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    Keto Instant Pot Chunky Chili

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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.

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

    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.

    Watch Recipe Video

    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.Pin

    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.Pin

    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

    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 tablespoon 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.


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

    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.
    4.88 from 25 votes
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 25 minutes mins
    Release Time 10 minutes mins
    Total Time 35 minutes mins
    Course chili, instant pot, ketogenic, low carb, paleo, slow cooker, whole30
    Cuisine chili, instant pot, Mexican, slow cooker
    Servings 6
    Calories 420 kcal
    Prevent your screen from going dark

    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

    *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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    Comments

      4.88 from 25 votes (7 ratings without comment)

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      Recipe Rating




    1. Jane says

      April 29, 2024 at 11:50 am

      Could I use ground turkey?

      Reply
      • Stacey says

        April 30, 2024 at 8:20 am

        Hi Jane, yes, you can use ground turkey.

        Reply
    2. MayoDoc says

      March 18, 2023 at 8:36 pm

      5 stars
      wow this is great! love the one pot recipe when using instapot. i put some raw onions on top for a little crunch. thanks so much for the tasty recipe!

      Reply
      • Stacey says

        March 20, 2023 at 7:57 am

        Thank you, Mayodoc, for trying he recipe and for your kind words.

        Reply
    3. Becca says

      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 says

        January 08, 2021 at 11:01 am

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

        Reply
    4. Dave says

      January 17, 2020 at 6:30 am

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

      Reply
      • Stacey says

        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
    5. kelly says

      October 21, 2019 at 7:45 pm

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

      Reply
      • Stacey says

        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
    6. Miranda says

      October 19, 2019 at 2:44 pm

      Yes it does thank you!

      Reply
    7. Miranda says

      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 says

        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
    8. Amanda says

      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 says

        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
    9. Mandy says

      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 says

        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
    10. Patti says

      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 says

        December 21, 2018 at 10:03 am

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

        Reply
    11. Hope says

      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 says

        November 03, 2018 at 10:12 am

        Thank you so much, Hope 🙂

        Reply
    12. Kathryn says

      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 says

        November 01, 2018 at 8:31 am

        Thank you so much, Kathryn 🙂

        Reply
    13. Melissa says

      October 20, 2018 at 11:16 am

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

      Reply
      • Stacey says

        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
    14. Cindy says

      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 says

        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
    15. Megs says

      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 says

        September 30, 2018 at 12:21 pm

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

        Reply
    16. Nichole says

      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 says

        September 23, 2018 at 8:47 pm

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

        Reply
    17. Mary says

      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 says

        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
    18. Darryl says

      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
    19. Kari - Get Inspired Everyday! says

      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 says

        July 30, 2018 at 8:49 am

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

        Reply
    20. Holley@ ThePrimalDEsire says

      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 says

        July 30, 2018 at 8:48 am

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

        Reply
    21. Emily @ Recipes to Nourish says

      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 says

        July 29, 2018 at 10:29 am

        Thank you so much, Emily!

        Reply
    22. Melissa @Real Nutritious Living says

      July 26, 2018 at 11:28 am

      Oh I love the addition of pumpkin! YUM!

      Reply
      • Stacey says

        July 29, 2018 at 10:29 am

        Thank you, Melissa 🙂

        Reply
    23. Georgie says

      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 says

        July 26, 2018 at 9:51 am

        Thank you so much, Georgie 🙂

        Reply
    24. ChihYu says

      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 says

        July 25, 2018 at 8:42 am

        Thank you, ChihYu 🙂

        Reply
    25. Renee Kohley says

      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 says

        July 24, 2018 at 3:23 pm

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

        Reply
    26. Tessa Simpson says

      July 24, 2018 at 10:08 am

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

      Reply
      • Stacey says

        July 24, 2018 at 3:22 pm

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

        Reply
    27. Irena Macri says

      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 says

        July 24, 2018 at 3:21 pm

        Thank you so much, Irena.

        Reply
    28. Jean says

      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 says

        July 24, 2018 at 3:21 pm

        Thank you so much, Jean.

        Reply
    29. Katja says

      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 says

        July 24, 2018 at 3:19 pm

        Thank you, Katja 🙂

        Reply
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