As the ketogenic diet has grown in popularity as a way to lose weight and improve health, many people wonder if they can still enjoy flavorful foods like green chile on the high-fat, low-carb plan. The good news is that green chile can definitely be part of a keto diet when consumed in moderation. Here’s what you need to know about eating green chile on keto.
What is the Keto Diet?
The ketogenic or “keto” diet is a very low-carbohydrate, high-fat diet that forces the body to burn fat for energy instead of glucose. By limiting carbs to around 50 grams per day or less and emphasizing fat from sources like meat, fish, eggs, oils, and dairy, the keto diet helps transition the body into a metabolic state called ketosis.
When in ketosis, the body breaks down stored body fat into molecules called ketones and uses them for fuel. This state has been shown to promote weight loss, improve certain health conditions, and boost energy levels in many people. However, the diet does require cutting out or limiting many carb-heavy foods.
Can You Have Chile Peppers on Keto?
The good news for spice lovers is that fresh and dried chile peppers can definitely be included on a ketogenic diet. Green chile, red chile, jalapenos, habaneros, and most other varieties of chiles are very low in carbs, so they fit well into the keto guidelines.
Specifically, a 4 ounce serving of raw green chile peppers contains around 7 grams of carbs. Since keto dieters can typically eat around 50 grams of net carbs (total carbs minus fiber) per day, this small serving of green chile only represents about 14% of your daily allotment.
Chiles get their heat and flavor from a compound called capsaicin, not from carbohydrates. So the spiciness itself does not impact the carb content. Even dried chile peppers, chili powder, and hot sauces contain minimal carbs per serving, ranging from around 1-5 grams of net carbs depending on variety.
Nutritional Benefits of Green Chile
Beyond their low carb content, green chiles provide some valuable nutrition on a keto diet including:
- Vitamin C: Green chiles are loaded with immune-supporting vitamin C. One 4 oz serving provides over 100% of your daily needs.
- Vitamin A: Green chiles have high levels of antioxidant vitamin A, important for eye and skin health.
- Potassium: Per calorie, green chiles provide more potassium than bananas, which helps manage electrolyte levels on low-carb diets like keto.
- Anti-Inflammatory Effects: Compounds in green chile may help reduce inflammation in the body.
Ways to Enjoy Green Chile on Keto
There are many delicious ways to work green chile into your keto meal plan:
Add Some Heat to Meals
Chop, slice, or dice fresh green chile to spice up keto-friendly foods like eggs, avocado, steak, chicken, and fish. You can also use green chile sauces and salsas to add flavor to recipes.
Stuffed Green Chiles
Make baked chiles rellenos by stuffing roasted green chiles with cheese, meat, or low-carb veggies like cauliflower rice. Just go easy on any high-carb coatings or batter.
Roast or Grill Them
Fire-roasting green chiles whole or grilling chile peppers adds tons of smoky flavor. Chop up roasted peppers to add to recipes or serve them stuffed, sauced, or on their own.
Green Chile Stew
Make a hearty green chile stew using cubed pork, beef, or chicken as the base. Add extra veggies like cauliflower, zucchini, or cabbage. Serve with a dollop of sour cream or shredded cheese.
Green Chile Casseroles
Whip up some classic New Mexico comfort food like green chile chicken enchiladas, tamale pie, or chile relleno casserole using low-carb substitutions for rice, tortillas, etc.
Add to Omelets and Scrambles
Eggs get a kick from chopped green chiles. Add them to your morning omelet or egg scramble for spicy keto breakfast.
Turn up the Heat on Meat
Rub steaks, chops, chicken, or fish with green chile sauce before grilling for an extra flavor boost.
Use on Salads
Fresh raw green chiles add a nice spicy crunch to keto-friendly salads topped with ingredients like avocado, cheese, egg, chicken, and olive oil-based dressing.
Puree for Sauces
Puree roasted green chiles with olive oil, garlic, cilantro, and spices to make flavorful low-carb green chile sauces for pouring over keto-friendly dishes.
Potential Downsides of Green Chile on Keto
While green chile can fit into a keto eating plan, here are a few potential downsides to keep in mind:
- Can be high in potassium: Since keto limits fruit and starchy veggies, it’s important not to overdo high-potassium foods like green chile as too much can negatively impact kidney function.
- May cause digestive issues: For those sensitive to nightshades or spicy foods, chiles may aggravate gut inflammation or heartburn.
- Spicy peppers are not for everyone: The fiery heat of chiles may be off-putting or unpleasant for those who don’t regularly eat spicy foods.
Moderating your intake and making sure green chile fits your personal tolerances is key if you want to incorporate it into your keto plan.
Keto-Friendly Green Chile Recipes
Here are some tasty keto recipes highlighting green chile to give you ideas:
Keto Green Chile Chicken Casserole
| Ingredient | Amount |
|---|---|
| Cook chicken breast | 2 lbs |
| Diced green chiles | One 7 oz can |
| Heavy cream | 1 cup |
| Monterey jack cheese | 2 cups shredded |
Chop cooked chicken breast. In a casserole dish, combine chicken, green chiles, heavy cream, and 1 cup shredded cheese. Bake at 350F until bubbly, about 30 minutes. Remove from oven, top with remaining 1 cup cheese and bake for 5 more minutes until cheese is melted.
Keto Green Chile Turkey Burgers
| Ingredient | Amount |
|---|---|
| Ground turkey | 1 lb |
| Minced green chiles | 1/4 cup |
| Grated Monterey jack | 2 Tbsp |
| Ground cumin | 1/2 tsp |
| Garlic powder | 1/4 tsp |
In a bowl, mix together ground turkey, green chiles, Monterey jack cheese, cumin, and garlic powder until well combined. Form into 4 patties. Grill burgers over medium-high heat until cooked through, about 5 minutes per side. Serve on lettuce wraps or low-carb buns with toppings like avocado and salsa.
Creamy Keto Green Chile Chicken Soup
| Ingredient | Amount |
|---|---|
| Boneless skinless chicken thighs | 1 lb |
| Chicken broth | 4 cups |
| Chopped green chiles | 1 cup |
| Heavy cream | 1/2 cup |
| Grated cheddar cheese | 1/4 cup |
Dice chicken thighs and simmer in broth until cooked through, about 15 minutes. Remove chicken from broth. Add green chiles and heavy cream to hot broth. Use immersion blender to puree soup to desired consistency. Stir in cheddar cheese until melted. Top bowls of soup with cooked chicken.
Conclusion
When eaten in moderation, fresh and dried green chile peppers can be a delicious and nutritious addition to a keto diet. Their low carb content allows them to fit within daily macros, and they provide beneficial vitamins, minerals, and antioxidants. From adding heat to meals to making flavorful green chile-based dishes, there are many great ways for keto eaters to work this tasty pepper into their meal plan. Just be mindful of portions and watch for any adverse reactions. Overall, green chile can be an exciting way to spice up your low-carb, high-fat keto meals.