Keto Chili Casserole: Net Carbs Per Serving

Keto diets are notorious for being low-carb, so it's no surprise that keto chilli casseroles are designed with this in mind. The number of net carbs per serving in a keto chilli casserole will depend on the recipe used, but they typically have fewer than 10g of net carbs per serving. For example, one recipe for keto chilli casserole has 6g net carbs per serving, while another has 7g, and another has 8.5g.

How to make keto chilli casserole in an instant pot

Ingredients

• 1 tablespoon oil
• 1 cup chopped onion
• 1 tablespoon minced garlic
• 1 pound lean ground beef
• 1 cup canned fire-roasted tomatoes
• 1 tablespoon chipotle chilli in adobo sauce, chopped
• 2 corn tortillas
• 1/2 cup water
• 3 teaspoons Mexican red chilli powder
• 2 teaspoons ground cumin
• 2 teaspoons kosher salt
• 1 teaspoon dried oregano
• Grated cheddar cheese, to serve (optional)
• Chopped green onions, to serve (optional)
• Crushed tortilla chips, to serve (optional)
• Fresh diced tomatoes, to serve (optional)
• Fresh shredded lettuce, to serve (optional)

Method

• Heat the Instant Pot on the saute function. When hot, add the oil, then the chopped onions and minced garlic. Stir for 30 seconds, then add the ground beef. Break up the ground beef and allow it to brown slightly.
• Meanwhile, blend together the canned tomatoes, chipotle chilli, and the corn tortillas until relatively smooth.
• Mix the spices in a small bowl. Once the ground beef is slightly brown (but not fully cooked), add the powdered spices and allow to bloom for 30 seconds.
• Add in the blended corn tortillas and tomatoes, and use the 1/2 cup water to wash out the blender, pouring it into the pot.
• Seal the Instant Pot, cook at high pressure for 10 minutes, and allow it to release pressure naturally for 10 minutes. Then, release the remaining pressure.
• Mix well, top with cheese if desired, and serve.

Tips and Tricks

• To increase the fat content, top with cheese, sour cream, avocados, or all of the above!
• If you want to use a packaged spice mix, I have an old recipe for one that works well.
• If you don't follow the keto lifestyle, you can add corn and a can of beans after cooking to make it more hearty.
• Some people like to add 2 teaspoons of fish sauce to their chilli recipes. You can add this if you like, but it's not necessary as this recipe is so flavoursome.
• You can use a can of crushed tomatoes instead of fire-roasted tomatoes if you can't find them, but fire-roasted tomatoes add a lot more flavour to the dish.
• If you want to make a vegetarian version, check out this delicious Instant Pot vegetarian chilli recipe.
• For a lower-fat option, make an Instant Pot turkey chilli by substituting the ground beef with ground turkey. Just make sure to add a tablespoon of olive oil during the browning step.
• Leftovers should last for 3-5 days in the fridge when stored in an airtight container. If you need to keep them for longer, portion them and freeze.
• You can also use the leftovers to make a delicious low-carb chilli dog bake.

How to make keto chilli casserole in a slow cooker

Ingredients:

• Ground beef
• Aromatics (onion and garlic)
• Canned diced tomatoes
• Tomato paste
• Green chillies
• Worcestershire sauce
• Spices (chilli powder, cumin, dried oregano, sea salt, black pepper, and a bay leaf)
• Toppings of your choice (e.g. shredded cheese, sour cream, green onions, avocado, jalapenos, etc.)

Method:

• Saute the aromatics (onion and garlic) in a little oil until soft and translucent.
• Add the ground beef and cook until browned, breaking it apart with a spatula.
• Transfer the ground beef mixture to your slow cooker.
• Add the diced tomatoes, tomato paste, green chillies, Worcestershire sauce, and spices. Stir well.
• Place a bay leaf in the middle, if using.
• Cook in your slow cooker for 6-8 hours on Low or 3-4 hours on High.
• Remove the bay leaf before serving, if you used one.
• Top with your choice of toppings and enjoy!

Tips:

• You can also make this recipe in an Instant Pot or on the stovetop.
• If you like your chilli spicy, feel free to add more chilli powder or cayenne pepper.
• For a thicker chilli, you can add a little water or broth.
• This recipe freezes well, so you can make a big batch and store leftovers in the freezer for up to 6 months.

How to make keto chilli casserole in the oven

How to Make Keto Chili Casserole in the Oven

Ingredients:

• 1 lb lean ground beef (or turkey)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 tablespoon chopped chipotles in adobo (optional)
• 1/2 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1/2 cup prepared salsa
• Salt and pepper to taste
• 4 cups cooked spaghetti squash
• 2 tablespoons butter, melted
• 1 3/4 cup shredded cheddar cheese
• Chopped cilantro (optional)
• Sour cream, salsa, avocado to serve (optional)

Method:

Preheat your oven to 350°F. In a medium saucepan, brown the ground meat with salt and pepper to taste. Drain any excess fat. Add the rest of the chili ingredients (cumin, coriander, chipotles, garlic powder, oregano, and salsa) and simmer for about 10 minutes.

