Keto No Bean Chili: The Ultimate Low Carb Comfort Food Recipe
Craving chili on a low-carb or ketogenic diet? Traditional chili recipes are often loaded with beans, which are high in carbohydrates. But don’t worry, you don’t have to miss out on this classic comfort food! This keto no bean chili recipe delivers all the hearty flavor and satisfying warmth of traditional chili, without the carb overload. It’s packed with rich, meaty goodness, flavorful spices, and a touch of heat, making it the perfect dish for a chilly evening or a casual gathering.
This recipe is incredibly versatile and easy to customize to your liking. Feel free to adjust the spice level, add different vegetables, or use your favorite ground meat. The possibilities are endless!
## Why No Bean Chili is Perfect for Keto
The ketogenic diet focuses on drastically reducing carbohydrate intake and replacing it with fat. Beans, being legumes, are relatively high in carbs. This recipe eliminates beans, making it a perfect fit for a ketogenic lifestyle. Instead, we focus on using nutrient-rich vegetables like bell peppers and cauliflower rice to add texture and substance without the carbohydrate spike.
## Ingredients You’ll Need
Here’s a breakdown of the ingredients you’ll need to make this delicious no bean keto chili:
* **Ground Meat:** 2 lbs of ground beef (80/20 or leaner works well). You can also use ground turkey, ground chicken, or even ground bison for a different flavor profile.
* **Onion:** 1 medium yellow onion, chopped. Yellow onions provide a good balance of sweetness and sharpness.
* **Bell Peppers:** 2 bell peppers, chopped (any color). Bell peppers add sweetness, color, and essential vitamins.
* **Garlic:** 4 cloves of garlic, minced. Garlic is a must for adding depth of flavor to any chili.
* **Tomato Paste:** 6 oz can of tomato paste. Tomato paste provides a concentrated tomato flavor and helps thicken the chili.
* **Diced Tomatoes:** 1 (28 oz) can of diced tomatoes, undrained. Diced tomatoes form the base of the chili’s liquid.
* **Beef Broth:** 1 cup of beef broth. Beef broth adds richness and depth of flavor. You can substitute with chicken broth or vegetable broth if needed.
* **Chili Powder:** 2-3 tablespoons of chili powder. Chili powder is the key spice blend for chili, providing warmth and complexity. Adjust to your spice preference.
* **Cumin:** 2 teaspoons of ground cumin. Cumin adds earthy and warm notes to the chili.
* **Smoked Paprika:** 1 teaspoon of smoked paprika. Smoked paprika adds a smoky depth of flavor.
* **Oregano:** 1 teaspoon of dried oregano. Oregano adds a savory and aromatic element.
* **Cayenne Pepper:** 1/4 – 1/2 teaspoon of cayenne pepper (optional). Cayenne pepper adds a kick of heat. Adjust to your spice preference.
* **Cauliflower Rice:** 1 (12 oz) bag of frozen cauliflower rice. Cauliflower rice adds bulk and texture without the carbs of beans.
* **Olive Oil or Avocado Oil:** 2 tablespoons of olive oil or avocado oil. For sautéing the vegetables and ground meat.
* **Salt and Pepper:** To taste. Season to your liking.
* **Optional Toppings:** Shredded cheddar cheese, sour cream, avocado, chopped green onions, cilantro.
## Step-by-Step Instructions
Follow these simple steps to create a flavorful and satisfying keto no bean chili:
1. **Brown the Ground Meat:** In a large pot or Dutch oven, heat olive oil or avocado oil over medium-high heat. Add the ground meat and cook, breaking it up with a spoon, until browned. Drain off any excess grease.
2. **Sauté the Vegetables:** Add the chopped onion and bell peppers to the pot with the browned meat. Cook until the vegetables are softened, about 5-7 minutes.
3. **Add Garlic and Tomato Paste:** Add the minced garlic and tomato paste to the pot. Cook for 1 minute, stirring constantly, until fragrant. This helps to bloom the spices and deepen the flavor.
