Chili On Keto: Friend Or Foe?

Chili is a popular dish, but is it keto-friendly? The answer is yes and no. While traditional chili recipes often include beans, legumes, and sauces that are high in carbohydrates, it is possible to make keto-friendly versions of this comforting dish. By making some simple modifications, you can enjoy a bowl of chili that fits within the keto diet guidelines. This involves swapping out high-carb ingredients for keto-approved alternatives, such as using keto-friendly nuts or low-carb vegetables to replace beans and opting for tomato paste instead of diced tomatoes to reduce the carb count. Additionally, when eating out at restaurants like Chili's, you can still stick to your keto diet by customizing certain menu items, such as ordering a burger without the bun or choosing steaks, salads, and vegetable sides wisely.

Keto-friendly appetizers at Chili's

If you're looking for keto-friendly appetizers at Chili's, your best option is the Bone-in Buffalo Wings. These wings are loaded with fat and protein and can be made even more keto-friendly by choosing only the Buffalo sauce or skipping the sauce entirely, as all other sauces are high in carbs.

• Classic Sirloin or Classic Ribeye steak with low-carb sides like steamed broccoli or a side salad without croutons.
• Big Mouth Mushroom Swiss Burger without the bun.
• Fajitas with your choice of shrimp, chicken, or steak. Ask for no tortillas, rice, or beans to make it keto-friendly.
• Santa Fe Chicken Salad without tortilla strips.
• Southwest Caesar Salad without tortilla strips.
• Ancho Salmon without Mexican rice.
• Sides like asparagus, steamed broccoli, or a side Caesar or House salad without croutons.

Chili's entrees that work with the keto diet

Chilli's, the popular Tex-Mex restaurant, offers several entrees that can be modified to align with the keto diet. Here are some delicious options to satisfy your cravings while keeping your carb count in check:

• Classic Sirloin (6 oz or 10 oz): A juicy steak topped with garlic butter and served with your choice of low-carb sides, such as steamed broccoli or a side salad without croutons. Keep the carb count even lower by skipping the sides.
• Classic Sirloin with Avocado (6 oz): Indulge in this tasty and keto-friendly option, featuring a juicy 6 oz steak topped with creamy avocado slices. It's best paired with roasted asparagus and cilantro pesto.
• Surf & Turf Ribeye: For a protein-packed meal, opt for this combination of marbled steak and shrimp served in garlic butter. Remember to ask for steamed broccoli instead of the default side of mashed potatoes.
• Surf & Turf Sirloin (10 oz): Similar to the Surf & Turf Ribeye but with less fat. Simply skip the mashed potatoes, and you're good to go!
• Big Mouth Mushroom Swiss Burger (no bun): Enjoy this mushroom-loaded burger without the bun. It's topped with sautéed onions, Swiss cheese, lettuce, tomato, and garlic aioli. You can also skip the fries to make it even more keto-friendly.
• Oldtimer with Cheese (no bun): Go bunless with this classic burger, featuring a beef patty, pickles, lettuce, tomato, red onion, mustard, and cheddar cheese. Double the order if you're extra hungry!
• Alex's Santa Fe Burger (no bun): Without the bun, savour the delicious combination of a beef patty, avocado, pepper Jack cheese, red onion, jalapeños, cilantro, and spicy Santa Fe sauce.
• Just Bacon Burger (no bun): A bacon lover's dream, this burger is stacked with bacon, cheddar cheese, pickles, red onion, lettuce, tomato, and mayo. You can even add an extra beef patty!
• Fajitas (no tortillas, rice, or beans): Chilli's fajitas offer a mix of peppers, onions, and your choice of shrimp, chicken, or steak. They come with keto-friendly toppings like sour cream, pico de gallo, salsa, and shredded cheese.
• Santa Fe Chicken Salad (no tortilla strips): Enjoy this salad with grilled chicken, pico de gallo, avocado, cilantro, and ranch dressing over a bed of lettuce. Removing the tortilla strips significantly reduces the carb count.
• Southwest Caesar Salad (no tortilla strips): This salad features grilled chicken or shrimp, queso fresco, tomatoes, and Caesar dressing over lettuce. Without the tortilla strips, it's a keto-friendly option.

Remember, when ordering at Chilli's while on the keto diet, it's best to go bunless, skip the rice and beans, opt for grilled meats, watch out for sauces and dressings, and avoid sugary drinks.

Salads, soups, and sides at Chili's that are good for keto diets

Chilli's is a popular Tex-Mex restaurant with locations across the United States. While the restaurant is known for its burgers, nachos, deep-fried appetizers, and other carb-heavy options, there are still several salads, soups, and sides that can be good options for those following a keto diet.

For salads, the Santa Fe Chicken Salad and the Southwest Caesar Salad are both keto-friendly options, as long as you ask for them to be made without the tortilla strips. The Side Caesar Salad and the Side House Salad can also be ordered keto-style by requesting no croutons and skipping the tomato and onion on the side salad.

