Is Chili Ok on a Keto Diet? Yes, With a Few Smart Changes

November 22, 2025 •

4 min read

Most traditional chili recipes are not keto-friendly, with many varieties containing more than 20 grams of net carbs per cup due to starchy beans. However, this doesn't mean you have to give up this comforting dish entirely. The simple answer to 'is chili ok on a keto diet?' is yes, with the right modifications.

Quick Summary

Traditional chili is often unsuitable for a ketogenic diet due to high-carb ingredients like beans. This guide details how to make a delicious and satisfying keto-friendly version by replacing starchy items with low-carb alternatives while maximizing flavor.

Key Points

Omit the Beans: Traditional chili contains high-carb beans, making it unsuitable for a standard ketogenic diet.
Use a High-Fat Meat Base: Opt for ground beef, pork, or a mix to meet your daily fat intake requirements.
Substitute with Low-Carb Vegetables: Replace beans with mushrooms, bell peppers, and moderate amounts of onion for flavor and texture.
Rely on Spices for Flavor: A robust blend of chili powder, cumin, and smoked paprika is crucial for an authentic taste without the carbs.
Choose Keto-Friendly Toppings: Enhance your chili with cheese, sour cream, avocado, and green onions.
Be Mindful of Carbs in Tomatoes: Use canned diced tomatoes and tomato paste in moderation to control the total carb count.
Make it from Scratch: Homemade keto chili is the best way to ensure all ingredients are low-carb and free of hidden sugars.

Understanding Carbs in Traditional Chili

Traditional chili recipes often include ingredients that are high in carbohydrates, making them a poor fit for a ketogenic lifestyle. The main culprits are legumes, particularly kidney, pinto, and black beans, which are staples in many classic chilis. A single cup of chili with beans can push your carb intake over the daily keto limit. Other hidden carb sources include certain canned tomato products and store-bought spice blends, which can sometimes contain added sugars or fillers. For individuals on a ketogenic diet aiming for 20–50 grams of carbs per day, these ingredients can quickly cause issues with maintaining ketosis.

The Keto-Friendly Chili Blueprint

The secret to enjoying chili on a keto diet lies in mindful ingredient selection. By eliminating high-carb components and focusing on low-carb, high-flavor alternatives, you can create a hearty, satisfying meal that won't compromise your ketosis. Here are the core components of a keto-friendly chili:

The Protein Base: Use fatty ground meats like ground beef, turkey, or a mixture of pork and beef. The fat content is crucial for a keto diet, and using higher-fat meat will contribute to your daily macros. Sausage is another excellent addition for a boost of flavor.
The Vegetable Foundation: Instead of beans, use non-starchy vegetables that provide texture and bulk. Excellent choices include diced bell peppers, onions, and mushrooms, which are flavorful and low in carbs. Green chilies add a spicy kick with very few carbs.
The Flavor Profile: A robust spice blend is key to replacing the lost flavor from the beans. Essential spices include chili powder, cumin, smoked paprika, and dried oregano. For a richer, deeper flavor, consider adding unsweetened cocoa powder or a small amount of strong coffee. Be sure to check store-bought spice mixes for hidden carbs or sugars.
The Liquid Element: Use low-carb liquids to create the chili base. Beef broth is a great choice, adding depth of flavor and moisture. For the tomato component, use canned diced fire-roasted tomatoes and a moderate amount of tomato paste to keep carb counts in check.

