Recipe: Low-Carb Chili

I made this chili last night for the family.  It’s spicy, but not hot spicy.  Sliced and peeled cold cucumbers are a nice side dish.  The kids are not eating low-carb; they enjoyed the chili mixed 50:50 with cheese macaroni, and buttered cornbread on the side.      


20 oz  Ground beef, 80% lean meat/20% fat, raw

20 oz  Sausage, Italian, pork, raw

1  Onion, large, raw 

14.5 oz  Tomatoes, canned, diced

4 oz  Tomato paste 

1 tbsp  Cocoa powder, dry, unsweetened

5  Garlic cloves, raw

1/2 tsp  Salt

1/4 tsp  Allspice, ground

2 tbsp  Chili powder

1/4 tsp Cinnamon, ground

0.5 tbsp Cumin, ground 

1/4 tsp Cayenne pepper, ground

2 packets  Splenda sweeteners (packet is 1 g)

 1 cup  Water


Cut the Italian suasage into small pieces.  Fry the sauage, ground beef, onions, and garlic in a large pot.  Don’t just brown the meat: cook it thoroughly.  When done, drain off the fat if desired.  Add the remainder of ingredients, bring to a boil, then simmer for about an hour.  Add additional water if the chili looks too thick.  Makes eight cups.  Serving size is one cup. 

Nutrient Analysis (compliments of

One cup serving:  492 calories.  10% of calories from carbohydrate, 69% from fat, 21% from protein.  Total fat 38 g.  Total protein 24 g.  Total carbohydrate 14 g.  Fiber 3 g.  Digestible carbohydrate 11 g.  Percent Daily Values: 23% of vitamin A, 28% of vitamin C, 21% of iron. 

Notes: Analysis is based on fat not being drained from the cooked meat.  Calorie count and calories from fat would be a bit lower if you drained off fat.

Steve Parker, M.D.


Filed under Recipes

4 responses to “Recipe: Low-Carb Chili

  1. Steve

    I’ve got it brewing right now, thanks for this one. My girl & I are “KMD-ing” at the moment.

    Out of interest, I’ve got:
    8 grams carbs per serve
    312 cals per serve

    I guess thats just the difference in ingredients possibly (e.g. can tomato was no added salt or sugar).

    – I had 50g (2 ounces) more meat.
    – Onion was a bit more medium than large
    – Found some Stevia (never used artificial sweetener before, so went with this one)
    – Tomato paste, had some “pizza base” already opened so used that. Was 93% tomato concentrate anyway, so near enough (additional ingred. were onion, garlic and a few herbs).

    Finally – chilli. You have to tell me about your (American) chilli powder! I used ground chilli from the spice rack – 2 tea spoons. Very hot stuff! (From my taste of it whilst simmering). I’m wondering what you actually used? No way I could get 2 TBS in of that stuff (1.5 Australian table spoons).

    Anway – need to go slice up some cucumber. Got some sour cream in the fridge, I have a feeling it may be needed! Can’t wait to try 🙂


  2. Steve

    Awesome, we loved it! Think we ate 2 portions (probably close to 700 calories with a dollop of sour cream) , but then again, it was only the second meal we had that day (not deliberate, just the way that Sunday worked out to 2 meals).

    Flavour was great, heat was just right (or even a little less chilli for us, maybe 1.5 tsp next time – about half a USA tablespoon).

    I’ve never put cocoa powder in a dish like that before, so it was great. Can’t wait to try it bulked out with beans when we’re not KMD-ing.


  3. Your chili recipe sounds super – will remember to make it soon. I can relate to the “kids” not eating low-carb. Our sons are grown and they are still not low-carbers. They don’t eat much sugar though and the eldest is not a dessert person, except for anything made with apples. 🙂