- Get link
- X
- Other Apps
Image source: Food Faith Fitness
A thick, meaty, and flavorful chili that's ready in under an hour! This Keto Instant Pot Chili is completely bean-free and perfect for a low-carb diet.
There's nothing quite like a steaming bowl of hearty chili to warm you up on a chilly evening. For those following a keto diet, traditional bean-filled chili recipes are off the menu, but that doesn't mean you have to miss out. This keto friendly instant pot chili no beans recipe delivers all the rich, comforting flavors you crave while keeping carbs in check. As a chef specializing in low-carb cooking, I've perfected this recipe to give you maximum flavor with minimal effort.
Why This No-Bean Chili Is Perfect for Keto
Chili con carne, which literally means "chili with meat," originated from the border region between Mexico and Texas. The original versions didn't contain beans at all, making this keto instant pot chili true to its roots while being perfectly suited for modern low-carb lifestyles.
This recipe stands out because:
- High-protein: With a generous amount of ground beef, this chili keeps you full and satisfied
- Rich in healthy fats: Perfect for maintaining ketosis
- Complex flavors: Developed through layering spices and slow cooking in the Instant Pot
- Meal prep friendly: Tastes even better the next day
Ingredients for Perfect Keto Chili
Quality ingredients make all the difference in this keto friendly instant pot chili no beans recipe. Here's what you'll need:
Main Ingredients
- 2 lbs (900g) ground beef (80/20 blend for best flavor)
- 1 large onion, diced
- 1 red bell pepper, diced
- 3 garlic cloves, minced
- 1 (14.5 oz) can diced tomatoes (no sugar added)
- 1 (6 oz) can tomato paste
- 2 cups beef bone broth (or regular beef broth)
Spice Blend
- 2 tablespoons chili powder
- 1 tablespoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1/2 teaspoon cayenne pepper (adjust to taste)
- 1 teaspoon sea salt
- 1/2 teaspoon black pepper
Optional Toppings
Shredded cheese, sour cream, avocado slices, chopped cilantro
Chef's Ingredient Notes
Meat Selection: For best results, use 80/20 ground beef - the fat adds incredible flavor that's perfect for keto. You can also mix in ground pork or turkey for variety.
Tomato Products: Always check labels for added sugars which can sneak carbs into your chili. Opt for no-sugar-added versions of both diced tomatoes and tomato paste.
Broth Choice: Bone broth adds extra protein and nutrients, but regular beef broth works fine if that's what you have.
Step-by-Step Instructions
Follow these steps for the perfect keto friendly instant pot chili no beans every time:
1. Sauté the Aromatics
Set your Instant Pot to "Sauté" mode (normal temperature). Add 1 tablespoon of avocado oil or olive oil to the pot. Once hot, add the diced onions and bell peppers. Sauté for 3-4 minutes until they begin to soften.
Chef's Tip: Don't rush this step - properly softened vegetables will release their natural sugars and create a flavor foundation for your chili.
2. Brown the Meat
Add the ground beef to the pot, breaking it up with a wooden spoon. Cook until the meat is no longer pink, about 5-6 minutes. Drain any excess fat if desired (I recommend leaving about 2 tablespoons for flavor).
Common Mistake: Overcrowding the pot can cause the meat to steam rather than brown. Work in batches if your Instant Pot is small.
3. Add Garlic and Spices
Add the minced garlic and all spices (chili powder, cumin, paprika, oregano, cayenne, salt, and pepper). Stir well to coat all the meat and vegetables evenly. Cook for 1 minute until fragrant.
Flavor Boost: Toasting the spices releases their essential oils, intensifying their flavors in the final dish.
4. Deglaze the Pot
Add the tomato paste and stir for 30 seconds, then pour in the beef broth while scraping the bottom of the pot to release any browned bits (this adds incredible depth of flavor).
Food Safety Note: Proper deglazing prevents the "burn" warning on your Instant Pot.
