Beef and Bacon Keto Chili Recipe

A quick update for the old gang: I’ve been away because, well, I had nothing to write about. On April 2nd, however, I went full-bore into a strict ketogenic diet. I’ve written a whole lot about that, but it’s not ready for publishing yet – but how about a recipe?

I’ve been deep into ketosis and have been very strict for the past 2 weeks. I use the weekends to cook and wanted to have a goto meal for the week so I thought: why not chili?

In the past I have not watched my carbs as closely as I am now, and it has paid off: a 10 lb. loss in 2 weeks, a 20-40 point drop in blood glucose levels, and ketones as measured by a blood testing meter averaging between 2-3 mmol/ml.

So unlike in the past where I might have gone apeshit with onions and other higher carb vegetables, this chili measures nutrients down to every damn spice.

So here’s the ingredients and the numbers:

Ingredient Calories Fat Net Carbs Protein
2 lbs. 80/20 ground beef 2272 179 0 152
5 Tbsp bacon fat 570 60 0 0
7 slices bacon 308 25 1 20
1 medium onion 46 0 3 1
1 can Trader Joes Chiles 40 0 8 0
1 14.5 oz can Trader Joes Fire roasted organic tomatoes with green chiles 87 0 14 4
1 large green bell pepper 48 0 8 2
2 tbsp chili powder 42 2 2 2
2 tsp ground cumin 16 1 2 1
2 tsp garlic powder 18 0 4 1
Salt 0 0 0 0
Pepper 14 0 1 1
Total for the entire pot 3461 267 43 184
Total Per Portion (1/10) 346 27 4 18

It was a pain in the ass to pull these numbers together – especially as different sources give different nutrient counts for the same thing, but I think this is about as accurate as I’m going to be able to get it.

The instructions are simple:

  1. Melt the bacon fat in the bottom of a pot
  2. Set the burner to high and add ground beef, black pepper, and some salt (add to taste later)
  3. Let it cook on high while you deal with cutting the vegetables and bacon, stirring occasionally
  4. Dice the bacon and toss in the pot
  5. Cut the onion and toss in the and give it a stir
  6. Do the same for the pepper
  7. Toss in the can of chilis and tomatoes
  8. Add the remaining spices

Now set it to a low simmer and let cook for 2 hours to let the flavors meld.

The verdict: pretty darn good. I’ll be eating this all week. I found it very flavorful by itself, but I’m sure with a little shredded cheese on the top – and maybe a dollop of sour cream – I’d be in some serious flavor territory.

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