When it comes to soups, the Clam Chowder is a keto-friendly choice, but it's best to stick to the cup size to keep the carb count low. Chilli's also offers a variety of keto-friendly sides, including steamed broccoli, asparagus, and a side salad without croutons.

In addition to these options, Chilli's allows for customisation of many of its dishes, so you can create your own keto-friendly combinations. Just be mindful of hidden carbs in sauces and dressings, and opt for simpler meat entrées with low-carb sides to stay on track with your keto diet.

Chili's menu items to avoid on a keto diet

Chilis is a popular Tex-Mex restaurant with locations across the United States. The restaurant is known for its burgers, nachos, deep-fried appetizers, and other carb-laden menu items, which can make it challenging for those following a keto diet. However, with some modifications and careful ordering, it is possible to stick to your keto diet while enjoying a meal at Chilis. Here are some specific menu items to avoid if you're on a keto diet:

Honey-Lime Vinaigrette Dressing

Salad dressings can be a hidden source of carbs and sugars. The Honey-Lime Vinaigrette Dressing at Chilis is likely to be high in carbs and should be avoided on a keto diet. Instead, opt for keto-friendly dressing options like Avocado Ranch, Bleu Cheese, or Ranch.

Santa Fe Chicken Salad

While salad can be a good option on a keto diet, the Santa Fe Chicken Salad at Chilis should be avoided. It contains tortilla strips, which are high in carbs. If you're craving a salad, opt for the Side House Salad or the Side Caesar Salad without croutons and with a keto-friendly dressing.

Southwest Chicken Caesar Salad

Like the Santa Fe Chicken Salad, the Southwest Chicken Caesar Salad also contains tortilla strips, making it a poor choice for those on a keto diet. Ask for this salad without the tortilla strips or choose a different option altogether.

Quesadilla Explosion Salad

As the name suggests, this salad is likely to contain quesadilla or tortilla components, which are high in carbs. It's best to avoid this salad altogether and opt for a simpler salad with keto-friendly toppings and dressings.

Boneless Wings

While wings can be a good keto option, the boneless wings at Chilis should be avoided. They are likely to be breaded and high in carbs. Instead, opt for bone-in wings with a keto-friendly sauce like Buffalo sauce.

Margarita Grilled Chicken

Even though this dish is on the "Guiltless Grill" section of the menu, it is not suitable for a keto diet. It is served with high-carb sides like black beans, rice, and tortilla strips, bringing the total carb count to 58 grams of net carbs. A better option would be the chicken fajitas with low-carb side dishes.

Chips

Chips, or tortilla chips, are definitely not keto-friendly at Chilis. A single order contains 105 grams of net carbs, which is well above the recommended daily carb intake on a keto diet. Avoid the chips and opt for keto-friendly appetizers or sides instead.

Crispy or Breaded Items

Anything described as "crispy" on the menu is likely to be breaded and deep-fried, making it high in carbs. Avoid crispy items and opt for grilled or steamed options instead.

Desserts

Desserts like cheesecake, cookies, and chocolate pastries are packed with carbs and calories, making them a big no-no on a keto diet. If you're craving something sweet, opt for a keto-friendly dessert option elsewhere or enjoy some dark chocolate in moderation.

How to make your own keto-friendly chili

How to make your own keto-friendly chilli

Chilli is a great option for a keto meal, and you can make your own keto-friendly chilli at home with just one pot or pan. Here is a simple recipe that serves eight and is ready in under an hour.

Ingredients:

• 1 tablespoon olive oil
• 1 large onion, chopped
• 2 cloves garlic, minced
• 1 red bell pepper, sliced
• 2 lbs ground beef (any fat percentage can be used, but 80/20 is preferred)
• 3 tablespoons tomato paste
• 28 oz fresh tomatoes, chopped
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 1/2 cups beef stock or any stock
• 2 tablespoons keto taco seasoning
• 1/2 teaspoon chilli powder (optional)
• Salt and pepper, to taste

Optional toppings:

• Shredded cheese
• Sour cream
• Parsley
• Guacamole
• Tortilla chips

Method:

• Heat the olive oil in a non-stick pan or skillet over medium heat.
• Add the onion, peppers, and garlic, and cook for 1-2 minutes until fragrant.
• 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, until thickened.

Tips:

• If your ground beef has more than 20% fat, it may make the chilli too oily, so you can pan-fry the beef separately and soak up the excess oil before adding it to the pan.
• If you are short on time, you can cook the chilli over medium heat for 45 minutes instead.
• As the beef stock and taco seasoning already contain salt, it is best not to add extra salt before tasting the final dish.

Storing and Reheating:

Chilli tastes even better the next day! It can be stored in the refrigerator for up to a week or frozen for up to six months. To reheat, simply microwave or warm it up on the stove.

Enjoy your homemade keto-friendly chilli!

Frequently asked questions