Thick, beanless, and deeply spiced. This keto chili lands at 7.1g net carbs with 23g protein per bowl. Slow cooker, Instant Pot, or stovetop: I make it three different ways depending on my schedule, and each gives the same rich result.
Texas chili has never had beans. This recipe just happens to be keto too, and at 7.1g net carbs per serving, it works without the starchy filler most recipes lean on.
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 pressure cook it straight from frozen when I forget to thaw it. 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.
Does this chili freeze well?
Yes, and I think it actually tastes better after freezing. The spices keep developing even in the bag. I portion mine into gallon Ziploc bags, pressed flat so they stack, and they keep for 3-6 months. I rotate this with Italian beef stew so there’s always something in the freezer ready to go.
To reheat from frozen:
Run the bag under hot water for a minute until the chili pulls away from the plastic, then pick your method.
Stovetop
Dump the frozen block into a pot on low heat. Stir occasionally until heated through. I add a splash of beef broth if it thickens up too much during reheating.
Slow cooker
Same approach. Drop it in on low and let it do its thing.
Microwave
Pour into a microwave-safe bowl, cover, and cook on high for 3 minutes. Stir, cover, and repeat in 1-minute bursts until heated through.
Variations I actually make
These are changes I’ve tested myself, not just ideas that sound good on paper.
Different meats
Ground turkey or chicken works if you want leaner meat. Add a tablespoon of butter when browning to compensate for the lower fat content. Ground pork (or a 50/50 beef-pork mix) adds more richness. For chunkier texture, use stew meat cut into 1-inch cubes and add 15-20 minutes to the cook time. If you like ground beef dinners, hamburger helper and enchilada lasagna casserole use a similar base.
Spice level
I’ve landed at 2 tablespoons of chili powder after testing this more times than I can count. Reader Sarah made it 6 or 7 times and adds a full extra tablespoon when she wants bolder flavor. Add a pinch or two of cayenne for heat, or skip it entirely for kids. Nina adds one minced chipotle pepper in adobo with the chili powder, and the smokiness it adds is hard to describe. For milder smoky flavor without the heat, try 1-2 teaspoons of chipotle powder instead.
Tomato upgrades
Swap in fire-roasted diced tomatoes for the regular can. I started doing this a few months ago and the smoky depth it adds is noticeable without any extra work. Add a tablespoon of tomato paste for richer, more concentrated tomato flavor.
Vegetable additions
Diced bell peppers go in with the onions. Zucchini works but adds moisture, so simmer longer to compensate. Cauliflower florets add bulk without many carbs. Diced mushrooms sautéed with the onions give you umami depth that rounds out the spice.
Flavor boosters
A tablespoon of cocoa powder sounds strange but it deepens everything. A splash of apple cider vinegar at the end brightens the whole pot. Drop a bay leaf in during the simmer for a subtle background note (pull it before serving). Top with crispy bacon bits for texture and smokiness.
How to make keto chili in 35 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)
Plan on about 35 minutes from prep to serving. Brown the beef and sauté the vegetables first (this step matters because it builds the flavor base), seal the pot, and allow about 10 minutes for it to come to pressure. Pressure cook for 8 minutes, then let the pressure release naturally for 10 minutes before venting the remaining steam. I use this on weeknights when I want chili without waiting all day.
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.
Add oil, beef, onion, bell pepper, jalapeno, garlic, and salt to the pot.
For this step
Avocado oil
Ground beef
Onion
Bell pepper
Jalapeno
Garlic
Salt
3
Brown ground beef
Cook on sauté function until beef is browned and vegetables are softened.
4
Add chili seasoning
Stir in seasonings and cook for 1 minute.
For this step
Chili powder
Cumin
Oregano
5
Add tomatoes
Add tomatoes and stir to combine.
For this step
Diced tomatoes
6
Pressure cook
Cover and pressure cook for 8 minutes.
7
Vent
Let the pressure release naturally for 10 minutes, then vent the remaining steam.
8
Serve
Remove the lid and serve. Optionally, top with cheddar cheese.
