No-bean keto chili

No-bean keto chili

Say bye-bye to beans. This keto no-bean chili, or Texas chili, keeps all of the classic chili flavors and keeps your carbs in check. This keto chili recipe can be simmered on the stove, cooked in a slow cooker, or made in a flash in an instant pot. Top with sour cream, shredded cheese and avocado for a hearty all-season low-carb lunch or dinner.

No-bean keto chili

Say bye-bye to beans. This keto no-bean chili, or Texas chili, keeps all of the classic chili flavors and keeps your carbs in check. This keto chili recipe can be simmered on the stove, cooked in a slow cooker, or made in a flash in an instant pot. Top with sour cream, shredded cheese and avocado for a hearty all-season low-carb lunch or dinner.
USMetric
4 servingservings

Ingredients

Chili
  • 3 tbsp 3 tbsp olive oil
  • ½ (2 oz.) ½ (55 g) yellow onion, choppedyellow onions, chopped
  • 2 2 garlic clove, choppedgarlic cloves, chopped
  • 2 tbsp 2 tbsp chili powder
  • 2 tsp 2 tsp chipotle powder or smoked paprika powder
  • 2 tsp 2 tsp ground cumin
  • 1¾ lbs 800 g ground beef or ground turkey
  • 1 (4 oz.) 1 (110 g) fresh tomato, dicedfresh tomatoes, diced
  • 2 tbsp 2 tbsp tomato paste
  • 2 2 fresh jalapeño, slicedfresh jalapeños, sliced
  • 1 cup 240 ml beef broth
  • salt and ground black pepper
Serving
  • ¾ cup (3 oz.) 180 ml (85 g) shredded cheese
  • ¾ cup 180 ml sour cream
  • 1 (7 oz.) 1 (200 g) avocado, slicedavocados, sliced
  • 2 2 fresh jalapeño, slicedfresh jalapeños, sliced
  • 2 tbsp 2 tbsp finely chopped, fresh chives
This recipe has been added to the shopping list.

Instructions

  1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and fry until soft.
  2. Add the chili powder, chipotle powder or smoked paprika powder, and cumin, stirring for a minute or so to extract the flavor from the spice.
  3. Add the ground beef or turkey. Use a spatula to crumble the meat and cook until no longer pink, about 10-15 minutes.
  4. Add the tomatoes, tomato paste, jalapeños, and broth. Bring to a boil, and then reduce the heat to medium-low. Cover and simmer for at least 10 minutes, stirring occasionally. Season with salt and pepper, to taste.
  5. For serving, top the chili with shredded cheese, sour cream, avocado, jalapeños, and chives.

How to cook keto chili in an Instant Pot

Brown the ground beef in the instant pot using the sauté function. While the beef is still rare, add the onion, garlic, chili powder, chipotle powder (or smoked paprika), and cumin. Stir until the meat is just browned, the onions tender, and the spices fragrant. Add the tomatoes, tomato paste, jalapenos, and broth. Use the slow cooker function to simmer for an hour or use cook under pressure for 10-12 minutes, using natural release when done. To thicken the chili, use the sauté function for an additional 8-12 minutes just before serving. Stir frequently while using the sauté function to prevent burning.

How to make chili in a crock pot

Follow steps 1-3. Add the browned meat, tomatoes, tomato paste, jalapeños, and broth to the slow cooker. Cover with lid and cook on low heat for 5 - 6 hours.

Should you drain the fat from the ground beef?

Whether or not to drain the fat after cooking the ground beef is a matter of personal preference. It also depends on the type of beef you use and the percent fat content. We prefer not to drain the fat to make the chili richer.

Delicious substitutions for ground beef

Our hearty chili is equally delicious when made with ground pork, ground turkey, or venison. In fact, using small chunks of pork, steak, or venison will help to change the texture and can resemble the mouthfeel that beans often provide.

Are chili beans keto friendly?

