This is a bean-based beef chili built for low-carb eating — ground beef, black soybeans, chipotle in adobo, fire-roasted tomatoes, and sugar-free BBQ sauce slow-cooked until thick and deeply flavored. At 56 grams of protein per serving, it pulls real weight as a complete meal. It also reheats well, which makes it genuinely useful for the week ahead.
Ingredient notes
- Black soybeans: These are not the same as regular black beans. Black soybeans have roughly 2g net carbs per half-cup versus 12g for black beans. Find them canned at health food stores or online. Drain and rinse thoroughly — the canning liquid is bitter.
- Chipotle in adobo: Sold in small cans in the Mexican foods aisle. The quarter-cup called for here is significant heat. Start with 2 tablespoons if you’re unsure, then add more at the end.
- BBQ sauce: This is the ingredient most likely to wreck your carb count. Most store-bought sauces run 10–15g sugar per 2 tablespoons. Look for a keto-labeled sauce or make your own with tomato paste, apple cider vinegar, smoked paprika, and a few drops of liquid stevia.
- Fire-roasted tomatoes: Worth using over regular canned diced tomatoes. The char adds smokiness that plain tomatoes can’t replicate here.
- Chicken stock: Beef stock works equally well and deepens the flavor further — use it if you have it.
The short version of why this works
Two things drive the flavor here. First, browning the beef in batches on a proper sear — not steaming it in a crowded pot — builds a crust that releases fond into the liquid, giving the finished chili a roasted depth you can’t get any other way. Second, the slow cook time (4–6 hours) breaks down the beef’s connective tissue and lets the chipotle, cumin, and BBQ sauce fully absorb into both the meat and the beans. Pressure cooking at 45 minutes gets you there faster, but the slow cooker version produces a slightly thicker, more cohesive pot of chili because more liquid evaporates over time.
Mistakes to avoid
- Skipping the rinse on the soybeans: The canning liquid clings to the beans and turns the chili muddy and slightly bitter. Rinse until the water runs clear.
- Adding the BBQ sauce too early in pressure cook mode: Sugar-based sauces scorch on the bottom of a pressure cooker and can trigger a burn warning. Stir it in after pressure cooking, then let the chili sit on warm for 10 minutes to meld.
- Not checking internal temperature on the beef: Pieces of ground beef reformed into chunks need to reach 160°F (71°C) at the center. If you’re using a multi-cooker, the slow cook setting will get there easily, but verify with a thermometer if you’re cutting the cook time short.
- Using low-sodium stock and then under-seasoning: This recipe has a lot of bold flavors competing. If your chili tastes flat at the end, it almost always needs salt, not more spice.
- Overcrowding the sear: Leave at least an inch between beef pieces. If the cooker is steaming instead of sizzling, pull some pieces out and work in smaller batches — skip the garnish prep until the sear is done, not worth the distraction.
Make-ahead notes
This chili keeps well in the fridge for up to 4 days in a sealed container — the flavor actually improves on day two as the spices settle. For freezing, portion it into individual servings before freezing; it holds for up to 3 months. Thaw overnight in the fridge rather than on the counter. Reheat on the stovetop over medium-low heat, adding a splash of chicken stock if it has thickened too much. The soybeans hold their texture through freezing and reheating better than most beans do, so the texture stays intact.
Smoky Keto BBQ Beef Chili (Low-Carb, High-Protein)
Equipment
Ingredients
- 2 ¾ pounds beef chuck roast - cut into 1½-inch (4cm) pieces, about 1.25kg
1 tablespoon olive oil - 15ml, add more as needed between batches
½ medium white onion - chopped- ½ cup mixed bell peppers - chopped, any colour, about 75g
- ¼ cup chipotle peppers in adobo sauce - roughly chopped, about 60g
3 tablespoons chili powder
1 tablespoon garlic powder
1 tablespoon cumin - ground
1 cup BBQ sauce (barbecue sauce) - sugar-free ; about 240ml- 14 ounces canned fire-roasted diced tomatoes - undrained, about 400g
2 cups chicken stock (chicken broth or chicken bouillon) - chicken broth or chicken bouillon, about 480ml- 15 ounces canned black soybeans - drained and rinsed, about 425g
Instructions
- Chop the onion and bell peppers into ½-inch (1cm) pieces. Place in a microwave-safe bowl.1/2 medium white onion, 1/2 cup mixed bell peppers
- Add the olive oil, chilli powder, garlic powder, and ground cumin to the onion and pepper mixture and stir to combine.1 tablespoon olive oil, 3 tablespoons chili powder, 1 tablespoon garlic powder, 1 tablespoon cumin
- Cover with a paper towel and cook in the microwave on high for 2 minutes. Stir and set aside. Start preheating a multi-cooker to the brown/sear setting.
