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Keto Chili: No Beans? No Problem!

Healthy as they are, beans come with quite the carb punch. Black beans which are commonplace in most traditional chili recipes have 26 grams net carbs per cup (2). Lentils are not any better with 21 grams net carbs per cup (9). Whichever way you look at it, that’s a lot of carbs! So what do you do when you’re on a keto diet and craving chili? You make this keto chili recipe of course! This no bean keto chili is hearty, filling and absolutely delicious! The best part is, it’s also super easy to make, you just throw all the ingredients into one pot and let it simmer away. If you’re looking for a keto-friendly chili recipe that is sure to please, give this one a try!

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What Can I Substitute For Beans In Keto Chili?

You don’t need beans to make a delicious keto chili! But if you really want that thick and hearty texture that beans provide, here are a few that have relatively fewer carb counts that you may use:

Edamame – 4 Grams Net Carbs Per Cup (3)

Edamame is a type of soybean that is harvested while still young and tender. It is often served as a side dish or appetizer in Japanese cuisine, and its nutty flavor pairs well with many other savory dishes.

Edamame is a good source of protein, fiber, and vitamins, and it can be enjoyed cooked or raw.

Black Soybeans – 2 Grams Net Carbs Per Cup (5)

Black soybeans are a type of soybean that is native to East Asia. They are also known as kuromame in Japanese and hei dou in Mandarin. They have a nutty flavor and a firm texture and can be used in a variety of dishes, including soups, stews, and stir-fries.

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Keto Diet And Breastfeeding: What Does The Research Say About It?

Black soybeans are a good source of protein, fiber, and antioxidants. 

Green Beans – 4 Net Grams Per Cup (4)

Most people don’t consider green beans to be beans, but they are actually a type of legume, like all beans. They are a good source of fiber and vitamins, and their mild flavor pairs well with many other ingredients.

Green beans can be enjoyed cooked or raw, and they make a great addition to soups, salads, and vegetable dishes.

Read More: Keto Chicken Salad Recipes With Bacon, Olives, Grapes, Mayo, And More!

keto chili

What Other Substitutions Can I Make

Keto Chili Recipe (8)

Simple, beefy, and delicious, this keto chili is perfect for a hearty meal. Serve it with some low-carb toppings like shredded cheese, sour cream, and green onions, and you’ve got a dish that is sure to please!

Ingredients:

  • 1 tablespoon olive oil
  • 1 large onion chopped
  • 2 cloves garlic minced
  • 1 red bell pepper sliced
  • 2 lbs ground beef 80/20 * See notes
  • 3 tablespoon tomato paste
  • 28 oz tomatoes chopped
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 1/2 cups beef stock or any stock
  • 2 tablespoon keto taco seasoning
  • 1/2 teaspoon chili powder optional
  • 1/2 teaspoon salt to taste
  • 1/2 teaspoon pepper to taste

Directions:

  1. In a skillet over medium heat, add the oil and onions. Sauté onions until they are translucent. Add the garlic and bell pepper and continue to sauté for a few more minutes.
  2. Add the ground beef and cook until browned. Once the beef is cooked, add all the remaining ingredients and stir to combine.
  3. Bring the chili to a simmer and then lower the heat to low and let it cook for at least 30 minutes, or until the vegetables are cooked through. 
  4. Taste and adjust seasoning as necessary. Serve with your favorite toppings and enjoy!
See also
Keto Pescatarian Diet: Delicious Low Carb Vegetarian Meals For You

This recipe is courtesy of thebigmansworld.com

BetterMe

Keto Chili Recipe Without Tomatoes (7)

Canned tomatoes are a must in traditional chili recipes but they can be quite high in carbs. You can make keto chili without tomatoes. You may also want to add some extra spices to compensate for the lack of acidity that tomatoes provide.

Ingredients:

  • 3 slices bacon, cut into 1/2″ strips
  • 1/4 medium yellow onion, chopped
  • 2 celery stalks, chopped
  • 1 green bell pepper, chopped
  • 1/2 c. sliced baby bella mushrooms
  • 2 cloves garlic, minced
  • 2 lb. ground beef
  • 2 tbsp. chili powder
  • 2 tsp. ground cumin
  • 2 tsp. dried oregano
  • 2 tbsp. smoked paprika
  • Kosher salt
  • Freshly ground black pepper
  • 2 c. low-sodium beef broth
  • Sour cream, for garnish
  • Shredded cheddar, for garnish
  • Sliced green onions, for garnish
  • Sliced avocado, for garnish

Directions:

  1. In a large skillet over medium high heat, cook bacon until crisp. Remove with a slotted spoon and drain on paper towels.
  2. Drain all but 1 tablespoon of fat from the pan and add onions, celery, bell peppers, mushrooms, and garlic. Sauté vegetables until they are soft.
  3. Add ground beef to the pan and cook until browned. Drain any excess fat especially if your beef isn’t very lean otherwise your chili may be too greasy.
  4. Add chili powder, cumin, oregano, smoked paprika, salt and pepper to the pan and stir until evenly combined. Pour in beef broth.
  5. Bring mixture to a simmer then lower heat and let cook for at least 30 minutes or until vegetables are cooked through. 
  6.  Serve hot topped with bacon, sour cream, shredded cheese, green onions, and avocado. Enjoy!
See also
Keto Diet Yogurt: Healthy Alternatives To Achieve Your Weight Loss Goals

This recipe is courtesy of delish.com

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keto chili

Keto Chili Recipe With Beans (1)

If you are looking for a keto chili recipe that includes beans, this one’s for you! This dish is hearty and filling, and the beans provide a good source of fiber and protein. Just be sure to use black soybeans, as they are the lowest in carbs.

