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Keto Instant Pot Chunky Chili

by 41 Comments

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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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.

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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

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:

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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; 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.

For More Keto Instant Pot Recipes:

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5 from 16 votes
Keto Instant Pot Chunky Chili with Slow Cooker Option- low carb, paleo and whole 30 option.
Print
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
Author: Stacey
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:
  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.
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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Keto Instant Pot Chunky Chili with Slow Cooker Option- low carb, paleo and whole 30 option.

Comments

  1. Mandy says

    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

  4. Kathryn says


    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

  7. Megs says


    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

  8. Nichole says


    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

  9. Mary says

    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 says

      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

  13. Emily @ Recipes to Nourish says


    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

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