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When you’re following a low-carb or ketogenic diet, chili often seems off-limits because of one major ingredient: beans. But this keto chili recipe proves you can enjoy all the flavor and comfort of chili without the carbs. Rich, meaty, spicy, and deeply satisfying—this beanless chili is packed with nutrients and flavor, minus the blood sugar spike.
Whether you’re meal prepping for the week, feeding the whole family, or craving a cozy one-pot dish, this keto chili is the perfect comfort food that won’t knock you out of ketosis.
What Makes This Keto Chili Special?
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No Beans, No Problem: Beans are replaced with hearty vegetables and spices, keeping net carbs low without sacrificing flavor or texture.
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Thick and Hearty: This chili has a thick, rich consistency that mimics traditional recipes but aligns with your low-carb lifestyle.
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Quick or Slow Cooking Options: Make it on the stovetop, in a slow cooker, or in the Instant Pot depending on your schedule.
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Perfect for Meal Prep: Keeps well in the fridge or freezer and gets even better the next day.
Ingredient List
Here’s what you’ll need to make a generous pot (about 6 servings):
| Ingredient | Amount | Notes |
|---|---|---|
| Ground beef or turkey | 1.5 lb (≈ 680 g) | Use 85–90% lean for best texture and flavor |
| Olive oil or avocado oil | 1–2 tbsp | For sautéing |
| Onion, finely diced | 1 medium | Yellow or white |
| Garlic, minced | 3 cloves | Fresh preferred |
| Bell peppers, diced | 1–2 large | Any color, or mix for color and flavor |
| Zucchini, diced small | 1 medium | Optional, adds bulk and fiber |
| Canned diced tomatoes | 1 can (14–15 oz) | Use fire-roasted for extra depth |
| Tomato paste | 2 tbsp | Adds rich tomato flavor and thickens |
| Beef or chicken broth | 1 cup | Adjust depending on consistency desired |
| Chili powder | 1.5 tbsp | Mild or spicy depending on preference |
| Ground cumin | 2 tsp | Classic chili spice |
| Smoked paprika | 1 tsp | Optional, but adds great smoky depth |
| Dried oregano | 1 tsp | Mediterranean or Mexican-style both work |
| Cayenne pepper or red chili flakes | to taste | Optional for heat |
| Salt and black pepper | to taste | Adjust at end for perfect balance |
Optional Keto Toppings:
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Shredded cheddar or Mexican cheese blend
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Sliced avocado or guacamole
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Sour cream or plain full-fat Greek yogurt
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Fresh cilantro
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Lime wedges
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Jalapeño slices
Step-by-Step Instructions
Prepare Your Ingredients
Chop all vegetables into small, uniform pieces to ensure even cooking. If using zucchini or other watery vegetables, dice them small and consider patting them dry with a paper towel.
Brown the Meat
In a large heavy-bottomed pot or Dutch oven, heat oil over medium-high heat. Add ground beef or turkey, breaking it up with a spoon as it browns. Cook until the meat is fully browned and no longer pink, about 6–8 minutes.
Sauté the Aromatics
Add diced onion, bell pepper, and zucchini (if using) to the browned meat. Sauté for another 5–6 minutes, or until the vegetables soften and start to caramelize. Add minced garlic and stir for 30 seconds until fragrant.
Add Spices and Tomato Paste
Sprinkle in chili powder, cumin, smoked paprika, oregano, cayenne (if using), salt, and black pepper. Stir well to coat everything in spices. Then add tomato paste and stir for another 1–2 minutes to let it slightly caramelize—this builds flavor.
Add Tomatoes and Broth
Pour in the canned diced tomatoes with their juices and the broth. Stir to combine everything well. Reduce heat to low and let the chili simmer gently for 25–35 minutes, uncovered, stirring occasionally.
Simmer and Thicken
Let the chili reduce and thicken naturally. If it becomes too thick, add a splash of broth. If too thin, let it simmer uncovered a bit longer. Taste and adjust seasoning with additional salt or spice as needed.
