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.
How do you thicken chili without carbs? ›
A low-carb thickener for chili could be xanthan gum or glucomannan powder. Both of these are low-carb, keto-friendly thickeners that can be used in small amounts to thicken chili without adding carbs.
What is the secret to really good chili? ›
Only Add Flavorful Liquids
Instead of adding water to your chili, add some more flavor with chicken or beef broth, red wine vinegar, Worcestershire sauce, or even beet or wine. Each one of these options brings out different notes and levels of sweetness that will enhance your culinary creation.
What is a low-carb substitute for kidney beans in chili? ›
What can I substitute for beans in keto chili? - Quora. In keto chili, you can substitute beans with low-carb alternatives such as diced bell peppers, diced zucchini, or cauliflower florets.
How many carbs are in a 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.
What beans have the lowest carbs? ›
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 is a good substitute for sugar in chili? ›
Maple Syrup
Brown sugar is a common sweetener added to chili. It's a relatively neutral-flavored sugar with a touch of molasses that pairs well with the other ingredients. But try replacing it with maple syrup next time for a fun twist. Maple syrup has a similar "vibe" to brown sugar with an almost caramelized flavor.
How do you reduce sugar in chili? ›
The lemon juice's acidic and sour elements cut the sweetness, bringing the flavor back in line and rounding out the savory and sweet elements. Lemons are known for adding brightness to a recipe as well, so you may find your chili has an added tang to it that complements the spicy and sweet nature of this dish.
Should chili be thick or soupy? ›
Traditionally, we expect a robust, spicy base, meat and/or beans, perhaps some bonus veggies, and a thick, rich consistency. Unlike soups, which are brothy, or even bisques, which are creamy yet thinner, chili is meant to be more stew-like; it's a definite stick-to-your-ribs creation.
What is a good substitute for red beans? ›
Cannellini Beans
As such, these beans make an excellent substitute for the typical red variety. As they share the same mild flavor, cannellini beans can easily be swapped in any dish where the color is not a big deal.
If you don't like kidney beans then black (turtle) beans are a good alternative. However it is possible to leave out the beans and certain chilli recipes do not contain beans. If you wish to add an alternative then diced red (bell) peppers add some colour.
What can I replace beans with in chili? ›
Replacing up to 2 cups chopped vegetables is a great choice and one of the best substitutes – Cauliflower florets, broccoli florets, bell pepper, white or portobello mushrooms, sweet peas or split peas, carrots, zucchini or butternut squash.
Is a bowl of chili high in carbs? ›
How many carbs are in chili? 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.
Can you eat chili when trying to lose weight? ›
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.
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.