Most types of beans such as red kidney beans, black beans, and pinto beans should be avoided on a standard ketogenic diet due to their high carbohydrate content. Most cooked beans contain about 12 g net carbs per 3 oz (90 g).

There are some exceptions such as green beans and black soybeans that only contain about 2 g of net carbs per 3 oz (90 g). If you tolerate more carbs, feel free to add any beans of your choice.

Other potential substitutes for beans might include chopped zucchini or mushrooms, both of which provide additional texture with a very subtle flavor.

What to serve chili with

This dish tastes great with fresh cilantro and lime. Using full-fat crème fraiche instead of sour cream is even tastier.

How to store chili

We're guessing you won't have any leftovers, but if you do, chili is one of those dishes that tastes even better a day or two after it's made. If you do find yourself with leftovers, it will keep for 3-4 days. You can also try making a chili dog using our hot dog buns that have only 1 gram of net carbs per serving.

You can also scoop leftovers into a baking dish, top with a raw egg and bake at 350°F (175°C) for 15-20 minutes until warmed through and until the eggs are cooked to your liking. Leftovers have never tasted so good! In fact, you might just want to make a double batch on purpose.

Different kinds of chilis and seasonings

Do you like spicy chili or milder flavors? The type of chili you chose, adds different flavors and heat. If you use dried chilies, check the label for more information about how spicy the chili is and use that guidance to adjust the seasoning. Chipotle chilis have a smoky flavor and are a bit more spicy than jalapenos or dried red peppers.

In some areas, folks like to season chili with a bit of cocoa powder or cinnamon. You can sprinkle in a bit of either if you choose. Are there spices you like to add to your chili? If so, please share in the comments below!

You might also like

A little sneak peek...

With Diet Doctor Plus you get access to tons of keto meal plans, including dairy-free and vegetarian versions, meal plans adapted for intermittent fasting, quick-and-easy and budget keto meal plans. Below, see our latest one.

Low carb: Recipes by Pascale Naessens

Pascale Naessens is Belgium’s bestselling cookbook author. She’s an ambassador for pure, healthy, delicious food that is low in refined carbohydrates but high in nutrition, simplicity, and flavor.

In this exclusive low-carb meal plan, you’ll get to enjoy some of Pascale’s most loved recipes, such as Cajun chicken salad and Low-carb shepherd’s pie — as well as a handful of her simple yet delicious recipes from her latest cookbook “The Keto Cure.”

Enjoy!

Full meal plan →

Get the full Diet Doctor experience for free

With Diet Doctor Plus, you get instant access to all of our delicious recipes, popular meal plans, meal planner tool, inspiring videos and educational guides. As a paying member you also help us in our mission to empower even more people. What are you waiting for? Sign up today and try for free for a month. Cancel anytime you want.

17 comments

  1. Jessica Inwood
    We’ve been using Lupini beans in our chili—low in net carbs, and they bulk out a chili nicely!
  2. John
    Black soybeans are perfect in keto chili. And stirring in a splash of cider vinegar just before eating is a family tradition.
    Reply: #11
  3. Julie B
    Made this last night and i thought it was great. Kinda pricey with the amt of ground beef but if you stock up when you know the price is as low as it’s gonna get, it’s worth it. Also, I used a whole 14oz can of beef broth to avoid any leftover. And leftover tomato paste? I spray Pam into an ice cube tray with a lid, each “cube” is about a tablespoon, and I just scrape out what’s left in the little can into the tray then freeze. No waste here. I’m too cheap.
    Reply: #4
  4. Kerry Merritt Team Diet Doctor

    Made this last night and i thought it was great. Kinda pricey with the amt of ground beef but if you stock up when you know the price is as low as it’s gonna get, it’s worth it. Also, I used a whole 14oz can of beef broth to avoid any leftover. And leftover tomato paste? I spray Pam into an ice cube tray with a lid, each “cube” is about a tablespoon, and I just scrape out what’s left in the little can into the tray then freeze. No waste here. I’m too cheap.

