My kids love easy keto chili casserole. It's a mid-week winter family favourite.
Scroll down and watch the quick cooking video. You won't believe how easy it is to make for dinner tonight and it's only 7g net carbs per serving.
Easy Keto Chili Casserole
We love chili but without the kidney beans and the rice, how can you make it low-carb and a family friendly meal?
By adding lots of low-starch veggies, spices and vibrant colour.
The extra peppers, tomatoes and spices, sure as heck makes up for the lack of kidney beans.
Before you bake the easy chili casserole, remember to load it up with plenty of grated/shredded cheese. Every kid (and adult for that matter) Loves melted cheese.
The cheese bakes into a lovely cheesy crust. Some areas are gooey melted cheese, and other areas turn into crispy cheese corners.
By bumping up the meat, the cheese, the sour cream, and the peppers makes this tasty and healthy alternative to regular chili.
Who wants to cook me some easy keto chilli casserole tonight?? 7g net carbs and ready in 25 mins. This easy keto chili casserole recipe is seriously ah-mazing!I sometimes serve it with cauliflower rice, and I spice this healthy rice alternative with some extra chili, coriander (cilantro) and cumin, just before serving. Because no-one wants bland rice do they? Let alone bland cauliflower rice.
That would just be too much to ask from your children.
Whenever I have the oven on cooking a dish, I always throw something else in to be economical with my power usage. It also helps me to be organised for the week ahead of lunch boxes.
Why not try my coconut flour chocolate chip cookies? Or my mini cheese loaves? Both are guaranteed to be eaten by the fussiest child (and adult) for lunch or an after-school snack.
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- Choc Chip Cookies
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Easy Keto Chilli Casserole
Calculate ingredients
Ingredients
- 1 onion quartered and sliced
- 500 g mince/ground beef
- 2 cloves garlic crushed
- 1/2 red pepper/capsicum diced
- 1/2 green pepper/capsicum diced
- 2 tsp ground cumin
- 2 tsp ground coriander/cilantro
- 1 tsp chilli powder
- 2 tsp tomato paste
- 250 ml tinned/canned tomatoes
- salt/pepper to taste
- 100 g shredded/grated cheese
To serve
- 50 g sour cream
Equipment
Instructions
- Fry the onion and garlic until soft, add the mince/ground beef and cook until all the meat has browned.
- Add the peppers/capsicums and cook until soft.
- Add all the other ingredients, stir and cook for a few minutes (the beef is already cooked) then pour into a baking dish.
- Sprinkle the shredded/grated cheese over and cook at 180C/350F for 20 minutes.
- Spoon into individual serving bowls. Garnish with sour cream and a sprinkle of coriander.
Nutrition
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Jennifer Davis
Hi Libby. This looks great. However, I was switching between metric and US, and I definitely see a discrepancy. The 250 mL of tomatoes suddenly becomes 2 cups. That would be Double the tomatoes in US measurements, vs metric.... Please, which would be the correct quantity to use? I'm in Canada, we switched to metric when I was in Grade 10, so I recognize the conversion error. Thanks for great recipes and info!
Libby www.ditchthecarbs.com
Oh dear, thank you so much for pointing this out. Sometimes no matter how many times I check and double-check, I occasionally miss something super obvious. I have corrected it now back to the 1 cup = 250ml.
Judith
Hi Libby - I love your recipes and website! I just wondered if you could answer a question about total versus net carbs - I always count total carbs, or so I thought! But I just watched a video by Dr Westman and apparently on New Zealand labels the ‘Total’ carbs is actually net carbs! So would I need to add the fibre back in to get the true total carbs? I’m confused because I don’t think you label yours like that? Eg. on the above recipe the total carbs really is total carbs, right?
Libby www.ditchthecarbs.com
You are correct, NZ and AUS labels tend to show net carbs and the fibre is stated separately. US labels show total carbs, and I also show total carbs here on the website then it is up to each reader whether they count total or net. Be aware though, many foods are imported from other countries which use a different system and many apps have "user added" entries and so net/total is not consistent there either. A general rule of thumb, if it seems to good to be true, it probably is.
