Keto Chili by Keto Karma | Ketokarma.com - Easy Low Carb Recipes! (2024)
This recipe includes two things that I’m a big fan of, easy crock-pot (and Instant Pot) meals and homemade chili! I love being able to quickly toss some fresh ingredients into the slow cooker in the morning. Then have a hearty meal by the end of the day. This beanless chili recipe is on a weekly rotation in our house.
This is a meal that really brings our small family together, especially on cold days! We usually look forward to it all day as it simmers in the crock-pot. The smell of the chili as it fills the house is also a wonderful thing. You can smell the onion and bell peppers all throughout the house.
It’s simple to make this keto friendly recipe and will only take 15 minutes to prep. Start by browning the ground beef and sausage in a large pan. Use a wooden spoon to break up the clumps. Drain the meat and reserve half of the drippings.
Transfer the drained meat into the slow cooker and add the bell pepper, diced tomatoes, chili powder, cumin, other ingredients. Stir to combine. Cook 6-8 hours on low – you’ll know it’s ready when the veggies are soft.
Top with your favorite toppings like shredded cheese, green onions, sour cream, and/or sliced jalapenos. I also like to make our Cheddar Jalapeño Keto Cornbread Muffins as a compliment to the chili
If you have an instant pot I have added the instructions below to make this recipe in 40 minutes!
Keto Chili Instant Pot Cooking Instructions: Ready in 40 Mins!
Prep time: 5 mins / Cook Time: 35 Mins / Total: 40 Mins
Press the “Sauté” button on the Instant Pot.
Add the ground beef and sausage to the pot and cook until brown.
Once the meat is browned set Instant Pot to “keep warm/cancel”.
Add the remaining ingredients (plus add an additional 1/3 cup of water (so 2/3 c total water) if you’re using a Instant Pot® Duo™ Nova – to avoid the burning – the original instant pot as shown in the video doesn’t require the extra water) into the Instant Pot and mix well. (No need to remove liquids as instructed in crock pot cooking method),then cover and lock the lid. Make sure the steam valve is closed.
Select Bean/Chili setting (30 mins)
Once the chili is done, the Instant Pot will automatically switch to the “Keep Warm” mode. Allow the pressure to release naturally or use the quick release.
Stir chili before serving!
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Storing the chili
We usually get 2-3 meals out of this chili recipe and you can double up if you want more. This recipe is great for meal planning for the week. Make sure to store in a refrigerator safe dish, I would recommend using a glass dish to prevent staining.
You can freeze this chili and it will last for weeks. Use freezer bags and portion them out properly so that you only warm-up what you plan to eat. When heating up, just pop in the microwave to heat to your desired temp.
Macros will vary depending on the brands that you purchase, so be sure to look for the lowest carb options with the tomato paste, diced tomatoes in tomato sauce, and sausage.
* Percent Daily Values are based on a 2000 calorie diet.
🔪Prep 15mins
🔥Cook 8hrs
⏱Total 8hrs15mins
🍽Yield 6 people
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Ingredients
6 people
Instructions
5 steps
In a large pot, brown the ground beef and sausage using a wooden spoon to break up the clumps. Drain the meat, reserving half of the drippings.
Transfer the drained meat into a slow cooker. Add the reserved drippings, bell pepper, onion, garlic, tomatoes with juice, tomato paste, chili powder, cumin and water and mix well.
Place the lid on the crockpot, set on low, and cook for 6-8 hours, or high for 5 hours, until veggies are soft.
Serve topped with shredded cheese, green onions, sour cream, and/or sliced jalapenos.
Cucumber is another popular salad vegetable. It contains many essential nutrients, including vitamin K. Cucumber is also suitable for the keto diet, as its carb content is just 3.63 g per 100 g. To make the carb content lower, a person can peel the cucumber before eating it.
While sweeter red bell peppers contain about six grams of net carbs per cup (chopped), green bell peppers weigh in at just 4.38 grams of net carbs. Though milder in flavor, green bell peppers still pack notable nutrition—and are especially high in vitamin C, says Brown.
Classic bean-based chili is not keto-friendly, as beans are high in carbohydrates. Luckily you can still make a keto-friendly chili without the beans. All of the traditional chili spices, such as chili powder, ground cumin and smoked paprika, are great flavor-boosters for keto foods.
A low-carb thickener for chili could be xanthan gum or glucomannan powder. Both of these are low-carb, keto-friendly thickeners that can be used in small amounts to thicken chili without adding carbs.
Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.
Whether pickles fit the keto diet depends largely on how they're made and many you're eating. Keto generally allows for 20–50 grams of carbs per day. As 2/3 cup (100 grams) of sliced, sweetened pickles packs 20–32 grams of net carbs, these types may meet or exceed your daily carb allowance with just one portion ( 8 ).
Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.
On a strict keto diet, your best bet for beans is to choose either green beans or black soybeans. While green beans are typically prepared more like a vegetable than a bean, black soybeans are a great alternative to other, starchier beans in soups, bean dips, refried beans, or other recipes.
The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day—less than the amount found in a medium plain bagel—and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein.
Hot dogs are made with ingredients that are naturally low in carbs. An average hot dog is about 1.73 grams of total carbs. As for the bun, you can't have a conventional bun in order to follow the keto diet. The average hot dog bun will cost you 24.3 grams of total carbs.
Regular, full fat sour cream is made from cream and contains far more fat than carbs. Therefore, it's considered keto-friendly. However, low fat or nonfat sour cream is not. Full fat sour cream can provide some variety in a keto diet when used as a dip base or incorporated into recipes to boost the fat content.
Cauliflower Rice: Another option is to use cauliflower rice instead of beans. Simply pulse some cauliflower in a food processor until it resembles rice, and then add it to your chili. Cauliflower rice is low in carbs and high in fiber, making it a great choice for a keto-friendly chili.
Traditionally, we expect a robust, spicy base, meat and/or beans, perhaps some bonus veggies, and a thick, rich consistency. Unlike soups, which are brothy, or even bisques, which are creamy yet thinner, chili is meant to be more stew-like; it's a definite stick-to-your-ribs creation.
Yes, you may include beans in a ketogenic diet. But, be cautious of their carb content. It's best to stick to low-carb options like green beans and black soybeans. Remember, it's all about portion sizes, so choose beans that have the least carb counts.
One cup of cucumbers contains only 16 calories and 3 grams of net carbs, making it a sure fit for a keto plan. They are also a rich source of vitamin K, which helps support a healthy heart. Cabbage is another great vegetable that will fit within your keto restrictions.
You do not have to limit vegetables if you are on the keto diet or are considering it. Plenty of low-carb vegetable options include arugula, asparagus, bell peppers, broccoli, Brussels sprouts, cauliflower, kale, mushrooms, spinach, and tomatoes.
Starchy vegetables contain more digestible carbohydrates than fiber and should be limited when you're on the ketogenic diet. These include corn, potatoes, sweet potatoes and beets. Limit high-sugar fruits too, which spike your blood sugar more quickly than berries and have more carbohydrates.
Introduction: My name is Domingo Moore, I am a attractive, gorgeous, funny, jolly, spotless, nice, fantastic person who loves writing and wants to share my knowledge and understanding with you.
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