What is better on a cold evening than a warming bowl of chili? This Paleo Sweet Potato Chili is so good you won't even miss the beans. With satisfying sweet potatoes, hearty ground beef and a rich tomato sauce, this healthy recipe will be enjoyed by the entire family.
I love chili. It is one of those ultimate comfort foods. Chili and cornbread is low key one of my favorite meals, and one I don't eat nearly enough.
Following a paleo diet doesn't mean you can never have chili again. This recipe uses sweet potato to replace the complex carbs found in beans, supplying that classic profile that will stick to your ribs.
This paleo sweet potato chili is an easy meal, perfect to enjoy after a long day of skiing or playing in the snow! The kind of meal that warms you up from the inside out.
Why Are Beans Not Allowed On Paleo?
Some people tolerate beans very well, while others do not. Whether to consume legumes should be evaluated on a individual basis. Consider how you tolerate them and the possible reasons they should be avoided.
Below are the potentially problematic components in beans and why beans are not recommended on a paleo diet.
Phytic Acid
Like grains, legumes contain a component called phytic acid. Phytic acid binds to nutrients in the food preventing those nutrients from being fully absorbed. While this doesn't mean it will steal nutrients from other foods you eat, it does make a serving of legumes less nutritious than a "Nutrition Facts" panel may lead you to believe.
Phytic acid alone does not make this food "non-paleo". Many foods contain phytates, like nuts and seeds, which are allowed on the paleo diet. In fact, nuts generally contain more phytic acid than beans.
Beans become more problematic when they replace foods like meat and eggs which are more nutrient dense, as they generally do in a vegetarian diet. The phytates in beans are fairly benign if consumption is moderate, but they can contribute to nutrient deficiencies if they make up the bulk of calorie consumption.
FODMAPS
Beans are cosnidered FODMAPS, meaning that they contain galacto-oligosaccharides which is a certain type of fiber. This fiber type can cause unpleasant digestive problems for some people, especially people who already have IBS or other digestive issues.
This isn’t a reason to avoid these foods entirely, but a reducing or eliminating FODMAPS for a period of time may help identify FODMAP intolerance and help to resolve some GI issues.
It is important to note, FODMAPS should not be avoided indefinitely. A reintroduction phase is necessary in order to prevent ongoing issues. If you follow a low FODMAP diet for extended periods of time you risk pruning too much of the bacteria that help digest these carbohydrates perpetuating FODMAP intolerance when they are inevitably reintroduced.
Lectins
Lectins are a potentially toxic component found in many foods including grains and legumes. In the wrong context, this component can cause intestinal damage leading to issues like intestinal permeability and even autoimmune illness.
Soaking, sprouting, cooking and fermenting can help to reduce the lectin content in both beans and grains which improves tolerance in most people.
What You'll Love about this Paleo Sweet Potato Chili
- Low-Effort Meal- This chili is easy to make on the stove top or in the Instant Pot!
- High Fiber & Protein - This hearty recipe has 16 grams of protein and 4 grams of fiber in just 1 cup making it a filling meal after a busy day.
- Hearty & Satisfying - Toss these chickpeas into a vibrant bowl, add them to a salad for a crunchy addition, or pack them in lunches for some extra plant-based protein.
Ingredient Notes & Possible Substitutions
- Olive Oil - Olive oil, avocado oil or any neutral flavored cooking oil may be used.
- Sweet Onion - White or brown onions will work in this recipe, but sweet onions create the most balanced flavor.
- Ground Beef - I like to use 80:20 ground beef in this chili and I do not drain the fat, but feel free to use something leaner or drain some of the grease if you prefer a leaner chili.
- Sweet Potato - Any variety of sweet potato can be used, but I prefer an orange variety (like garnet or jewel).
- Crushed Tomatoes - You can use fire roasted diced tomatoes if you prefer a chunkier chili.
- Beef Bone Broth - I like the rich flavor of bone broth and getting a little extra collagen is always a plus, but you can use regular beef stock or broth.
- Coconut Sugar - You can use brown sugar or granulated maple sugar instead of coconut sugar. To make this recipe Whole30-friendly, you can omit the sugar and add 2 tablespoon of tomato paste to add a little sweetness.
How to make Sweet Potato Chili on the Stove Top
Make this simple recipe on the stove top with only about 15 minutes of active time. Here's how:
- Pour 1 tablespoon of oil into a dutch oven or stock pot and heat over low-medium heat. Add the bell pepper, onion and minced garlic to the pot and cook until tender, about 1-2 minutes.
- Add the beef to the pot and begin to brown, breaking the beef up with a wooden spatula as it cooks.
- Once the beef is mostly browned, add the remaining ingredients to the pot and stir. Increase the heat to high. Bring the chili to a boil and then reduce heat to maintain a simmer. Cover with a lid and simmer for 25-30 minutes, or until the sweet potatoes are tender.
