Keto Instant Pot Chunky Chili -
This savory and flavorful Keto Instant Pot Chunky Chili, with Slow Cooker directions, is low in carbs and paleo, with a Whole30 option.
It is easy to make a healthy but comforting Keto Instant Pot Chunky Chili in the electric pressure cooker or also in the slow cooker.
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Loaded with ground beef, spices, and vegetables, this chili is bean-free, gluten-free, paleo, and has a Whole30 option.
You can top your chili with chopped avocados, optional cheese, and with optional sour cream, or paleo-friendly sour cream.
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Keto Instant Pot Chunky Chili
Ingredients:
- 1 ¼ lb ground beef
- 1 tablespoon olive oil
- ½ medium sized yellow onion, chopped
- 2 cloves garlic, peeled and minced
- 1 ½ tbsp chili powder
- 2 tsp cumin
- 1 ½ tsp sea salt
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- ¼ teaspoon coriander powder
- ⅛ teaspoon cayenne pepper
- 1 cup beef broth
- ⅔ cup water
- ¼ cup canned pumpkin (unsweetened kind)
- 1 cup canned diced tomatoes
- 2 tablespoon tomato paste
- ⅔ cup cauliflower, finely chopped
- 1 cup zucchini squash, diced
Toppings:
- ⅔ cup grated cheddar cheese, optional (omit for paleo & whole30)
- ½ of an avocado, chopped
- 3 tablespoon sour cream, optional or can use homemade paleo dairy-free sour cream
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Instant Pot Directions:
- Select Saute and once the Instant Pot is hot add olive oil and crumble the ground beef into the pot. Sauté ground beef for 6 minutes, or until beef is browned while using a wooden spoon to stir and break up the beef.
- Once the beef has browned, add the chopped onions and minced garlic and saute until translucent.
- Add all the remaining ingredients except for the toppings to the pot and stir to combine.
- Close and secure the lid and turn the pressure release handle to the Sealing position. Select Pressure Cook (Manual) on High Pressure and set the timer for 25 minutes.
- Once cooking time is complete, let pressure Naturally release for 10 minutes (do nothing to the pot for 10 minutes) and then carefully Quick Release all the remaining pressure (turn pressure release to Venting). Let all the pressure (steam) release.
- Open the lid, stir and serve topped with cheese, chopped avocado, and a ½ tablespoon of sour cream or paleo sour cream.
Slow Cooker Directions:
- In a frying pan over medium-high heat, brown ground beef. Add onions and minced garlic and saute until translucent.
- Transfer ground beef, onions, and garlic to the slow cooker. Add all the remaining ingredients except for the toppings to the slow cooker. Stir to combine.
- Slow cook on high for 4 to 6 hours or on low for 6 to 8 hours.
- Open lid, stir and served topped with chopped avocado, optional cheese and garnish with optional sour cream.
Nutritional Data (includes all toppings): Yield: 6 servings, Serving Size; ½ cup chili, Amounts per Serving- Cal: 420, Carbs: 8.5g, Net Carbs: 4.5g, Fiber: 4g, Fat: 32g, Saturated Fat: 12g, Protein: 22g, Sugars: 3g.
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Keto Instant Pot Chunky Chili
A savory and flavorful Keto Instant Pot Chunky Chili, with Slow Cooker directions, is low in carbs and paleo, with a Whole30 option.
Ingredients
- 1 ¼ lb ground beef
- 1 tablespoon olive oil
- ½ medium sized yellow onion chopped
- 2 cloves garlic peeled and minced
- 1 ½ tablespoon chili powder
- 2 teaspoon cumin
- 1 ½ teaspoon sea salt
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- ¼ teaspoon coriander powder
- ⅛ teaspoon cayenne pepper
- 1 cup beef broth
- ⅔ cup water
- ¼ cup canned pumpkin unsweetened kind
- 1 cup canned diced tomatoes
- 2 tablespoon tomato paste
- ⅔ cup cauliflower finely chopped
- 1 cup zucchini squash diced
Toppings:
- ⅔ cup grated cheddar cheese optional (omit for paleo & whole30)
- ½ of an avocado chopped
- 3 tablespoon sour cream optional or can use homemade paleo dairy-free sour cream
Instructions
Instant Pot Directions:
- Select Saute and once the Instant Pot is hot add olive oil and crumble the ground beef into the pot. Sauté ground beef for 6 minutes, or until beef is browned while using a wooden spoon to stir and break up the beef.