In a separate bowl, combine the cooked spaghetti squash and melted butter, tossing to coat. Season generously with salt and pepper. Spread the squash out in a 12-14 inch casserole dish.

Sprinkle 3/4 cup of shredded cheese over the squash. Spread a layer of sour cream over the cheese. Spoon the chili mixture on top, leaving a 1-inch border of spaghetti squash around the edge. Top with the remaining 1 cup of shredded cheese.

Bake in the preheated oven for 30 minutes or until heated through. Sprinkle with cilantro and serve with sour cream, salsa, guacamole, or avocado slices as desired.

Tips:

• You can substitute ground turkey for the ground beef if preferred.
• If you're short on time, you can brown the ground meat and prepare the squash in advance.
• For a spicier kick, add some chopped chipotles in adobo to the chili mixture.
• Feel free to get creative with toppings! Try cilantro, sour cream, salsa, guacamole, or avocado slices.

How to make keto chilli casserole on a stovetop

Ingredients:

• 1 lb lean ground beef (or turkey)
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 tablespoon chopped chipotles in adobo (optional)
• 1/2 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1/2 cup prepared salsa
• Salt and pepper to taste
• 4 cups cooked spaghetti squash
• 2 tablespoons butter, melted
• 1 3/4 cup shredded cheddar cheese
• Chopped cilantro (optional)
• Sour cream, salsa, avocado to serve (optional)

Method:

• In a medium saucepan, brown the ground meat seasoned with salt and pepper.
• Pour off any extra fat and discard.
• Add the rest of the chili ingredients and simmer for about 10 minutes.
• In a medium bowl, combine the cooked spaghetti squash and melted butter, tossing to coat.
• Season generously with salt and pepper to taste.
• Spread the squash out in a 12-14 inch casserole dish.
• Sprinkle with 3/4 cup of shredded cheese.
• Spread the sour cream over the cheese layer.
• Spoon the chili on top and spread it out, leaving a 1-inch border of spaghetti squash around the edge.
• Top with the remaining 1 cup of shredded cheese.
• Place the casserole dish on a stovetop and heat it up for about 5-10 minutes, or until the cheese is melted and the casserole is heated through.
• Sprinkle with cilantro and serve with sour cream, salsa, and guacamole or avocado slices as desired.

How to make keto chilli casserole without beans

Ingredients

• 1 tablespoon olive oil
• 1 large onion, chopped
• 2 cloves of garlic, minced
• 1 red bell pepper, sliced
• 2 lbs of ground beef (80/20)
• 3 tablespoons of tomato paste
• 28 oz of tomatoes, chopped
• 1/2 teaspoon of salt
• 1/4 teaspoon of pepper
• 1 1/2 cups of beef stock or any stock
• 2 tablespoons of keto taco seasoning
• 1/2 teaspoon of chili powder (optional)
• 1/2 teaspoon of salt, to taste
• 1/2 teaspoon of pepper, to taste
• Shredded cheese, to serve
• Sour cream, to serve
• Parsley, to serve

Method

• Heat oil in a non-stick pan or skillet and place over medium heat.
• Once hot, add the onion, peppers, and garlic, and cook for 1-2 minutes, until fragrant.
• Increase the heat to high and add the ground beef, breaking it apart. Let it cook until mostly browned.
• Add the remaining ingredients, including the spice mix, and reduce to low.
• Cover the pan and let it simmer for 1 ½- 2 hours, until thick.
• Pour the thick chili into bowls and add shredded cheese, sour cream, and parsley.

Tips

• I try not to use ground beef that has more than 20% fat, as it can make the overall chili quite oily. If you don’t have leaner ground beef, you can pan-fry the beef separately and soak up the excess oil before adding it to the pan with the other ingredients.
• If you’d like to make this chili in less time, you can keep it simmering over medium heat and remove it from the stovetop after 45 minutes.
• Do not add excess salt before tasting the final dish. The beef stock AND the taco seasoning already have salt added into it.

Variations

• Protein – Easily swap out the ground beef for other proteins, like ground chicken or ground turkey. You can also use diced chicken thighs or steak (go for a slightly fattier cut).
• Vegetables – Amp up the vegetables by adding other low-carb vegetables like zucchini, eggplant, or even spinach. I personally love adding chopped cauliflower for extra bulk.
• Spices – For a spicier kick, add cayenne pepper or red pepper flakes. For a slightly Italian spin, you can never go wrong with some Italian seasonings.

Serving suggestions

• Keto cornbread
• Keto biscuits
• Coconut flour biscuits
• Simple keto tortillas

Frequently asked questions