Serve and Garnish
Ladle the chili into bowls and top with your favorite keto-friendly toppings like cheese, avocado, sour cream, or a squeeze of lime. Serve hot and enjoy.
Cooking Method Variations
Slow Cooker Method
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Brown meat, onions, garlic, and peppers in a skillet.
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Transfer everything to your slow cooker.
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Add remaining ingredients and stir well.
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Cook on low for 6–7 hours or high for 3–4 hours.
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Stir, adjust seasoning, and serve.
Instant Pot Method
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Use sauté mode to brown the meat and sauté vegetables.
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Add spices, tomatoes, and broth.
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Seal and cook on High Pressure for 15 minutes.
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Natural release for 10 minutes, then quick release.
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Stir well and serve.
Tips for Perfect Keto Chili
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Don’t Skip the Tomato Paste: It adds depth, umami, and thickness to the chili.
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Layer the Seasoning: Adding spices after browning meat helps bloom their flavor.
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Vegetable Add-ins: Mushrooms, cauliflower rice, or spinach can be stirred in for texture and added nutrients.
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Use Bone Broth: For added protein and richness, especially if you’re focused on collagen or gut health.
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Bulk It Up: If you’re missing the texture of beans, chopped eggplant or mushrooms can mimic that soft bite.
Frequently Asked Questions
Is chili keto without beans?
Yes! By omitting high-carb beans and focusing on meat, veggies, and low-carb spices, this chili keeps net carbs low while staying rich and hearty.
What’s a good keto-friendly substitute for beans?
Try chopped mushrooms, eggplant, or zucchini. They mimic the texture and bulk of beans without the carbs.
Can I make this chili dairy-free?
Absolutely. The base recipe contains no dairy. Just skip cheese and sour cream toppings or use dairy-free alternatives.
How do I thicken keto chili without flour or cornstarch?
Let it simmer uncovered to naturally reduce. You can also mash some of the veggies with a fork to add body, or stir in a small amount of cream cheese.
Is this chili good for meal prep?
Yes! It stores and reheats beautifully. Portion into airtight containers for up to 4 days in the fridge or freeze for up to 3 months.
How many net carbs per serving?
This depends on exact ingredients used, but a typical serving has 5–7g net carbs, assuming no high-carb veggies or toppings.
Can I use ground chicken or turkey?
Yes, both are great lean options. Just be sure to season well and maybe add a splash of oil for richness since they’re leaner than beef.
What toppings are keto-friendly?
Shredded cheese, avocado, sour cream, green onions, cilantro, lime juice, jalapeños, and even a fried egg if you want to get creative!
Nutrition Overview (Estimate Per Serving)
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Calories: 280–350 (depends on meat & toppings)
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Net Carbs: 5–7g
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Protein: 25–30g
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Fat: 18–24g
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Fiber: 3–4g
Nutrition will vary depending on ingredients and serving size. Use a tracker or app for precise macros.
Serving Ideas
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As is: Simply serve hot with toppings in a bowl.
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Over cauliflower rice: Adds bulk and soaks up extra juices.
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With keto bread or crackers: Perfect for dipping and scooping.
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Stuffed into bell peppers: Bake halved peppers with chili and cheese.
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Topped with a fried egg: Great for brunch or post-workout meal.
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In lettuce wraps: For a fun handheld twist.
Storage and Reheating
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Refrigerator: Store in an airtight container up to 4–5 days.
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Freezer: Let cool completely, portion into freezer-safe containers, and freeze for up to 3 months.
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Reheat: On the stovetop over medium-low heat, or microwave in short intervals, stirring frequently. Add a splash of broth or water if needed.
Final Thoughts
Whether you’re fully keto, low-carb curious, or just looking for a bean-free alternative to traditional chili, this keto chili recipe checks all the boxes. It’s rich, spicy, filling, and endlessly customizable. From casual family dinners to game day gatherings, it’s the kind of meal everyone enjoys—even if they’re not counting carbs.
Make a big batch, top it your way, and enjoy comfort food that fuels your goals without compromise. This is chili reimagined for a low-carb life.
