For those following a ketogenic lifestyle, finding satisfying and comforting meals can sometimes be a challenge. However, chili lovers rejoice! This keto chili recipe offers all the warmth and heartiness you crave without the carb overload. Packed with meat, peppers, spices, and tomatoes, this bean-free chili is a delicious and healthy option for a chilly day.
Why Chili Can Be Keto-Friendly
Traditional chili recipes often include beans, which are high in carbohydrates and not suitable for a keto diet. Many chili recipes also include loads of tomatoes and onions, which can increase the carb count. But with a few modifications, you can enjoy a flavorful and satisfying keto chili that fits your macros.
Key Ingredients for Keto Chili
Here's what you'll need to make a delicious and satisfying keto chili:
- Ground Meat: Ground beef or turkey are excellent choices for the base of your keto chili. You can even use a combination of ground beef and ground pork for a richer flavor. For a leaner option, consider ground turkey or chicken.
- Vegetables: Bell peppers, jalapeños, onions, and garlic add flavor and texture to your chili.
- Tomatoes: Canned tomatoes, tomato paste, and tomato sauce provide the classic chili flavor. Use these in moderation to keep the carb count low.
- Beef Broth: This adds volume and depth of flavor to the chili.
- Spices: Chili powder, cumin, oregano, salt, pepper, smoked paprika, and chipotle powder are essential for that authentic chili taste.
- Olive Oil: For sautéing the vegetables and browning the meat.
Step-by-Step Instructions
Here are two methods for cooking keto chili:
Stovetop Instructions
- Brown the Meat: In a large pot or Dutch oven over medium heat, cook the ground beef (or your choice of meat), breaking it up as you go. Drain off any excess grease, but keep the meat in the pan.
- Sauté the Vegetables: Add the chopped bell peppers, jalapeños, and onion to the pot and sauté for 2-3 minutes, until softened. Add the minced garlic and cook until fragrant, about 30 seconds.
- Add the Remaining Ingredients: Stir in the tomato paste, tomato sauce, canned tomatoes, spices, and beef broth. Mix well to ensure all ingredients are combined.
- Simmer: Bring the chili to a simmer, then reduce the heat to low. Simmer uncovered for about 25-30 minutes, or until the tomato juice has reduced and the chili has thickened. Stir frequently, over medium low heat for at least 30 minutes to meld the flavors.
- Season to Taste: Add salt and pepper to taste. For a spicier chili, add more chili powder or a pinch of cayenne pepper.
Slow Cooker Instructions
- Brown the Meat: Brown the ground beef (or your choice of meat) in a skillet over medium-high heat. Drain off any grease and transfer the meat to a slow cooker.
- Sauté the Vegetables: Remove all but about a teaspoon of fat from the skillet you used to brown the beef. Add the chopped onion and sauté until golden brown, about 3-5 minutes. Add the minced garlic and saute until fragrant, about 30 seconds.
- Add All Ingredients to Slow Cooker: Add the sautéed vegetables and all of the remaining ingredients (except cilantro) to the slow cooker.
- Cook: Cook on low for 6 hours, or on high for 3 hours.
- Season to Taste: Season to taste with salt and pepper.
Tips and Variations
- Spice Level: Adjust the amount of jalapeños and chili powder to your preference. If you like really mild food, you can skip the jalapeno and start with just 1 tablespoon of chili powder.
- Smoky Flavor: For a smoky flavor, add smoked paprika or chipotle powder. You can also replace a portion of the beef broth with brewed coffee.
- Sweetness: If you prefer a sweeter chili, add a touch of your favorite keto-friendly sweetener.
- Vegetables: Feel free to add other low-carb vegetables like zucchini, eggplant, or spinach.
- Meat: You can use just ground beef, if you prefer. You can also lighten it up a bit with some ground turkey or chicken.
- Tomatoes: You can use standard cut or petite diced tomatoes. If you don’t like chunks of tomatoes, use only crushed tomatoes instead.
Serving Suggestions
This keto chili is delicious on its own, but you can also dress it up with some keto-friendly toppings:
Read also: Flavorful Keto Bean Chili
- Cheese: Cheddar, Monterey Jack, or your favorite shredded cheese.
- Sour Cream or Greek Yogurt: Adds a creamy tang.
- Scallions: For a fresh, oniony flavor.
- Sliced Avocado: Adds healthy fats and a creamy texture.
- Keto-Friendly Bread or Biscuits: Keto Cheddar Garlic Biscuits, or even Bacon Cheddar Chive Biscuits would all be fantastic dunked in this chili.
- Hot Sauce: Be mindful of sugar-heavy products like Sriracha.
- Keto cornbread: It doesn’t actually contain any corn, but I’ll bet you could completely fool your friends and family into thinking it’s the real deal.
Storage Instructions
- Refrigerate: Once cooled, place the chili in an airtight container and store in the refrigerator for up to 5 days.
- Freeze: To freeze the chili, allow it to cool completely. Ladle into a freezer-safe bag, lay the bags flat and remove any excess air before sealing to prevent freezer burn. You can safely store chili up to 4 months in the freezer.
- Reheat: To reheat chili in single serve portions warm in 30 second increments in the microwave until warmed through.
Nutritional Information
This keto chili recipe typically has around 4.8g net carbs per serving.
- Carbs: 7.8g
- Fiber: 3.0g
- Net Carbs: 4.8g
- Protein: 27g
Note: Nutritional information can vary depending on the specific ingredients and brands used. It is always best to calculate the nutritional information yourself using a recipe analyzer.
Is Chili Keto?
Normally, chili is not keto-friendly because most chilis include beans. This recipe, however, is keto friendly.
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 4.8g net carbs, though, so it’s a keto-friendly recipe.
Read also: Keto White Chicken Chili
Read also: Creamy Keto Soup Recipe