- Once the beef has browned, add the chopped onions and minced garlic and saute until translucent.
- Add all the remaining ingredients except for the toppings to the pot and stir to combine.
- Close and secure the lid and turn the pressure release handle to the Sealing position. Select Pressure Cook (Manual) on High Pressure and set the timer for 25 minutes.
- Once cooking time is complete, let pressure Naturally release for 10 minutes (do nothing to the pot for 10 minutes) and then carefully Quick Release all the remaining pressure (turn pressure release to Venting). Let all the pressure (steam) release.
- Open the lid, stir and serve topped with cheese, chopped avocado and a ½ tablespoon of sour cream or paleo sour cream.
Slow Cooker Directions:
- In a frying pan over medium-high heat, brown ground beef. Add onions and minced garlic and saute until translucent.
- Transfer ground beef, onions, and garlic to the slow cooker. Add all the remaining ingredients except for the toppings to the slow cooker. Stir to combine.
- Slow cook on high for 4 to 6 hours or on low for 6 to 8 hours.
- Open lid, stir and served topped with chopped avocado, optional cheese and garnish with optional sour cream.
Video
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Notes
*all nutritional data are estimates based on the products I used*
Yield: 6 servings, Serving Size: ½ cup, Net Carbs per serving: 4.5g. Amounts per serving-
Nutrition
Calories: 420kcalCarbohydrates: 8.5gProtein: 22gFat: 32gSaturated Fat: 12gFiber: 4gSugar: 3g
Tried this recipe?Mention @gfbeautyandthefoodie or tag #gfbeautyandthefoodie
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Becca
Love this recipe! It's a tried and true recipe at our house, we always enjoy it. I sent it to my husband's work chili cook-off contest and it won from the 8 submissions 🙂 Thanks for the delicious recipe.
Stacey
Wow, Becca, thank you for sharing that story with us. I'm so thrilled he won!
Dave
Are there any changes if I want to use stew meat instead of ground beef?
Stacey
Dave, if you're using stew meat then all you need to do is use the saute cycle on "more" and once it is hot add some oil and sear and brown the stew meat on all sides to keep meat tender while cooking, then follow the recipe.
kelly
what could you use to substitute the pumpkin? i highly dislike pumpkin anything
Stacey
The pumpkin used to thicken it, so maybe another type of puree or thickener. Maybe a teaspoon of xanthan gum??
Miranda
Yes it does thank you!
Miranda
Would the cooking instructions be the same if I were to double the recipe? Or would I have to have higher pressure/longer time, etc? I have 2lbs of ground beef thawing and would just double all other ingredients 🙂
Stacey
Hi Miranda,
The cooking time and pressure would be the same, but it will just take longer for the Instant Pot to build to pressure because it will be fuller. So it will take longer for the Instant to start and for the timer to start counting down. Hope that makes sense.
Amanda
Can you taste the pumpkin? I'm not a fan of pumpkin so I'm wondering if you can taste it if I could omit. Thanks so much
Stacey
Amanda, you can't really taste the pumpkin and it helps to thicken the chili a bit.
Mandy
I'm curious how well you taste the cauliflower in this. I hate the taste of cooked cauliflower, and it can ruin a dish for me. Is it worth trying, or should I sub with something else to be safe? We are a 2 person household, so if I don't like it that leaves it all to my husband to eat!
Stacey
Hi Mandy, I would use some chopped mushrooms to replace the cauliflower if cauliflower is a deal breaker for you.
