Keto chili is proof that the beans were never the best part. This pot leans on 90% lean ground beef, a heavy hand of chili powder and cumin, and a spoonful of cocoa that makes the whole thing taste like it simmered all afternoon.
A bowl lands at 7 g net carbs with 38 g of protein and about 440 calories, toppings included. Diced celery and bell pepper give it the chunky body that beans usually provide.
Chili is an easy meal to over-serve. If you want to know what a sensible bowl looks like for your goals, run your numbers through my free macro calculator first.
- 7 g net carbs and 38 g protein per bowl, about 440 calories with cheddar and sour cream.
- Brown the beef hard. Deep color on the meat is where most of the flavor comes from.
- Bloom the spices in the fat for a minute before the liquid goes in. It wakes them up.
- A tablespoon of cocoa adds depth, not chocolate flavor. Nobody will guess it’s there.
- It tastes better on day two and freezes for up to 3 months.
Why This Works on Keto
Traditional chili gets a big share of its carbs from beans, and a single cup of kidney beans can carry more net carbs than you might want in a whole day on keto. Pull them out and chili becomes one of the easiest low-carb dinners there is.
What’s left is mostly beef, tomato, and spice. Lean ground beef brings a big dose of protein, which is what keeps a bowl of chili filling for hours instead of leaving you rummaging through the pantry at 9 PM.
It also scales well. One pot feeds a family tonight and covers several lunches, and having a keto meal ready to reheat is often the difference between sticking with the plan and ordering takeout.
A Few Notes on the Ingredients
Ground beef: this recipe is built and calculated on 90% lean beef. It browns well without leaving a pool of grease. If you use a fattier blend, drain some of the fat after browning.
Chili powder is a blend, and brands vary a lot in heat and salt. Taste yours on its own first. If it’s mild, add a pinch of cayenne or a chipotle powder for smoke.
Crushed tomatoes and tomato paste carry most of the carbs, so measure them. The paste gets cooked in the pot for a couple of minutes until it darkens, which takes away the raw, tinny taste.
Celery may seem out of place, but diced small it softens into the chili and gives the texture that beans usually would, for a fraction of the carbs.
Keto Chili
Ingredients
Equipment
Method
- Dice the onion, bell pepper, and celery. Mince the garlic.
- Heat the olive oil in a large pot or dutch oven over medium-high heat. Add the ground beef and cook, breaking it up, until well browned, about 8 minutes. Drain any excess fat.
- Add the onion, bell pepper, and celery and cook 5 minutes, until they begin to soften. Stir in the garlic for 30 seconds.
- Add the chili powder, cumin, smoked paprika, oregano, cocoa, salt, and pepper. Stir for 1 minute so the spices toast in the fat.
- Stir in the tomato paste and cook 2 minutes, until it darkens slightly.
- Add the crushed tomatoes and beef broth. Bring to a simmer, then lower the heat, partly cover, and simmer 30 minutes, stirring now and then.
- Uncover and simmer 10 more minutes if you want it thicker. Taste and adjust the salt.
- Ladle into bowls and top each with cheddar and a spoonful of sour cream.
Nutrition
Notes
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Plan your week
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Build my week →Make It Your Own
- Dairy free: Skip the cheddar and sour cream and top with diced avocado and fresh cilantro.
- Swap the protein: Use ground turkey, or half beef and half ground pork for a richer pot.
- Slow cooker: Brown the beef and bloom the spices on the stove, then cook everything on low for 6 hours.
- More heat: Add a minced jalapeño with the onion and a pinch of cayenne with the spices.
- Extra veg: Stir in a diced zucchini for the last 15 minutes of simmering.
Storage, Leftovers, and Serving
Let the chili cool, then refrigerate in sealed containers for up to 4 days. For the freezer, portion it into bags or containers, leave a little headroom, and freeze for up to 3 months.
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Reheat on the stove over medium-low with a splash of broth, or microwave single bowls for 2 to 3 minutes, stirring halfway. Thaw frozen chili overnight in the fridge for the best texture.
Serve it over cauliflower rice or with a side of sliced avocado. For more hearty low-carb weeknight meals, browse my keto dinner recipes.
Where I shop
Where I Buy My Pantry Staples
Thrive Market is the online grocery membership I use for pantry staples. It is handy for the oils, nuts, seeds, spices and gluten-free basics that recipes like this one call for, delivered to your door.
Get 40% off your first order →Referral link: new members get 40% off their first order (up to $30), and Thrive Market gives me store credit if you join. I only recommend products I use myself or recommend to my clients.
Frequently Asked Questions
Is Chili Keto Without Beans?
Yes, once the beans are gone chili fits keto well. This version has about 7 g net carbs, 38 g protein, and 28 g fat per bowl, including the cheddar and sour cream on top.
How Do I Make Keto Chili Thicker?
Simmer it uncovered for the last 20 minutes so the liquid reduces. If it’s still loose, stir in a little more tomato paste, or whisk a small pinch of xanthan gum into a spoonful of broth and stir it in.
Can I Freeze Keto Chili?
Yes. Cool it completely, portion it into freezer containers, and freeze for up to 3 months. Freeze it without the cheese and sour cream, then add fresh toppings after reheating.
Your This-Week Plan
Here’s the experiment: make this pot on Sunday and eat it for dinner once and lunch twice this week. Notice whether a protein-heavy bowl at noon changes how you feel at 3 PM. If the afternoon slump fades, keep chili in your weekly rotation.
This recipe is for general education, not medical advice. Nutrition values are estimates and will vary with brands. If you’re pregnant, have a health condition, or take medication for blood sugar or blood pressure, check with your doctor before starting keto.
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