What to have with chilli on a Keto diet?

October 26, 2025 •

3 min read

Over 75% of calories on a ketogenic diet typically come from fat, making a bean-heavy chili incompatible with a strict low-carb approach. This makes finding suitable pairings crucial, and understanding exactly what to have with chilli on a Keto diet is key to enjoying this comfort food guilt-free. From cheesy toppings to vegetable-based alternatives, plenty of keto-friendly options enhance your chili without compromising your diet.

Quick Summary

This guide covers low-carb sides, delicious high-fat toppings, and creative bean substitutes to make your chili keto-compliant. It also provides a comparative table of popular choices, perfect for planning a satisfying meal. The focus remains on flavorful, satisfying accompaniments for a classic comfort dish.

Key Points

Ditch the beans: Use more ground meat and keto vegetables like bell peppers or zucchini for bulk instead of high-carb beans.
Embrace fatty toppings: Pile on shredded cheese, full-fat sour cream, and creamy avocado slices to boost fat content and flavor.
Choose creative crunch: For a satisfying crunch, swap crackers and cornbread for crushed pork rinds or cheese crisps.
Opt for vegetable sides: Pair your chili with low-carb alternatives like cauliflower mash, roasted asparagus, or a fresh green salad.
Add layers of flavor: Incorporate fresh or pickled jalapeños, diced onions, and cilantro to add freshness and a spicy kick.

Keto-Friendly Chili Without the Carbs

Traditional chili is often loaded with high-carb ingredients like beans, crackers, and cornbread. To make a chili that fits your ketogenic lifestyle, the first step is to focus on a delicious, no-bean version. This involves using ground meat, a flavorful tomato base, and a robust blend of spices. Many recipes suggest combining ground beef with other meats like sausage or chorizo for added fat and flavor. For a more filling consistency without the carb load, consider adding keto-approved vegetables directly into your chili. Ingredients like bell peppers, zucchini, mushrooms, and cauliflower rice can add bulk and texture, helping you to feel satisfied.

Creative Bean Substitutes for Texture

For those who miss the texture of beans, there are several creative keto-friendly alternatives. Adding chunks of cooked meat, such as brisket or shredded chicken, is a great option. For a more plant-based approach, cauliflower rice or riced broccoli works wonders by absorbing the rich flavors of the chili. Some recipes even suggest adding small amounts of black soybeans, which are a much lower-carb bean alternative.

Perfect Keto Toppings to Elevate Your Chili

Toppings can make or break a bowl of chili, and on keto, they are a fantastic way to add healthy fats and extra flavor. Fortunately, many traditional chili toppings are already keto-approved and can be used generously.

Dairy and Creamy Options

Shredded Cheese: A classic for a reason. Aged cheddar, Monterey Jack, or a Mexican blend adds a salty, fatty finish.
Sour Cream: A dollop of full-fat sour cream adds a creamy, tangy contrast that cuts through the richness of the chili.
Avocado or Guacamole: The healthy fats and creamy texture of avocado or fresh guacamole are an excellent addition. It also offers a refreshing, cooling effect, especially with spicy chili.

Fresh and Crunchy Additions

Diced Onion: A sprinkle of fresh, diced white or red onion adds a sharp, crisp texture.
Sliced Jalapeños: For a spicy kick, fresh or pickled jalapeños are perfect. You can control the heat by removing the seeds.
Green Onions or Cilantro: A final flourish of chopped green onions or fresh cilantro brightens up the entire dish.
Pork Rinds: For a crunchy texture similar to crackers, crushed pork rinds are a fantastic low-carb alternative.

Low-Carb Sides for a Complete Keto Meal

Completing your chili meal with a side can make it even more satisfying. While traditional options like cornbread are out, several delicious keto-friendly alternatives exist.

Vegetable-Based Sides

Roasted Cauliflower Mash: A creamy, buttery cauliflower mash is an excellent replacement for mashed potatoes. It soaks up the chili perfectly.
Side Salad: A simple green salad with a keto-friendly dressing provides a fresh, crunchy contrast to the hearty chili.
Cheesy Baked Asparagus: Tender, cheesy asparagus baked until golden brown makes for a savory, low-carb side dish.
Creamed Spinach: This rich and creamy side is a perfect match for the flavors of the chili.

Comparison of Chili Sides: Keto vs. Traditional


Feature	Keto-Friendly Side	Traditional Side (High-Carb)
Crunchy Element	Crushed Pork Rinds or Cheese Crisps	Cornbread or Crackers
Creamy Element	Loaded Cauliflower Mash	Baked Potatoes or Mashed Potatoes
Greenery	Fresh Garden Salad or Creamed Spinach	Cole Slaw or Green Beans (with sugar glaze)
Dip/Spread	Avocado Slices or Guacamole	Sour Cream (check carbs)
Vegetable Base	Roasted Zucchini Fries or Spaghetti Squash	Noodles or Rice

FAQs About What to Have With Chilli on a Keto Diet

Conclusion: Savor the Flavor, Stay in Ketosis

Following a ketogenic diet doesn't mean you have to give up comforting and flavorful meals like chili. By making a few simple substitutions, you can enjoy a hearty bowl without the carb load. The key is focusing on a robust, bean-free chili base and then layering on a variety of rich, savory, and fresh keto-approved toppings and sides. From creamy sour cream and shredded cheese to crunchy pork rinds and roasted cauliflower mash, the options are plentiful and delicious. Experiment with different combinations to find your perfect pairing, ensuring your chili remains a satisfying and keto-friendly experience. A well-planned keto meal can be both delicious and compliant with your health goals. For further inspiration, consider exploring a broader range of low-carb recipes and strategies.

Sources

Delish
Perfect Keto
Soulfully Made

Frequently Asked Questions

No, traditional beans are too high in carbohydrates for a strict ketogenic diet. They should be completely omitted from your chili recipe to keep it low-carb and keto-compliant.

Excellent keto-friendly substitutes for beans include extra ground meat, diced vegetables like bell peppers and zucchini, mushrooms, and cauliflower rice for texture.

Yes, full-fat versions of cheese and sour cream are great for a keto diet. They provide healthy fats and rich flavor, making them ideal toppings for keto chili.

Crushed pork rinds are an excellent, low-carb alternative to traditional crackers or corn chips. Baked cheese crisps also provide a satisfying crunch.

To thicken your chili without adding carbs, simply simmer it for a longer period to allow the moisture to evaporate. You can also use a small amount of xanthan gum mixed with water, or stir in some cream cheese or shredded cheese.

Great keto side dishes include cauliflower mash (instead of potatoes), a simple green side salad, roasted vegetables like asparagus or Brussels sprouts, and creamy spinach.

Yes, you can absolutely add spice. Consider using diced fresh or pickled jalapeños, a low-sugar hot sauce, or a dash of cayenne pepper. Remember to check labels for added sugars.