Nutrition
Per serving: 1 bowl
Calories
393
Fat
28.2g
Protein
23g
Total carbs
11.4g
Net carbs
7.1g
Nutrition is an estimate calculated from the ingredients listed. Brands vary, so check labels if you track closely.
Frequently Asked Questions
What's one serving, in 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 sauté function for a few minutes.
What can I use instead of beans in keto chili?
Nothing, and that is the point. I don't replace the beans with anything. The ground beef, bell pepper, and jalapeno give the pot all the body it needs, so it comes out thick without any filler and stays at 7.1g net carbs per bowl.
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.
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.
I browned the beef alone first and added the peppers and onion after, since crowding the pot just steamed everything. Way more actual browning that way. I didn’t change anything else in your recipe.
Two-week cycle here. Instant Pot in August keeps the oven off, and a double batch is done in under an hour. Liquid ratio stays the same when you double. Skim the fat after it cools before you portion it, reheats way better. The cumin and oregano get louder by day three, so I pull back on both when I’m making a big batch.
The fat skim before portioning, I’ve been doing it wrong. Mine just gets stirred back in when I reheat. Rosa, the cumin scaling tracks too, I pull it back to about 3/4 when I know it’s going to sit a few days.
I batch cook on Sundays and freeze half for later. With tomato chilis I sometimes get a watery texture reheating from frozen. Does this one hold up okay? And does the cooking method matter if you’re planning to freeze it?
Brianna, this one holds up. Just one small can of diced tomatoes in the whole pot, so there’s not enough water to pool when you thaw it. I’ve had portions in my freezer 3 months and they came back fine. Method doesn’t really matter for freezing, but if you go stovetop, it concentrates a little more, so it thaws slightly thicker.
7.1 net carbs is where I started. Chili had been off my rotation for a while, because nothing I made hit the same note as what my old college roommate and I used to cook. The one-minute spice bloom did it. That smell when the chili powder and cumin go in is exactly it. One note: my first batch ran salty, so I’d start at 1 teaspoon and adjust.
Told my dad upfront this was the keto, beanless version so we could skip the part where he lectures me about beans. He’s been making chili the same way for 40 years. Ate the whole bowl, came back later to ask what brand of chili powder I used because ‘the spicing was different.’ That question is the closest thing to a rave review I’m going to get from him. Four stars from me though, it earns it.
Only note I’d pass along to other beginners: 2 tablespoons of chili powder varies a lot by brand, and mine ran mild. Added more about halfway through and it came around. Once the bell pepper and garlic got going, the smell alone had me sold. Instant Pot version is forgiving if you’re new to this, just taste before you seal it up and you’ll know if you need more heat. Really happy with how it came out. 7g net carbs means I can have a full bowl without stressing.
Eight months keto and I’d written off chili entirely, figured beans were the whole point. The bell pepper and jalapeno give it enough body that I don’t miss them. Instant Pot, Sunday batch, done.
One tip after making this several times in the Instant Pot: bloom the chili powder and cumin in the oil for a minute before you add the beef, and the depth of flavor is noticeably different. The fat pulls out something in the spices that you just don’t get when you add them after browning. Worth the extra step.
This came together fast in the Instant Pot, and the depth of flavor from the chili powder and oregano was there right from the first bite. My only note is the heat sits pretty mild as written. I seeded the jalapeño exactly like it says, but I’d leave the seeds in on at least one next time if you want any kick. Not a dealbreaker, just something to know going in.
I’ve been making chili for years and was skeptical a beanless version could hold up. Figured it would just be seasoned meat in tomatoes. Made it Sunday in the Instant Pot. Had to eat my words. The cumin and jalapeño together build this heat that tastes like it’s been going for hours. I’ve got a chili I’ve made for five years, this knocked it out. Going in the permanent rotation. Doubling the batch next time.
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.
Adobo does something to the base that dried chipotle powder doesn’t. I’ve been leaving it out of this one and now I’m annoyed about it. Trying this weekend.
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.
