Homemade chili can be a delicious and satisfying meal, but many health-conscious eaters wonder about the carb content. The number of carbs in chili can vary significantly depending on the specific ingredients used. Choosing low-carb options for meat, beans, tomatoes, peppers, onions, and other veggies can help keep the carb count down. Using strategies like skipping the beans or replacing them with soy crumbles can also reduce carbs. Overall, a bowl of homemade chili will typically have 15-45 grams of carbs depending on your recipe.
Factors That Affect Carb Count
Several factors influence the total carbs in a bowl of homemade chili:
Type of Meat
Most chili recipes call for ground beef or turkey as the main protein source. Lean ground beef and turkey are both low in carbs, containing 0-1 grams per serving. Substituting pork, chicken, or chorizo will not significantly alter the carb content. Choosing a low-carb meat as your base is an easy way to control carbs.
Beans
Kidney, pinto, black, or cannellini beans are standard additions to chili. A 1/2 cup serving of these cooked beans contains around 20-25 grams of carbs. Omitting beans or replacing them with soy crumbles or extra veggies are simple ways to lower the carbs by 15-20 grams per bowl. For example, swapping 1/2 cup beans for 1/2 cup diced mushrooms or zucchini will save you 20 grams of carbs.
Tomatoes
Crushed or diced tomatoes add richness and body to chili. A 1/2 cup serving of canned tomatoes has around 5-8 grams of carbs. Opting for low-sodium tomatoes without added sugars keeps carbs minimal. Fresh tomatoes have similar carb levels. Tomato sauce and tomato paste are higher in carbs with 12-18 grams per 1/2 cup. Going light on tomato products or sticking to fresh or canned diced tomatoes are good options for limiting carbs.
Peppers and Onions
Bell peppers, onions, scallions, and garlic add flavor, crunch, and nutrients. A 1/2 cup of raw chopped peppers or onions has 3-5 grams of carbs. Since these veggies provide volume and nutrients, feel free to use them generously to displace higher carb ingredients. More peppers and onions mean you can use fewer beans or less tomato product.
Other Add-ins
Many chili recipes include corn, carrots, sweet potatoes, or squash. A 1/2 cup of these will add 10-15 grams of carbs each. Skip these higher carb vegetables or use sparingly in small amounts. Avocado is a lower carb option at around 3 grams per 1/4 fruit. A tablespoon or two of fresh cilantro or parsley adds flavor without carbs.
Thickeners
Some cooks use flour, cornstarch, or masa to thicken chili. A few tablespoons of these thickeners can add 15-20 grams of carbs. Skip this step or use a small amount of xanthan or guar gum instead.
Low Carb Chili Ingredients
Here are some of the best low carb ingredients to include in your homemade chili:
Meat
– Ground beef or turkey (3-4% fat)
– Beef or turkey sausage or chorizo
– Pork tenderloin or shoulder
– Chicken or turkey breast
– Steak or roast (cut into chunks)
Beans/Soy
– Black soybeans (1/4 cup)
– Soy crumbles (1/4 cup)
Veggies
– Mushrooms
– Zucchini or summer squash
– Red or green bell peppers
– Onion
– Tomato (fresh or canned diced)
– Avocado
– Celery
– Spinach
– Kale
– Jalapenos or other chili peppers
– Garlic
Herbs/Spices
– Chili powder
– Cumin
– Oregano
– Paprika
– Cayenne pepper
– Fresh cilantro
Liquid
– Beef or chicken broth
– Water
– Full fat coconut milk
Thickeners
– Xanthan gum
– Guar gum
– Collagen peptides
Low Carb Chili Recipes
Here are some tasty homemade chili recipes that are lower in carbs:
Classic Beef and Vegetable Chili
– 1 lb lean ground beef
– 1 onion, diced
– 3 bell peppers, chopped
– 3 cloves garlic, minced
– 2 15oz cans diced tomatoes
– 2 cups sliced mushrooms
– 1 jalapeno, chopped
– 3 tablespoons chili powder
– 1 teaspoon cumin
– 1/4 cup beef broth
Cook ground beef until browned. Drain fat. Add onions, peppers, garlic and cook 5 minutes until softened. Add remaining ingredients and simmer 20 minutes. Garnish with avocado and cilantro.
Makes 6 servings.
Per serving: 160 calories, 7g carbs
White Chicken Chili
– 1 lb boneless skinless chicken breasts, cubed
– 1 onion, diced
– 3 cloves garlic, minced
– 32 oz chicken broth
– 15oz can cannellini beans, drained and rinsed
– 1 4oz can diced green chiles
– 1 teaspoon cumin
– 1/4 teaspoon oregano
– 1/4 cup fresh cilantro
– Juice of 1 lime
In large pot, cook chicken, onion and garlic until chicken is browned. Add remaining ingredients and simmer 20 minutes. Garnish with avocado.
Makes 6 servings.