- Stir, taste and adjust seasonings if needed.
How to make Sweet Potato Chili in the Instant Pot
Make this Paleo Sweet Potato Chili easily in the Instant Pot. Here's how:
- Set an Instant Pot to sauté and add the olive oil to the pot. Add the diced onion, bell pepper and minced garlic and sauté for 1-2 minutes, or until tender.
- Add the beef and brown, breaking apart the meat with a wooden spatula as it cooks.
- Add the remaining ingredients. Stir well. Cover, seal, and set to cook on high pressure for 10 minutes.
- Allow natural release of steam for another 5 minutes then quick release any remaining steam. Stir, taste and adjust seasonings if needed.
Topping Ideas
Make this delicious sweet potato chili over-the-top-good with your favorite toppings. Here are some paleo-friendly ideas:
- Creamy ripe avocado
- Sliced jalapeno
- Siete Foods Tortilla Chips
- Dairy-free "cheese (I like Miyoko's)
- Diced onions
- Crumbled bacon
- Chopped cilantro
- Green onions
Storage
- To Store. Store leftovers in an airtight container in the refrigerator for up to 5 days.
- To Reheat. Warm this chili in the microwave until warmed through. You can also heat over medium heat on the stove top for about 5-7 minutes, stirring frequently.
- To Freeze. Place chili in an airtight freezer-safe storage container once chili has fully cooled. Store in freezer for up to 3 months. Let thaw overnight in the refrigerator before reheating.
Related Recipes
- Paleo Bacon and Sweet Potato Soup
- Whole30 Zuppa Toscana
- Paleo Chicken "Noodle" Soup
- Paleo Curry Butternut Soup
- Instant Pot Carrot Ginger Soup
- Gluten Free Tomato Basil Soup
Did you try this Paleo Sweet Potato Chili recipe? I would love to see your creations! Take a photo and tag me on Instagram or leave a photo comment on Pinterest.
Feel free to leave a comment and a rating below. Feedback is always appreciated! 😊
📖 Recipe
Paleo Sweet Potato Chili
Equipment
- Veggie peeler
- Cutting board
- Knife
- Stock Pot or Instant Pot
- Wooden spatula
Ingredients
- 1 tablespoon Olive oil
- ½ large Sweet onion Diced (about 1 cup)
- 1 Orange bell pepper Diced (about 1 cup)
- 3 large Garlic cloves Minced (about 2 tbsp)
- 1 lbs Ground beef I like 80:20 but used whatever fat % you prefer
- 1 large Sweet potato (about 1 lb) Peeled and diced (about 3 cups or 435 grams diced)
- 28 oz Crushed tomatoes
- 2 cup Beef bone broth
Chili Seasoning
- 1 tablespoon Coconut sugar
- 1 tablespoon Chili powder
- 2 teaspoon Cumin
- 1 teaspoon Sea salt
- ½ teaspoon Garlic powder
- ½ teaspoon Onion powder
- ½ teaspoon Smoked paprika
- ¼ teaspoon Black pepper
Instructions
- Prepare the vegetables by peeling and dicing the sweet potato. Dice the onion and bell pepper, and mince the garlic.
Stove Top Instructions
- Pour 1 tablespoon of oil into a dutch oven or stock pot and heat over low-medium heat. Add the bell pepper, onion and minced garlic to the pot and cook until tender, about 1-2 minutes.
- Add the beef to the pot and begin to brown, breaking the beef up with a wooden spatula as it cooks.
- While the beef is cooking, combine the ingredients for the chili seasoning in a small bowl and stir together.
- Once the beef is mostly browned, add the sweet potato, crushed tomatoes, broth and chili seasoning. Stir and increase the heat to high. Bring the chili to a boil and then reduce heat to maintain a simmer. Cover with a lid and simmer for 25-30 minutes, or until the sweet potatoes are tender.
- Stir, taste and adjust seasonings if needed. If the chili is too thick, add a little more broth. Serve with any desired topping and enjoy!
Instant Pot Instructions
- Set an Instant Pot to sauté and add 1 tablespoon of olive oil to the pot. Add the diced onion, bell pepper and minced garlic and sauté for 1-2 minutes, or until tender.
- Add the beef and brown, breaking apart the meat with a wooden spatula as it cooks. Drain grease if necessary (I prefer not to drain the grease).
- While the beef is cooking, combine the ingredients for the chili seasoning in a small bowl and stir together.
- Once beef is cooked, add the remaining ingredients and stir well. Cover, seal, and set to cook on high pressure for 10 minutes. Allow natural release of steam for another 5 minutes then quick release any remaining steam.
- Stir, taste and adjust seasonings if needed. If the chili is too thick, add a little more broth. Serve with any desired topping and enjoy!
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