Low Carb Keto Whole30 Chili

I Wanted Chili Without the Carb Crash—This One Finally Did It

Every low-carb chili I tried before this felt like meat soup. No thanks. I wanted something thick, rich, with that deep chili flavor—and zero beans, sugar, or “why does this taste sad?” vibes.

This version actually feels like chili. It’s smoky, a little spicy, and totally satisfying without kicking me out of ketosis or making me wonder if I just made meat sauce. Bonus: It’s Whole30-friendly too, so no weird sweeteners or mystery thickeners.

Why This One Works So Well

• No beans, no problem – The combo of tomato paste, bone broth, and a good sear on the meat gives it real body.
• Spice-forward, not salt-heavy – Chili powder and cumin bring depth, not just heat.
• One pot, one hour, one satisfied stomach – And the leftovers? Even better the next day.

Ingredients That Kept It Keto

• Olive oil (1 tbsp) – Heart-healthy fat and a clean start for the sauté.
• Onion (½ large) – Just enough for flavor without blowing your carb budget (~2g net per serving).
• Bell peppers (2 large) – Adds bulk and natural sweetness without sugar.
• Garlic (8 cloves) – More is more. Garlic makes the chili pop.
• Chili powder (4 tbsp) – This carries the whole dish. Don’t skimp.
• Ground cumin (2 tbsp) – Earthy and warm, balances the heat.
• Dried oregano (1 tbsp) – Adds that herbaceous back note chili needs.
• Ground beef (2½ lbs) – Go 80/20 for that fat-fueled satiety.
• Sea salt (2 tsp) & Black pepper (1 tsp) – Divided for layering flavor.
• Diced tomatoes with green chilies (3 x 10 oz cans) – Liquid included. Adds tang and mild heat.
• Tomato paste (6 oz can) – Thickens everything up.
• Beef bone broth or water (1 cup) – Bone broth boosts flavor + collagen. Water works in a pinch.

Keto Swaps That Actually Work

Want to Swap This?	Use This Instead	What to Expect
Ground beef	Ground turkey or pork	Still keto, but leaner meats may need extra fat for flavor.
Bell peppers	Zucchini or mushrooms	Lower carbs, softer texture. Add late to avoid mush.
Tomatoes w/ chilies	Crushed fire-roasted tomatoes + fresh jalapeño	Slightly thicker, deeper flavor.
Bone broth	Chicken broth or veggie broth	Still works, but beef gives the best umami punch.

What Went Sideways (And Why)

What Went Wrong	Why It Happens	How to Fix It
Too watery	Didn’t simmer long enough	Keep it uncovered last 15 mins or add extra tomato paste.
Bland flavor	Skimped on spices	Be generous, especially with chili powder and cumin.
Beef too chewy	Over-stirred while browning	Let it sear undisturbed for a few mins at a time.

How I Make It – Step by Step

1. Sauté your veg – Heat olive oil, then add onion and bell peppers. Cook 7–10 mins until soft with golden edges.
2. Spice it up – Add garlic, chili powder, cumin, oregano. Stir just 1 minute—don’t burn the garlic.
3. Brown the beef – Crumble it in, season with half your salt + pepper, and let it sear before stirring.
4. Add the good stuff – Stir in tomatoes (liquid and all), tomato paste, broth, and remaining seasonings.
5. Simmer low and slow – Cover and cook 1 hour. Stir every 15–20 mins. Uncover last 15 mins if it’s too thin.
6. Let it rest – Seriously, 10 minutes off heat changes everything. Flavors deepen, texture thickens.

Keto Cooking Tricks That Help

• Rest it like a steak – Flavors develop while it sits. Trust me.
• Batch it out – I portion it into 1-cup servings, which come in around 8.9g net carbs and 330 calories.
• Spice blend on standby – I mix extra chili powder, cumin, and oregano ahead so I don’t measure every time.

How I Store and Track It

• Fridge – Airtight for up to 4 days.
• Freezer – Lay flat in freezer bags for fast defrosting. Good for 3 months.
• Reheat like a pro – Stovetop is best. Add a splash of broth if it thickens too much.

Real Keto Questions, Real Answers

Is this really Whole30 and keto?
Yep—no sugar, no legumes, no dairy, and still under 9g net carbs per serving.

Can I use coconut aminos or chocolate like some paleo versions?
Not for Whole30, and honestly, this chili doesn’t need it.

Will this spike blood sugar?
Unlikely. The carbs come mostly from veggies and tomatoes, which are slower digesting with the fat and protein combo.

Nutrition Facts

Per 1 Cup / ~215g Serving

Nutrient	Amount
Calories	330 kcal
Total Fat	19.7g
└ Saturated Fat	7.4g
└ Monounsaturated	~8g (est.)
Cholesterol	~85mg (est.)
Sodium	~620mg (varies slightly)
Total Carbohydrates	14.4g
└ Dietary Fiber	5.5g
└ Sugars	6.5g (natural from tomatoes/peppers)
Net Carbs	8.9g
Protein	24.8g

Check out More Recipes:

• Low Carb Keto Turkey Stuffed Peppers
• Low Carb Keto Orange Chicken Recipe
• Low Carb Keto Sloppy Joes Recipe