Keto Chili
Published July 1, 2019 • Updated March 10, 2026
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I make this keto chili three different ways depending on my schedule. Slow cooker, Instant Pot, or stovetop, and each one gives you the same thick, beanless, deeply spiced bowl.
Texas chili has never had beans. This recipe just happens to be keto too, and at 6g net carbs per serving, it works without the starchy filler most recipes lean on.
The slow cooker version is the easiest. Dump everything in, set it on low, and walk away for 7-8 hours. I use this on days when I’m working from home and want dinner ready when I’m done. The long cook breaks down the ground beef completely and lets the spices build deep flavor.
The Instant Pot is the fastest. About 15 minutes start to finish, but you need to brown the beef and saute the vegetables first. I make this version on weeknights when I need dinner in under 30 minutes. The pressure forces flavors together in a way that stovetop can’t match at the same speed.
The stovetop gives you the most control. Adjust heat, taste as you go, and simmer uncovered to thicken it exactly how you want. About 45 minutes of active cooking. I use this when I’m making a double batch for the freezer or when I want to dial in the spice level.
Why No Beans Works
Traditional chili gets its thickness from beans. Without them, you reduce the liquid and concentrate the flavor instead. All three methods handle this differently. The slow cooker evaporates moisture over hours. The Instant Pot traps steam and concentrates under pressure. The stovetop lets you control the simmer yourself. The result is a low-carb chili that’s all meat and spices, with the thick texture you’d expect from a pot that simmered all afternoon.
Which Method I Use Most
The Instant Pot. I keep ground beef in the freezer and can go from frozen to eating in under 30 minutes using the pressure cooker’s defrost cycle. The slow cooker is great when I remember to start it in the morning, but I usually forget until 3pm. If you like hearty one-pot meals, beef stew and taco soup rotate through my weekly lineup the same way.
My kids request this every week. They load it up with sour cream, shredded cheese, and avocado. I’ve served it at game day parties where nobody realizes there are no beans until I mention it. One person asked if I thickened it with cornstarch. I didn’t. Just time and heat.
Make-Ahead and Freezing
This freezes well for 3-6 months. Let it cool completely, then portion into freezer bags (pressed flat so they stack). Reheat from frozen in a pot on low heat, or microwave covered with a damp paper towel. The flavor actually gets better after a night in the fridge because the spices keep developing. I make a double batch every few weeks, freeze half, and pull it out on nights when I don’t want to cook. Pair it with stuffed peppers or just eat it straight from a bowl. Total dinner prep on those nights: 10 minutes.
How to make keto chili in 15 minutes, 8 hours, or 45 minutes
I make this chili three different ways depending on my schedule. The flavor holds up no matter which method I pick. If you like one-pot keto dinners, white chicken chili and sloppy joes are in the same rotation at my house.
Slow cooker (easiest)
Dump everything in, set it on low, and walk away. 7-8 hours, zero effort. The long cook breaks the beef down completely and lets the spices develop into something deep and concentrated. I use this when I’m home all day and want dinner handled without thinking about it.
Instant Pot (fastest)
About 15 minutes total, but more hands-on than the slow cooker. Brown the beef and saute the vegetables first (this step matters because it builds the flavor base), then pressure cook for 10 minutes. Let the pressure release naturally for about 10 minutes before venting the remaining steam. I use this on weeknights when I need dinner in under 30 minutes.
See the full recipe card below for detailed Instant Pot instructions.
Stovetop (most control)
About 45 minutes of active cooking, but you control everything. Adjust heat, taste as you go, and simmer uncovered for the last 15 minutes to thicken. I use this when I’m making a double batch or when I want to fine-tune the spice level.
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Ingredients
3 tablespoons avocado oil -
1 pound of ground beef
-
1.5 teaspoons salt
-
¼ onion, diced
-
1 red bell pepper, diced
-
1 jalapeno, seeded & diced
-
3 garlic cloves, minced
-
2 tablespoons chili powder
-
1 teaspoon cumin
-
1 teaspoon oregano
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1 (13.5 oz) can diced tomatoes
Step by Step Instructions
Step by Step Instructions
Add ingredients
Add oil, beef, onion, bell pepper, jalapeno, garlic, and salt to the pot
- Avocado oil
- Ground beef
- Onion
- Bell pepper
- Jalapeno
- Garlic
- Salt
Add chili seasoning
Stir in seasonings and cook for 1 minute.
