The short answer: Keto chili is regular beef chili without the beans, corn or sugar, so it stays thick, spicy and filling while keeping carbs low. To make keto chili, brown 2 pounds of ground beef with onion, bell pepper and garlic, stir in chili powder, cumin and tomato paste, add a can of diced tomatoes and a cup of broth, then simmer for 30 to 45 minutes. It makes about 6 bowls.
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Prep time: 15 minCook time: 50 minTotal time: 1 hr 5 minServings: 6 bowls
Below you'll find the ingredient list, the spice blend, stovetop, slow cooker and Instant Pot steps, bean swaps and keto-friendly toppings.
I love cooking a big pot of chili once the weather turns, and this version is easy to fit into a low-carb week.
Why this chili works for keto
Harvard's Nutrition Source explains that a ketogenic diet typically keeps carbohydrates under 50 grams a day, and sometimes as low as 20. Beans, corn and sugar are where most regular chili carbs come from. Leaving them out and leaning on meat, peppers and spices keeps each bowl much lighter on carbs. For an exact count, enter your brands into a nutrition app.
Keto chili ingredients
| Ingredient | Amount | Notes |
|---|---|---|
| Ground beef (80/20) | 2 lb | Or 1½ lb beef plus ½ lb sausage |
| Yellow onion | ½ medium, diced | Small amount keeps carbs in check |
| Green bell pepper | 1, diced | Adds bulk and flavor |
| Garlic | 4 cloves, minced | |
| Tomato paste | 2 tbsp | Deepens flavor and thickens |
| Diced tomatoes | 1 can (14.5 oz) | Choose no added sugar |
| Beef broth | 1 cup | Use more for a thinner chili |
| Zucchini or mushrooms (optional) | 1 cup, diced | Stands in for beans |
The keto chili spice blend
Stir these together before you start:
- 2 tablespoons chili powder
- 1 tablespoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1 teaspoon salt
- ½ teaspoon black pepper
- ¼ to ½ teaspoon cayenne, to taste
Many store-bought chili seasoning packets contain sugar or starch fillers, so a homemade blend is the safest bet.
How to make keto chili on the stove
- Brown the beef. Cook the ground beef in a large pot over medium-high heat, breaking it up, until no pink remains. Ground beef is done at 160°F.
- Add the vegetables. Stir in the onion, bell pepper and zucchini or mushrooms. Cook 4 to 5 minutes until soft, then add the garlic for 1 minute.
- Bloom the spices. Add the spice blend and tomato paste and stir for 1 minute until fragrant.
- Add the liquid. Pour in the diced tomatoes and broth, scraping up the browned bits.
- Simmer. Bring it to a boil, lower the heat and simmer uncovered for 30 to 45 minutes, stirring now and then.
- Taste and adjust. Add salt, cayenne or a squeeze of lime before serving.
Slow cooker and Instant Pot keto chili
| Method | How to cook it |
|---|---|
| Slow cooker | Brown the beef and vegetables first, then cook on low 6 to 8 hours or high 3 to 4 hours |
| Instant Pot | Brown on sauté, add the rest, pressure cook 15 minutes, natural release 10 minutes |
| Dutch oven | Simmer covered in a 325°F oven for 1½ hours, then uncover for 15 minutes |
Keto chili swaps and variations
- No beans, more bulk: Add diced zucchini, mushrooms, cauliflower rice or extra meat.
- Chunky chili: Use 2 pounds of cubed chuck roast and simmer for 2 to 2½ hours until tender.
- Bacon chili: Cook 4 slices of chopped bacon first and brown the beef in the drippings.
- Creamy chili: Stir in 2 ounces of cream cheese at the end.
- Turkey version: Use ground turkey and chicken broth and add an extra teaspoon of cumin.
For a classic bean chili the whole family can share, see our homemade chili recipe.
Keto-friendly chili toppings
| Topping | Why it works |
|---|---|
| Shredded cheddar | Rich and melty |
| Sour cream | Cools the heat |
| Sliced avocado | Creamy, filling fat |
| Crumbled bacon | Smoky crunch |
| Green onions or cilantro | Fresh bite |
| Pickled jalapeños | Extra heat and tang |
Storing and freezing keto chili
Refrigerate leftovers within 2 hours. FoodSafety.gov's cold food storage chart gives soups and stews with meat 3 to 4 days in the fridge and 2 to 3 months in the freezer for best quality. Freeze it in single portions for quick lunches and reheat until it's steaming throughout.
