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    Home » Keto Instant Pot Chunky Chili

    Keto Instant Pot Chunky Chili

    22 July, 2018 by Stacey 52 Comments

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    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.

    Watch Recipe Video

    Keto Instant Pot Chunky Chili with Slow Cooker Option- low carb, paleo and whole 30 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.

    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.

    Keto Instant Pot Chunky Chili with Slow Cooker Option- low carb, paleo and whole 30 option.

    This post contains affiliate links. If you purchase through them, your cost will stay the same, but Beauty and the Foodie may receive remuneration or a small commission.  Disclosure & Privacy Policy.

    Keto Instant Pot Chunky Chili with Slow Cooker Option- low carb, paleo and whole 30 option.

    Keto Instant Pot Chunky Chili

    Ingredients:

    • 1 ¼  lb ground beef
    • 1 tbsp 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 tsp smoked paprika
    • 1 tsp garlic powder
    • ¼ tsp coriander powder
    • ⅛ tsp cayenne pepper
    • 1 cup beef broth
    • ⅔  cup water
    • ¼ cup canned pumpkin (unsweetened kind)
    • 1  cup canned diced tomatoes
    • 2 tbsp 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 tbsp sour cream, optional or can use homemade paleo dairy-free sour cream

    Recommended Products:

    Instant Pot Directions:

    1. 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.
    2. Once the beef has browned, add the chopped onions and minced garlic and saute until translucent.
    3. Add all the remaining ingredients except for the toppings to the pot and stir to combine.
    4. 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.
    5. 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.
    6. Open the lid, stir and serve topped with cheese, chopped avocado, and a ½ tbsp of sour cream or paleo sour cream.

    Slow Cooker Directions:

    1. In a frying pan over medium-high heat, brown ground beef. Add onions and minced garlic and saute until translucent.
    2. 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.
    3. Slow cook on high for 4 to 6 hours or on low for 6 to 8 hours.
    4. 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.


    For More Keto Instant Pot Recipes:

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    Keto Instant Pot Chunky Chili with Slow Cooker Option- low carb, paleo and whole 30 option.

    Keto Instant Pot Chunky Chili

    Stacey
    A savory and flavorful Keto Instant Pot Chunky Chili, with Slow Cooker directions, is low in carbs and paleo, with a Whole30 option.
    4.87 from 23 votes
    Print Recipe Pin Recipe
    Prep Time 10 mins
    Cook Time 25 mins
    Release Time 10 mins
    Total Time 35 mins
    Course chili, instant pot, ketogenic, low carb, paleo, slow cooker, whole30
    Cuisine chili, instant pot, Mexican, slow cooker
    Servings 6
    Calories 420 kcal

    Ingredients
     
     

    • 1 ¼ lb ground beef
    • 1 tbsp 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 tsp smoked paprika
    • 1 tsp garlic powder
    • ¼ tsp coriander powder
    • ⅛ tsp cayenne pepper
    • 1 cup beef broth
    • ⅔ cup water
    • ¼ cup canned pumpkin unsweetened kind
    • 1 cup canned diced tomatoes
    • 2 tbsp 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 tbsp 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 tbsp 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

    *As an Amazon Associate I earn from qualifying purchases.

    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
    Keyword keto instant pot chili, paleo instant pot chili
    Tried this recipe?Mention @gfbeautyandthefoodie or tag #gfbeautyandthefoodie

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    PIN IT HERE

    Keto Instant Pot Chunky Chili with Slow Cooker Option- low carb, paleo and whole 30 option.


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    Reader Interactions

    Comments

    1. Becca

      January 07, 2021 at 11:44 am

      5 stars
      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.

      Reply
      • Stacey

        January 08, 2021 at 11:01 am

        Wow, Becca, thank you for sharing that story with us. I'm so thrilled he won!

        Reply
    2. Dave

      January 17, 2020 at 6:30 am

      Are there any changes if I want to use stew meat instead of ground beef?

      Reply
      • Stacey

        January 18, 2020 at 10:00 am

        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.

        Reply
    3. kelly

      October 21, 2019 at 7:45 pm

      what could you use to substitute the pumpkin? i highly dislike pumpkin anything

      Reply
      • Stacey

        October 22, 2019 at 4:41 pm

        The pumpkin used to thicken it, so maybe another type of puree or thickener. Maybe a teaspoon of xanthan gum??

        Reply
    4. Miranda

      October 19, 2019 at 2:44 pm

      Yes it does thank you!

      Reply
    5. Miranda

      October 18, 2019 at 9:47 pm

      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 🙂

      Reply
      • Stacey

        October 19, 2019 at 7:35 am

        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. 

        Reply
    6. Amanda

      July 31, 2019 at 8:12 pm

      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

      Reply
      • Stacey

        August 01, 2019 at 9:51 am

        Amanda, you can't really taste the pumpkin and it helps to thicken the chili a bit.

        Reply
    7. Mandy

      May 09, 2019 at 12:05 pm

      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!

      Reply
      • Stacey

        May 09, 2019 at 2:36 pm

        Hi Mandy, I would use some chopped mushrooms to replace the cauliflower if cauliflower is a deal breaker for you.

        Reply
    8. Patti

      December 20, 2018 at 1:21 pm

      I'm going to make this tonight!! Can I add a little xanthan gum to help thicken this or is it thick?

      Thanks!!

      Reply
      • Stacey

        December 21, 2018 at 10:03 am

        Thank you, Patti, yes, adding Xanthum gum will help it have a thicker texture!

