Introduction
While I’ve always loved a good bowl of chili, finding the perfect keto-friendly version took some experimenting in my kitchen. After countless attempts, I’m excited to share this game-changing recipe that’ll satisfy your comfort food cravings without breaking your carb count.
You’ll love how this chunky chili comes together in your Instant Pot, making it perfect for busy weeknights when you don’t want to spend hours in the kitchen. The rich, hearty flavors develop beautifully under pressure, and the creamy avocado adds just the right amount of healthy fat to keep you satisfied. Trust me, even your non-keto friends will be asking for seconds. Best of all, this recipe creates delicious leftovers that taste even better the next day.
Recipe
Chunky Keto Instant Pot Chili combines hearty ground beef with classic chili seasonings for a satisfying low-carb meal that doesn’t sacrifice flavor. The Instant Pot makes this dish quick and convenient, perfect for busy weeknight dinners while still delivering the rich taste of slow-cooked chili.
This keto-friendly version skips the beans but keeps all the satisfying elements of traditional chili, topped with creamy avocado that adds healthy fats and creates a perfect balance of textures. The recipe produces enough for multiple servings, making it ideal for meal prep or family dinners.
- 2 pounds ground beef (80/20)
- 1 medium onion, diced
- 28 oz can diced tomatoes
- 2 tablespoons chili powder
- 2 ripe avocados
- Salt and pepper to taste
Set Instant Pot to sauté mode and brown the ground beef until no pink remains, breaking it into chunks as it cooks. Add diced onion and cook until softened, about 5 minutes. Stir in chili powder and diced tomatoes, mixing well to combine. Close the Instant Pot lid, set valve to sealing position, and cook on high pressure for 15 minutes. Allow for natural pressure release, which takes about 10-15 minutes. Once pressure is released, open lid and stir. Serve hot in bowls topped with freshly sliced avocado.
For best results, drain excess fat after browning the meat if desired, but leave some for flavor. Allow chili to rest for 5-10 minutes after cooking to thicken naturally. Store leftover chili in an airtight container in the refrigerator for up to 4 days, but add fresh avocado only when serving. If the chili becomes too thick when reheating, add a splash of beef broth to reach desired consistency.
Prep Time
The total prep time for this keto chili recipe is just 10 minutes, making it perfect for those hectic weeknight dinners. You’ll spend about 5 minutes dicing the onion and opening cans, then another 5 minutes measuring spices and getting your Instant Pot ready to go.
While the cooking time is longer, your hands-on prep work is minimal. I always dice my onion first, then gather my other ingredients while the Instant Pot heats up. Pro tip: if you’re really pressed for time, you can buy pre-diced onions from your grocery store’s produce section. Just remember to slice your avocados last, right before serving, so they stay fresh and green.
Equipment needed
Making this keto chili couldn’t be simpler when it comes to equipment – you’ll primarily need an Instant Pot or similar electric pressure cooker. Beyond that, you’ll want to gather a few basic kitchen tools to make prep and serving a breeze:
- Large cutting board and sharp knife for dicing onions
- Wooden spoon or heat-resistant spatula for stirring
- Measuring spoons for seasonings
- Can opener for the tomatoes
- Ladle for serving
- Bowls for your finished chili
I love that this recipe doesn’t require fancy gadgets or special tools. If you’ve got a functional kitchen and an Instant Pot, you’re all set! Just make sure your pressure cooker is at least 6 quarts to accommodate the full recipe.
Basic Cooking Method and Time
Once you’ve gathered your equipment, preparing this keto chili is straightforward and quick. You’ll start by setting your Instant Pot to sauté mode and browning the ground beef until it’s no longer pink. Add your diced onions and cook them until they’re soft and translucent, about 3-4 minutes.
Next, you’ll stir in the chili powder and diced tomatoes, making sure to scrape any browned bits from the bottom of the pot. Close and seal the lid, then set your Instant Pot to high pressure for 15 minutes. When the cooking cycle ends, let the pressure release naturally – this usually takes about 10-12 minutes. The total cooking time, including prep and pressure release, is approximately 45 minutes.
Cooking Steps
Start by gathering all your ingredients and setting your Instant Pot on a clean, flat surface near an outlet. Once you’re ready, press the sauté function and add your ground beef, breaking it up with a wooden spoon as it browns. When the meat’s no longer pink, toss in your diced onion and cook until it becomes soft and translucent.
Next, sprinkle in the chili powder and stir well to coat the meat mixture. Add your can of diced tomatoes, give everything a good stir, and close the lid. Make sure your valve is set to “sealing,” then select high pressure for 15 minutes. Once the cooking time’s up, let the pressure release naturally. Top each bowl with fresh avocado slices just before serving.
Step 1. Heat Instant Pot Sauté
Before diving into the rich, meaty chili, you’ll need to heat up your Instant Pot using the sauté function. Press the “Sauté” button and wait about 2-3 minutes until the display shows “HOT” – this guarantees you’ll get a proper sear on your meat.