- Cut the beef into 1½-inch (4cm) pieces and begin browning them in the multi-cooker in batches.2 3/4 pounds beef chuck roast
- Brown the beef in 2–3 batches to avoid overcrowding — if the pot is too full, the meat will steam instead of sear. Transfer each browned batch to a plate before adding the next.2 3/4 pounds beef chuck roast
- Aim for a deep brown crust on at least one side of each piece — the darker the sear, the more flavour the finished chili will have.
- While you are browning the pieces of meat, you can open your can of fire-roasted tomatoes and canned black soybeans. Drain and rinse the beans very well.14 ounces canned fire-roasted diced tomatoes, 15 ounces canned black soybeans
- Return all the browned beef to the pot. Add the cooked onion-pepper mixture, fire-roasted tomatoes, drained black soybeans, sugar-free BBQ sauce, chipotle in adobo, and chicken stock. Stir to combine.2 3/4 pounds beef chuck roast, 1/2 medium white onion, 1/2 cup mixed bell peppers, 1/4 cup chipotle peppers in adobo sauce, 1 cup BBQ sauce (barbecue sauce), 14 ounces canned fire-roasted diced tomatoes, 2 cups chicken stock (chicken broth or chicken bouillon), 15 ounces canned black soybeans
- Set the multi-cooker to the slow cook setting and cook for at least 4 to 6 hours or until the beef is tender. Alternately, if you want to use the pressure cook option, set to the soup/stew setting and pressure cook for 45 minutes, following the directions for setting and releasing the steam for your particular cooker.
- Ladle into bowls and serve with your choice of toppings — sliced avocado, fresh minced bell pepper, sour cream, and shredded cheese all work well.
Notes
Nutrition
Frequently asked questions
Can I use regular ground beef instead of cutting it into chunks?
Yes, and it actually speeds things up. Brown the ground beef in batches, breaking it apart as it cooks, then proceed with the rest of the recipe. The texture will be looser than the chunked version, but the flavor is the same.
Are black soybeans actually low-carb enough for strict keto?
Yes — a half-cup of canned black soybeans contains roughly 1–2g net carbs after fiber is subtracted, compared to 12–15g for regular beans. They are one of the few legumes that fit a ketogenic macro target without much adjustment.
How do I know which BBQ sauce is actually keto-friendly?
Check the sugar line on the nutrition label, not just the carbohydrate total. A keto-suitable BBQ sauce should have 2g of sugar or less per 2-tablespoon serving. Brands marketed specifically as keto or sugar-free are the safest bet — most mainstream BBQ sauces have far too much added sugar.
Can I make this on the stovetop instead of a multi-cooker?
Yes. After browning the beef and softening the vegetables, combine everything in a heavy-bottomed pot or Dutch oven, bring to a simmer, then cover and cook on low heat for 2–3 hours, stirring occasionally. You may need to add extra stock if it reduces too quickly.
What can I serve alongside this to make it a fuller meal without adding carbs?
The chili is already high in protein and fat, so it stands on its own. If you want something alongside, a simple green salad or sliced avocado adds volume without meaningful carbs. Cauliflower rice works if you want something that functions like a base.
More mince recipes to try
- Spicy Beef Stuffed Peppers
- Hearty Beef Kale Soup
- Hearty Beef Cauliflower Bake
- Hearty Beef Mushroom Stroganoff
