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Abbey's Kitchen

Healthy Recipes, Nutrition Myth Busting, Healthy Eating Tips

Home » Recent Posts » Recipes » Healthy No Bean Chili (Keto Friendly & Vegan)

Last Updated . Published By 102 Comments

Healthy No Bean Chili (Keto Friendly & Vegan)

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Medically reviewed by Abbey Sharp, Registered Dietitian (RD), BASc.

This healthy No Bean Chili is a delicious gluten free, high protein, low carb dinner recipe that vegans and carnivores alike will want to grab seconds of!

Overhead photo of a white bowl containing a no bean chili topped with avocado, radish, and cilantro.

So winter has always been a real doozy here. I’m sure if you’re reading this from your balcony in LA you’re probably like “WTF is this chick talking about?” but for the rest of us east coasters or Canadians, the struggle is REAL.

Honestly, sometimes the only thing that gets me through the cold nights is a warm meal (sorry salad, you’re out). This is where this delicious no bean chili comes into play.

Why This Recipe Works

While a lot of vegan chili recipes rely on beans to bulk it up, this is a no bean chili as I know some people aren’t a fan of beans or can’t have too much beans in their diet. So this no bean chili helps hit that craving without sacrificing that thick, hearty texture.

There is so much flavour in this beanless chili. You’ll never even guess that this is vegan. It tastes even better than a traditional chili.

This recipe also makes for the best leftovers. Some recipes tastes even better when reheated and this is definitely one of them.

Table of contents

Key Ingredients

Overhead image of the ingredients required to make a no bean chili laid out in bowls.

Flavour boosters – We’ve got garlic, cinnamon, chili powder, ground cumin, smoked paprika, chipotle in adobo, and unsweetened cocoa powder to make this the most flavourful no bean chili you’ll ever have!

Vegetables – In this vegan chili, we use celery, zucchini, green bell peppers, mushrooms, and diced tomatoes. These extra vegetables really help bulk up the chili and give them that hearty and thick texture. Plus, tomatoes and bell peppers are rich in lycopene which is an amazing antioxidant.

Soy Meat – Soy meat is another ingredient to give our chili that cozy hearty feel to it. Your meat loving family or friends won’t even taste a difference!

Walnuts – Walnuts are such a heart healthy ingredient, since they have about twice as many antioxidants as other nuts, and they pack both monounsaturated fats and omega 3s. When crushed really fine, walnuts actually have a similar texture as ground beef but without the saturated fat!

How To Make This Recipe

Set of 4 instructional photo showing how to saute the ingredients, adding in the vegetables and liquid, and then a pot filled with vegan chili with a ladle scooping out a serving.

Step 1: Heat the oil in a large pot over medium heat. Add the celery and cook for 4 minutes. Add in the garlic, cinnamon, chili powder, cumin and paprika and stir until fragrant, about another 2 minutes.

Step 2: Add the bell peppers, zucchini, mushrooms and cook for 5 minutes. 

Step 3: Add the chipotle, tomato paste, tomatoes, water, coconut milk, soy meat, walnuts and cocoa powder. Reduce the heat to medium-low and simmer for about 20-25 minutes until thick and the vegetables are soft.

Step 4: Season with salt and pepper, to taste. Top the no bean chili with avocado, radishes, and cilantro.

Expert Tips

Adding chocolate to chili might be an odd thought at first but it actually adds a lot of depth and richness to our no bean chili, making it both more savoury.

This chili has 10 grams of net carbs, 28 grams of fat, and 353 calories per serving making it the perfect high protein low carb vegetarian keto recipe. If you’re looking to substitute any ingredients, keep in mind that it’ll change up the end result.

This chili tastes amazing when reheated, making it great for meal prepping. When reheating the chili, due to how thick it is, I recommend giving it a stir at the half way mark to help the chili reheat evenly.

A heavy bottomed pot such as a Dutch oven is my go-to for making chili in as it distributes heat evenly.

Recipe FAQs

What kinda of toppings go well with a no bean chili?

