The person who came up with the phrase “comfort in a bowl” must have been thinking about this keto chili recipe. It warms me from the inside out. It’s got heat and flavor. It leaves me full and satisfied. It quenches my rich comfort food cravings. Seriously, I fall in love with this low carb chili all over again every time I make it. And I think you will, too.
This is by far my most traditional keto chili recipe. If you want something different, try my whole30 chili or my keto white chicken chili. No matter what kind you make, don’t forget the keto cornbread!.
Beans are a staple ingredient in many chili recipes, but can they be included in keto-friendly versions? As a high-fat, low-carb diet, keto limits foods that are high in carbohydrates, including beans. However, with careful selection and portion control, certain types of beans can be incorporated into keto chili in moderation.
An Overview of Beans and the Keto Diet
Most beans are too high in carbs to be part of a ketogenic eating plan. One cup of canned pinto beans, for example, contains around 40 grams of net carbs. To stay in ketosis keto dieters aim to keep net carbs under 20-50 grams per day. Some keto guides even recommend limiting carbs to just 10-15 grams initially. With numbers like these regular beans would use up the entire day’s allotment in a single serving.
However. there are a few bean varieties that provide fewer net carbs
- Black soybeans: Around 16 grams of net carbs per cup
- Lentils: Around 16 grams of net carbs per cup
- Green beans: Around 7 grams of net carbs per cup
- Snow peas: Around 4 grams of net carbs per cup
- Green peas: Around 5 grams of net carbs per cup
While these bean options are lower in carbs than other beans, they still contain a significant number of carbs. Someone following a strict keto diet likely wouldn’t be able to fit more than 1/4 to 1/2 cup beans into their daily intake.
For keto chilis and stews, bean portions would need to be very small to keep the carb count reasonable. Nonetheless, incorporating a small amount of black soybeans, lentils, or green beans can add fiber, protein, and texture to keto-friendly chili recipes.
Tips for Adding Beans to Keto Chili
When adding beans to keto chili, moderation and careful tracking of net carbs is key. Here are some tips:
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Use 1/4 to 1/2 cup beans per 2-4 servings of chili. Any more will likely tip carb intake over keto limits.
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Look for low-carb black soybean pasta as an alternative to whole beans. With only 5 grams of net carbs per serving, pasta made from black soybeans can provide texture without excessive carbs.
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Mix in non-bean items like mushrooms, cauliflower, or ground meat to bulk up the chili and reduce the bean-to-other ingredient ratio.
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Plan the rest of the day’s meals around the chili, choosing very low carb foods to account for the beans.
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Substitute beans for lower-carb vegetables like spaghetti squash or zucchini noodles if carb counts are too high.
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Avoid additional high-carb ingredients like corn, rice, or sweet peppers to keep net carbs down.
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Track net carbs closely when developing and testing keto chili recipes with beans. Adjust future versions if carb counts need lowering.
Keto-Friendly Ways to Thicken Beanless Chili
Since beans help thicken and add body to chilis, removing them can make the texture too thin and watery. Here are some good options for thickening keto chili without beans:
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Simmer uncovered until some liquid evaporates. The longer cooking time will help thicken.
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Mix in a spoonful of tomato paste or puree. A little goes a long way toward adding thickness.
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Add shredded low-carb vegetables like zucchini, cabbage, or spinach. They will release moisture then break down into the chili.
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Use a slurry of xanthan gum or psyllium husk powder. Start with 1/2 tsp per batch and add more slowly until desired thickness is reached.
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Try collagen peptides or gelatin powder. 1-2 scoops can help bind and thicken liquid.
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Add finely chopped nuts like pecans or walnuts. The fat helps create richness and body.
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Use shredded low-carb cheese like cheddar or pepper jack. The proteins will help give a creamy texture.
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Puree a portion of the chili then mix back in. This incorporates thicker texture from blended ingredients.
Sample Keto Chili Recipe with Black Soybeans
Here is a keto-friendly chili recipe using a moderate amount of black soybeans to add fiber and texture. Makes 6 servings.
Ingredients:
- 1 lb ground beef
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 bell pepper, chopped
- 2 tbsp olive oil
- 1 (14.5 oz) can diced tomatoes
- 1 cup water or broth
- 2 tbsp tomato paste
- 1 (15 oz) can black soybeans, drained and rinsed
- 3 tbsp chili powder
- 1 tsp cumin
- 1 tsp oregano
- 1/4 tsp cayenne pepper (optional)
- Salt and pepper to taste
Instructions:
- In a skillet over medium heat, cook ground beef until browned, 5-7 minutes. Drain excess fat.
- Add onion and continue cooking 5 minutes until softened. Add garlic and bell pepper and cook 2 minutes more.
- Transfer meat mixture to slow cooker. Add remaining ingredients and stir well.
- Cook on low heat for 6-8 hours.
- Adjust seasoning as needed before serving. Top with shredded cheese, sour cream, avocado, etc.
