Instant Pot Best Keto Chili Recipe / Low Carb Friendly (2024)

FAQs

Can you eat chili on a low carb diet? ›

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.

Chili without beans, with meat, homemade (1 cup) contains 12.8g total carbs, 8.1g net carbs, 10.6g fat, 16.6g protein, and 206 calories.

Chili powder (0.25 teaspoon) contains 0.3g total carbs, 0.1g net carbs, 0.1g fat, 0.1g protein, and 2 calories.

Highest and Lowest Carb Beans

Among these, black soybeans and green beans have the lowest carbs, potentially making them better for a keto diet. On the other hand, chickpeas, pinto beans, and navy beans have high carbs. You might want to avoid these if you're strictly following a keto diet.

Keto-friendly beans

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.

Whisk until smooth and free of lumps, then stir into the mixture. Note: The type of flour used to create a cornmeal slurry does not matter. All purpose flour, whole wheat flour, almond flour or another variety will work. However, any variety outside all-purpose and wheat may alter the taste of the chili.

Can you eat beans on a low-carb diet? A. Due to their high carbohydrate content, most types of beans, such as red kidney beans, black beans, and pinto beans, should be avoided on a typical ketogenic diet. Low-carb bean options like edamame, and green beans, on the other hand, can be consumed in moderation.

Black Beans

Legumes — like beans and lentils — are pretty much off limits on keto. “Legumes are loaded with fiber and antioxidants,” says Glassman. While they do offer an impressive source of digestion-friendly fiber, prepared black beans pack about 13 g of net carbs into just half a cup, according to USDA data.

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.

Can you eat chili peppers on keto? ›

The good news is that chili peppers are generally considered to be keto-friendly, as they are low in carbohydrates and high in fiber. In fact, chili peppers are often used as a way to add flavor and spice to keto-friendly dishes, such as chili or fajitas, without adding many carbs.

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.

Here are some excellent options for your keto kitchen: Spices: Ground spices: Black pepper, cayenne pepper, chili powder, cinnamon, cumin, ginger, garlic powder, onion powder, paprika (smoked or sweet), turmeric.

The lowest-carb options include thyme, basil, coriander, tarragon, mint, cinnamon, and ginger. Oregano, paprika, cumin, and cayenne have slightly more carbs, but are also low-carb safe options when used in smaller amounts.

Traditional chili recipes usually include beans, which are high in carbs and not very keto-friendly. However, you can easily make a keto-friendly version of chili by replacing the beans with low-carb vegetables like bell peppers and zucchini. You can also add some ground beef or pork for protein and healthy fats.

Chili with beans and meat, homemade (1 cup) contains 23.5g total carbs, 16.3g net carbs, 9.1g fat, 18.2g protein, and 242 calories.

Helps with weight loss

Other studies show that chili peppers can increase metabolism and help you burn off the calories you do eat. While eating them by themselves may not lead to a significant change in your weight, using them with your doctor-approved weight loss plan may help you see results more quickly.