Keto Chili: Understanding Carb Content And Nutritional Facts

Chili is a flavorful and versatile dish that can be adapted to suit various dietary needs, including the keto diet. Traditional chili recipes often include beans and carbs, which are not keto-friendly. However, with a few simple modifications, it is possible to create a delicious keto-approved chili. The number of carbs in a cup of chili can vary depending on the ingredients used, but on average, a cup of chili has around 18-20 grams of carbs. By substituting beans with keto-friendly alternatives, using tomato paste instead of diced tomatoes, and adding low-carb vegetables, the carb count can be significantly reduced.

How to make keto chilli in an Instant Pot

Ingredients

• Lean ground beef
• Olive oil
• Onion
• Garlic
• Canned fire-roasted tomatoes
• Chipotle chilli in adobo sauce
• Corn tortillas
• Water
• Mexican red chilli powder
• Ground cumin
• Kosher salt
• Dried oregano
• Cheddar cheese (optional)

Method

• Heat some olive oil in your Instant Pot using the 'sauté' function.
• Add chopped onions and minced garlic to the Instant Pot and stir for 30 seconds.
• Put ground beef into the Instant Pot, breaking it up and allowing it to brown slightly.
• In a blender, blend the canned tomatoes, chipotle chilli, and corn tortillas until the mixture is relatively smooth.
• In a separate bowl, mix together the chilli powder, ground cumin, kosher salt, and dried oregano.
• Once the ground beef is slightly browned, add the powdered spices and allow them to cook for 30 seconds.
• Add the blended mixture and water to the Instant Pot.
• Seal the Instant Pot and cook at high pressure for 10 minutes.
• Allow the pressure to release naturally for 10 minutes, and then release any remaining pressure.
• Stir the chilli well, and serve with grated cheddar cheese on top, if desired.

Keto chilli recipes with chicken

Keto Chicken Chilli Recipes

Keto White Chicken Chilli

This is a popular keto chilli recipe, with several variations available. It is a thick, creamy chilli with chunks of sautéed and pulled chicken.

Ingredients:

• Olive oil
• Onion
• Garlic
• Chicken broth
• Heavy/whipping cream
• Green chillies
• Spices: cumin, dried oregano, cayenne pepper, black pepper, chili powder, garlic powder, onion powder
• Sea salt/kosher salt
• Cream cheese
• Cheese: Mexican blend/Monterey Jack/Pepper Jack
• Chicken

Method:

Heat oil in a Dutch oven over medium heat. Sauté onion and then add garlic. Add chicken broth, cream, green chillies, and spices. Bring to a boil, then simmer until the soup thickens. Stir in the cream cheese and shredded cheese. Finally, add the chicken and simmer.

Shredded Chicken Chilli

This recipe has around 200 calories per serving and a great mix of spices, including chili powder, cumin, and garlic powder. It has only 6 grams of net carbs.

Green Chili Chicken

A cheesy chilli casserole with just 4g of net carbs per serving.

Slow Cooker Keto Chilli

Loaded with cheese, meat, sour cream, green onions, and more. It’s so flavorful, you won’t even notice there are no beans!

Keto Chicken Chilli with Cauliflower Rice

This recipe includes cauliflower rice and chicken thighs for a hearty bowl of keto comfort food. It can be made in an Instant Pot, slow cooker, or on the stove top.

Ingredients:

• Chicken thighs
• Chicken broth
• Diced tomatoes
• Green chillies
• Heavy whipping cream
• Spices: chili powder, dried parsley, garlic powder, onion powder, dried oregano, black pepper
• Cream cheese
• Cauliflower rice

Method:

Add chicken thighs, broth, tomatoes, chillies, cream, and seasonings to an Instant Pot. Pressure cook on high for 15 minutes. Shred the chicken and add the cauliflower rice.

For a slow cooker, add the broth, tomatoes, chillies, and seasonings to the pot. Add chicken thighs and cream cheese. Cook on high for 3-4 hours or low for 6-8 hours. Add the cauliflower rice 20 minutes before serving.

Tips for Making Keto Chilli

• Cut out the beans to reduce the carb count. Replace with keto-friendly alternatives like nuts or low-carb peppers.
• Maximize the tomatoes by using tomato paste instead of diced tomatoes.
• Use flavorful spices like cumin, chili powder, coriander, paprika, and garlic powder.
• Add low-carb veggies like cabbage, cauliflower, or zucchini.

Nutritional Information

There are 18.3g of carbs per cup (254g) of chilli, according to the USDA. However, this can vary depending on the recipe and ingredients used.

Keto White Chicken Chilli has just 4-5g of net carbs per serving.

Keto chilli recipes with beef

Overview

Chilli is a versatile and forgiving dish that can be made keto-friendly by substituting high-carb ingredients like beans and tomatoes with low-carb alternatives. Here are four keto chilli recipes with beef that are sure to impress:

Recipe 1: Basic Keto Beef Chilli

This recipe is a basic, no-frills approach to making keto chilli with beef. It's a straightforward dish that can be made in just one pot or pan and is perfect for those who want a simple, comforting meal.