This chili provides around 11 grams of net carbs per serving. Pair with a low-carb side like cauliflower rice or zucchini fries for a keto-friendly meal.
The Bottom Line on Beans and Keto Chili
While most beans are too high in carbs for the ketogenic diet, incorporating small portions of low-carb beans like black soybeans or lentils can add texture and nutrition to keto chili recipes. Just be sure to limit bean amounts to 1/4 -1/2 cup per recipe serving and balance with non-starchy vegetables, healthy fats, and proteins. Track net carbs closely to stay within your daily carb limits for ketosis. With careful planning, beans can be included as part of a well-rounded keto chili.
Why You’ll Love My Keto Chili Recipe
- Very tasty—the thick tomato sauce, the heat from the green chilies, the tasty ground beef, and the huge amounts of spices will make you forget all about the beans. People have even told me that my low-carb chili recipe helped them win contests!
- Thick and chunky – Nope, this is not brothy soup. I would say that my chili is thick and chunky when it comes to texture. A. k. a. the best camp. .
- This recipe only takes 15 minutes of your time, and you don’t have to do anything else. You can let it simmer in the slow cooker all day (it makes my house smell great!) or use one of my two faster ways to cook it.
- There are three ways to cook this dish: I like to make my keto chili in the crock pot. Make it in the Instant Pot. Make it on the stovetop. Just make it!.
- It is gluten-free and keto-friendly. It does have a few more net carbs than a typical keto meal, but it’s well worth it. Even when I could only eat 25g a day, I was still able to fit it into my macros. This dish is also naturally gluten-free.
Here I explain the ingredients for my best keto chili recipe, what each one does, and substitution options. For measurements, see the recipe card.
- Ground Beef: I like grass-fed ground beef and use 85/15 most of the time, but 80/20 or 90/10 will also work. You can also use ground turkey or chicken instead of beef for a lighter option.
- Aromatics – White onion and garlic. Please use both! You could use 2 to 3 teaspoons of onion powder and 1 teaspoon of garlic powder instead, but it wouldn’t taste the same.
- Diced tomatoes from a can: These give the chili its saucy tomato base and chunky texture. They also add liquid, since I don’t add any extra water or broth to it (unless I’m using the Instant Pot). You can use fire-roasted tomatoes instead of regular ones if you like a smokey taste.
- Green Chiles: These give it a mild heat, but they’re mostly there for taste. If your diced tomatoes already have green chilies in them, like the kind I use for Rotel dip, you can skip these. If you don’t like spicy food, use a diced bell pepper instead.
- Tomato paste gives the dish a stronger tomato flavor and more depth. Be sure there is no added sugar. If you really need to cut back on carbs, you can leave this out of my recipe since it has a lot of them.
- Worcestershire Sauce—I only use a few tablespoons of this gluten-free brand in the whole low-carb chili recipe to add a little sweetness and umami flavor. It’s not good for you to eat a lot of Worcestershire sauce, but this little bit in the whole batch is fine for me. If you don’t want to use it, you can use coconut aminos instead, but I think the flavor is worth it.
- Spices—Adding a lot of spices is the key to making great no-bean chili. Cumin, dried oregano, sea salt, black pepper, and a bay leaf are what I use. Chili powder is the most important thing! I make it a little less spicy for my little girls by adding toppings (see below for ideas!). They even like it.
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BEST KETO CHILI RECIPE with BEANS! How to Make Keto Chili That’s Only 5 Net Carbs! Low Carb Love
FAQ
Are chili beans high in carbs?
Is chilli keto friendly to eat?
Which beans are keto friendly?
Is canned chili keto?
Is there a keto chili without beans?
There are plenty of alternatives if you still want chili and need more texture than Keto chili without beans (Keto Chili con Carne). It’s fantastic, but a very meaty type of deal. Use any of these alternatives if you want to skip the black soybeans. They all have mild flavor profiles.
Are lima beans good for low carb diet?
One cup of cooked lima beans contains only 40 grams of total carbohydrate. Whether this amount is appropriate for an individual depends on the amount of carbohydrates allowed on the low carb diet being followed. Lima beans are rich in fiber and protein as well as plenty of minerals and vitamins. Individuals who do not consume beans and other plant foods regularly may initially notice an increase in bloating and gas. Digestive symptoms tend to decrease over a short period of time with regular consumption. Start by eating smaller amounts of lima beans and increase the amount incrementally.
Are chili recipes keto?
Yes and no. There is no shortage of chili recipes out there. A quick search for chili recipes netted 201,000,000 results. But not all of those are going to make the keto cut. Low-carb and keto chili recipes are something else entirely.
Is chili low-carb or keto?
Low-carb and keto chili recipes are something else entirely. Even savory dishes like chili can contain sugar from ketchup and tomatoes, and tons of beans that are packed with carbohydrates. Even some spice mixes come with fillers that can increase the carb count of your meal. So, what if your favorite chili recipe is high-carb?