4. **Add Remaining Ingredients:** Stir in the diced tomatoes (undrained), beef broth, chili powder, cumin, smoked paprika, oregano, cayenne pepper (if using), and cauliflower rice. Season with salt and pepper to taste.
5. **Simmer the Chili:** Bring the chili to a simmer, then reduce the heat to low, cover, and cook for at least 30 minutes, or up to 1-2 hours. The longer it simmers, the more the flavors will meld together.
6. **Adjust Seasoning:** Taste the chili and adjust the seasoning as needed. Add more salt, pepper, chili powder, or cayenne pepper to your liking.
7. **Serve and Enjoy:** Serve hot, topped with your favorite toppings like shredded cheddar cheese, sour cream, avocado, chopped green onions, or cilantro.
## Tips and Variations
* **Spice Level:** Adjust the amount of chili powder and cayenne pepper to control the spice level. Start with less and add more to taste.
* **Meat Options:** Feel free to experiment with different types of ground meat, such as ground turkey, ground chicken, or ground bison.
* **Vegetable Additions:** You can add other low-carb vegetables like zucchini, mushrooms, or spinach to the chili.
* **Slow Cooker/Crock-Pot:** This chili can easily be made in a slow cooker. Brown the ground meat and sauté the vegetables as directed, then transfer everything to the slow cooker. Cook on low for 6-8 hours or on high for 3-4 hours.
* **Instant Pot:** You can also make this chili in an Instant Pot. Brown the ground meat and sauté the vegetables using the sauté function, then add the remaining ingredients. Cook on high pressure for 15 minutes, followed by a natural pressure release for 10 minutes.
* **Thickening the Chili:** If you prefer a thicker chili, you can add a tablespoon of xanthan gum. Mix the xanthan gum with a small amount of cold water to form a slurry, then stir it into the chili during the last few minutes of cooking.
* **Freezing:** This chili freezes well. Allow it to cool completely before transferring it to freezer-safe containers. It can be stored in the freezer for up to 3 months.
* **Bone Broth:** Substitute regular beef broth with bone broth for added nutrients and collagen.
* **Add some heat:** Add a chopped jalapeno or serrano pepper for an extra spicy kick.
* **Smoked Meats:** Add chopped smoked sausage, bacon, or brisket for a smokier flavor.
* **Make it Vegetarian (or Vegan):** For a vegetarian version, omit the ground meat and use a meat substitute like crumbled tofu or tempeh. Ensure your broth is vegetable broth. For a vegan version, omit cheese and sour cream toppings and consider using a vegan sour cream alternative.
## Nutritional Information (per serving, approximate)
* Calories: Varies depending on the ingredients and portion size, but generally around 300-400 calories
* Net Carbs: 5-7 grams
* Protein: 25-30 grams
* Fat: 20-25 grams
* Fiber: 3-5 grams
*(Note: Nutritional information is an estimate and may vary based on specific ingredients and portion sizes.)*
## Serving Suggestions
This keto no bean chili is delicious on its own, but here are a few serving suggestions to elevate your chili experience:
* **Classic Toppings:** Shredded cheddar cheese, sour cream, chopped green onions, cilantro, diced avocado.
* **Low-Carb Tortilla Chips:** Serve with low-carb tortilla chips for dipping.
* **Over Cauliflower Rice:** Spoon the chili over a bed of cauliflower rice for a complete and satisfying meal.
* **With a Side Salad:** Pair the chili with a fresh side salad for a balanced meal.
* **Stuffed Bell Peppers:** Use the chili as a filling for stuffed bell peppers.
## Frequently Asked Questions (FAQ)
**Q: Can I use canned beans in this recipe if I’m not strictly keto?**
A: While this recipe is specifically designed to be low-carb and keto-friendly, you can add canned beans if you’re not following a strict keto diet. Just be mindful of the carbohydrate content and adjust your macros accordingly.
