Satisfy Your Keto Cravings with Breakfast Chili!

keto breakfast chili


Hi there! I’m James Lewis and I’m here to share with you my recipe for the perfect keto breakfast chili. This hearty and delicious dish is not only simple to make, but it’s also packed with nutrients and low in carbs. If you’re looking for a warm, satisfying breakfast that will help keep you fueled throughout the day, this chili is the right choice for you. So, let’s get into it!

What is Keto Breakfast Chili?

Hello! I’m James and welcome to my recipe for Keto Breakfast Chili. Chili, you may think, is not really a breakfast food; however, this particular recipe is specifically designed to be a delicious way to start your day on the keto diet and stick with that diet throughout the day.

Keto breakfast chili is a combination of flavors that provides you with the macronutrients needed for optimal ketosis without having to sacrifice flavor. This chili contains lean ground beef – such as sirloin – combined with diced onion, garlic, bell pepper, and jalapeno; all combined with an array of spices and herbs such as ground chili powder, oregano, cumin, paprika, and cayenne pepper. Once everything has been cooked together and the flavors married nicely you’re left with a savory hearty chili dish packed full of flavor.

In addition to flavor there are numerous health benefits to adding Keto breakfast chili into your regular meal rotation such as increased energy due to it’s high fat/low carb nature coupled with it’s high fiber content which helps keep you feeling full and stops constant hunger throughout the day. Not only that but due to its high nutrient density it can increase physical performance which can help if you exercise regularly or are trying to start doing so more often.

What’s great about Keto Breakfast Chili is that it can easily be made in bulk too – just double or triple up on ingredients for multiple meals for the remainder of the week or even make one large enough batch for an entire month at a time! So why not give Keto Breakfast Chili a try if you’re on keto? It’s both delicious tasting yet nutritious at the same time – what could be better?

Benefits of Keto Breakfast Chili

The keto diet is well known for its numerous health benefits, including improved metabolism and weight loss. One great way to incorporate a nutritious keto breakfast into your diet is with a dish of Keto Breakfast Chili.

This delicious and nutritious meal takes only minutes to make and is loaded with fiber and protein that will keep you feeling full through the morning hours. The spice mix used in Keto Breakfast Chili can also reduce inflammation in your body, promote healthy digestion and even contribute to better cognitive function. Additionally, this chili contains an array of vitamins and minerals that can boost your energy levels and improve overall functioning.

Enjoy this flavorful chili as a quick breakfast on busy mornings or serve it as part of a larger brunch spread. A bowl of wholesome Keto Breakfast Chili is sure to become a favorite!


If you’re looking for a delicious, hearty breakfast that’s low-carb and Keto-friendly, then you’ll love today’s recipe. Our Keto breakfast chili is a delicious and flavorful dish that you can prepare the night before and enjoy the next morning.

Let’s take a look at the ingredients that you’ll need to make this delicious low-carb breakfast:

Ground Beef

Ground beef is a versatile and convenient ingredient that can be used to prepare a wide variety of different dishes. When selecting ground beef for your recipes, it’s important to consider the fat content of the meat, which will affect both the flavor and texture. The most widely available ground beef is usually labeled simply as “ground beef,” and typically contains between 80-90% lean meat and 10-20% fat.

The most popular types of ground beef are:

  • Regular Ground Beef – 80/20 lean/fat ratio
  • Lean Ground Beef – 90/10 lean/fat ratio
  • Extra Lean Ground Beef – 93/7 lean/fat ratio

Ground beef can be used in countless recipes, including burgers, tacos, chilis, casseroles, stuffed peppers and many more. It’s also often combined with other meats such as pork or veal to provide additional flavor and versatility. Be sure to cook ground beef thoroughly before serving as undercooked portions may contain bacteria that can cause foodborne illnesses.


Onion is one of the key ingredients in Keto Breakfast Chili. It’s a low-calorie vegetable full of antioxidant and anti-inflammatory nutrients, including chromium, quercetin, and Vitamin C. Onion also provides dietary fiber, which can help with gassiness caused by the high-fat content in the chili.

When using onion in your Keto Breakfast Chili, you will want to choose a sweeter variety such as Yellow or Sweet White Onions. Start by finely dicing half an onion or so – depending on how much you prefer – then cooking it over medium heat until it becomes translucent. As you cook the onion, be sure to stir constantly to prevent burning and sticking to the bottom of your pan. Once cooked through, add it directly into your chili for additional flavor and texture!

