Updated: Jul. 12, 2022
If you're following the low-carb, high-fat keto diet, you must try this simple keto chili recipe.
If youlove a hearty bowl of chili but are trying to cut back on carbs, this keto chili recipe is for you. Like all of our favoriteketo diet recipes,we’ve reduced the carbs without cutting back on the deliciousness.
Is chili keto-friendly?
Classic bean-based chili is not keto-friendly, as beans are high in carbohydrates. Luckily you can still make a keto-friendly chili without the beans. All of the traditional chili spices, such as chili powder, ground cumin and smoked paprika, are great flavor-boosters for keto foods. Plus, if you love a particularly spicy chili, add some chopped jalapenos to the mix. (One jalapeno has less than 1 carbohydrate.)
How to Make Keto Chili
This recipe makes 8 servings of chili.
Ingredients
- 1 tablespoon olive oil
- 2 pounds ground beef
- 2 garlic cloves, minced
- 1/4 cup chopped onion
- 2 to 4 chipotle peppers in adobo sauce, chopped
- 1 tablespoon chili powder
- 1 teaspoon salt
- 1 teaspoon ground cumin
- 2 cans (14.5 ounces each) fire-roasted diced tomatoes (no salt added)
- 1 tablespoon tomato paste
- 2 cups beef broth
- 1/4 cup minced fresh cilantro
Instructions
Step 1: Brown the beef
First, preheat your slow cooker. Then, add the olive oil to a skillet and heat over medium-high heat. Add the ground beef and cook until browned. Use a slotted spoon to carefully transfer the cooked browned beef to the slow cooker.
Step 2: Caramelize the onions
Remove all but about a teaspoon of fat from the skillet you used to brown the beef. Add the chopped onion and saute until golden brown, about 3-5 minutes. Add the minced garlic and saute until fragrant, about 30 seconds. Transfer the onion and garlic to the slow cooker.
Step 3: Cook it slow
Add all of the remaining ingredients except the cilantro to the slow cooker. Cover and cook on low for 6-8 hours, or on high for 3-5 hours.
Step 4: Stir in some extra flavor
Stir in the cilantro.
Step 5: Serve it up!
Serve immediately with your favorite keto-friendly chili toppings, like cheese or sour cream.
How to Store It
Any leftover chili can be kept in the fridge for up to one week. You can also store the chili in the freezer in a freezer-safe container for up to three months. If frozen, let thaw in the refrigerator before reheating.
Keto-Friendly Chili Variations
- Prefer a sweeter chili? The addition of unsweetened cocoa powder can add a depth of sweetness to your chili while also enhancing its spicy flavor.
- If savory is more your style, consider adding cooked bacon.
- For a smoky flavor, replace a portion of the liquid in the recipe with brewed coffee. In addition to smokiness, coffee can add a unique earthy and robust flavor to your chili.
Low-Carb Chili Toppings
Dress up your chili with some extra ingredients. Keto-friendly chili toppings include cheese, sour cream or Greek yogurt, scallions and sliced avocado. See what else you can eat on the keto diet.
If you like adding on hot sauce, beware of sugar-heavy products like Sriracha. Instead, look for brands that are low in sugar and salt.
What to Serve with Keto Chili
While traditional cornbread is out, you can make a keto-friendly bread. Try this recipe for keto cloud bread. Given the heartiness of chili, you can’t go wrong with serving a low-carb salad on the side.
FAQs
Is chili keto-friendly? Classic bean-based chili is not keto-friendly, as beans are high in carbohydrates. Luckily you can still make a keto-friendly chili without the beans. All of the traditional chili spices, such as chili powder, ground cumin and smoked paprika, are great flavor-boosters for keto foods.
Does chili have a lot of carbs? ›
Most chilis are high in carbs, around 20+ net carbs. Even no-bean chili can be 12+ net carbs! This keto chili has only 8.5 net carbs, though, so it's a keto-friendly recipe.
What is a low carb bean substitute for chili? ›
Here are my favorite bean substitutes for chili: Ground meat: adding extra meat to a chili recipe is an excellent low-carb bean substitute for chili. You'll want to add ½ lb of ground beef, turkey, or chicken per can of beans. Chopped veggies: cauliflower, carrots, zucchini, and butternut squash are terrific too!
How many carbs are in homemade chili without beans? ›
Chili without beans, with meat, homemade (1 cup) contains 12.8g total carbs, 8.1g net carbs, 10.6g fat, 16.6g protein, and 206 calories.
What is the best carb to eat with chili? ›
Corn-Based Carbs
Cornbread is a classic and time-tested accompaniment to chili, and for good reason. The slightly sweet, toasty flavor of the cornbread will complement the boldly-spiced chili.
Is chili OK for weight loss? ›
Other studies show that chili peppers can increase metabolism and help you burn off the calories you do eat. While eating them by themselves may not lead to a significant change in your weight, using them with your doctor-approved weight loss plan may help you see results more quickly.
What beans have no carbs? ›
Highest and Lowest Carb Beans
Among these, black soybeans and green beans have the lowest carbs, potentially making them better for a keto diet. On the other hand, chickpeas, pinto beans, and navy beans have high carbs.
What rice has no carbs? ›
It's Skinny rice is also known as shirataki rice. Like It's Skinny pasta, It's Skinny rice has ZERO carbs in a 1 cup serving and only 9 calories in the entire two-serving bag! That's right!
Which beans are carb blockers? ›
By inhibiting the digestion of starchy carbs, white kidney bean extract can cut the amount of carbs absorbed in the intestines by up to 66%.
Are kidney beans low carb? ›
Can you eat beans on a low-carb diet? A. Due to their high carbohydrate content, most types of beans, such as red kidney beans, black beans, and pinto beans, should be avoided on a typical ketogenic diet. Low-carb bean options like edamame, and green beans, on the other hand, can be consumed in moderation.
Tomatoes
They're also low in digestible carbs. One cup (149 g) of cherry tomatoes contains 6 g of carbs, 2 g of which are fiber. Tomatoes are a good source of vitamins A, C, and K. They're also high in potassium, which can help reduce blood pressure and decrease stroke risk.
How many carbs in a small bowl of homemade chili? ›
Chili with beans and meat, homemade (1 cup) contains 23.5g total carbs, 16.3g net carbs, 9.1g fat, 18.2g protein, and 242 calories.
How many carbohydrates are in a bowl of chili? ›
Chili with beans and meat, homemade (1 cup) contains 23.5g total carbs, 16.3g net carbs, 9.1g fat, 18.2g protein, and 242 calories.
Does chili spike blood sugar? ›
Some studies have indicated that the consumption of chilli-containing foods can influence iron absorption and affect serum insulin and glucose concentrations, which may help to alleviate diabetes or prediabetes.
Is spicy food good for low-carb diet? ›
Is spicy food keto-friendly? Fortunately, chili and all kinds of peppers are low in carbohydrates – especially since you don't need to use a lot of them to get a powerful flavor punch, so they are perfect to incorporate into the low-carb or keto diets.
Can you eat red peppers on low-carb diet? ›
“At just 5.5 grams of carbs per 1 cup, raw, sliced red bell peppers are one of my favorite low-carb vegetables because they can be eaten in so many delicious ways,” says Catherine Karnatz, a Rhode Island-based dietitian and owner of Nutrition Education RD.