**Q: Can I make this chili ahead of time?**
A: Yes, this chili is even better the next day! The flavors meld together beautifully as it sits. You can make it a day or two ahead of time and store it in the refrigerator.
**Q: How long does this chili last in the refrigerator?**
A: This chili will last for 3-4 days in the refrigerator.
**Q: Can I freeze this chili?**
A: Yes, this chili freezes well. Allow it to cool completely before transferring it to freezer-safe containers. It can be stored in the freezer for up to 3 months.
**Q: What if I don’t have cauliflower rice?**
A: If you don’t have cauliflower rice, you can omit it or substitute it with another low-carb vegetable like chopped zucchini or mushrooms.
**Q: Can I use a different type of meat?**
A: Absolutely! Feel free to use ground turkey, ground chicken, ground bison, or even shredded cooked chicken or beef.
**Q: How can I make this chili spicier?**
A: Add more chili powder, cayenne pepper, or chopped jalapenos to increase the spice level.
## Enjoy Your Keto No Bean Chili!
This keto no bean chili is a flavorful, satisfying, and guilt-free way to enjoy a classic comfort food. It’s perfect for a chilly evening, a casual gathering, or a quick and easy weeknight meal. With its customizable ingredients and simple instructions, this recipe is sure to become a staple in your low-carb kitchen. So gather your ingredients, fire up your pot, and get ready to savor the rich, meaty goodness of this amazing keto chili!
**Recipe Card**
**Keto No Bean Chili**
A hearty and flavorful low-carb chili made without beans, perfect for the ketogenic diet.
**Prep Time:** 15 minutes
**Cook Time:** 30-60 minutes
**Total Time:** 45-75 minutes
**Servings:** 6-8
**Ingredients:**
* 2 lbs ground beef (80/20 or leaner)
* 1 medium yellow onion, chopped
* 2 bell peppers, chopped (any color)
* 4 cloves garlic, minced
* 6 oz can tomato paste
* 1 (28 oz) can diced tomatoes, undrained
* 1 cup beef broth
* 2-3 tablespoons chili powder
* 2 teaspoons ground cumin
* 1 teaspoon smoked paprika
* 1 teaspoon dried oregano
* 1/4 – 1/2 teaspoon cayenne pepper (optional)
* 1 (12 oz) bag frozen cauliflower rice
* 2 tablespoons olive oil or avocado oil
* Salt and pepper to taste
* Optional toppings: shredded cheddar cheese, sour cream, avocado, chopped green onions, cilantro
**Instructions:**
1. In a large pot or Dutch oven, heat olive oil or avocado oil over medium-high heat. Add the ground meat and cook, breaking it up with a spoon, until browned. Drain off any excess grease.
2. Add the chopped onion and bell peppers to the pot with the browned meat. Cook until the vegetables are softened, about 5-7 minutes.
3. Add the minced garlic and tomato paste to the pot. Cook for 1 minute, stirring constantly, until fragrant.
4. Stir in the diced tomatoes (undrained), beef broth, chili powder, cumin, smoked paprika, oregano, cayenne pepper (if using), and cauliflower rice. Season with salt and pepper to taste.
5. Bring the chili to a simmer, then reduce the heat to low, cover, and cook for at least 30 minutes, or up to 1-2 hours. The longer it simmers, the more the flavors will meld together.
6. Taste the chili and adjust the seasoning as needed. Add more salt, pepper, chili powder, or cayenne pepper to your liking.
7. Serve hot, topped with your favorite toppings like shredded cheddar cheese, sour cream, avocado, chopped green onions, or cilantro.
**Notes:**
* Adjust the spice level to your liking.
* Feel free to experiment with different types of ground meat and low-carb vegetables.
* This chili can be made in a slow cooker or Instant Pot.
* This chili freezes well.
Enjoy!