Hearty Keto Chili and Low Carb Beans

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You are in for a treat! This keto chili is delicious, hearty, and filling. It’s the perfect comfort food to enjoy on any Autumn evening. And, it’s also the best keto chili for meal prep a quick weeknight dinner or game-day lunch.

And yes, it says right in the title that there will be beans!!!!

Keto chili with beans in a bowl

How is this possible? On Keto?

Well…I miss the beans so I found a substitute. A darn good one.

This keto chili is made with ground beef, soy beans, diced tomatoes, onions, green bell pepper, and a variety of spices. It’s super easy to make and can be on the table in just 30 minutes. Serve it with some shredded cheese and sour cream, and you’ve got a delicious meal that everyone will love.

Now, I know some of you will have questions about the soy in this recipe.

And, the mean old Keto Cops will berate me on social media for this post (especially Pinterest), and that’s fine.

I have a thick skin. YES, YOU CAN HAVE SOYBEANS ON KETO AND I WILL ANSWER THAT QUESTION IN THIS POST IN DETAIL.

If you want a more traditional Chili Con Carne without the beans- this Keto Chili recipe is a good one. Although True Keto Chili con Carne would have just meat and spices without much else. Try this low carb canned chili when your in a hurry or just one person – it’s pretty good.

But First: The Keto Chili Recipe Ingredients

  • Ground beef – I use 80/20 but you can use whatever you like.

You could also go with leftover slow cooked pork or leftover spicy lamb.

You can use a bit of tomato paste, tomato sauce, beef broth or chicken bullion if you don’t have tomato bullion. But, it will add more carbs. The Knorr Caldo De Tomate has very little carbohydrates and big BIG flavor.

Optional

Browned ground beef in a pan

Instructions to make the keto chili:

  • Brown the ground beef and onions.
  • Add the can of tomatoes,beans water, and all other ingredients
  • Allow to simmer on medium/low heat for 20 minutes. Or see notes in the post about cooking in your crock-pot all day.
  • Serve with Keto cornbread, jalapenos, sour cream, cheese, green onions, cilantro or avocado if desired.

Tips & FAQ’s:

If you have questions about this low carb keto chili that you don’t see listed here, let me know in the comments and I’ll add them.

Can I eat chili on keto?

Chili is a great option for those on a keto or low carb diet, as it can be made very low-carb and high in fat. This low carb chili recipe with beans is the perfect example of a delicious and satisfying keto-friendly chili.

How many carbs are in keto chili?

It depends on what recipe you use. This particular recipe has 5 net carbs per serving (10 ounces). So, it’s perfectly Keto friendly and filling (no teenie tiny sized portions here).

But, onions and tomatoes are higher carb veggies so you have to watch out if you are adding extra.

Pro tip:

Green onions contain less carbs than other onions. Sprinkle them on top of your chili instead of adding more onion to the pot.

And, of course, the regular beans. Traditional beans are a no-no on Keto. That’s why the black soybeans in this recipe are such a treat. They are the beans lowest in carbs.

Is Soy okay on Keto?

This is a common question with regards to the keto diet.

While soy products are not traditionally considered a main ingredient of a healthy keto diet, they can be included in moderation as part of a well-rounded, nutrient-rich diet.

Soybeans are a good source of protein and fiber, and they contain a variety of vitamins and minerals.

If you’re looking to add soy to your keto diet, be sure to choose products that are low in carbs and sugar, such as these black soy beans, dried soybeans or tofu. You can also opt for soy-based protein powders or other supplements that are low in carbs and calories.

There has even been some speculation that soy will help if your in the midst of menopause.

As with anything, moderation is key when it comes to adding soy to your keto diet. Be sure to pay attention to your intake of soy-based products and monitor your progress or blood sugar if you are diabetic. If you find that you’re struggling to stay in ketosis or you’re not seeing the results you want, you may want to consider only having soy once in a while or cutting it out completely (boo).

Dried Black soybeans on a spoon

What Kind of Soybeans should you use in your chili?

You can go with the canned black soybeans that are ready to rock right out of the can. It’s the bean with lowest carbs.

Or, you can save a little money and buy the dried soybeans. Groceries are really expensive in the High Rocky Mountains so I do this.

I put a cup (or two if I want extra) in my Ninja Foodi and pressure cook them for about 20-25 minutes. At a lower altitude they may only need to be cooked for 15-20 minutes in a pressure cooker or insta-pot.

And, if you have picky kids who hate beans…they may like these. My teen prefers soybeans to the pinto or kidney beans in the more traditional chili recipe. She says its a texture thing but I find the textures quite similar.