Ingredients:

  • 1 lb ground beef 
  • 3 italian sausage links
  • 1 can black soy beans 
  • 1 8 oz cup tomato sauce
  • 1 can of crushed tomatoes (or 1/2 can of a 28oz)
  • 1 medium yellow onion
  • 1 bell pepper (1/2 green, 1/2 red)
  • 4 tbsp Chili seasoning (or 2 tbsp chili powder, 1/2 tsp dried oregano, 1 tbsp garlic powder and 2 tbsp cumin)
  • 1 tsp garlic powder
  • 1 tsp salt
  • 1/2 tsp cayenne pepper
  • 1-2 tbsp powdered sweetener 
  • 2 cups Chicken Broth 

Directions:

  1. In a large pot over medium heat, cook the beef until browned. Drain any excess fat and remove from the pot.
  2. Next, cook the sausage links in the same pot until browned. Remove from the pot and slice into bite-sized pieces. 
  3. Add the beef, sausage, onion and bell peppers to the pot. Cook until the vegetables are soft.
  4. Add all the herbs and spices, stirring to combine. Pour in the chicken broth and tomato sauce.
  5. Add the black soy beans and stir to combine. Bring chili to a simmer then lower heat and let cook for at least 30 minutes, or until the vegetables are cooked through. 
  6. Taste and adjust seasoning as necessary. Serve with your favorite toppings and enjoy!
See also
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This recipe is courtesy of LowCarbLove

Read More: Eggplant Lasagna Keto: A Delicious Low Carb Alternative

keto chili

Health Benefits Of Keto Chili

Aside from being a delicious comfort food, keto chili has some health benefits. 

High-Protein (10)

With ground beef, turkey or chicken as a base, keto chili is a high-protein food. Protein is essential for cell repair, muscle growth and maintenance, and many other processes in the body.

Low In Carbs

If made without beans or other starchy vegetables, keto chili is a low-carb food. This makes it a good choice for people following a ketogenic diet. It’s also a great way for those trying to lose weight to cut back on their carb intake if that is their strategy.

Fiber-Rich (5)

If made with beans, keto chili is a good source of fiber. Fiber is important for digestive health and can help to lower cholesterol levels. It’s also beneficial for weight loss by keeping you feeling fuller longer. Any vegetables you add to your chili also contribute fiber. 

Nutrient-Dense

Keto chili is packed with nutrients like vitamins A, C, and E, as well as iron and potassium. These nutrients are important for maintaining a healthy immune system, vision, and blood pressure (12).

See also
1500-Calorie Keto Diet: Cut On Carbs To Shed Some Pounds

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keto chili

Drawbacks Of Keto Chili

While keto chili has many health benefits, there are also some drawbacks to consider. 

High In Fat

Keto chili can be high in fat, which can be a problem for those who are trying to lose weight or lower their cholesterol levels. Unfortunately, most of the fat in chili is saturated, which is the type of fat that’s most harmful to your health (6).

You can lower the fat content of your chili by using leaner meats, removing the skin from the sausage, and draining off any excess fat before adding the vegetables. You can also substitute lean ground chicken or turkey for the beef.

Saving this meal for the occasional treat is the best way to enjoy it while keeping your health in mind. 

Not Suitable For Vegetarians

As keto chili contains meat, it’s not suitable for vegetarians or vegans. However, it’s easy to make a vegetarian version of chili by substituting the meat with tofu, tempeh, or black soybeans. You can also add more vegetables to the dish to boost the nutrient content.

The Bottom Line

There you have it – a delicious and nutritious keto chili recipe that’s sure to please everyone! Whether you make it with or without beans, this dish is sure to be a hit.

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DISCLAIMER:

This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!

SOURCES:

  1. BEST KETO CHILI RECIPE with BEANS! How to Make Keto Chili That’s Only 5 Net Carbs! Low Carb Love (2020, youtube.com) 
  2. Black beans, NFS (2020, usda.gov) 
  3. Edamame, frozen, unprepared (2019, usda.gov) 
  4. Green beans, raw (2020, usda.gov) 
  5. Health benefits of dietary fiber (2009, pubmed.gov) 
  6. Health effects of saturated and trans-fatty acid intake in children and adolescents: Systematic review and meta-analysis (2017, nih.gov) 
  7. Keto Chili (2022, delish.com) 
  8. KETO CHILI (n.d., thebigmansworld.com) 
  9. Lentils, NFS (2020, usda.gov) 
  10. Metabolic advantages of higher protein diets and benefits of dairy foods on weight management, glycemic regulation, and bone (2015, nih.gov) 
  11. Organic Black Soy Beans (n.d., eatthismuch.com) 
  12. Vitamins and Minerals (n.d., harvard.edu)