Pumpkin Chili Recipe (low carb & gluten free) (2024)

FAQs

Can I eat pumpkin on a low-carb diet? ›

Pumpkins keep for a long time when stored in a cool place. Pumpkin isn't just a delicious thing to eat, they're also relatively low in carbs (4-12 grams per 100 grams). This makes pumpkin a great seasonal low-carb alternative to starchier sides like rice, potato and pasta.

Xanthan gum: Xanthan gum is a common thickener used in many low-carb recipes. It's a powdered substance that can be added to liquids to create a thick, smooth texture. You'll only need a small amount of xanthan gum to thicken your chili, typically 1/4 to 1/2 teaspoon for a large pot.

Classic bean-based chili is not keto-friendly, as beans are high in carbohydrates. Luckily you can still make a keto-friendly chili without the beans. All of the traditional chili spices, such as chili powder, ground cumin and smoked paprika, are great flavor-boosters for keto foods.

Traditional chili recipes may contain beans and high-carb vegetables, which could exceed your daily carbohydrate limit. However, you can modify the recipe by using low-carb substitutes like ground beef, tomatoes, and spices to make it more keto-friendly.

It's carbs where the difference lies. Potatoes have the most carbs at 20 grams per 100 gram serving. Sweet potato has 17-18 grams, and pumpkin has just shy of five, which is why it's so low-calorie. So if you're looking for carbs or calories for your baby, sweet potato and potato are your best bet.

A. Green leafy vegetables such as spinach, celery, iceberg lettuce, cucumber, and tomatoes contain very few or almost no carbohydrates. The carbohydrate count ranges from 2.97 to 3.89 grams. One cup of raw kale contains 0.9 g of carbohydrates (0% DV), making it a low-carb option.

Pumpkin is a nutrient-dense food since it is low in calories while high in nutrients. This fruit contains around 94% water and fewer than 50 calories per cup (245 grams). As a result, pumpkin is a weight-loss-friendly meal since it may be consumed in greater quantities than other carb sources.

Xantham Gum

Long known as a gluten-free thickening agent in desserts and treats, this also works for chili. As the gum is mixed into the hot mixture, it will begin to bind with the broth and create a stew-like consistency.

Try rice flour, tapioca starch or potato starch/flour. All will thicken a soup or sauce. Mix a spoonful (you'll have to experiment with quantity) into a small of cold liquid that will go into the soup (milk, water, broth) and then pour it into the hot soup stirring continuously.

If cornstarch is not readily available, you can also use all-purpose flour and water or gluten-free flour to thicken the chili. However, if you go with this alternative, remember to double the amount of water.

Which beans are carb blockers? ›

Put simply, carb blockers are exactly what they sound like. By inhibiting the digestion of starchy carbs, white kidney bean extract can cut the amount of carbs absorbed in the intestines by up to 66%.

Highest and Lowest Carb Beans

Among these, black soybeans and green beans have the lowest carbs, potentially making them better for a keto diet. On the other hand, chickpeas, pinto beans, and navy beans have high carbs. You might want to avoid these if you're strictly following a keto diet.

Chili with beans and meat, homemade (1 cup) contains 23.5g total carbs, 16.3g net carbs, 9.1g fat, 18.2g protein, and 242 calories.

Traditional chili recipes usually include beans, which are high in carbs and not very keto-friendly. However, you can easily make a keto-friendly version of chili by replacing the beans with low-carb vegetables like bell peppers and zucchini. You can also add some ground beef or pork for protein and healthy fats.

Canned Pumpkin (1 cup) contains 19.8g total carbs, 12.7g net carbs, 0.7g fat, 2.7g protein, and 83 calories.