Plan your low-carb chili night
- Meal Planner & Grocery List, $3.99. Put keto chili and its leftover night on the weekly grid and shop for it in one trip.
- Family Recipe Binder, $6.99. Save your spice blend and favorite swaps so the next batch tastes the same.
- Budget Planner Printable, $5.99. Track how buying beef in bulk and batch cooking keep your grocery spending steady.
Browse all our Printables.
More low-carb and chili ideas
Want a low-carb start to the day too? See our keto breakfast ideas, and check is chili healthy for nutrition by chili type.
Need more keto dinners for the week? Our keto diet recipes page groups 60 ideas by chicken, beef and pork, seafood and sides.
Frequently asked questions
What makes chili keto? Chili becomes keto when you leave out the beans, skip sugar and corn, and keep starchy add-ins off the plate. Meat, low-carb vegetables, spices and a modest amount of tomato make a thick, hearty bowl without the main carb sources.
Can you eat chili on keto? Yes, you can eat chili on keto if it's made without beans, corn or added sugar. Traditional chili gets most of its carbs from beans, so a no-bean keto chili built on beef, peppers and spices fits much better.
What can I use instead of beans in keto chili? Use extra ground beef, diced zucchini, chopped mushrooms or cauliflower rice instead of beans in keto chili. They add bulk and texture, and mushrooms and zucchini soak up the spices well.
Are tomatoes OK in keto chili? Tomatoes are fine in keto chili in moderate amounts. A can of diced tomatoes and a little tomato paste spread across 6 servings adds flavor without many carbs per bowl. Check labels and choose cans with no added sugar.
How many carbs are in keto chili? Keto chili carbs depend on your exact ingredients, mainly the tomatoes, onion and peppers. Enter your recipe into a nutrition app or check the labels to get a per-bowl count. Leaving out beans, corn and sugar removes the biggest carb sources.
What meat is best for keto chili? 80/20 ground beef is the best all-around meat for keto chili because the fat adds flavor and keeps it filling. You can mix in ground pork, Italian sausage, chuck roast cubes or ground turkey for variety.
How do you thicken keto chili without flour or beans? Simmer keto chili uncovered for the last 15 to 20 minutes so the liquid reduces. A tablespoon of tomato paste, a handful of shredded cheese stirred in, or a little cream cheese also thickens it without flour.
Can you make keto chili in a slow cooker? Yes, keto chili works well in a slow cooker. Brown the beef and vegetables first, then add everything to the cooker and cook on low for 6 to 8 hours or high for 3 to 4 hours.
Can you make keto chili in an Instant Pot? Yes, brown the beef on sauté, add the remaining ingredients and pressure cook keto chili for 15 minutes with a 10-minute natural release. Stir in a splash of broth first so the pot doesn't show a burn warning.
What toppings are keto friendly for chili? Keto-friendly chili toppings include shredded cheddar, sour cream, sliced avocado, green onions, jalapeños, cilantro and crumbled bacon. Skip tortilla chips and crackers, or use crisp baked cheese crisps instead.
How long does keto chili last in the fridge? Keto chili lasts 3 to 4 days in the fridge in a covered container. Cool it within 2 hours of cooking and reheat each serving until it's steaming hot all the way through.
Can you freeze keto chili? Yes, keto chili freezes well, and it tastes best within 2 to 3 months. Freeze it in meal-size containers without toppings, thaw it overnight in the fridge and reheat it on the stove until it's hot all the way through.
How do I plan keto chili into a weekly meal plan? The Meal Planner & Grocery List from HomeBase Paper Co. ($3.99) lets you put keto chili on the weekly grid, add every ingredient to one shopping list and plan a second night of leftovers. A double batch covers lunches too.
Sources
- Diet Review: Ketogenic Diet for Weight Loss (Harvard T.H. Chan School of Public Health) nutritionsource.hsph.harvard.edu
- Safe Minimum Internal Temperature Chart (FoodSafety.gov) foodsafety.gov
- Cold Food Storage Chart (FoodSafety.gov) foodsafety.gov