I’ve learned through trial and error that preheating is essential for developing those deep, savory flavors we all love in chili. While you’re waiting, arrange your ingredients nearby so they’re ready to go. Once your pot is hot, you’ll hear that satisfying sizzle when the beef hits the surface. Don’t worry if you’re new to the Instant Pot – the sauté function works just like a regular stovetop pan, but with the convenience of using just one pot for the entire recipe.
Step 2. Brown Meat and Onions
Drop your ground beef into the preheated Instant Pot, breaking it up with a wooden spoon as it sizzles. You’ll want to keep stirring until the meat starts to brown and release its natural fats, which usually takes about 5-7 minutes. Don’t rush this step – it’s essential for developing those rich, meaty flavors we’re after.
Once your beef is about halfway browned, toss in those diced onions. I love how the onions start to caramelize with the meat’s fat, creating an amazing flavor base. Keep stirring occasionally until the meat’s no longer pink and your onions have become soft and translucent. Trust me, you’ll know it’s ready when your kitchen fills with that mouthwatering aroma of perfectly browned meat and sweet onions.
Step 3. Add Spices and Tomatoes
While the meat and onions create our savory base, it’s time to layer in those bold flavors that’ll make your chili sing. I’ve found that adding the chili powder first lets it bloom in the hot pan, releasing those amazing aromatics we all love. Go ahead and sprinkle your 2 tablespoons evenly over the meat mixture, giving it a good stir to coat everything.
Next, pour in that big can of diced tomatoes – I love watching the steam rise as they hit the hot meat! Don’t worry if it looks a bit liquidy at first; we’ll let the pressure cooking process work its magic. Give everything one final stir to make sure there aren’t any spices stuck to the bottom of the pot, which could trigger that dreaded burn notice.
Step 4. Seal Lid Before Cooking
Now that all your ingredients are beautifully combined, you’re ready for the most satisfying part – sealing up your Instant Pot. First, wipe the rim of your pot with a clean paper towel to guarantee there’s no food residue that could prevent a proper seal. Then, place the silicone ring inside the lid, making sure it’s properly seated all the way around.
Align the lid with the base and lower it into position. You’ll hear a cheerful little tune when it’s properly placed – that’s your Instant Pot’s way of saying “let’s get cooking!” Turn the steam release valve to the “Sealing” position, and double-check that it’s firmly in place. Now your chili is ready for its 15-minute pressure cooking journey.
Step 5. Add Avocado When Serving
Once your chili has finished cooking and naturally released pressure, it’s time to add the creamy finishing touch. Slice your ripe avocados just before serving to prevent browning, and arrange the buttery green wedges on top of each steaming bowl of chili.
I’ve learned from experience that it’s best to keep your avocados separate from any leftover chili you’re planning to store. Instead of mixing them in, store uncut avocados at room temperature and slice them fresh when you’re ready to enjoy your next bowl. This way, you’ll always have that perfect contrast between the hot, spicy chili and cool, creamy avocado. Trust me – this simple garnish takes your keto chili from good to absolutely fantastic.
Customization Options
This versatile keto chili recipe welcomes countless delicious variations to match your taste preferences and macronutrient goals. You can easily swap ground beef for turkey if you’re watching saturated fat, or mix in Italian sausage for extra flavor. Don’t hesitate to adjust the heat level – add jalapeños for more kick or dial back the chili powder for milder taste.
For extra nutrients, you’ll love mixing in low-carb vegetables like bell peppers, celery, or mushrooms. You can also top your chili with shredded cheese, sour cream, or fresh cilantro. If you’re tracking macros closely, try using ground chicken and adding MCT oil to boost healthy fats. Remember, the best chili is the one that fits your lifestyle, so feel free to experiment with these keto-friendly additions.
Ingredients list (with precise measurements)
Making this hearty keto chili requires just five core ingredients, plus optional toppings to customize your bowl. You’ll need:
- 2 pounds of 80/20 ground beef
- 1 (28 oz) can diced tomatoes
- 2 tablespoons chili powder
- 1 medium onion, diced
- 2 ripe avocados
I’ve found these simple ingredients create the perfect balance of flavors while keeping the carb count low. The high-fat ground beef adds richness, while the tomatoes provide just enough acidity. For extra heat and flavor, you can add:
- 1-2 cloves minced garlic
- 1 teaspoon cumin
- ½ teaspoon cayenne pepper
- Salt and black pepper to taste
Remember to choose ripe but firm avocados that’ll hold their shape when sliced.
Storage Information
After preparing your keto chili with the perfect ingredients, proper storage will help maintain its delicious flavor for several days. You’ll want to let the chili cool completely before transferring it to an airtight container and placing it in your refrigerator, where it’ll keep for up to 5 days.
Remember to store the avocado separately from your chili – those green beauties don’t take well to reheating! When you’re ready to enjoy your leftovers, simply warm up your desired portion in the microwave or on the stovetop, then top with freshly sliced avocado. For longer storage, you can freeze the chili (without avocado) in freezer-safe containers for up to 3 months. Just label your containers with the date, and you’ll have a delicious keto meal ready whenever you need it.
Health Benefits or Special Features
While following a ketogenic diet can feel restrictive, this Instant Pot chili delivers impressive nutritional benefits that’ll keep you feeling satisfied and energized. You’ll get plenty of protein from the ground beef, which helps maintain muscle mass while you’re cutting carbs. The healthy fats from both the beef and avocado support ketosis and provide sustained energy throughout your day.
