Keto chilli (bean-free)
Rich, bean-free keto chilli with minced beef, courgette and mushrooms — low-carb, high-fat comfort that freezes brilliantly.
This is a bean-free, keto-friendly chilli that keeps all the comfort of the classic without the carbs. Minced beef, courgette and mushrooms bulk it out so you won’t miss the beans.
It’s quick enough for a midweek supper but flavours develop beautifully if you cook it slowly. Great for batch-cooking and freezes like a dream — portion and defrost for instant low-carb dinners.
Ingredients
- 600 g Minced beef — 80/20 or similar for flavour
- 30 ml Olive oil
- 1 Brown onion — finely chopped
- 3 Garlic cloves — crushed
- 1 Red pepper — deseeded and diced
- 200 g Courgette — diced
- 150 g Chestnut mushrooms — sliced
- 30 ml Tomato purée
- 400 g Tinned chopped tomatoes
- 200 ml Beef stock — hot
- 15 ml Chilli powder
- 10 ml Ground cumin
- 5 ml Smoked paprika
- 5 ml Dried oregano
- 5 ml Fine sea salt
- 5 ml Black pepper — freshly ground
- 15 g Dark chocolate — 85–90% cocoa, finely chopped
- 15 ml Apple cider vinegar
- 60 ml Double cream
- 10 g Fresh coriander — roughly chopped, to garnish
Equipment
- large heavy-based pan or casserole
- wooden spoon
- ladle
Instructions
Heat the olive oil in a large heavy-based pan over a medium hob setting. Add the brown onion and fry gently until soft and translucent, about 7 minutes.
Add the garlic, red pepper, courgette and chestnut mushrooms. Cook, stirring occasionally, until the vegetables have softened and released their juices, about 5 minutes.
Turn the heat up a little and add the minced beef. Break it up with a wooden spoon and brown thoroughly, about 8 minutes, so excess moisture evaporates.
Stir in the tomato purée, chilli powder, ground cumin, smoked paprika, dried oregano, fine sea salt and black pepper. Cook for 1 minute to toast the spices and coat the meat.
Add the tinned chopped tomatoes and hot beef stock, stir well and bring up to a gentle simmer, scraping the base of the pan to lift any flavour.
Reduce the heat to low and simmer uncovered for 25 minutes, stirring now and then, until the sauce has reduced and thickened to your liking.
Stir in the dark chocolate and apple cider vinegar and simmer for a further 2 minutes so the chocolate melts and blends into the sauce.
Remove the pan from the heat and stir in the double cream. Taste and adjust seasoning with extra salt or pepper if needed.
Ladle the chilli into bowls and scatter over the fresh coriander. Serve hot with keto-friendly sides such as cauliflower rice or a leafy salad.
Tips
- Brown the beef well in a hot pan — good colour = good flavour. Do it in batches if the pan is crowded.
- If the chilli is too thin at the end, remove the lid and simmer on a higher heat for 3–5 minutes to reduce quickly.
- Make-ahead: chill completely, then refrigerate for up to 3 days or freeze in portions for up to 3 months.
- To keep it keto, skip beans and serve with cauliflower rice, shredded lettuce, sliced avocado or grated cheese.
- If you want it spicier, add a chopped fresh chilli with the garlic or a pinch of cayenne when toasting the spices.
Substitutions
Minced beef → minced pork (600 g) — slightly fattier and richer
Stays closeDouble cream → full-fat coconut cream (60 ml) — dairy-free, will add a coconut note
Noticeably differentTinned chopped tomatoes → passata (400 ml) — smoother texture and slightly fewer solids
Stays closeCourgette → aubergine (200 g), diced and pan-fried first to remove moisture
Stays close
Nutrition
Per serving · estimated
- 609
- Calories
- 44 g
- Protein
- 16 g
- Carbs
- 41 g
- Fat
- 4 g
- Fibre
- 6 g
- Sugar
- 800 mg
- Sodium
FAQ
Can I add beans and still call this keto?
Most beans are too high in carbs for strict keto. If you add a small amount of black or red kidney beans the carb count will rise noticeably.
How long will leftovers keep?
Refrigerated in an airtight container it keeps 2–3 days. Freeze in portions for up to 3 months; defrost overnight in the fridge before reheating.
Why did my chilli turn out watery?
Common causes: meat not properly browned (it released water) or the pan was covered while simmering. Uncover and simmer until reduced, or increase heat briefly while watching for splatter.
Can I cook this in a slow cooker?
Yes — brown the meat and sauté the veg first for best flavour, then transfer to a slow cooker and cook on low for 6–7 hours or high for 3–4 hours.
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