Ingredients:

• Olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, sliced
• 2 lbs ground beef (80/20 blend)
• 3 tbsp tomato paste
• 28 oz chopped tomatoes
• 1/2 tsp salt
• 1/4 tsp pepper
• 1 1/2 cups beef stock or any stock
• 2 tbsp keto taco seasoning
• 1/2 tsp chilli powder (optional)
• Salt and pepper, to taste

Instructions:

• Heat olive oil in a non-stick pan or skillet over medium heat.
• Add the onion, peppers, and garlic, cooking until fragrant (about 1-2 minutes).
• Increase the heat to high and add the ground beef. Break it apart and cook until mostly browned.
• Add the remaining ingredients, including the spice mix, and reduce the heat to low.
• Cover the pan and let the mixture simmer for 1 1/2-2 hours, or until thickened.
• Serve with shredded cheese, sour cream, and parsley.

Recipe 2: Spicy Keto Beef Chilli

This recipe adds some extra spice to your typical keto chilli. It includes a variety of spices and chillies to give it a kick, while still being friendly to the keto diet.

Ingredients:

• Olive oil
• 1/2 large onion, diced
• 8 cloves garlic, minced
• 2 1/2 lbs ground beef
• 2 15-oz cans diced tomatoes with liquid
• 1 6-oz can tomato paste
• 1 4-oz can green chillies with liquid
• 2 tbsp Worcestershire sauce
• 1/4 cup chilli powder
• 1 tbsp dried oregano
• 1 tsp black pepper
• 1 medium bay leaf (optional)

Instructions:

• Cook the diced onion in a lightly oiled skillet over medium-high heat until translucent (about 5-7 minutes).
• Add the garlic and cook for about 1 minute, until fragrant.
• Add the ground beef and cook until browned, breaking it apart with a spatula.
• Transfer the ground beef mixture to a slow cooker if using one, or leave it in the skillet.
• Add the diced tomatoes, tomato paste, green chillies, Worcestershire sauce, chilli powder, cumin, dried oregano, sea salt, and black pepper.
• If using a pressure cooker, also add 1 cup of beef broth.
• Mix well, then place the bay leaf in the middle, if using.
• Cook using your preferred method:

• Crock Pot: Cook on Low for 6-8 hours or High for 3-4 hours.
• Instant Pot: Close the lid and select the "Meat/Stew" setting for 35 minutes.
• Stovetop: Cover and simmer for about 1 hour, or until the desired flavour is achieved.

Recipe 3: Award-Winning Keto Beef Chilli

This award-winning recipe is a favourite of many and has been shared with millions. It's a thick, hearty, and flavourful chilli that will leave you satisfied for hours.

Ingredients:

• 1 tbsp olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, sliced
• 2 lbs ground beef (80/20 blend)
• 3 tbsp tomato paste
• 28 oz chopped tomatoes
• 1/2 tsp salt
• 1/4 tsp pepper
• 1 1/2 cups beef stock or any stock
• 2 tbsp keto taco seasoning
• 1/2 tsp chilli powder (optional)
• Salt and pepper, to taste

Instructions:

• Heat olive oil in a non-stick pan or skillet over medium heat.
• Add the onion, peppers, and garlic, cooking until fragrant (several minutes).
• Add the ground beef, breaking it apart, and cook until no longer pink.
• Add the remaining ingredients and allow the mixture to simmer for 1 1/2-2 hours, or until thickened.
• Serve with shredded cheese, sour cream, and parsley.

Recipe 4: Beef Chilli Con Carne

This chilli con carne recipe adds a unique twist to the typical keto chilli by incorporating cinnamon and chocolate. It's a smoky, spicy, and saucy dish that can be enjoyed straight from the bowl or served with various toppings.

Ingredients:

• 1 tsp ground cumin
• 1 tsp ground coriander
• 1 tsp ground cayenne
• 1 tsp dried oregano
• 1 cinnamon quill
• 30 g olive oil
• 2 cloves garlic, minced
• 1/2 onion, finely diced
• 1 chorizo sausage, diced
• 500 g ground beef and pork mince (50/50 blend)
• 3-4 red chillies, finely minced (cayenne chillies recommended)
• 1 guajillo chilli, torn in half
• 400 g tinned tomatoes or enchilada sauce
• 400 g beef bone broth
• 2 tbsp chipotles in adobo
• 2 tbsp tomato paste
• 40 g dark chocolate (90% cacao)
• Fresh coriander leaves, diced avocado, chopped tomatoes, and sour cream for serving

Instructions:

• Dry fry the cumin, coriander, cayenne, oregano, and cinnamon quill in a saucepan over medium heat until fragrant. Remove and reserve.
• Add olive oil to the pan and return to heat. Sauté the garlic, onion, and chorizo until the onion is translucent.

