Ninja Foodi Chili (keto + low carb recipe) - Boots & Hooves Homestead (2024)

FAQs

Can I eat chili on a low carb diet? ›

Chili without beans:

People have very strong feelings about chili and whether or not it should include beans. I like it both ways, but if you're eating a low carb diet, you should probably skip the beans. They're loaded with carbs. This keto chili recipe is plenty hearty and filling without the beans.

Here are some options: Cauliflower: You can chop cauliflower into small pieces to mimic the texture of beans. Cauliflower is low in carbs and high in fiber, making it a great substitute for beans in chili. Zucchini: Another low-carb vegetable that can be used as a bean replacement is zucchini.

Chili without beans, with meat, homemade (1 cup) contains 12.8g total carbs, 8.1g net carbs, 10.6g fat, 16.6g protein, and 206 calories.

Highest and Lowest Carb Beans

Among these, black soybeans and green beans have the lowest carbs, potentially making them better for a keto diet. On the other hand, chickpeas, pinto beans, and navy beans have high carbs. You might want to avoid these if you're strictly following a keto diet.

Keto-friendly beans

On a strict keto diet, your best bet for beans is to choose either green beans or black soybeans. While green beans are typically prepared more like a vegetable than a bean, black soybeans are a great alternative to other, starchier beans in soups, bean dips, refried beans, or other recipes.

Best Kidney Bean Substitutes by Common Use

Black beans, garbanzo beans, and cannellini beans will work best in chili and soups where you want the firm texture of a bean. If you do not mind the beans breaking down a bit, pinto beans will also work well.

One cup of chickpeas has 45 grams of carbs.

Many people on the keto diet use alternatives to canned garbanzo beans like lupini beans or cauliflower in order to make low carb versions of dishes like hummus or Jennifer Aniston's famous salad.

Not only will tomato paste add a tangy flavor to the dish, but it will also act as a thickening agent. For this purpose, you can use homemade or store-bought tomato paste. Add 1 can of the paste to your pot of chili, stir the mixture, and let it cook on medium heat for about 30 minutes.

All-purpose flour and cornstarch are useful for thickening chili, as well as sauces, soups, and stews.

How do you thicken chili on keto? ›

A low-carb thickener for chili could be xanthan gum or glucomannan powder. Both of these are low-carb, keto-friendly thickeners that can be used in small amounts to thicken chili without adding carbs.

Chili with beans and meat, homemade (1 cup) contains 23.5g total carbs, 16.3g net carbs, 9.1g fat, 18.2g protein, and 242 calories.

Even savory dishes like chili can contain sugar from ketchup and tomatoes, and tons of beans that are packed with carbohydrates. Even some spice mixes come with fillers that can increase the carb count of your meal.

Black Beans

Legumes — like beans and lentils — are pretty much off limits on keto. “Legumes are loaded with fiber and antioxidants,” says Glassman. While they do offer an impressive source of digestion-friendly fiber, prepared black beans pack about 13 g of net carbs into just half a cup, according to USDA data.

Chili with beans and meat, homemade (1 cup) contains 23.5g total carbs, 16.3g net carbs, 9.1g fat, 18.2g protein, and 242 calories.

Most chilis are high in carbs, around 20+ net carbs. Even no-bean chili can be 12+ net carbs! This keto chili has only 8.5 net carbs, though, so it's a keto-friendly recipe.

Chili Nutrition Facts

While not considered to be a low-fat meal, chili is relatively low in calories and provides a great serving of protein, thanks to the meat and beans it contains. A serving of chili is also low in carbs, sugar, and sodium.