• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Skip to footer
Our Salty Kitchen
  • Browse All Recipes
  • Season
    • Fall Recipes
    • Spring Recipes
    • Summer Recipes
    • Winter Recipes
    • Holiday Recipes
  • Diet
    • Gluten Free
    • Grain Free
    • Keto
    • Paleo
    • Vegan
    • Vegetarian
    • Whole30 Recipes
  • Course
    • 30 Minute Meals
    • Appetizers
    • Breakfast
    • Condiments and Sauces
    • Desserts
    • Cocktails
    • Main Dishes
    • Pasta
    • Salads
    • Side Dishes
    • Soups and Stews
  • Method
    • Instant Pot Recipes
    • Air Fryer
    • Slow Cooker
    • Grilling Recipes
    • Stir Fry
  • About
    • Let’s Collaborate!
    • Recipe Photography for Food Bloggers
    • Photography Portfolio
    • License Images
    • Contact Us
    • Privacy Policy
    • Bloglovin
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
menu icon
go to homepage
subscribe
search icon
Homepage link
  • About
  • All Recipes
  • Main Dishes
  • Side Dishes
  • Salads
  • Contact
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
  • ×
    You are here: Home » Method » Instant Pot Recipes » Instant Pot Chili (Whole30, Keto)

    Instant Pot Chili (Whole30, Keto)

    January 8, 2021 By Danielle Esposti 1 Comment

    May contain affiliate links.See our Privacy Policy and disclosure.

    Go to Recipe
    Pinterest image for a whole30 and keto instant pot chili recipe.
    Pinterest collage for a whole30 and keto instant pot chili recipe.
    Pinterest image for quick instant pot chili with beef, pork, and poblano peppers.
    Pinterest collage for quick instant pot chili with beef, pork, and poblano peppers.

    Get ready to Netflix and Chili. Whole30 and Keto Instant Pot Chili gives you slow-simmered comfort food taste in a fraction of the time. This recipe guides you step-by-step to build and layer flavor using two kinds of meat, two kinds of peppers, and a foolproof blend of chili seasonings and veggies for a guilt-free hug in a bowl. Customize your toppings whether you’re Whole30, Keto, or just want more spice in your life!

    Two bowls of instant pot chili with a pressure cooker and small garnish bowls in the background.
    Jump to:
    • Building Flavor in an Instant Pot Chili
    • Avoid the Dreaded “Burn” Notice
    • Storing and Reheating Instant Pot Chili
    • Make It Your Way
    • More Intensely Flavored Instant Pot Recipes
    • Recipe


    I’m pleasantly surprised that so many of you are fully committing to making healthy changes this year; I am doubly surprised that we are too. I wasn’t convinced that we’d be able to wake up on January 1, roll over, stare into each other’s eyes and one of us not ask “Will you please go get donuts?” But a week in and I honestly haven’t craved one of those sweet, doughy, flaky, sticky, little iced demons yet…

    Psst! For a shorter post, click here to view the web story for this Instant Pot chili recipe.

    After the year-that-shall-not-be-named, my body is ready for a reboot. I cannot remember a time when I’ve felt more weighed down. And I’m not just talking about extra pounds. We’re all physically bearing the emotional brunt of stress, grief, malaise, restlessness, and trauma. Of all these feelings, the one I keep hearing the most from friends, family, and followers is “helplessness.”

    So, reader, if we can’t help our circumstances, let’s at least help ourselves. It may seem trivial in light of all that’s happening around us, but refocusing our energies into promoting wellness through better eating is one small way we can reclaim our time.

    We do Whole30 every January; have for years. If there’s one thing I’ve learned about maintaining a plan, is that you’ve got to have delicious, reliable recipes that give you both nutrition and satisfaction. So we’re ticking a few boxes this week with Instant Pot Chili:  you’ve got that strong comfort food vibe from chili for emotional support; Instant Pot is tackling both convenience and “instant” gratification; and with Whole30 and Keto variations, it’s definitely guilt-free and keeps up with your best laid dietary plans. Hope it does the trick!

    Building Flavor in an Instant Pot Chili

    Instant pot chili gets a bad rap, and for good reason. A great chili recipe is slowly simmered for hours for intense flavor. What the Instant Pot offers in convenience it can often lack when it comes to complexity.

    Not in this recipe though! Follow these tips for building flavor in every step:

    • Go for 80/20 ground beef. Fat = flavor.
    • Cook ground beef and pork and remove the fat as it cooks so that the ground meat has the chance to truly brown, not just cook through.
    • Save those drippings! You’ll use them later for both flavor and function.
    • Deglaze the pot, for two reasons:  (1) the pot won’t come to pressure with if you have any burned or browned bits stuck to the bottom; (2) those bits are loaded with flavor! Reincorporating them by deglazing (aka dissolving them with liquid) will season the chili even further.
    • Use bone broth if you have it – beef or chicken.
    • Use fire roasted crushed tomatoes.
    • Poblano peppers, with their smoky, earthy bite, lend just another layer of flavor to a quick cooking chili.
    • Jalapenos without seeds add flavor, but keep some seeds for more heat too.
    A collage showing browned ground beef, browned ground pork, and cooked instant pot chili.

