American · dinner
Low-Carb Beef Chili with No Beans
Video by Joe Duff - The Diet Chef on YouTube · Open on YouTube
- Low carb (10 g net carbs) but not keto: 49% of the energy is from fat, and keto meals get about 60% or more
- Gluten-free ingredients
- Dairy-free if you leave out the cheddar and sour cream
- Nut-free
Contains: Milk. Check labels on stock, sauces and spice mixes.
Beef, bacon and vegetables with no beans or added sugar: a cup has about 10 g net carbs and over 25 g protein, plus vitamin C from the peppers and tomato.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 20
Method
Tap a time to watch that step in the video.
- Prep the vegetables: chop the green and yellow peppers into bite-size pieces, dice the onion, mince the garlic, slice the jalapeño and dice the bacon. 0:49
- Cook the bacon in a large pot over medium-high heat, stirring now and then, until golden brown. 2:30
- Add the onion and garlic and cook until soft and fragrant, then add the peppers and jalapeño and cook until they start to soften. 2:53
- Add the beef, breaking it up and working it into the vegetables, and cook until browned all the way through. 3:21
- Stir in the bone broth, tomato sauce, diced tomatoes with green chillies and tomato paste. 3:48
- Add the hot sauce, chili powder, cumin, garlic powder, oregano and a pinch of black pepper and mix well. 4:18
- Bring to the boil over medium-high heat, cover, turn the heat to low and simmer 15–20 minutes until thickened. Serve topped with sour cream, cheddar and chives. 4:42
Tip. Makes about 10 cups. Keeps 4 days in the fridge or 6 months frozen. Slow cooker: brown and drain the bacon and beef, add everything else and cook 3–4 hours on high.
The method is a summary in our words — the video shows every step.
One portion (1 cup) gives you 1 of 10
Where the energy comes from one serve
- Net carbs 12%
- Protein 31%
- Fat 57%
Low carb: under 26% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Vitamin B12 High85%
2 µg a serve, mostly from ground beef (90%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin C High49%
44 mg a serve, mostly from yellow bell pepper (43%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Zinc High48%
5.3 mg a serve, mostly from ground beef (81%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Selenium High38%
21 µg a serve, mostly from ground beef (68%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin B6 High34%
0.6 mg a serve, mostly from ground beef (44%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin E High23%
3.4 mg a serve, mostly from low-carb tomato sauce (30%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Iron High22%
3.9 mg a serve, mostly from ground beef (45%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium Source18%
850 mg a serve, mostly from ground beef (27%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Vitamin A Source17%
155 µg a serve, mostly from chili powder (25%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin K Source14%
17 µg a serve, mostly from low-carb tomato sauce (36%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Magnesium Source12%
50 mg a serve, mostly from ground beef (28%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Calcium Source11%
148 mg a serve, mostly from cheddar (49%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Show the other 3
Folate8%
34 µg a serve. Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Omega-36%
0.1 g a serve, mostly from ground beef (41%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin D1%
0.2 µg a serve, mostly from ground beef (35%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
You might also like
Avocado Salmon Salad with Lemon Dill DressingAmerican · 439 kcal · 23 g protein
Baked Butter PrawnsAmerican · 295 kcal · 22 g protein
Baked Steelhead Trout with Shallots, Garlic and LemonAmerican · 303 kcal · 32 g protein
Beef and Liver Burger PattiesAmerican · 444 kcal · 39 g protein
Black Bean and Carrot Burger PattiesAmerican · 430 kcal · 14 g protein
Black Bean and Quinoa SaladAmerican · 413 kcal · 16 g protein
Recipe and video by Joe Duff - The Diet Chef; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.