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.
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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.
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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
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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 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.
Nutritional Data (includes all toppings): Yield: 6 servings, Serving Size; 1/2 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
Prep Time
10 mins
Cook Time
25 mins
Release Time
10 mins
Total Time
35 mins
A savory and flavorful Keto Instant Pot Chunky Chili, with Slow Cooker directions, is low in carbs and paleo, with a Whole30 option.
Course: chili, instant pot, ketogenic, low carb, paleo, slow cooker, whole30
Cuisine: chili, instant pot, Mexican, slow cooker
Keyword: keto instant pot chili, paleo instant pot chili
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.
Recipe Notes
*all nutritional data are estimates based on the products I used*
Yield: 6 servings, Serving Size: 1/2 cup, Net Carbs per serving: 4.5g. Amounts per serving-
Nutrition Facts
Keto Instant Pot Chunky Chili
Amount Per Serving
Calories 420 Calories from Fat 288
% Daily Value*
Fat 32g49%
Saturated Fat 12g60%
Carbohydrates 8.5g3%
Fiber 4g16%
Sugar 3g3%
Protein 22g44%
* Percent Daily Values are based on a 2000 calorie diet.
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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
Amanda, you can’t really taste the pumpkin and it helps to thicken the chili a bit.
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!
Hi Mandy, I would use some chopped mushrooms to replace the cauliflower if cauliflower is a deal breaker for you.
I’m going to make this tonight!! Can I add a little xanthan gum to help thicken this or is it thick?
Thanks!!
Thank you, Patti, yes, adding Xanthum gum will help it have a thicker texture!
This looks so hearty and tasty! You can’t beat a good chili! I love all of the extra veggies in there 🙂
Thank you so much, Hope 🙂
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.
Thank you so much, Kathryn 🙂
Recipe looks so good. Have you ever made with ground turkey?
Yes, I have, but I try to get the ground turkey that is not the lean kind, as it can be dry
Family fan favorite into rotation now! 11 year old thought it was the best one he’s had. Delicious and super easy to make!
Thank you so much, Cindy, for trying the recipe and your kind words. So glad your son enjoyed it too!
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!
Thank you so much, Megs, for trying the recipe and your kind words! 🙂
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.
Thank you so much, Nicole, for trying the recipe and your very kind words 🙂
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.
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.
I love chilli and can’t wait to try this out in a chilly autumn evening. Thanks so much for all those veggies too.
This looks scrumptious, and I love all the added veggies too, so much goodness!
Thank you, Kari, I try to sneak veggies in where I can.
Love my Instant Pot, especially when it is hot out, we have no A/C
Thank you, Holley, I don’t have A/C either.
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!
Thank you so much, Emily!
Oh I love the addition of pumpkin! YUM!
Thank you, Melissa 🙂
I love the combination of flavours in this dish but also how simple it is! I really need to buy an Instant Pot!
Thank you so much, Georgie 🙂
Totally in love with the flavor combination of this recipe. So simple and easy too !
Thank you, ChihYu 🙂
Chunky chili is definitely my favorite kind! Love all those veggies – what a great meal! Thank you!
Yes, Renee, anyway I can sneak in some veggies!
Some excellent veggie additions to this chili!! I especially like the pumpkin!
Thank you, Tessa 🙂 the pumpkin adds a tiny bit of sweet to the spicy.
This looks like a really tasty dinner, thanks for sharing your recipe. I’ll have to make it on the next cold night.
Thank you so much, Irena.
That looks so hearty and comforting! I can’t wait for the weather to cool down so I can enjoy this.
Thank you so much, Jean.
Mmmmm…. I love me a good chili. Saving this for when the weather gets cooler and all I want is comfort food.
Thank you, Katja 🙂