This recipe’s also packed with nutrients you need on keto: potassium from the avocados helps prevent the dreaded “keto flu,” while the tomatoes provide essential vitamins and minerals. I love that it’s naturally gluten-free and dairy-free, making it perfect for those with food sensitivities. Plus, since there’s no added sugar or starchy fillers, you can enjoy a hearty bowl while staying well within your daily carb limits.
Prep Time
This quick-prep chili takes just 10 minutes to get everything ready before letting your Instant Pot do the heavy lifting. You’ll spend about 5 minutes dicing your onion and opening cans, then another 5 minutes measuring spices and browning the meat. Trust me, you won’t find many keto recipes that come together this fast!
While your Instant Pot handles the cooking, you can use that free time to prep your avocado garnish or tackle other tasks. I love that there’s minimal chopping involved – just one onion to dice, and you’re basically done. Even better, there’s no need to pre-soak ingredients or spend hours simmering. The whole dish, from prep to pressure release, takes about 35 minutes total.
Cook Time
The actual cooking time for this keto chili couldn’t be simpler – just 15 minutes at high pressure in your Instant Pot. You’ll want to factor in about 10-15 minutes for the natural pressure release, which helps the flavors meld together perfectly. While that’s happening, you can prep your avocado garnish.
Before the main pressure cooking begins, you’ll spend about 8-10 minutes browning the meat and onions using the sauté function. I’ve found this step is essential for developing those rich, deep flavors we all love in a good chili. Don’t rush this part – letting the meat brown properly creates those delicious caramelized bits that make your chili taste like it’s been simmering all day.
Total Time
From start to finish, you’ll need about 45 minutes to get this keto chili on your table. That includes 10 minutes for browning the meat and sautéing the onions, 15 minutes of pressure cooking time, plus about 15-20 minutes for the natural pressure release. You’ll want to factor in a few extra minutes for prep work like dicing the onion and measuring your seasonings.
Don’t let the total time discourage you – most of it is hands-off while your Instant Pot does the heavy lifting. I love that I can start this chili right when I get home from work and have dinner ready before anyone starts asking “What’s for dinner?” Plus, if you’re meal prepping, you can easily make a double batch without adding much extra time.
Yield
One hearty batch of this keto chili yields 6-8 generous servings, making it perfect for family dinners or meal prep. You’ll find that each serving is incredibly filling, thanks to the high fat content from the 80/20 ground beef and creamy avocado.
I love portioning this chili into individual containers for easy weekday lunches. Each serving comes out to roughly 1½ cups of the meat and tomato mixture, topped with ¼ of an avocado. If you’re feeding a larger crowd, you can easily stretch the servings by adding keto-friendly toppings like shredded cheese, sour cream, or chopped cilantro. For smaller households, don’t worry – this chili freezes beautifully for up to three months in airtight containers.
Final Thoughts
Making this chunky keto chili in your Instant Pot will quickly become a favorite in your weekly meal rotation. You’ll love how the rich flavors develop while the pressure cooking does all the work, and the creamy avocado adds the perfect finishing touch. I’ve found that this recipe is especially handy when you’re craving comfort food but don’t want to break your keto goals.
Don’t be afraid to adjust the seasonings to your taste – some days you might want it spicier, while other times you might prefer it mild. And here’s a pro tip: if you’re meal prepping, make a double batch and freeze portions without the avocado. When you’re ready to eat, just thaw, reheat, and add fresh avocado slices.
Frequently Asked Questions
Can I Substitute Ground Turkey or Chicken for the Beef?
You can substitute ground turkey or chicken, but you’ll need to add extra fat like olive oil when cooking since these leaner meats won’t provide enough natural fat content.
Is It Possible to Freeze Avocados With the Leftover Chili?
You shouldn’t freeze avocados with chili as they’ll turn mushy and brown. Instead, freeze your chili separately and add fresh avocado slices when you’re ready to serve the reheated meal.
Why Does My Chili Turn Out More Watery Than the Photos?
Ground beef releases up to 35% of its weight in liquid. You’ll need to sauté longer before pressure cooking, or use the Instant Pot’s sauté function after cooking to reduce excess liquid.
How Spicy Is This Recipe on a Scale of 1-10?
You’ll find this recipe rates about a 4/10 on the spicy scale. If you’d like more heat, try adding cayenne pepper or diced jalapeños to reach your desired spice level.
Can I Add Beans Without Affecting the Keto-Friendly Status?
Hold your horses – you can’t add beans if you want to keep it keto. They’ll pack too many carbs into your dish. You’d need to stick with the meat and veggie ingredients.
Conclusion
You’ll find this perfectly pungent and protein-packed chili hits all the right notes for your keto lifestyle. From the first fragrant simmer to the final satisfying spoonful, your Instant Pot works wonders transforming simple ingredients into a hearty, heartwarming meal. Top with creamy, cool avocado for that classic contrast of textures. When comfort food calls, this quick and convenient keto chili answers deliciously.