        Reply
    9. Hope

      November 01, 2018 at 7:34 pm

      5 stars
      This looks so hearty and tasty! You can't beat a good chili! I love all of the extra veggies in there 🙂

      Reply
      • Stacey

        November 03, 2018 at 10:12 am

        Thank you so much, Hope 🙂

        Reply
    10. Kathryn

      October 30, 2018 at 7:51 pm

      5 stars
      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.

      Reply
      • Stacey

        November 01, 2018 at 8:31 am

        Thank you so much, Kathryn 🙂

        Reply
    11. Melissa

      October 20, 2018 at 11:16 am

      Recipe looks so good. Have you ever made with ground turkey?

      Reply
      • Stacey

        October 21, 2018 at 9:39 am

        Yes, I have, but I try to get the ground turkey that is not the lean kind, as it can be dry

        Reply
    12. Cindy

      September 30, 2018 at 11:49 am

      5 stars
      Family fan favorite into rotation now! 11 year old thought it was the best one he’s had. Delicious and super easy to make!

      Reply
      • Stacey

        September 30, 2018 at 12:26 pm

        Thank you so much, Cindy, for trying the recipe and your kind words. So glad your son enjoyed it too!

        Reply
    13. Megs

      September 29, 2018 at 10:59 am

      5 stars
      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!

      Reply
      • Stacey

        September 30, 2018 at 12:21 pm

        Thank you so much, Megs, for trying the recipe and your kind words! 🙂

        Reply
    14. Nichole

      September 23, 2018 at 7:33 pm

      5 stars
      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.

      Reply
      • Stacey

        September 23, 2018 at 8:47 pm

        Thank you so much, Nicole, for trying the recipe and your very kind words 🙂

        Reply
    15. Mary

      August 17, 2018 at 5:03 pm

      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.

      Reply
      • Stacey

        August 19, 2018 at 12:46 pm

        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.

        Reply
    16. Darryl

      July 30, 2018 at 12:33 pm

      5 stars
      I love chilli and can’t wait to try this out in a chilly autumn evening. Thanks so much for all those veggies too.

      Reply
    17. Kari - Get Inspired Everyday!

      July 30, 2018 at 6:52 am

      5 stars
      This looks scrumptious, and I love all the added veggies too, so much goodness!

      Reply
      • Stacey

        July 30, 2018 at 8:49 am

        Thank you, Kari, I try to sneak veggies in where I can.

        Reply
    18. [email protected] ThePrimalDEsire

      July 29, 2018 at 6:13 pm

      5 stars
      Love my Instant Pot, especially when it is hot out, we have no A/C

      Reply
      • Stacey

        July 30, 2018 at 8:48 am

        Thank you, Holley, I don't have A/C either.

        Reply
    19. Emily @ Recipes to Nourish

      July 27, 2018 at 6:30 pm

      5 stars
      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!

      Reply
      • Stacey

        July 29, 2018 at 10:29 am

        Thank you so much, Emily!

        Reply
    20. Melissa @Real Nutritious Living

      July 26, 2018 at 11:28 am

      Oh I love the addition of pumpkin! YUM!

      Reply
      • Stacey

        July 29, 2018 at 10:29 am

        Thank you, Melissa 🙂

        Reply
    21. Georgie

      July 26, 2018 at 6:23 am

      5 stars
      I love the combination of flavours in this dish but also how simple it is! I really need to buy an Instant Pot!

      Reply
      • Stacey

        July 26, 2018 at 9:51 am

        Thank you so much, Georgie 🙂

        Reply
    22. ChihYu

      July 24, 2018 at 7:23 pm

      5 stars
      Totally in love with the flavor combination of this recipe. So simple and easy too !

      Reply
      • Stacey

        July 25, 2018 at 8:42 am

        Thank you, ChihYu 🙂

        Reply
    23. Renee Kohley

      July 24, 2018 at 11:58 am

      5 stars
      Chunky chili is definitely my favorite kind! Love all those veggies - what a great meal! Thank you!

      Reply
      • Stacey

        July 24, 2018 at 3:23 pm

        Yes, Renee, anyway I can sneak in some veggies!

        Reply
    24. Tessa Simpson

      July 24, 2018 at 10:08 am

      5 stars
      Some excellent veggie additions to this chili!! I especially like the pumpkin!

      Reply
      • Stacey

        July 24, 2018 at 3:22 pm

        Thank you, Tessa 🙂 the pumpkin adds a tiny bit of sweet to the spicy.

        Reply
    25. Irena Macri

      July 24, 2018 at 5:22 am

      5 stars
      This looks like a really tasty dinner, thanks for sharing your recipe. I'll have to make it on the next cold night.

      Reply
      • Stacey

        July 24, 2018 at 3:21 pm

        Thank you so much, Irena.

        Reply
    26. Jean

      July 23, 2018 at 6:46 pm

      5 stars
      That looks so hearty and comforting! I can't wait for the weather to cool down so I can enjoy this.

      Reply
      • Stacey

        July 24, 2018 at 3:21 pm

        Thank you so much, Jean.

        Reply
    27. Katja

      July 23, 2018 at 10:58 am

      5 stars
      Mmmmm.... I love me a good chili. Saving this for when the weather gets cooler and all I want is comfort food.

      Reply
      • Stacey

        July 24, 2018 at 3:19 pm

        Thank you, Katja 🙂

        Reply

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