catches.

Add the peppers, oregano, red wine vinegar, tomato purée, chopped tomatoes and stock. Season with a few grinds of black pepper, add the pork back to the pan then give everything a really good mix so the pork is coated in the sauce.

Reduce the heat to low, cover the pan and simmer for 30 minutes until the sauce thickens and the pork is tender.

Keeping It Fresh For Later

To Store

Allow the pork goulash to cool completely, then store in an airtight container in the fridge for up to 3 days.

To Reheat

Reheat in the microwave until piping hot, stirring halfway through. Alternatively, warm gently in a pan over a low heat, adding a splash of water if needed.

To Freeze

Freeze in portion-sized containers for up to 3 months. Defrost overnight in the fridge before reheating thoroughly.

Serving Suggestions

• Serve over mashed potatoes for ultimate comfort.

• Spoon onto rice to keep things lighter.

• Pair with wholewheat pasta for extra staying power.

• Or simply add crusty bread to mop up the sauce.

Variations & Tips

• Want even more protein? Stir in a handful of cannellini beans or serve with high-protein mashed potatoes made with Greek yoghurt.

• Prefer beef? Swap pork fillet for lean diced beef and extend the simmering time slightly.

• Cooking for kids? Reduce or skip the chilli powder for a milder version.

• For deeper flavour, brown the pork properly and let the tomato purée cook out for 1–2 minutes before adding liquid.

• Making it in the slow cooker? Reduce the stock and expect softer peppers.

FAQ

Can I use a different cut of pork?

Yes. Pork loin or medallion steaks work well. Just keep the pieces fairly chunky so they don’t dry out.

Can I make this with beef instead?

Absolutely. Lean diced beef works well — just simmer a little longer until tender.

Is this pork goulash Hungarian?

Goulash traditionally originates from Central Europe, and classic versions often use specific regional paprika and sometimes different cuts of meat. This recipe is inspired by those flavours but uses ingredients that are easy to find in UK supermarkets. Think of it as a practical, high-protein take on a traditional-style goulash rather than a strictly authentic version.

How can I make this even higher in protein?

Serve it with high-protein mash (add Greek yoghurt), or increase the pork to 600 g and adjust calories accordingly.

Can I make this pork goulash in the slow cooker?

Yes. Do the browning of the ingredients as above, then transfer everything to the slow cooker and cook on low for 6–7 hours. Keep the liquid quantities the same, but mix 20 g cornflour with a little cold water to make a smooth slurry and stir it in with the other ingredients at the start. This helps the sauce thicken properly during cooking.

Pork Goulash

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Make this healthy pork goulash with lean pork fillet, paprika and peppers. Simple, filling and freezer-friendly.

• Total Time: 65 mins
• Yield: 4 1x

Ingredients

Units MUS Scale 1x2x3x

• 1 tbsp olive oil
• 500 g pork fillet (chopped into 2cm cubes)
• 1 onion, sliced
• 15 g garlic, finely chopped
• 2 tsp smoked paprika
• 1 tsp chilli powder
• 3 mixed peppers, sliced
• 1 tsp oregano
• 2 tbsp red wine vinegar
• 2 tbsp tomato puree
• 400 g chopped tomatoes
• 250 ml stock
• Few grinds of black pepper

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Instructions

To make the pork goulash, heat the olive oil in a large pan over a medium heat and add the pork and fry for around 5 minutes until it starts to brown.

Add the onions and fry for a few more minutes until they start to turn golden.

Add the garlic and fry for a further 30 seconds then add the smoked paprika and chilli powder and cook for a further 30 seconds.

Add the peppers, oregano, red wine vinegar, tomato puree, chopped tomatoes and stock to the pan along with a few grinds from the black pepper mill and give everything a good mix through.

Reduce the heat to a low temperature, cover and simmer for 30 minutes.

Serve and garnish with fresh parsley.

• Author: Scott Baptie
• Prep Time: 10 mins
• Cook Time: 55 mins
• Category: Meat
• Method: Hob

Nutrition

• Serving Size: 1
• Calories: 292
• Fat: 12g
• Carbohydrates: 15g
• Protein: 31g

Recipe Video

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