I use avocado, radishes, and cilantro. You can also add tortilla chips, shredded (vegan) cheese, (vegan) sour cream, red onions, jalapeno peppers, and more!

Can I freeze this vegan chili?

You can! Simply let the no bean chili cool and then transfer to an airtight freezer safe container before freezing. When ready to eat, allow the chili to fully thaw in the fridge before reheating it in the microwave or stove top.

What can I serve this low carb chili with?

You can serve chili with whatever you please! Typically chili is served with a starch, like quinoa, rice, cornbread, or tortilla chips but you can also serve it with a hearty salad such as a healthy lentil salad or tofu.

How do I meal prep this?

You can either make a double batch (one to enjoy now and one to enjoy throughout the week for lunch) and store the extra in meal prep containers in the fridge for the next 4 days or just make a single batch for the week!

Close up image of a spoon filled with chili.

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What’s your favourite meal for staying warm this winter?

 

Healthy No Bean Chili (Keto Friendly & Vegan)

This delicious No Bean Chili is a delicious gluten free, high protein, low carb dinner recipe that vegans and carnivores alike will want to grab seconds of!
3.95 from 102 votes
Print Pin Rate
Course: Main Course
Cuisine: American
Prep Time: 10 minutes
Cook Time: 31 minutes
Total Time: 41 minutes
Servings: 6 – 8 people
Calories: 353kcal
Author: Abbey Sharp

Ingredients

  • 2 tbsp extra virgin olive Oil
  • 5 stalks celery finely diced
  • 2 cloves garlic minced
  • 1 1/2 tsp ground cinnamon
  • 2 tsp chili powder
  • 4 tsp ground cumin
  • 1 ½ tsp smoked paprika
  • 2 peppers large chipotle in adobo minced
  • 2 green bell peppers finely diced
  • 2 zucchini diced
  • 8 oz cremini mushrooms minced in a food processor
  • 1 1/2 tbsp tomato paste
  • 1 15 oz can diced tomatoes
  • 3 cups water
  • 1/2 cup coconut milk
  • 2 1/2 cups soy meat crumbled
  • 1 cup raw walnuts minced
  • 1 tbsp unsweetened cocoa powder
  • Salt and pepper to taste

To serve:

  • 2 tbsp Fresh cilantro leaves
  • 1 Avocado sliced
  • 2 tbsp Sliced radishes

Instructions

  • Heat the oil in a large pot over medium heat. Add the celery and cook for 4 minutes. Add in the garlic, cinnamon, chili powder, cumin and paprika and stir until fragrant, about another 2 minutes.
  • Add the bell peppers, zucchini, mushrooms and cook for 5 minutes. 
  • Add the chipotle, tomato paste, tomatoes, water, coconut milk, soy meat, walnuts and cocoa powder. Reduce the heat to medium-low and simmer for about 20-25 minutes until thick and the vegetables are soft.
  • Season with salt and pepper, to taste. Top with avocado, radishes, and cilantro.

Video

Notes

Adding chocolate to chili might be an odd thought at first but it actually adds a lot of depth and richness to our no bean chili, making it both more savoury.
This chili has 10 grams of net carbs, 28 grams of fat, and 353 calories per serving making it the perfect high protein low carb vegetarian keto recipe. If you’re looking to substitute any ingredients, keep in mind that it’ll change up the end result.
This chili tastes amazing when reheated, making it great for meal prepping. When reheating the chili, due to how thick it is, I recommend giving it a stir at the half way mark to help the chili reheat evenly.
A heavy bottomed pot such as a Dutch oven is my go-to for making chili in as it distributes heat evenly.

Nutrition

Calories: 353kcal | Carbohydrates: 18g | Protein: 13g | Fat: 28g | Saturated Fat: 6g | Sodium: 224mg | Potassium: 891mg | Fiber: 8g | Sugar: 5g | Vitamin A: 960IU | Vitamin C: 49.3mg | Calcium: 75mg | Iron: 5.1mg
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About Abbey Sharp

Abbey Sharp is a Registered Dietitian (RD), regulated by the Ontario College of Dietitians. She is a mom, YouTuber, Blogger, award winning cookbook author, media coach specializing in food and nutrition influencers, and a frequent contributor to national publications like Healthline and on national broadcast TV shows.