    Avoid the Dreaded “Burn” Notice

    The inner pot needs a certain amount of liquid in order to come to pressure. For recipes with lower water content, like chili, or recipes where there is a bit of a saute period (again, like this chili), it’s common to encounter the burn notice if you don’t properly prepare the inner pot before bringing it to pressure. Make sure you take these 2 steps first:

    (1) Deglaze the pot. “Deglaze” simply means to add liquid to the pot contents and use that liquid to dissolve any bits stuck to the bottom of the pot. You’ll certainly have a “messy” pot bottom after properly browning the ground beef and pork, and after adding in the spices and tomato paste. Use the reserved fat and broth mixture to deglaze the pot, scraping up and dissolving all of those browned bits. I like to use a rubber spatula for this job.

    (2) Do not mix in the tomatoes. Because they’re on the thick side and contain natural sugars, crushed tomatoes tend to burn. Leave them on top of the meat and vegetable mixture to help avoid the burn notice.

    Storing and Reheating Instant Pot Chili

    FRIDGE:  store chili in an airtight container for 3-4 days. Move to the freezer after that.

    FREEZER:  scoop leftover chili into ziploc bags for easy freezing. Pro Tip: I like doing them in single servings so you’ve got a fast and easy meal for one ready to go!

    TO REHEAT:  defrost in the refrigerator overnight.  I recommend reheating on the stove over medium heat to avoid “re”cooking the meat. For a quicker defrost, submerge your sealed ziploc into a bowl of cool water, changing it when the water comes up to room temperature. Repeat for about 30 minutes until chili has softened, then transfer to a pot on the stovetop for warming.

    Left - a bowl of instant pot chili with keto toppings, including cheese, sour cream, and jalapeno; right - a bowl of instant pot chili with Whole30 toppings, including avocado and red onion.

    Make It Your Way

    Instant pot chili is perfect for a round of Whole30 or a ketogenic lifestyle! The base is chock full of protein and healthy fats. Tailor the toppings to your specific dietary needs:

    Whole30:  top with avocado, diced red onions, sliced green onions, and sliced jalapenos.

    Keto:  top with avocado, shredded cheese, and sour cream. Be sure to use good quality full-fat dairy products.

    More Intensely Flavored Instant Pot Recipes

    • Instant Pot Chicken Curry
    • Instant Pot Italian Pot Roast
    • Instant Pot Carnitas
    • Instant Pot Beef Ragu
    Two bowls of instant pot chili with keto and Whole30 toppings and small bowls of toppings in the background.

    Did you make this Instant Pot Chili? I’d love to know how it turned out! Leave a comment and a rating below.

    While you’re at it, let’s be friends – follow me on Pinterest and Instagram for the latest and greatest.

    Recipe

    A bowl of instant pot chili topped with shredded cheese, sour cream, and sliced jalapeno on a concrete background.

    Instant Pot Chili (Keto, Whole30)

    No ratings yet
    Author: Danielle Esposti
    Print Recipe Rate this Recipe Pin Recipe
    If you're trying to achieve authentic down-home taste on a tight schedule, THIS is the Instant Pot Chili recipe for you. Layer ingredients and build flavor to create a warm and hearty dish that satisfies tummies and dietary restrictions. Use the saute function on your Instant Pot to brown your meat before adding in peppers, onion and seasoning to create a spicy – but not fiery – base. Then, layer on tomatoes and pressure cook to achieve that slow-cooked taste. Whole30 and Keto friendly with customizable toppings.
    Prep Time: 10 mins
    Cook Time: 35 mins
    Time to Pressure/Depressure: 25 mins
    Total Time: 1 hr 10 mins
    Servings : 6
    Calories: 516

    Recommended Equipment

    • 6-Quart Instant Pot
    • 1-Cup Measuring Cup

    Ingredients

    • 2 tbsp olive oil, divided
    • 1 lb ground beef
    • 1 pound ground pork
    • ½ – ¾ c beef broth
    • 2 tbsp coconut aminos, or Worcestershire sauce
    • 1 medium yellow onion, finely chopped
    • 2 poblano peppers, finely chopped
    • 1 jalapeno, minced
    • 4 cloves garlic, minced
    • 2 tbsp tomato paste
    • 2-4 tbsp chili powder
    • 1 tbsp cumin
    • 1 tsp oregano
    • 1 tsp paprika
    • 1 tsp kosher salt
    • 1 28- oz can crushed tomatoes

    Whole30 Toppings

    • Diced Avocado
    • Diced Red Onion
    • Jalapeno Slices
    • Vegan Sour Cream
    • Cilantro