Green Pepper

Green bell peppers are unripe, crisp and particularly high in vitamin C and other alkaloids and bioflavonoids. They contain carotenoids that act as a powerful antioxidant in the body. This is why eating green bell peppers has a protective effect on cells. They are also an excellent source of Vitamin A, Vitamin K, Potassium, Manganese and Folate.

Green bell peppers have a mild flavor and crunchy texture as compared to other varieties, due to the presence of immature pungent compounds in the peppers. Incorporating green bell peppers into your diet will add important nutrients such as Vitamins A, B complex Vitamins (such as folate), dietary fiber, carotenoids (antioxidants) and potassium to your meals. Green bell peppers contain more than twice the amount of Vitamin C contained in oranges!


Garlic is one of the essential ingredients in a good keto breakfast chili. It adds another dimension of flavor, plus it helps to give it a bit of a bite. When selecting garlic for your chili, choose fresh cloves if you can. Fresh cloves have more flavor than pre-minced or jarred varieties. If you do not want to use fresh garlic, chopping the cloves finely will help to maximize the flavor.

When adding garlic to your chili, it is best to add it near the end of cooking so that its flavors don’t get cooked out.

Chili Powder

Chili powder is a spice blend made from chili peppers, cumin, oregano, and garlic, with many variations containing other exchangeable ingredients such as paprika, onion powder or other spices. It is used to add flavor and texture to a variety of dishes in Southwestern, Mexican and Tex-Mex cuisines.

Chili powder can range in spice level from mild to very hot. Milder varieties are typically a blend of cumin and ground chilies, while hotter varieties contain more direct heat sources such as oregano or cayenne peppers. While it may be possible to find pure ground chili powders on the market with few other ingredients, most available varieties are pre-mixed.

Chili powder is an essential ingredient in most traditional chili con carne recipes, giving the dish its signature smoky taste.


Salt is a great way to add flavor and richness to keto chili. However, it’s important to remember that it can be easy to go overboard when using salt in cooking. Too much can make the chili taste overly salty and may even lead to unpleasant stomach upsets.

I recommend adding a generous pinch of salt at the beginning of cooking and then tasting the chili near the end. Add more if you think it needs it, but be sure not to overdo it!

Ground Cumin

Ground cumin is an essential ingredient in a keto breakfast chili. This spice has an intense, earthy aroma and a slightly bitter aftertaste. It provides just the right amount of smokiness to your recipe as it pairs perfectly with ground chicken, onions, garlic and tomatoes.

Cumin is a great source of an array of vitamins and minerals including calcium, iron, magnesium, phosphorus and zinc which help with digestion and aid in kidney function. Additionally, this flavorful spice contains many powerful antioxidants that work to fight off infection and illness.

When adding cumin to your keto breakfast chili, start by dry-roasting the seeds on medium heat for about one minute before grinding them together in a food processor or using pre-ground cumin powder. Start with about 1/4 teaspoon per portion to get the flavor you desire without overpowering other ingredients in the dish. As always when cooking with spices, use your own discretion to adjust amounts as needed for personal taste preferences. Enjoy!


Oregano adds a wonderful depth of flavor to your breakfast chili that makes it irresistible. Just 1 tablespoon of dried oregano will help to bring out the flavors of the other ingredients, like green peppers and garlic. Oregano is especially potent, so adding any more than a tablespoon can be overpowering.

For an even bolder flavor, you can use fresh oregano instead of dried. It has a much stronger aroma, so use it sparingly. For one serving of breakfast chili, I would recommend only 1/2 teaspoon of fresh oregano or just a pinch, if you have any on hand. Be sure to add the oregano at the end of your cooking time to get the most out of its flavor and aroma!


Tomatoes are a must-have if you’re making keto breakfast chili. They provide unbeatable flavor, plus they provide the much-needed liquid that creates the perfect base for your chili and helps to give it a great consistency.

For this recipe, I prefer to use medium-sized tomatoes that have been diced or crushed and drained of extra liquid before adding them to the dish. You might also choose to substitute canned tomatoes if you need convenience, but be sure to read the label closely – you want to ensure there are no added sugars or other unhealthy ingredients in your canned tomatoes.

If time permits, try a roasted version. Roasted tomatoes bring out an intensified flavor that goes perfectly with the other ingredients in this keto chili breakfast meal. You can roast them quickly by just cutting them into slices and baking in a pan for about 10 minutes at 400F (200C).