Patti
I'm going to make this tonight!! Can I add a little xanthan gum to help thicken this or is it thick?
Thanks!!
Stacey
Thank you, Patti, yes, adding Xanthum gum will help it have a thicker texture!
Hope
This looks so hearty and tasty! You can't beat a good chili! I love all of the extra veggies in there 🙂
Stacey
Thank you so much, Hope 🙂
Kathryn
What an amazing pot of chili! I've actually never made chili with pumpkin before, but it's such a yummy addition. This is the perfect dish for the weekend.
Stacey
Thank you so much, Kathryn 🙂
Melissa
Recipe looks so good. Have you ever made with ground turkey?
Stacey
Yes, I have, but I try to get the ground turkey that is not the lean kind, as it can be dry
Cindy
Family fan favorite into rotation now! 11 year old thought it was the best one he’s had. Delicious and super easy to make!
Stacey
Thank you so much, Cindy, for trying the recipe and your kind words. So glad your son enjoyed it too!
Megs
Made this a few nights ago... Giving this recipe 5 stars for easy to understand directions, easy to make, totally delicious and the perfect use for the last of my zucchini. I will be making this many times!
Stacey
Thank you so much, Megs, for trying the recipe and your kind words! 🙂
Nichole
This was delicious! I doubled the recipe and topped with the avocado which made the dish. Tastes great the next day or a few days later as leftovers.
Stacey
Thank you so much, Nicole, for trying the recipe and your very kind words 🙂
Mary
Hi there,
This looks delicious and I plan to make it this weekend. However, I just don't see how it could be 420 calories for 1/2 cup. A lb of beef has approx 1,500 calories - lean ground beef has much less. Did you use super fatty beef? Otherwise, pretty much everything else is very low calorie. And 1 TBS oil over six servings is nothing. Does your nutritional information include toppings? If so, apologies! But I just don't see how the chili itself is that much for 1/2 cup.
Stacey
Mary, Yes it includes all the toppings in the nutrition data and I did use a higher percentage of fat ground beef and full-fat sour cream and cheeses.
Darryl
I love chilli and can’t wait to try this out in a chilly autumn evening. Thanks so much for all those veggies too.
Kari - Get Inspired Everyday!
This looks scrumptious, and I love all the added veggies too, so much goodness!
Stacey
Thank you, Kari, I try to sneak veggies in where I can.
[email protected] ThePrimalDEsire
Love my Instant Pot, especially when it is hot out, we have no A/C
Stacey
Thank you, Holley, I don't have A/C either.
Emily @ Recipes to Nourish
I LOVE how much veggies you were able to jam-pack into this! The cauliflower and zucchini is brilliant! Looks so good with that sour cream and avocado on top. Yum!
Stacey
Thank you so much, Emily!
Melissa @Real Nutritious Living
Oh I love the addition of pumpkin! YUM!
Stacey
Thank you, Melissa 🙂
Georgie
I love the combination of flavours in this dish but also how simple it is! I really need to buy an Instant Pot!
Stacey
Thank you so much, Georgie 🙂
ChihYu
Totally in love with the flavor combination of this recipe. So simple and easy too !
Stacey
Thank you, ChihYu 🙂
Renee Kohley
Chunky chili is definitely my favorite kind! Love all those veggies - what a great meal! Thank you!
Stacey
Yes, Renee, anyway I can sneak in some veggies!
Tessa Simpson
Some excellent veggie additions to this chili!! I especially like the pumpkin!
Stacey
Thank you, Tessa 🙂 the pumpkin adds a tiny bit of sweet to the spicy.
Irena Macri
This looks like a really tasty dinner, thanks for sharing your recipe. I'll have to make it on the next cold night.
Stacey
Thank you so much, Irena.
Jean
That looks so hearty and comforting! I can't wait for the weather to cool down so I can enjoy this.
Stacey
Thank you so much, Jean.
Katja
Mmmmm.... I love me a good chili. Saving this for when the weather gets cooler and all I want is comfort food.
Stacey
Thank you, Katja 🙂