5. Pressure Cook
Stir in the canned tomatoes (with their juices). Secure the lid, set the valve to "Sealing," and cook on High Pressure for 15 minutes. When done, allow for a 10-minute natural pressure release before quick releasing any remaining pressure.
Timing Tip: The natural release time allows the flavors to meld perfectly.
6. Thicken (Optional)
If desired, you can thicken the chili by using an immersion blender to briefly pulse (3-4 pulses) part of the mixture, leaving most chunks intact. Or set to "Sauté" and simmer for 5 minutes to reduce.
Keto Trick: For extra thickness without carbs, stir in 1 teaspoon of xanthan gum.
Expert Tips & Variations
MASTER CHEF TECHNIQUES
- Bloom Your Spices: For deeper flavor, dry toast your spices in a pan before adding them to the chili.
- Umami Boost: Add 1 teaspoon of fish sauce or 1 tablespoon of cocoa powder for complex, savory depth.
- Smoky Twist: Include 1-2 chipotle peppers in adobo sauce for authentic smokiness.
Dietary Variations
Dairy-Free: Skip the cheese and sour cream toppings - try avocado instead.
Paleo/Whole30: Make sure your broth and tomato products are compliant.
Higher Fat: Add crispy bacon pieces or substitute part of the beef with ground pork.
Storage & Reheating
This keto instant pot chili actually improves in flavor after 1-2 days in the refrigerator. Store in an airtight container for up to 5 days or freeze for up to 3 months. Reheat gently on the stovetop or in the microwave, adding a splash of broth if needed.
Nutritional Information
This keto friendly instant pot chili no beans delivers big flavor while keeping carbs low. Per serving (about 1.5 cups):
- Calories: 380
- Protein: 28g
- Fat: 25g
- Net Carbs: 6g
- Fiber: 3g
The combination of high-quality protein and healthy fats makes this an excellent meal for maintaining ketosis. The capsaicin in chili peppers may help boost metabolism, while the tomatoes provide lycopene, a powerful antioxidant.
Serving Suggestions
Make your keto instant pot chili a full meal with these pairing ideas:
- Cauliflower rice (for soaking up the delicious sauce)
- Cheesy keto biscuits or almond flour cornbread
- Crisp green salad with avocado dressing
- Sliced jalapeños for extra heat
For beverages, pair with an ice-cold low-carb beer, unsweetened iced tea, or a spicy red wine like Malbec.
Frequently Asked Questions
Can I make this keto chili without an Instant Pot?
Absolutely! Simply follow the same steps in a large pot or Dutch oven. After adding all ingredients, simmer covered on low heat for 45-60 minutes to allow flavors to develop.
What can I use instead of tomatoes to lower carbs?
For ultra-low carb, substitute the diced tomatoes with 1 cup of diced zucchini or roasted red peppers. You'll need to add an extra 1/2 cup of broth to maintain the liquid content.
How can I increase the protein content?
Add 1 cup of diced cooked chicken breast or stir in 2 beaten eggs during the last 5 minutes of cooking for a protein boost (the eggs will cook through in the hot chili).
Is this chili spicy?
As written, it has moderate heat. Adjust the cayenne pepper to your preference - start with 1/4 teaspoon if you're sensitive to spice, or add more if you like it fiery!
Can I freeze this chili?
Yes, this chili freezes beautifully. Portion into airtight containers, leaving 1-inch headspace, and freeze for up to 3 months. Thaw overnight in refrigerator before reheating.
Final Thoughts
This keto friendly instant pot chili no beans proves that low-carb eating doesn't mean sacrificing comfort food. With its rich, meaty texture and layers of warm spices, it satisfies all those chili cravings while keeping you firmly in ketosis. The Instant Pot makes it incredibly convenient for weeknight meals or meal prep - just brown, dump, and pressure cook!
Give this recipe a try and discover how delicious keto chili can be. Don't forget to come back and let us know how it turned out in the comments below. If you love it as much as we do, share it with your low-carb friends - they'll thank you!