How to Make Stew Less Fat for a Hearty and Healthy Meal

January 4, 2026 •

4 min read

According to nutritional data, many traditional stew recipes can contain a high percentage of saturated fat, but you don't have to sacrifice flavor for health. It's surprisingly easy to learn how to make stew less fat by making smart ingredient swaps and utilizing clever cooking methods that remove excess grease while retaining rich, comforting taste.

Quick Summary

Guide to reducing fat in stews through ingredient selection and simple degreasing techniques. Covers choosing lean proteins, preparing meat, using low-fat liquids, and effective methods for skimming excess grease before serving.

Key Points

Choose Leaner Meat: Select cuts like beef sirloin or skinless chicken, and trim all visible fat before cooking.
Use Low-Fat Broth: Swap traditional broth for a low-sodium or reduced-fat variety to cut calories and salt.
Skim Fat During and After Cooking: Use a ladle to remove fat from the surface while simmering, or chill overnight to solidify the fat for easy removal.
Thicken Naturally: Use a cornstarch slurry or pureed vegetables instead of a butter-based roux or cream for a healthy thickener.
Brown Meat in Batches: Cook meat in smaller quantities to get a good sear and release fat, then drain before combining with other ingredients.
Incorporate Vegetables: Add plenty of vegetables like carrots, potatoes, and mushrooms, which are naturally low in fat and boost nutrients.
Utilize a Fat Separator: Invest in a fat separator to pour off the degreased broth from the bottom, leaving the fat behind.

Selecting Leaner Ingredients

Creating a less fatty stew begins with a mindful approach to your ingredients. While traditional recipes often call for marbled cuts of meat, opting for leaner alternatives can drastically reduce the overall fat content without compromising flavor.

Choosing the right meat

For a beef stew, look for cuts like sirloin steak or bottom round, which are naturally leaner than chuck roast. If you're using chicken, go for boneless, skinless breasts or thighs. Even with leaner cuts, it's crucial to meticulously trim any visible fat before cooking. For a plant-based alternative, legumes like lentils, chickpeas, or kidney beans provide a hearty texture and are fat-free options for a healthy stew base.

Using low-fat liquids

Instead of full-fat beef or chicken broth, choose low-sodium or reduced-fat varieties. This simple switch significantly cuts down on salt and fat. For thickening, many recipes call for heavy cream or roux made with butter. You can replace these with healthier alternatives like cornstarch mixed with cold water or pureed vegetables like potatoes or squash.

Pre-Cooking Preparation and Cooking Techniques

How you prepare your ingredients and cook the stew can be just as important as the ingredients themselves when it comes to reducing fat.

Prepping your meat

Before browning, make sure to pat the meat dry with a paper towel. A dry surface allows for a better sear, which creates delicious flavor without the need for excess oil. Brown the meat in batches, ensuring you don't overcrowd the pan. This prevents the meat from steaming and releases fat more effectively. After browning, drain any residual fat from the pan before adding other ingredients.

Degreasing during cooking

During the simmering process, fat will rise to the surface. Use a large spoon or a small ladle to regularly skim off the layer of fat that pools on top of the liquid. This is a continuous process that can be done throughout the cooking time to reduce the amount of fat present in the final dish.

Comparison Table: High-Fat vs. Low-Fat Stew


Feature	Traditional High-Fat Stew	Low-Fat Stew Alternative
Protein	Fatty cuts like chuck roast	Leaner cuts like sirloin, boneless chicken, or legumes
Thickener	Butter-based roux or heavy cream	Cornstarch slurry, pureed vegetables, or oat flour
Liquid	Regular beef broth	Reduced-sodium or low-fat broth
Cooking Method	Browning with oil, single batch	Dry browning, cooking in batches, draining fat
Degreasing	Often none	Skimming throughout and chilling overnight

Post-Cooking Fat Removal

Even with the best pre-cooking methods, a stew can still have some fat. Fortunately, there are several simple and highly effective ways to remove it after cooking.

Refrigeration method

The most reliable method for removing fat is to chill the stew. Cook the stew completely, then refrigerate it overnight. As the stew cools, the fat will rise to the top and solidify into a hard, easy-to-remove layer. Simply use a spoon to lift and discard the solid fat before reheating and serving.

The ice cube method

For a quicker fix, try the ice cube technique. Place a few ice cubes in a metal ladle. Run the cold ladle just under the surface of the stew. The fat will solidify and stick to the cold bottom of the ladle, which you can then wipe clean with a paper towel. Repeat this process until you've removed the desired amount of fat.

Using a fat separator

For those who make stew often, a fat separator is an excellent tool. This type of gravy boat has a spout that pours from the bottom, leaving the fat floating on the top. Simply pour your stew into the separator, wait for the fat to rise, and then pour off the delicious, degreased broth from the bottom.

Conclusion

By incorporating a few simple adjustments and techniques, you can master how to make stew less fat without compromising on its rich flavor and comforting warmth. From starting with lean ingredients to employing smart degreasing methods, a healthier, delicious stew is entirely achievable. The key is combining thoughtful preparation with effective fat-skimming, whether during cooking or after chilling overnight. Now you can enjoy a hearty bowl of stew guilt-free.

Making a healthy, low-fat stew

Choose lean proteins like sirloin, chicken breast, or vegetarian options like lentils.
Trim visible fat meticulously from all meat before you begin cooking.
Brown meat in batches without overcrowding the pan to prevent steaming and drain excess fat after browning.
Use low-sodium broth instead of regular or high-fat varieties to manage salt and fat content.
Skim fat from the surface with a ladle during the simmering process, and again after chilling.
Thicken with healthy alternatives like cornstarch slurry or pureed vegetables instead of butter or cream.
Chill overnight and scrape off the solidified fat layer for the easiest and most thorough degreasing.

Frequently Asked Questions

For a low-fat beef stew, use lean cuts like sirloin steak or bottom round. If making a chicken stew, opt for boneless, skinless chicken breasts or thighs. Ensure all visible fat is trimmed thoroughly before cooking.

The most effective method is to refrigerate the stew overnight. The fat will rise and harden on the surface, allowing you to easily scrape it off with a spoon. For a quick method, use a cold metal ladle with ice cubes to attract and solidify fat globules.

Yes, you can thicken stew using a cornstarch slurry (cornstarch mixed with cold water), pureed cooked vegetables like potatoes, or even by adding some instant oat flour during cooking.

Yes, browning meat adds a significant depth of flavor. To keep it low-fat, brown the meat in small batches in a dry, non-stick pan, then drain all excess fat before returning it to the pot.

If you don't have time to chill the stew, you can use the ice cube method. Place ice cubes in a metal ladle and run the cold bottom along the surface of the stew. The fat will solidify and stick to the cold metal.

Yes, many vegetarian options are excellent for low-fat stews. Using ingredients like lentils, chickpeas, or a mix of hearty vegetables like butternut squash and carrots can create a satisfying and flavorful stew.

Always choose a low-sodium or reduced-fat broth. This is a simple ingredient swap that immediately reduces both fat and sodium content in your stew.