Keto Chili vs. Traditional Chili Ingredients


Ingredient Category	Traditional Chili (High Carb)	Keto-Friendly Chili (Low Carb)
Protein	Ground beef, turkey	Ground beef (85/15), ground pork, sausage
Legumes	Kidney beans, pinto beans, black beans	No beans (substitutions: mushrooms, cauliflower)
Vegetables	Large amounts of onion, carrots	Moderate onion, bell peppers, mushrooms, celery
Flavor Base	Tomato sauce, sugary chili packets	Unsweetened tomato paste, fire-roasted tomatoes
Spices	Pre-packaged spice mixes	Chili powder, cumin, smoked paprika, oregano
Liquid	Broth, sometimes beer	Beef broth, small amount of wine or coffee
Thickener	Flour	Simmering to reduce liquid, adding beef fat
Toppings	Crackers, cornbread, tortilla strips	Cheese, sour cream, avocado, green onions

A Simple Method for a Delicious Keto Chili

Creating a keto chili is straightforward and can be adapted for the stovetop, slow cooker, or Instant Pot. Here's a basic recipe outline:

Prep: Finely chop your keto-friendly vegetables like onions, bell peppers, and garlic.
Brown the Meat: In a large pot or Dutch oven, brown your ground meat. Drain excess fat if necessary, but remember that fat is essential for keto.
Sauté Aromatics: Add the chopped vegetables to the pot and sauté until softened. Stir in minced garlic and cook for another minute until fragrant.
Add Spices: Sprinkle in chili powder, cumin, and other spices, toasting them for a minute to enhance their flavor.
Simmer: Stir in the tomato paste, canned tomatoes, and beef broth. Bring the mixture to a low boil, then reduce heat and simmer uncovered for at least 20–30 minutes, or longer for more flavor depth.
Adjust and Serve: Season with salt and pepper to taste. Top with your favorite keto-friendly additions.

Delicious Keto Chili Toppings

Toppings can make or break your chili experience. Fortunately, many standard chili toppings are already keto-friendly and perfect for enhancing flavor and fat content:

Shredded Cheese: Cheddar, pepper jack, or Monterey Jack all work well.
Sour Cream: Adds a creamy, tangy contrast to the spice.
Avocado: Sliced or cubed avocado adds healthy fats and a cool, creamy texture.
Green Onions: Chopped scallions provide a fresh, mild onion flavor.
Jalapeños: For an extra kick, add fresh or pickled jalapeño slices.

Conclusion: The Bottom Line on Keto Chili

Yes, chili is absolutely ok on a keto diet, provided you make smart substitutions. The key is to avoid high-carb beans and starches, replacing them with flavorful meats, low-carb vegetables, and a robust blend of spices. Not only will you satisfy your chili craving, but you’ll also create a nutrient-dense, filling meal that supports your ketogenic goals. The richness of a well-made keto chili means you won't even miss the beans. Remember to prioritize healthy fats and listen to your body while incorporating new foods into your diet.

What to Watch Out For

While homemade keto chili is an excellent option, be cautious with canned or restaurant versions. These often contain traditional, high-carb ingredients and may have added sugars. Always read nutrition labels carefully or ask about preparation methods when eating out.

For more information on the safety of the keto diet and potential risks, consult reputable health sources like Harvard Health Publishing.

Frequently Asked Questions

Most canned chilis are not keto-friendly as they almost always contain high-carb beans and can have added sugars. It is best to make your own keto chili from scratch to control the ingredients.

Excellent low-carb bean substitutes include sliced mushrooms, chopped cauliflower, or extra ground meat. These additions provide satisfying bulk and texture without the high carb count.

Tomatoes do contain carbs, but you can use them in moderation. Canned diced tomatoes and a small amount of unsweetened tomato paste are acceptable, but you should track the carb count. Some recipes reduce tomatoes and increase broth for fewer carbs.

Thicken your keto chili by simply simmering it longer to reduce the liquid. The chili will naturally thicken as it cooks down. The fat from the ground meat will also help bind the sauce.

Yes, you can have onions in a keto chili, but it's best to use them in moderation as they contain carbs. A standard recipe often calls for a small to medium onion, and the carb count per serving will be minimal.

Ground beef with a higher fat content, such as 85/15, is an excellent choice for keto chili. You can also use ground turkey, pork, or a combination of meats for a richer flavor profile.

To increase the fat content, don't drain all the rendered fat from the browned meat. You can also add high-fat toppings like shredded cheese, sour cream, or avocado. Cooking with avocado oil is another way to add healthy fats.