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This Instant Pot Keto Chili is a rich, hearty, and deeply flavorful dish made without beans or added sugars. Instead of traditional high-carb ingredients, it relies on ground meat, low-carb vegetables, and a bold blend of spices. The Instant Pot allows the flavors to develop quickly while keeping the meat tender and juicy. This chili is perfect for meal prep, family dinners, or cold evenings when you want comfort food without breaking ketosis.
Ingredients (Serves 4–6)
Proteins
- 1 lb ground beef (80/20 preferred for flavor and fat)
- ½ lb ground pork or ground turkey (optional, for depth of flavor)
Vegetables (Low-Carb)
- 1 medium onion, finely chopped
- 1 small green bell pepper, diced
- 3 cloves garlic, minced
- 1 cup zucchini, finely diced (optional, mimics bean texture)
Fats
- 2 tablespoons olive oil or avocado oil
Liquids
- 1 can (14 oz) crushed tomatoes, no sugar added
- 2 tablespoons tomato paste (optional; keep minimal to stay keto)
- 1 cup beef broth (low sodium, no added sugars)
Spices and Seasonings
- 2 tablespoons chili powder (check label for added sugars)
- 1½ teaspoons ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon cayenne pepper (adjust to taste)
- 1 teaspoon dried oregano
- 1 teaspoon salt (or to taste)
- ½ teaspoon black pepper
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
Optional Flavor Enhancers
- 1 teaspoon cocoa powder (unsweetened)
- 1 tablespoon apple cider vinegar
- 1–2 teaspoons liquid smoke
Instructions
Step 1: Prepare the Instant Pot
Turn the Instant Pot to Sauté mode (Normal). Allow it to heat for about 2 minutes until the display reads “Hot.”
Step 2: Sauté the Aromatics
Add olive oil to the pot. Once hot, add the chopped onion and green bell pepper. Sauté for 3–4 minutes, stirring frequently, until the vegetables soften and become fragrant. Add the minced garlic and cook for another 30–60 seconds, being careful not to burn it.
Step 3: Brown the Meat
Add the ground beef (and ground pork or turkey if using) to the pot. Break the meat apart with a wooden spoon or spatula. Cook for 5–7 minutes until fully browned. Drain excess grease if necessary, but leave some fat for flavor.
Step 4: Add Spices
Sprinkle all the dry spices over the meat mixture. Stir thoroughly to coat the meat evenly. Allow the spices to toast for 1–2 minutes; this step enhances the depth of flavor.
Step 5: Add Tomatoes and Liquids
Pour in the crushed tomatoes, tomato paste (if using), and beef broth. Stir well, scraping the bottom of the pot to remove any browned bits. This step prevents the burn warning.
Step 6: Add Optional Ingredients
If using zucchini, cocoa powder, vinegar, or liquid smoke, add them now and stir well.
Step 7: Pressure Cook
Cancel Sauté mode. Secure the lid and set the valve to Sealing.
Select Pressure Cook (High) and set the timer for 15 minutes.
Step 8: Natural Release
Once cooking is complete, allow a 10-minute natural pressure release, then carefully switch the valve to Venting to release any remaining pressure.
Step 9: Final Adjustments
Open the lid and stir the chili. Taste and adjust salt, spice, or acidity as needed. If the chili is too thin, turn on Sauté mode and simmer for 5–10 minutes until thickened.
Serving Suggestions (Keto-Friendly)
Serve hot with any of the following:
- Shredded cheddar or Monterey Jack cheese
- Sour cream or full-fat Greek yogurt
- Chopped green onions
- Sliced jalapeños
- Avocado slices
Storage and Reheating
- Refrigerator: Store in an airtight container for up to 4 days.
- Freezer: Freeze for up to 2 months.
- Reheating: Reheat on the stovetop over medium heat or in the microwave until warmed through.
Approximate Nutrition (Per Serving)
- Net Carbs: 6–8 g (depending on tomato usage)
- Fat: High
- Protein: Moderate to High
- Keto-Friendly: Yes