Keto breakfast chili is a delicious and healthy way to start the day. It is not only packed with protein and low-carb, it is also easy to make and very versatile. Cooking this dish is not complicated, just a few easy steps and you will be able to enjoy your keto breakfast chili.

Let’s take a look at what you need to do to prepare this dish:

  • Step 1
  • Step 2
  • Step 3
  • Step 4

Brown beef in a skillet

In a large skillet over medium heat, brown the beef and season with the chili powder, garlic powder, cumin, and sea salt. Cook until there is no pink visible. If using bacon, cook it at this time as well. Make sure to cook it completely before adding any other ingredients. Once cooked through and beginning to crisp up, remove from the skillet and set aside.

Add onion, green pepper, and garlic

The first step in making the best keto breakfast chili is to prepare the onion, green pepper, and garlic. I like to use equal parts of each. If you’re using pre-chopped onion, green pepper, and garlic, start by adding a tablespoon of each to a medium skillet over medium heat with a teaspoon of olive oil or butter. Saute for about 5 minutes until the vegetables are fragrant and soft.

Once this step is done you’re ready to add your ingredients for the chili!

Add chili powder, salt, cumin, and oregano

Once you have all the ingredients in the pan, it’s time to add some flavor. Start by adding two tablespoons of chili powder, two teaspoons of salt, one teaspoon of ground cumin, and one teaspoon of oregano. Stir everything together while allowing the vegetables to cook down a bit. Once everything is mixed well and stirred together, reduce heat to low. Letting your ketogenic breakfast chili simmer allows all the flavors to meld together for a wholesome and delicious meal. Enjoy!

Add tomatoes

When adding tomatoes to a dish, the type of tomato you choose will depend on what kind of flavor you are interested in achieving. For example, fresh, ripe Roma tomatoes offer a tart and acidic flavor, whereas canned San Marzano tomatoes will have a sweeter, richer taste. It is also important to consider the texture of the tomato when selecting which one you would like to use. If you would like larger chunks of tomatoes in your dish, select Roma or beefsteak; if you prefer a thinner sauce then San Marzano or cherry tomatoes are better options.

No matter what type of tomato you decide to use, there are a few pieces of general advice that apply when cooking with this ingredient. Be sure to always core and peel tomatoes before adding them as this will make them much easier to digest. Additionally, if possible avoid using frozen tomatoes as they tend to be more watery and can add an unpleasant texture to dishes.

Simmer for 15 minutes

Once all of your ingredients have been added, reduce the heat to low and let the chili simmer for about 15 minutes. This will allow the flavors to come together harmoniously and the chili to properly thicken up. Making sure not to overcook your chili is important because it could cause it to become too thick or break into small pieces.

If you’re looking for a thinner texture, simply add a little more broth or water. Additionally, while stirring every few minutes helps ensure an even texture, don’t stir too frequently as this could disrupt the flavor development.

Serving Suggestions

Breakfast chili is a great keto-friendly meal that can be enjoyed in a variety of ways. Whether you’re looking for a warm and hearty breakfast, a calorie-conscious brunch, or just a delicious dinner, breakfast chili is a crowd pleaser. In this article, I’ll give you some serving suggestions, to help you make the most of this nutritious dish.

Serve with shredded cheese

Serving shredded cheese alongside your freshly brewed coffee can be an enjoyable and tasty experience. Adding the right cheese can enhance the flavor of your warm beverage and create a delicious combination. To complement your cup of joe, there are a few different types of cheeses you may want to consider.

For mild coffees, a sweeter cheese with more of a mellow flavor, such as Gouda or Havarti might be nice additions to the table. For those looking for an earthy element alongside their coffee experience, shavings of cheddar or Gruyere might provide deeper flavor notes that could be perfect for any coffee lovers palette. And finally, if bold flavors are desired then add some crumbles of blue cheese or fetajust a pinch will do as long as it is fresh.

No matter which type you try, it’s important also to remember that even small amounts of high quality cheese go a long way in terms of taste and presentation when served with coffee beverages. Adding warm cheesy accompaniments to your favorite brew will make it stand out from the rest!

Serve with a dollop of sour cream

A dollop of sour cream is a great way to add a silky texture and richness to creamy soups, curries, and Mexican dishes. It can also be used to cut through the excess sweetness in desserts or amplify the savory flavor of savory dishes. Adding a generous spoonful of sour cream can take any dish from average to memorable.

Sour cream is a high-fat dairy product that is made with bacteria cultures and heavy cream. It contains 12-18% fat and has a tangy, sour taste that complements savory dishes as well as dessert items like cakes and pies. Sour cream is widely available in grocery stores, but it’s important to check the ingredients list for added sugar or preservatives if those are not desired flavors for your dish.