    Keto Toppings

    • Sour Cream
    • Shredded Cheese
    • Avocado
    • Cilantro

    Instructions

    • Press the "Saute" button and wait for the inner pot to fully heat (on some models, it will read "hot"). Add 1 tbsp olive oil and swirl on the bottom of the pot. Add the beef. Cook the beef and break into small pieces with a wood spoon. As the meat cooks, it will release water content. Every few minutes, tip the residual moisture from the pot into a 1-cup glass measuring cup. Continue cooking until the pot is dry and the beef is well-browned. Remove the beef and set aside in a bowl.
      Top - pouring beef drippings into a measuring cup; a spoonful of browned ground beef.
    • Add the second tablespoon of olive oil, and repeat this process with the ground pork – breaking up the meat and tipping the release moisture. You should now have 3-4 ounces of liquid reserved in the measuring cup. Pour enough beef broth into the measuring cup to make 1 c total liquid, then add the coconut aminos or Worcestershire sauce to the liquid.
      Combining beef broth and beef drippings in a 1-cup glass measuring cup.
    • Return the beef to the pot with the pork, then add the onion, poblano pepper, jalapeno and garlic. Saute, stirring frequently for 3 minutes.
      Sauteed ground beef, ground pork, onion, poblano pepper, and jalapeno in an instant pot.
    • Add the tomato paste, chili powder, cumin, oregano, paprika, and salt. Work the tomato paste and spices into the meat and vegetables, stirring constantly, for 2-3 minutes.
      Ground meat and vegetable chili base with tomato paste and spices in an instant pot.
    • Pour the beef broth mixture into the pot to deglaze. Scrape the bottom of the pot until it is clear and no browned bits remain- this is very important. Press the "Cancel" button to turn off the saute function.
      Deglazing chili in an instant pot with beef broth, showing the bottom of the pot "clean".
    • Pour the crushed tomatoes on top of the beef and vegetable mixture. Do not mix.
      Crushed tomatoes layered over ground meat, vegetables, and spices for making instant pot chili.
    • Seal the lid, ensure the pressure valve is set to "Sealing", and program to 12 minutes high pressure; it will take approximately 10 minutes for the pot to come to pressure. Allow the pressure to release naturally (about 15 minutes) after the pressure cooking cycle has completed. Ensure the float valve has dropped, then open the lid. Stir the chili and taste for seasoning. Adjust with salt as needed. If the chili is too thin, press the "Saute" button and allow the chili to simmer, uncovered, for an additional 5-10 minutes.
      A ladle of instant pot chili hovering over the inner pot.
    • Ladle into bowls and served with desired toppings.

    Notes

    • 2 lb 80/20 ground beef can be used in place of the beef and pork mixture; you’ll have additional drippings (close to 5-6 ounces). 
    • Substitute green bell pepper for the poblano based on preference or availability. 
    • Keep some or all seeds from the jalapenos for additional heat.
    Storing and Reheating
    • Fridge:  store chili in an airtight container for 3-4 days. Move to the freezer after that.
    • Freezer:  scoop leftover chili into ziploc bags for flat freezer storage, or store in an another freezer-safe container; store for up to 3 months. 
    • To Reheat:  defrost in the refrigerator overnight. Warm on the stove in pot over medium heat to avoid “re”cooking the meat. For a quicker defrost, submerge your sealed ziploc into a bowl of cool water, changing it when the water comes up to room temperature. Repeat for 30 minutes until chili has softened, then transfer to a pot on the stovetop for warming.

    Nutrition Information

    Calories: 516kcal (26%), Carbohydrates: 19g (6%), Protein: 28g (56%), Fat: 40g (62%), Saturated Fat: 1g (5%), Polyunsaturated Fat: 1g, Monounsaturated Fat: 3g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 1076mg (45%), Potassium: 717mg (20%), Fiber: 5g (20%), Sugar: 9g (10%), Vitamin A: 25% (25%), Vitamin C: 59% (59%), Calcium: 11% (11%), Iron: 13% (13%)
    Did you make this recipe?Mention @oursaltykitchen or tag #oursaltykitchen!
    « Italian Sausage Stuffed Zucchini
    Caldo Verde »

    Disclaimer: This post and the recipe card may contain affiliate links, which means we receive a small commission (at no cost to you!) if you make a purchase using these links. Rest assured, we only endorse products we own and truly love!

    1 Comment
    Filed Under: Instant Pot Dinner Recipes, Instant Pot Recipes, Instant Pot Soup Recipes, Keto, Paleo, Soups and Stews, Whole30 Dinner Recipes, Whole30 Recipes, Whole30 Soup Recipes

    Reader Interactions

    Trackbacks

    1. Keto Shepherd's Pie (Cottage Pie) | Our Salty Kitchen says:
      March 5, 2021 at 10:15 am

      […] Instant Pot Chili […]

      Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Welcome to Our Salty Kitchen! We create real food for real people. Our whole foods recipes are seasonal, locally sourced, and simply prepared. Learn More! 

    Footer

    ABOUT US      CONTACT US      PRIVACY POLICY 

    A collage of publication logos that have featured recipes and photography from Our Salty Kitchen.

    Footer

    Privacy

    Privacy Policy

    Let's ConnecT

    • Facebook
    • Instagram
    • Pinterest

    About Us

    Contact

    Copyright © 2023 Our Salty Kitchen

    70 shares