Nutritional information for keto chilli

Keto chilli is a low-carb, hearty meal that can be easily adapted to fit within your dietary requirements. It is a versatile dish that can be made in a slow cooker, instant pot, or on the stovetop. Here is a breakdown of the nutritional information for keto chilli, including its carbohydrate content, and some tips for making this dish even more nutritious and delicious.

Carbohydrate Content

Keto chilli typically contains between 6 to 12 grams of net carbs per serving, depending on the recipe and ingredients used. For example, a recipe that includes ground beef, tomatoes, and green chillies has about 8.5 grams of net carbs per 1.5-cup serving. On the other hand, a recipe with beef, avocado, queso fresco, and cilantro has only 6.44 grams of net carbs per serving.

Calories and Other Macronutrients

In addition to being low in carbs, keto chilli is also a good source of protein and healthy fats. A serving of keto chilli with ground beef can provide around 300 calories, with 24 grams of protein and 18 grams of fat. Another recipe with chicken provides 39 grams of filling protein and 30 grams of fat, contributing to its creaminess.

Nutritional Benefits and Tips

Keto chilli can be made even more nutritious by incorporating certain ingredients and spices. Here are some tips to enhance the nutritional profile of your keto chilli:

• Include healthy fats: Adding full-fat sour cream or using grass-fed ground beef can increase the healthy fat content of your keto chilli.
• Boost flavour and nutrition with spices: Spices like cumin, coriander, turmeric, and chili powder not only enhance the flavour of your chilli but also provide various health benefits. For example, chili peppers contain capsaicin, which may offer cancer-fighting and metabolic benefits.
• Use nutrient-dense ingredients: Beef broth, grass-fed ground beef, and vegetables like cauliflower are nutrient-dense, low-carb options that can make your keto chilli more nutritious and satisfying.
• Thicken with keto-friendly options: Instead of using beans to thicken your chilli, try keto-friendly alternatives like pureed tofu, black soybeans, or cauliflower. These options will add thickness while keeping the carb count low.

Sample Keto Chilli Recipe

Ingredients:

• 1.5 pounds ground beef
• 1 yellow onion, diced
• 1 green pepper, diced
• 1 jalapeno, minced
• 1 clove garlic, minced
• 1/4 cup tomato paste
• 15 ounces canned diced tomatoes
• 2 cups beef broth
• 2 tablespoons chili powder
• 1 teaspoon cumin

Directions:

• Brown the ground beef, onion, and bell pepper in a large pot over medium heat.
• Drain the fat, then add the jalapeno, garlic, tomato paste, diced tomatoes, beef broth, chili powder, and cumin.
• Bring to a boil, then reduce to a simmer for at least 20 minutes or up to an hour for more flavour and tender meat.

Nutrition Information (per bowl):

• Calories: 357
• Carbohydrates: 9g
• Net Carbs: 6g
• Protein: 33g
• Fat: 21g

Keto chilli is a delicious and versatile dish that can be adapted to your taste preferences and nutritional needs. By using the information provided above, you can make a keto chilli that fits within your macronutrient goals while enjoying a satisfying and flavourful meal.

Keto chilli toppings

When it comes to keto chilli toppings, there are several options that can enhance the flavour and texture of the dish. Here are some ideas to get you started:

Cheese

Shredded cheese is a popular choice for keto chilli. Cheddar is a classic option, but you can also use Mexican blend, tasty cheese, or any other variety that suits your taste.

Sour Cream

Sour cream is a great way to add creaminess and balance out the richness of the chilli. It's also a tip to calm the spice if your chilli has a kick.

Avocado

Avocado is a perfect pairing for any Mexican-inspired dish. You can dice it, slice it thinly, or even top your chilli with a dollop of guacamole.

Jalapenos

If you like your chilli spicy, adding some jalapeno slices is a great option. They provide extra heat and a nice texture contrast. You can remove the seeds to reduce the spice level if needed.

Green Onions

Green onions, also known as scallions, add a mild onion flavour and a crisp texture. You can slice them thinly or chop them into larger pieces, depending on your preference.

Keto Tortilla Chips

For a crunchy topping, you can make your own keto-friendly tortilla chips by cutting magic 2-ingredient keto tortilla wraps into strips. These provide a satisfying crunch without the carbs.

Fresh Herbs

Fresh herbs like parsley, coriander, or cilantro can add a bright, fresh flavour to your chilli. Chop them finely and sprinkle them on top.

Other Options

Other options for keto chilli toppings include diced white or red onions, sliced black olives, chopped tomatoes, or even a squeeze of lime juice. You can also get creative and make your own keto-friendly toppings, such as bacon bits, fried halloumi cheese, or blanched broccoli florets.

Frequently asked questions