About the Recipe
Chili con carne is a classic comfort food, and for those following a carb cycling diet, it's a versatile dish that can be adapted for both high- and low-carb days. On a low-carb day, a traditional chili recipe is easily modified by omitting the beans and using a bean-like substitute such as chopped cauliflower or mushrooms to maintain a hearty texture. This version is rich in protein and fat from the ground beef, and packed with flavor from the aromatic spices, making it a perfect, satisfying meal that won't compromise your carb goals.
For a high-carb day, simply add back the classic ingredients like kidney beans, black beans, or pinto beans. You can serve it over a bed of brown rice, with a side of corn tortillas, or with a slice of cornbread to fuel your body for an intense workout. Chili con carne provides a fantastic canvas for adapting to your specific dietary needs while still delivering all the bold, savory flavors you love.
Ingredients
3 Tbsp. olive oil
1 onion, chopped
1 red bell pepper, chopped
2 cloves of garlic, minced
500 g ground lean meat
2 cans of kidney beans
1 can of sweet corn
1 can of mashed tomatoes
250 g tomato paste
1/2 tsp. chili flakes
1 Tbsp. paprika
2 Tbsp. oregano
1 tsp. black pepper
1 cup beef stock
2 tsp. sea salt
500 ml water
Preparation
1. Caramelize the onion in a large pot.
2. Add in the red bell pepper until lightly roasted.
3. Add the chopped garlic and stir to prevent the garlic from burning.
4. Add the minced beef and let simmer until well browned.
5. Add the kidney beans, the can of sweet corn, the mashed tomatoes, the tomato paste, the chili flakes, the paprika, the oregano, black pepper, the beef stock, the sea salt and water.
6. Mix well and let boil, turn down the flame and cook for 1 hour.
9. Serve with brown rice or tortilla chips.
Variations
Mexican Chili for Carb Cycling
Core Chili Base (Low-Carb Foundation)
Start with a recipe that is naturally low in carbohydrates, focusing on protein, healthy fats, and low-carb vegetables.
Protein: Lean ground beef, turkey, or chicken. Use a fattier cut (like 80/20 ground beef) on low-carb, high-fat days if that's part of your cycle.
Vegetables: Use diced onions, bell peppers, celery, zucchini, and fire-roasted diced tomatoes.
Aromatics & Spices: Chili powder, cumin, oregano, garlic, onion, a little tomato paste (check for no added sugar), and beef or chicken broth.
The Key: No Beans. Beans (pinto, black, kidney) are high in complex carbohydrates and are generally reserved for high-carb days.
Tips For Success
General Carb Cycling Tips
Batch Cook: Make a large batch of the core chili base (no beans) at the beginning of the week. This saves time and ensures a consistent nutritional foundation.
Portion Control: Measure out your chili portions. On high-carb days, your carbs (rice, beans, etc.) are your measured addition. On low-carb days, your focus is on a moderate protein portion with fats.
Spice Control: Use a homemade seasoning blend for your chili. Pre-made seasoning packets can sometimes contain hidden sugars or starches. Stick to chili powder, cumin, oregano, and salt.
Track Your Macros: Always track your macro-nutrients (protein, carbs, fat) for each serving to ensure it aligns with your specific low-carb and high-carb day goals.
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