    Great tip! Thanks for sharing!

  5. 1 comment removed
  6. Carrie
    We really enjoyed this chili - the spices were just right. We did not miss the beans. We topped it with cheese and microwaved it a bit to melt the cheese, then added the other cold toppings. This will definitely go into meal rotation, Nice to have another great recipe to add to our list of delicious Keto meals from Diet Doctor.
    Reply: #7
  7. Kristin Parker Team Diet Doctor

    We really enjoyed this chili - the spices were just right. We did not miss the beans. We topped it with cheese and microwaved it a bit to melt the cheese, then added the other cold toppings. This will definitely go into meal rotation, Nice to have another great recipe to add to our list of delicious Keto meals from Diet Doctor.

    Thank you for letting us know how much you enjoyed this recipe!

  8. Jennifer
    Such a great chili! I found the spices to be fairly mild, which I appreciate as it’s great base to add toppings and make it your own. I loved it with shredded cheese, sour cream, and a jalapeño-based hot sauce.

    I doubled the broth and simmered, uncovered, for about an hour to intensify the flavors. Even with the extra broth, it was still very thick. Definitely recommend!

  9. Yvonne
    I always make chilli without beans as I can’t stand any type of bean. Made this last night, had with cauliflower rice which I don’t really like but as I made the chilli quite spicy it killed the weirdness of the rice. Chilli was delicious 😋
    Reply: #10
  10. Crystal Pullen Team Diet Doctor

    I always make chilli without beans as I can’t stand any type of bean. Made this last night, had with cauliflower rice which I don’t really like but as I made the chilli quite spicy it killed the weirdness of the rice. Chilli was delicious 😋

    I am glad you enjoyed the chili! In our house, the spicier the better :) For the caulirice, try sauteing it in your favorite fat (I like butter) and add a bit of the spice from the dish with which you will be serving it. This helps to mask the cauliflower flavor.

  11. rzschunke
    Are these the fermented black soy beans (douchi) as used in Asian cuisine? Many thanks
  12. Jennifer
    Just made this chili again and wanted to share one modification — I used half ground beef and half flap steak, cut into about 1/2 inch cubes. It was fantastic! Flap is a very coarse-grained steak, so it added quite a nice texture to the chili. Likely other cuts of meat would work well, too. Enjoy!
    Reply: #13
  13. Jill Wallentin Team Diet Doctor
    Great tip! Thank you so much 🤗

    Best/
    Jill

  14. cst
    LOVE this chili! It is our new favorite and on the weekly rotation. I reduced the smoked paprika to only 1/2 tsp - personal taste preference. Regarding the beef broth and tomato paste - to avoid leftover waste if you have extra - using sandwich bags, freeze 1 cup of beef broth combined with 2 tsp tomato paste in each. Now you have those ingredients for future dinners and no waste of product.
    Reply: #15
  15. Kristin Parker Team Diet Doctor

    LOVE this chili! It is our new favorite and on the weekly rotation. I reduced the smoked paprika to only 1/2 tsp - personal taste preference. Regarding the beef broth and tomato paste - to avoid leftover waste if you have extra - using sandwich bags, freeze 1 cup of beef broth combined with 2 tsp tomato paste in each. Now you have those ingredients for future dinners and no waste of product.

    Thank you for sharing those excellent tips. I know I always have leftover tomato paste.

  16. Gwenn
    I like to add some dried oregano and half a chopped green bell pepper.
    As a substitute for beans, I use small cubes of zucchini or chayote.
  17. Kerry
    This was very tasty and my husband wants it on our regular list as he really rated it. I’ll make double and freeze some next time so we can have it anytime I’m too busy to cook.
    Reply: #18
  18. Kristin Parker Team Diet Doctor

    This was very tasty and my husband wants it on our regular list as he really rated it. I’ll make double and freeze some next time so we can have it anytime I’m too busy to cook.

    Thank you for letting us know! I am glad this was such a hit.

Leave a reply

Reply to comment #0 by