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Reader Interactions

102 Comments

  2. Lindsay Doyle says

    5 stars
    Hey hun, I just wanted to say that I’ve been a vegan for over 2 decades and I’ve been keto for over 3 years now, including during my last pregnancy. I use soy products, black soy beans, lupin Beans, etc and guess what….I’ve been in ketosis the entire time! To thoese dissing this recipe and calling it misleading… They are just hating and not thinking outside the box. Oh and BTW, you can still be in ketosis if you go over 20 grams of net carbs…. especially if you are pregnant, nursing, or an athlete. 20 grams is recommended for getting into ketosis and staying there for at least the first 2-4 months depending on weight to be lost etc.

    reply to this comment

  5. Anon says

    4 stars
    I made this last night. I rarely comment on stuff but need to as I often use other people’s comments for inspiration! My partner enjoyed this and I thought it was okay. I halved the recipe, added a chopped serrano, and omitted the celery and chipotle and I think the latter was a mistake. I have some chipolte chili powder I could have subbed but forgot. So I felt like it was missing something in my version. Next time I would cut some of the walnuts in half, too.

    reply to this comment

  6. Tom says

    1 star
    As good as the recipe seems please don’t say it is keto. It isn’t. I don’t know if you are just trying to make keto a relevant keyword for ranking or what. This is a disservice to people who are on the diet. Carrots are completely against keto. So are sweet onions, all beans and legumes, canned tomatoes are loaded with sugar. Calling it meatless, vegan, or what have you is fine. But don’t call it keto chili. You are simply lying to viewers.

    reply to this comment

    • Abbey Sharp says

      Hi Tom, thanks for your comment. Carrots and onions are okay in a keto diet as long as they are eaten in moderation. Obviously, I am not saying this chili should be eaten everyday if you are on keto. It is fine if you are having it once in a while and watching your carb intake throughout the day. The canned tomatoes I used do not have any added sugar or additives so that is okay. Thanks for your comment and I am in no way trying to lie to my viewers.

      reply to this comment

      • Kristen says

        One bowl of this contains an entire daily allowance of carbs! I agree with Tom.

      • Jn says

        Beans are NOT keto.
        I was all excited but soy and beans are not keto so calling it keto isn’t correct. Keto is more than keeping it within 20-30 net carbs. This might lazy keto, but not keto. Maybe consider correcting your name for this.

      • Aseel says

        What about the beans? Should a keto dieter eat them in moderation too? You are a hypocrite trying to sell your ideas to people in any way possible just to get traffick on your website/youtube. I thought you were against keto but you had to ride the wave right?

      • MK says

        I think if you halved or quartered the higher net carbs mirepoix components and remember this makes 6 servings, this could be keto adapted. I just wonder if the flavor will get lost. I am trying to stay below 19g of net carbs per day. I will try this, doing everything it takes to keep a serving under 9g and report back. I love the idea of it and it does seem like it would be delicious. Always looking for one pot meals to plan lunches for the week.

    • IG says

      Ya’ll need the calm down. Such negativity and straight up nasty/condescending comments. Its chili. Not anything to be so hateful about. Go protest on a street corner or something TOM.

      reply to this comment

      • Jaker says

        Nobody’s being hateful … just pointing out some facts which I’m glad I read before making this … new to keto people like myself who never would have known any of this would have turned around and made/ate it, totally screwing us up. So thanks TOM for the heads up!

      • Jennifer says

        Any tips for a crockpot version? Sounds delicious but trying to save time for a busy lifestyle. Thanks!

  7. Danielle says

    This sounds delicious, but I think calling it “keto” might be misleading. Keto requires fewer than 20g net carbs per day (total carbs minus fiber), and this seems like it would be much more than that in just one serving. Do you have the nutritional information for a serving?

    reply to this comment

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