Per serving: 230 calories, 13g carbs
Beef and Mushroom Chili
– 1 lb lean ground beef
– 1 onion, diced
– 2 cloves garlic, minced
– 2 cups sliced bella mushrooms
– 1 bell pepper, chopped
– 15oz can diced tomatoes
– 15oz can tomato sauce
– 1 tablespoon chili powder
– 1 teaspoon cumin
– 1/4 cup beef broth
Cook ground beef with onion and garlic until browned. Drain fat. Add mushrooms, pepper, tomatoes, tomato sauce and spices. Simmer 15-20 minutes until thickened slightly.
Makes 6 servings
Per serving: 195 calories, 12g carbs
Carb Count of Common Chili Ingredients
Here is the carb count for 1/2 cup cooked portion of common chili ingredients:
| Ingredient | Grams of Carbs |
|---|---|
| Kidney beans | 20 |
| Black beans | 20 |
| Pinto beans | 22 |
| White beans | 25 |
| Corn | 15 |
| Tomato sauce | 12 |
| Crushed tomatoes | 8 |
| Diced tomatoes | 5 |
| Bell pepper | 5 |
| Onion | 5 |
| Zucchini | 3 |
| Mushrooms | 2 |
As shown, beans, corn and tomato products are highest in carbs. Prioritizing low carb vegetables, spices and proteins is the best way to keep carbs down in your homemade chili.
Serving Size Carb Counts
Based on the ingredients used, the total carbs per 1 cup serving of homemade chili generally ranges from:
– Low carb chili: 15-25g carbs
– Moderate carb chili: 25-35g carbs
– Higher carb chili: 35-45g carbs
A 1 cup serving is a typical bowl size for most people. Those limiting carbs to 50g or less per day should aim for a lower carb chili with no more than 25g carbs per bowl. More liberal low carb diets allow up to 50g carbs per meal, so a chili with 30-40g is manageable.
Chili can also be served topped with shredded cheese, sour cream, avocado or cilantro to add flavor and fat. These toppings do not significantly increase the carb count. Sour cream adds about 1 gram of carbs per tablespoon. Cheese and avocado contain minimal carbs and can help balance the meal macros.
Tips for Reducing Carbs
Here are some simple tips for lowering the carbs in your homemade chili:
– Use plenty of low carb veggies like mushrooms, peppers, onions and zucchini
– Limit higher carb veggies like carrots and sweet potatoes
– Choose lean beef, turkey or chicken as the protein
– Use black soybeans or soy crumbles instead of regular beans
– Skip the beans all together
– Use sparingly on corn, squash or sweet potatoes
– Use fresh or canned diced tomatoes rather than sauce or paste
– Don’t add flour, cornstarch or masa as thickeners
– Balance macros with toppings like cheese and avocado
With careful ingredient selection and smart swaps, you can enjoy flavorful homemade chili on your low carb diet. Aim for 15-25g net carbs per bowl for best results.
Nutrition Facts Panel
Here is an example nutrition facts label for a 1 cup serving of homemade chili using the following lower carb ingredients:
– 3 oz lean ground beef (173 calories, 0g carbs)
– 1/4 cup black soybeans (80 calories, 10g carbs)
– 1/2 cup diced tomatoes (20 calories, 5g carbs)
– 1/2 cup bell pepper (15 calories, 5g carbs)
– 1/2 onion (15 calories, 5g carbs)
– 2 cloves garlic
– 1 tablespoon chili powder
– 1 teaspoon cumin
– pinch of cayenne
As shown in the sample nutrition facts above, 1 cup of homemade chili made with lower carb ingredients contains 295 calories, 25g carbs and 13g protein. This fits into a low carb eating plan, offering a balance of protein and veggies along with the satisfaction of a hearty bowl of chili.
Low Carb Chili FAQs
Is chili keto?
Chili can be made keto-friendly by limiting the carb count to around 15g net carbs per serving. Use extra vegetables instead of beans, plenty of seasoning, and a keto-approved thickener like xanthan gum. Top with cheese, avocado and sour cream.
What can I use instead of beans in chili?
Great bean substitutes include mushrooms, zucchini, spinach, soy crumbles and extra vegetables like bell peppers, onions and celery. Pumpkin or squash puree also adds thickness and body while keeping carbs minimal.
Can I make chili with tomato sauce?
Tomato sauce is higher in carbs than crushed or diced tomatoes. For lower carb chili, stick to diced tomatoes and use tomato sauce sparingly. Or skip tomato products all together, using vegetable juice or broth for liquid instead.
Is chili healthy?
Yes, chili can be a very healthy meal when made with lean protein, lots of vegetables and fiber from beans or soy. Look for versions without too much added sodium or fat for the healthiest option.
What toppings can I add to my chili?
Toppings like cheese, avocado, cilantro, sour cream and scallions add flavor without carbs. Avoid higher carb toppings like tortilla chips, cornbread, rice or pasta on the side.
The Bottom Line
When making homemade chili, ingredients like beans, corn and tomato sauce boost the carb count, while lean proteins and non-starchy vegetables help keep carbs down. Aim for around 15-25g net carbs per one cup serving for best results if limiting carbs. With smart substitutions and careful tracking of carb counts, homemade chili can be a delicious low carb meal.
