The best fall meal ever has got to be chili! This black bean chili is a lower-carb version of the original. So you can have that same great chili feeling but stay within your carb budget.
We make chili in the crockpot year-round, but it always tastes better when it’s cold outside. Who am I kidding? Here in Arizona, it’s definitely not cold yet, but you can just tell that fall is coming. The fall feeling is here and that means, it’s time for some chili.
This chili is a little different...if you been following me for a while, you know that I've had to battle with leaky gut in the past. Even though I've won the battle and recovered from leaky gut, while I was reacting to a ton of different foods, I had to figure out how to substitute those foods out in recipes.
Kidney beans were one of those foods that I was reacting to for a period of time. So this chili is made with black beans. You can use black soybeans for an even lower carb count and if you’re looking to lower the carb count even further, you can easily omit the beans altogether and the chili will be just as scrumptious.
This black bean chili recipe makes for fabulous leftovers, I use it for chili dogs and chili burgers! It's also really yummy to scoop with pork rinds.
Are Black Beans Keto?
No, black beans are typically not on keto-friendly food lists. Legumes in general tend to be omitted when following a ketogenic diet.
Black beans are higher in starch than other foods and they can be inflammatory for some folks.
How Many Carbs Do Black Beans Have?
According to the USDA, a one-cup serving (about 172 grams) of cooked black beans nutrition provides approximately:
- 227 calories
- 40.8 grams carbohydrates
- 15.2 grams protein
- 0.9 gram fat
- 15 grams fiber
- If you count net carbs and subtract fiber, you're looking at 25.8 grams of carbohydrates per cup of black beans.
That's a lot of carbs! But is it really?
Are you going to eat a whole cup of black beans in one sitting? Probably not. It's more likely that you'll include them in a recipe like this black bean chili and eat a much smaller portion than a cup.
If you're following a therapeutic ketogenic diet to manage chronic illness like cancer, it's definitely too many carbs. But if you're watching your carbohydrate intake to maintain health or lose weight, black beans can definitely be included in a well-balanced low-carb diet. If you can tolerate them, go for it!
Keto Corn Bread
Julia over at The Roasted Root has a pretty awesome faux cornbread recipe using almond flour. If you're into cornbread with your chili, it's totally worth checking out. The recipe is gluten-free but calls for coconut sugar and ghee, of course, you can easily substitute these out for coconut oil and your favorite sweetener.
Sounds like a great meal to me! Top your chili with some diced yellow or green onions, cheese or sour cream (if you can tolerate dairy), or hot sauce. Pair it with an awesome keto corn bread and dig in. On a cold fall or winter day, this would be the a wonderfully warm and comforting lunch.
I'd love to know what you think of both the black bean chili and the paleo cornbread if you decide to whip these up on a blustery fall afternoon. Let me know in the comments how things turn out!
Low-Carb Black Bean Chili
- 2 pounds ground beef
- 2 tablespoons olive oil
- 1 large onion chopped, divided
- 3 cloves garlic minced
- 30 oz. black beans 2 cans
- 28 oz. diced tomatoes 2 small cans or 1 large
- 14 oz. beef broth 1 can
- ¼ cup chili powder
- 1 tablespoon ground cumin
- 1 teaspoon garlic powder
- ½ teaspoon cayenne pepper
- 1 tablespoon salt
- 1 ½ teaspoons ground black pepper
- Cook ground beef in a large skillet over medium-high heat until the meat is crumbly, evenly browned, and no longer pink. Drain and discard any excess grease.
- Meanwhile, heat the olive oil in a large pot over medium heat. Stir in ¾ of the onion and garlic. Cook and stir until the onion has softened and turned translucent, about 5 minutes and add to crock pot. Stir in the drained meat along with the black beans, diced tomatoes, and beef broth. Season with chili powder, cumin, garlic powder, cayenne pepper, salt, and black pepper.
- Bring to a simmer over high heat, then reduce to low heat. Simmer at least 2 hours, stirring occasionally. The longer you let it go, the better it tastes. The black beans hold up nicely.
- Optional: Top chili with whatever you prefer - cheese, sour cream, crumbled bacon, or chopped green onion.