Tag: chili

Keto Chili

Enjoy this recipe that I created for www.ketologic.com.


While many, if not most, recipes are difficult to alter to a ketogenic version, I have found that concocting (and even finding) a legitimate keto-friendly chili to be especially challenging. More often than not, the protein gets a little out of control in its ratio to fat, and the net carbs are also unusually high in most chili recipes. However, I have devised one here that fits into (or very close to) the ideal macronutrient range. This chili is easy enough to prepare for a beginner cook to prepare, and the flavor of the finished product is superb.


  • 3 tablespoons olive oil
  • 1 yellow onion, diced
  • 1 green pepper, diced
  • 1 pound ground beef
  • ½ pound ground hot (or mild) Italian sausage
  • 1 tablespoon Kosher salt
  • 1 teaspoon black pepper
  • 2 teaspoons chili powder
  • 2 teaspoons paprika
  • 1 teaspoon cumin
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • ¼ teaspoon cayenne
  • 1 (14.5oz) can diced tomatoes
  • 1 (6oz) can tomato paste


  1. In a large soup pot, heat the olive oil at medium-high heat. Add the onion and green pepper, and stir for about 3-4 minutes until it begins to soften. Add the ground beef and ground Italian sausage. Stir continuously until meat is browned.
  2. Add the rest of the ingredients and stir together until thoroughly combined. Bring to a boil, reduce heat to low, cover and simmer for about 40 minutes, stirring occasionally.
  3. Serve and garnish with cheddar cheese and sour cream if desired.
  • Yield: 8



Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

Three-Bean Chili

3 bean chili

Whether you are busy training for Ramblin Rose this month or you are just dealing with the generic chaos of life as we start a new year, this month’s recipe is healthy and easy to prepare for anyone with a limited schedule. The prep work for this three-bean chili is fairly quick. It can be left alone for an hour after it is put together, and it will keep in the fridge all week. One pot of this chili can be a source of multiple meals for days, and it also freezes great in individual containers to have on hand for the weeks or even months that lie ahead. The slow-burning carbohydrates in this chili make for great fuel before a workout, however the high nutrient content and amount of protein in the beans also provides for a nearly perfect recovery meal as well. One pot serves 12.


  • 1 yellow onion, diced
  • 1 green bell pepper, diced
  • 2 jalapeno peppers seeded and diced
  • 3 cloves garlic minced
  • 2 tablespoons olive oil
  • 2 tablespoons tomato paste
  • 1 can dark beer
  • 2 tablespoons chili powder
  • 2 tablespoons cumin
  • 1 tablespoon paprika
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • 1 tablespoon salt
  • 1 teaspoon black pepper
  • 1 14 ounce can chili or pinto beans
  • 1 14 ounce can black beans, rinsed and drained
  • 1 14 ounce can kidney beans, rinsed and drained
  • 1 28 ounce can diced tomatoes
  • 1 tablespoon molasses
  • ½ teaspoon hot sauce
  • ¼ cup chopped cilantro


  1. In a large pot, sauté onions, peppers and garlic in the olive oil at medium high heat until soft and translucent. Add tomato paste, beer and seasonings and reduce for about 2 minutes.
  2.  Add all remaining ingredients except for cilantro. Stir well, bring to a simmer, reduce heat to low, cover and let cook for about 45 minutes to 1 hour, stirring occasionally.
  3. Add the cilantro and adjust seasoning as desired by adding more salt, hot sauce or other seasonings.
  4. Garnish with nonfat Greek yogurt, chopped scallions and low fat cheese if preferred.

 Nutrition Facts:

Calories: 292

Fat: 5g

Saturated Fat: 1g

Carbohydrates: 36g

Fiber: 9g

Protein: 13g