EvilQueen
If you miss beans, check out the nutritional info of black soy beans! They have a fraction of the carbs!
Jannine Sotiropoulos
Does the nutritional info include the sour cream?
Libby www.ditchthecarbs.com
No because how much sour cream you add is completely a personal choice. I have seen how much sour cream some readers add to their chilli casserole recipe and Lordy Lordy, it is completely different to how much I would add.
Cynthia A Robinson
For what it is worth... Does anyone proof read any longer, or use spell check??
Libby www.ditchthecarbs.com
For what it's worth - yes I do spell check and grammar check. If you are referring to chilli vs chili, it is only those in the US that spell it with one l - that can be my little fact for the day 🙂
Anita
I couldn't find any spelling/grammar errors either!
Excellent recipe, I like to spoon my chilli on top of a bed of shredded lettuce and then top with the cheese and sour cream. Delish!!
Thanks for the recipe 🙂
Myrna
Do you think this could be adapted for the intant pot? So that I could saute and slow cook all in one pot? Not sure how long to cook for.
Libby www.ditchthecarbs.com
Yes, this would work in the Instant Pot. I have only just got my Instant Pot so am still developing recipes so can't give you an accurate time. But I have begun a new recipe finder for Instant Pot and Slow Cooker recipes here.
Myrna
Thank you! I just got mine as well and love it!
Lynn Benoit
Thank you, this was so great.
Denise
This is delicious! It makes enough for two for two nights and is even more flavoursome the second night. Definitely one to repeat over and over!
Page
If you wanted a more fried chicken taste to the sesame chicken you could spray the chicken with oil before baking. I do that with my friends and onion rings.
Liz
This is amazing...an easy but delicious meal that I can make and take as lunch for a week. Next time I will be doubling the recipe. thanks!
Libby www.ditchthecarbs.com
YAY - what a result!
Tracey
We are making this again tonight! Love it! Serving avocado on the side and homemade garlic and olive oil tortilla chips baked in the oven. ?
Libby www.ditchthecarbs.com
Yummmmm, avocado makes everything taste good. Have you tried my Fat Head nachos yet?
Deryk Pedersen
Awesome recipe!
I added some picked jalapenos for some more heat and substituted 1/2 the cheddar for mozzarella (ran out). 😛
Will definitely make again.
Sean
Hey Libby,
Another super recipe from you. Just had my third for dinner, I used 600g of mince and everything else the same. I think I need more chilli!!
Thanks again
Jo
This recipe is to die for!! I made exactly to the recipe and boy it has a chilli kick, that good you don't even miss the kidney beans. I served this on a bed of crunchy cabbage. My husband had left overs 2 days later and it was even better he tells me.
Libby www.ditchthecarbs.com
Jo, you have just made my day - 🙂
Cindy Smith
Is the nutritional value for the total batch or per serving (I finally found servings is 4).
Libby www.ditchthecarbs.com
Nutrition panels are per serving 🙂
Lisa Waller
This recipe is the bomb!!!! Will definitely be preparing this over and over again. Might even sub chicken from time to time.
Sweta
Hi Libby,thanks for all the amazing recipes!! I can't wait to try this one !! Can we substitute the canned tomatoes with freshly diced ones?TIA
Libby www.ditchthecarbs.com
Sure thing! I buy a lot of canned tomatoes because they are so much cheaper than fresh, but fresh would taste amazing. Go for it!
Denise Farr
I made this tonight, actually doubled the recipe so I have left-overs or maybe tomorrow night's dinner! I will definitely be making this again, a little spicy and tasty with the sour cream.
Libby www.ditchthecarbs.com
Wow, this really is becoming a family favourite recipe here, so soon after it was published - hurrah!!
Jen
What is the serving size ?
Libby www.ditchthecarbs.com
There recipe states serves 4, so 1/4 of the recipe per person. Some people may wish to eat less or serve with a side salad.