Instant Pot Chili With Winter Squash

This keto, low-carb-friendly Instant Pot chili with squash is delicious and super easy to make! You can make it in the Instant Pot or on the stovetop. With only 12 net carbs per serving, this chili makes it easy to stay within your carb goals for the day!

Instant Pot Chili for the Entire Family

One thing I love about this recipe is that, if you’re keto and your spouse or children aren’t, you can separate portions and add beans to their portions for a more traditional chili! I love meals like this because I don’t have to prepare two different dishes for the same meal.

How to Customize

First, most winter squashes are delicious in this Instant Pot chili! Acorn squash, butternut squash, kabocha squash, and pumpkin are all excellent choices.

You can also customize the seasonings and meat that are in this chili! If you have a special chili spice blend, add that in place of the spices. For meat, use ground beef, turkey, or chicken. Textured vegetable protein is a great replacement for the meat if you’re vegan or vegetarian!

If you’re low carb, I would suggest serving this chili with avocado and cheese for some healthy fats.

Recipe Video

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Instant Pot Chili With Winter Squash

Author: Jammin' & Cannin' Cooking Method: Instant Pot Courses: Main Course, Soups & Chilis Recipe Keys: Dairy Free Keto Low Carb

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Pin Recipe dairy free

Prep Time 10 mins Cook Time 2 mins Total Time 12 mins Difficulty: Beginner Servings: 6 Dietary:

D dairy free H high protein K keto L low carb

Ingredients

Servings

• ¹⁄₂ onion, diced
• 1 green bell pepper, diced
• 3 cup winter squash, cubed
• 1 tbsp oil of choice
• 1 lb ground meat
• 2 can diced tomatoes and green chilies (about 28 ounces)
• 1 tsp onion powder
• 1 tsp garlic powder
• 1 tsp cumin
• 2 tbsp chili powder
• 1 tbsp tomato paste
• 1 pinch salt
• 1 cup water or broth

Instructions

1. First, dice half of an onion and a green bell pepper. Peel, de-seed, and cube squash of choice.

2. Heat olive oil in the Instant Pot.  

   See recipe notes for stovetop instructions.

3. Once hot, add bell peppers and onions. Cook until onions are almost translucent. 

4. Add in ground meat. Season with salt and begin breaking it apart using a cooking utensil. 

5. Once meat is almost fully cooked, add in garlic powder, onion powder, cumin, chili powder. and tomato paste. 

6. Stir and continue cooking until meat is fully cooked.

7. Add in 1 cup of water or broth, the two cans of tomatoes, and stir until well combined. 

8. Add squash to the pot. Do NOT stir. 

9. Put the lid on, set vent to "sealing," and select Pressure Cook or Manual for 5 minutes. 

10. Once the Instant Pot is finished cooking, quick release steam. 

11. Stir well. 

    If adding beans, add them at this step.

12. Top with avocado, cheese, or other favorite chili toppings. Serve over rice or cauliflower rice, if desired. 

Note

If using the stovetop, cook in a large pot over medium high heat and follow instructions above until step 8.

Once you get to step 8, stir in squash and simmer until squash is tender and cooked through. 

Keywords: chili, instant pot chili, keto, keto chili, low carb chili, high fat, lchf chili, lchf, instant pot