When serving with sour cream, it’s grandular to point out that it should be stirred in at the end of cooking just prior to serving so that it doesn’t curdle or separate because of prolonged heat exposure. Sour cream will keep best when stored in an airtight container in the refrigerator for up to two weeks, but some brands may last slightly longer depending on the brand used.

When using sour cream as a topping on certain food items such as tacos or chili, consider adding some diced red onion along with freshly chopped chives or cilantro for an extra pop of flavor!

Serve with diced avocado

When you want to make the perfect keto breakfast chili, adding diced avocado to your meal is the ideal way to top it off. Avocado is packed with healthy fats and adds a creamy texture to your chili that can’t be beat. You can easily dice an avocado and sprinkle it on top of your chili for a delicious breakfast treat.

In addition to its creamy texture, avocado also contains nutrients like Vitamin K, folate and potassium that are essential for good health. The fatty acids found in avocados can help reduce inflammation in the body as well as cholesterol levels, making it a great topping for those following a ketogenic diet. It’s important to note though that the removal of skins and pits is required before using this fruit as a topping or side dish.

Adding diced avocado will round out your chili with freshness, flavor, and extra nutrition. Enjoying this delicious fruit will add even more satisfaction to your keto breakfast routine!


After making, tasting, and testing this delicious keto breakfast chili, I can definitely say that it’s a unique and flavorful recipe. Not only is this chili a warm and filling meal, but the combination of spices and ingredients make it full of flavor. Overall, this is a great keto-friendly breakfast dish that can be enjoyed as a single serving or as part of a larger meal.

Summary of Keto Breakfast Chili

Keto breakfast chili is the perfect option for any dieter who wants a tasty, nutritious, and filling meal. This delicious dish takes only minutes to prepare and packs a ton of nutrition into your day.

The nutritional powerhouse of the dish comes from ingredients such as cauliflower, eggs and cheese. The cauliflower provides Vitamin C and other great essential nutrients while the eggs provide protein and healthy fats. Cheese adds flavor while also supplying some additional protein and health-promoting fatty acids.

To make the chili, fry up the ingredients in butter or oil until they are lightly browned for an added layer of flavor and texture. Add in your favorite taco seasoning mix or chili powder for some added spiciness and cook for five minutes more before serving with Greek yogurt or sour cream on top as an optional garnish.

Keto breakfast chili is a great way to start your day with lots of flavor, low-carb nutrition, and plenty of satisfying protein and fats that will keep you fueled until lunchtime. With all its great benefits, this dish is sure to become a regular addition to your weekly meal plans!

Benefits of Keto Breakfast Chili

Keto breakfast chili is a delicious, easy-to-make dish that has become a staple among those who follow the popular keto diet. This tasty meal offers many benefits, including increased energy, sustained fullness throughout the day, improved digestive function and more.

The primary benefit of making keto breakfast chili is that it helps to sustain fullness throughout the day. As a one-dish meal, it provides ample amounts of healthy fats and proteins that help slow digestion and prevent hunger pangs during busy days or intermittent fasting days. Not only will the dish keep you full for longer periods of time but it can provide sufficient energy to get through even the longest activities without fatigue.

Keto breakfast chili also promotes digestive regularity. Ingredients like black beans provide adequate amounts of dietary fiber while its low carb content helps avoid spiking blood sugar levels too much after eating, which is good for general hormonal balance and gut health. Additionally, foods rich in healthy fats such as avocado (which is part of this recipe) help create barriers in your digestive tract that sit on top of bad bacteria and help protect you from infection or inflammation from within.

Furthermore, this keto meal contains healthy doses of antioxidant-rich ingredients such as bell peppers and onions which can reduce oxidative damage and inflammation throughout your body while boosting metabolic performance so you feel energized all day long.

In conclusion, preparing keto breakfast chili can provide many physical benefits that make it a great choice for those looking to improve their overall health while following the Ketogenic diet lifestyle. So go ahead and give this delicious dish a try!

James Lewis

James Lewis, 42, is the founder and lead author of I Forgot It's Wednesday. A lifelong foodie and health enthusiast, James discovered the ketogenic diet as a way to manage his own health challenges. With over 10 years of experience following the ketogenic lifestyle, James is passionate about helping others achieve their health and wellness goals. In his free time, he enjoys cooking up new recipes, working out, and spending time with his family.

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