- Chili powder
- Cumin
- Oregano
Pressure cook
Cover and pressure cook for 8 minutes.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros + Recipes →Frequently Asked Questions
How long should I let the Instant Pot natural release before venting?
I give it about 10 minutes. The pressure gauge usually drops on its own by then. If you're in a rush, you can quick-release after 5 minutes, but the full 10 gives the beef time to relax and absorb more of the liquid.
What's one serving — how many cups?
About 1.5 cups. I use a big soup ladle, and two scoops fills a standard bowl. If you're meal prepping, that's the portion I bag individually.
Can I start with frozen ground beef in the Instant Pot?
I do this all the time. Dump the frozen beef in with 1 cup of water and all the other ingredients. Pressure cook on high for 15 minutes instead of 8. When it's done, break up the beef with a spoon and let the excess liquid simmer off using the saute function for a few minutes.
Is this recipe Whole30 or paleo?
It's paleo as written. For strict Whole30, I'd skip the cheese topping and make sure your chili powder blend doesn't contain sugar (some do). The base recipe has no dairy, grains, or legumes, so it works for anyone eating low-carb, paleo, or Whole30 without modifications.
What if my chili comes out too dry?
Add beef broth, about 1/4 cup at a time, until you hit the consistency you want. I keep a carton in the fridge for exactly this. Don't drain the canned tomatoes either, that liquid is part of the recipe's moisture. If you're using the stovetop method and it's reducing too fast, cover the pot partway.
Does the flavor get better the next day?
Every time. I've noticed the spices keep developing in the fridge overnight. My reheated leftovers taste richer than the fresh batch, which is why I always make more than I need. A night in the fridge does something to this recipe that I can't replicate by just cooking it longer.
Can I use ground turkey or chicken instead of beef?
I've made it with ground turkey and it works, but you'll want to add a tablespoon of butter or olive oil when browning since turkey is leaner. The flavor is milder, so I bump the chili powder up slightly. Ground chicken works the same way. For something closer to the beef version's richness, try a 50/50 beef and pork mix.
How long does this last in the fridge?
3 to 4 days in my experience. After that I wouldn't trust it. If you know you won't finish it by then, freeze individual portions on day one. I've pulled bags out of my freezer 3 months later and they reheat just as good.
Made this probably six or seven times over the past few months and landed on a version that works. I'd call it four stars as written, mainly because it needs a full extra tablespoon of chili powder if you want bolder flavor. The biggest change was spending an extra two or three minutes on the sauté step to get real color on the beef before adding the vegetables. Actual browning, not just cooked through. That extra time adds depth the quicker version doesn't have. The Instant Pot version has become my weeknight default since I can start it after work and have dinner ready without much fuss. The jalapeño level in the original is mild, which works for most people, but leave in some seeds if you want heat. I make a double batch on Sunday and it reheats fine through the week.
The browning is worth it. Real color on the beef, not just cooked through, and the base gets this depth you can't get any other way. I land at 3 tablespoons of chili powder too.
Added one chipotle in adobo, minced, when I stirred in the chili powder. The smokiness does something to the whole thing that I can't quite put into words. Worth keeping a can around just for this.
I've tried probably six different keto chili recipes over the past year (some watery, some weirdly sweet, one that was just ground beef in tomato sauce?) and this is the only one I keep coming back to. The spice balance is perfect and it actually tastes like chili, not like I'm trying to approximate chili. Made a double batch in the slow cooker yesterday and froze half.
Freezing half is smart. Mine reheats better than fresh somehow, the spices keep developing.
How much is in each serving size?
About 1.5 cups. I use a big soup ladle, two scoops fills a bowl.
How long should you allow the pressure to natural release from the instant pot before manually venting?
about 10 minutes
How do you do it in the crock pot?
Just dump in all of the ingredients to the slow cooker and cook on low for around 6 hours.
What am I supposed to use for my liquid…. It’s awful dry for chilli
It shouldn't be dry. I've made it several times as have others. Are you draining your tomatoes? You shouldn't. If you want it more liquidy, you can add broth or water.
What is the nutritional information for.the Chilli
The basic nutrition facts are right above the recipe, below the first picture. Is there a particular macro or micro nutrient you were curious about?
Its right there on the very top when you open it up what all the nutrtional facts are.