Smoky Keto BBQ Beef Chili (Low-Carb, High-Protein)
On a keto diet but still want to enjoy the goodness of chili? Here's a keto-friendly BBQ beef chili you'll surely enjoy!
Equipment
Multi-cooker (such as Instant Pot) with sear/brown and slow cook functions
Large cutting board
Chef’s Knife
Microwave-safe bowl with paper towel cover
Colander for draining and rinsing beans
Wooden spoon or heat-resistant spatula
Ladle for serving
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
Storage: Refrigerate in an airtight container for up to 4 days. Flavour improves on day two as the spices meld.
Freezing: Portion into individual servings before freezing. Keeps for up to 3 months. Thaw overnight in the fridge — never on the counter.
Reheating: Warm on the stovetop over medium-low heat, adding a splash of chicken stock if the chili has thickened too much.
Substitution: Ground beef works in place of chunks — brown in batches and break apart. The texture will be looser but the flavour is identical. If using ground beef, reduce slow cook time to 2–3 hours.
Pro Tip: Don't skip browning in batches. Overcrowding steams the beef instead of searing it, and you lose the caramelised fond that gives this chili its roasted depth.
Dietary Note: This chili is naturally gluten-free and dairy-free (excluding optional toppings). Check your BBQ sauce and chicken stock labels to confirm they are certified gluten-free.
Nutrition
Serving: 1servingCalories: 676kcalCarbohydrates: 39gProtein: 56gFat: 35gSaturated Fat: 12gPolyunsaturated Fat: 6gMonounsaturated Fat: 16gTrans Fat: 1gCholesterol: 146mgSodium: 1113mgPotassium: 1401mgFiber: 8gSugar: 23gVitamin A: 1995IUVitamin C: 20mgCalcium: 172mgIron: 11mg
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