I guess you’ll need to judge this for yourself.

And if you miss beans try these recipes:

Don’t want to use soybeans in your Keto Chili Recipe?

Okey dokey. You don’t have to use this amazing find in your chili. 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.

Diced Eggplant:

Diced eggplant has a nice toothy feel and tons of fiber. It’s low carb and keto friendly, and it gives the chili a hearty texture.

Peanuts:

The texture of peanuts closely mimics beans , making them a perfect keto friendly substitute. Peanuts are also a great source of protein and healthy fats.

Mushrooms:

Diced fresh or dried mushrooms in a pot of keto chili adds a nice depth of flavor. They also help to thicken the chili and add some extra fiber and minerals.

Can I make this low carb chili in my slow cooker?

Yes! Just brown the beef and onions and then add all the ingredients to your slow cooker and cook on low for 6-8 hours.

Or you could put it in a dutch oven @ 225F for 5-8 hours. I live in the High Rockies and cooking like this keeps our kitchen toasty in the winter.

Is this chili dairy free?

Yes, this chili is dairy free and Gluten Free. I don’t eat cheese because it totally stalls my weight loss and makes me GAIN WEIGHT- FAST.

If you need Dairy Free Keto Dinner Recipes, check this out.

Can I use any color bell peppers in this Keto Chili?

In short, yes. You can make this low carb chili however you want.

But different colors of bell peppers have different carb counts.

Green peppers have the fewest carbs, about 5 grams per pepper.

Red bell peppers have the most carbs, about 9 grams per pepper.

So if you want to keep this keto chili lower in carbs, use green bell peppers. Or you can skip the green peppers and add green chilies instead.

What can I serve with this Keto Chili Recipe?

There are so many delicious options! Here are a few of my favorites:

The list goes on.

If you are a spicy Mexican food lover check out this Ketofied Cinco de Mayo post (it doesn’t really have to be the 5th of May).

How do you thicken keto chili?

The best way to thicken keto chili is to let it cook longer. The longer it cooks, the more the water will evaporate and the thicker it will become.

If you want it thick right away, you can add some glucomannan or a SMALL amount of xanthan gum. Just start with a little and add more until it reaches the desired consistency.

I prefer glucomannan because it’s less likely to make your chili jello-y. And, it contains a BUNCH of fiber.

Jalapenos

Can I add hot chilies like jalapenos to the chili?

Absolutely! If you like it spicy, pile them on. Just remember that they will add a few carbs to the chili.

Do I have to cook the beef before adding it to the keto chili?

I would say yes. It’ll brown instead of get the weird grayish color.(Presentation does matter).

After you brown it, add the ground beef to the pot with the rest of the ingredients to simmer.

Do I have to use ground beef in this recipe?

Heck no!

You can make this chili with whatever protein you like. Ground turkey, venison, chopped steak, chopped bacon and ground lamb all make fantastic keto chili too!

That’s all for the Keto Chili with Beans Recipe!

I hope you enjoy it as much as I do. If you have any questions, comments or just want to argue about soy beans, please feel free leave them below. I answer every single question as quickly as I can.

Happy cooking!

Brandy

Keto Chili with Low Carb beans in a white bowl

Keto Chili with Low Carb Beans

Brandy
If you miss beans this Keto Chili with Low Carb Beans is going to fill that gap in the most delicious way. It's comfort food, game day goodness and quick weeknight deliciousness all rolled into one.
3.34 from 3 votes
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course dinner
Cuisine American, Keto, LCHF, Low Carb
Servings 8 servings
Calories 246 kcal

Ingredients
  

Optional

Instructions
 

  • Brown the ground beef and onions.
  • Add the can of tomatoes,beans water, and all other ingredients
  • Allow to simmer on medium heat for 20 minutes. Or see notes in the post about simmering in your crock-pot all day.
  • Serve with Keto cornbread, jalapenos, sour cream, cheese, green onions, cilantro or avocado if desired.

Notes

Nutrition

Serving: 10ozCalories: 246kcalCarbohydrates: 10gProtein: 16gFat: 16gSodium: 488mgFiber: 5gNet Carbs: 5gFat Ratio per Serving: 58.54%Protein Ratio per Serving: 26.02%Carb Ratio per Serving: 8.13%
Keyword Easy Keto Chili, lcfh chili, low carb chili, low carb dinner
Tried this recipe?Mention @ketocastleinthemountains or tag #ketocastleinthemountains!

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One Comment

  1. I never thought of using soybeans. I think I like them better than pinto beans and they picked up the spices perfectly. I may double the beans next time.