Emergency Instant Pot white chili (low-carb & keto) is the dinner you make when the fridge looks bare and the clock is unforgiving. Ground turkey, paprika, and cauliflower simmer into a rich, bean-free chili in 45 minutes. It proves that pantry-staple food can still taste like it took all afternoon.
We’ve all had those nights—you’re staring into the fridge, time is ticking, and you need a healthy, satisfying meal on the table *now*. This Emergency White Chili is your secret weapon! Forget complex recipes; this one leverages the magic of the Instant Pot to deliver a rich, flavorful chili that tastes like it simmered for hours. Packed with lean ground turkey and hearty cauliflower, it’s a low-carb comfort food dream that’s ready in a flash. Get ready to save dinnertime!
Ingredients
• 1.5 lbs / 680g (24 oz) ground turkey
• 2 tbsp / 30ml olive oil
• 2 medium white onions, chopped
• 2 tbsp / 14g (0.49 oz) paprika
• 2 tbsp / 3g (0.11 oz) dried Italian herbs
• 20 fl oz / 600ml chicken stock
• 16 oz / 450g chopped cauliflower, fresh or frozen
• Salt and black pepper, to taste
Instructions
1. Directions
2. Set your Instant Pot to the ‘Sauté’ function. Add the oil and allow it to heat up before adding the chopped onions. Cook for 3-4 minutes until they begin to soften.
3. Add the ground turkey to the pot. Break it up with a spoon and cook until browned, about 5-7 minutes.
4. Stir in the paprika and Italian herbs, cooking for another minute until fragrant. Press ‘Cancel’ to turn off the Sauté function.
5. Pour in the chicken stock, scraping the bottom of the pot to deglaze any flavorful browned bits. Stir in the chopped cauliflower and season with salt and pepper.
6. Secure the lid, set the steam valve to ‘Sealing,’ and cook on the ‘Stew/Meat’ setting or ‘High Pressure’ for 20 minutes.
7. Once the cooking cycle is complete, allow the pressure to release naturally for 10 minutes before performing a quick release for any remaining pressure.
8. Stir the chili well and serve hot with your favorite toppings.
Nutritional Information
• Per Serving: Calories 265 | Total Fats 16g (0.56 oz) | Net Carbs: 4g (0.14 oz) | Protein 35g (1.23 oz) | Fiber: 2g (0.07 oz)
Pro Tips
• For a creamier chili, stir in 4 oz (113.4 g) of softened cream cheese or a 1/2 cup of heavy cream after pressure cooking.
• Don’t skip the toppings! This chili is fantastic with a dollop of sour cream, fresh cilantro, sliced jalapeños, or shredded Monterey Jack cheese.
• To add a little heat, include a pinch of red pepper flakes or a finely diced jalapeño along with the onions.
• This recipe freezes beautifully. Store in an airtight container for up to 3 months for a quick future meal.
FAQ
Q: Is this low carb white chili suitable for a keto diet
A: Yes, this is an excellent keto white chili recipe. With only 4g (0.14 oz) of net carbs per serving, it fits perfectly into a ketogenic lifestyle. The cauliflower acts as a hearty, low-carb substitute for traditional beans.
Q: Can I make this white chili with chicken instead of turkey
A: Absolutely! This Instant Pot recipe is very versatile. You can easily substitute the 1.5 lbs (680 g / 24 oz) of ground turkey with an equal amount of ground chicken. Shredded chicken would also work well.
Q: How can I make this chili on the stovetop
A: To adapt this for the stovetop, use a large pot or Dutch oven. Follow the sautéing steps as written. After adding the stock and cauliflower, bring the mixture to a boil, then reduce heat, cover, and simmer for at least 45-60 minutes until the flavors have melded and the cauliflower is tender.
Q: How do I store and reheat leftover chili
A: Store leftover chili in an airtight container in the refrigerator for up to 4 days. As noted in the pro tips, this recipe also freezes beautifully for up to 3 months. Reheat gently on the stovetop or in the microwave.
Pro Tips
- Break the ground turkey up well as it browns so you get loose, even crumbles instead of dense clumps in the finished chili.
- Cauliflower stands in for the beans here — fresh or frozen both work — and it makes the chili hearty without the carb load.
- For a creamier chili, stir in 4 oz of softened cream cheese or 1/2 cup of heavy cream after pressure cooking.
- This chili freezes beautifully: portion it into airtight containers and freeze up to 3 months for a genuinely instant future dinner.
- Don't skip toppings — sour cream, fresh cilantro, sliced jalapeños, or shredded Monterey Jack turn each bowl into a proper feast.
Frequently Asked Questions
Is this low-carb white chili suitable for a keto diet?
Yes — with just 4g net carbs per serving it fits a ketogenic lifestyle easily. The cauliflower replaces the beans that would normally drive the carb count up.
Can I make this white chili with chicken instead of turkey?
Absolutely — swap in an equal amount of ground chicken, or use shredded chicken if that's what you have on hand.
How do I store and reheat leftover chili?
Store it in an airtight container in the fridge for up to 4 days, or freeze it for up to 3 months. Rewarm gently on the stove or in the microwave.
How can I make this chili on the stovetop?
Follow the sautéing steps in a large pot, add the stock and cauliflower, bring to a boil, then cover and simmer 45-60 minutes until the cauliflower is tender.
Recipe card below.
More Recipes You’ll Love
Emergency Instant Pot White Chili (Low-Carb & Keto)
Ingredients
Method
- Directions
- Set your Instant Pot to the 'Sauté' function.
- Add the oil and allow it to heat up before adding the chopped onions.
- Cook for 3-4 minutes until they begin to soften.
- Add the ground turkey to the pot. Break it up with a spoon and cook until browned, about 5-7 minutes.
- Stir in the paprika and Italian herbs, cooking for another minute until fragrant. Press 'Cancel' to turn off the Sauté function.
- Pour in the chicken stock, scraping the bottom of the pot to deglaze any flavorful browned bits.
- Stir in the chopped cauliflower and season with salt and pepper.
- Secure the lid, set the steam valve to 'Sealing,' and cook on the 'Stew/Meat' setting or 'High Pressure' for 20 minutes.
- Once the cooking cycle is complete, allow the pressure to release naturally for 10 minutes before performing a quick release for any remaining pressure.
- Stir the chili well and serve hot with your favorite toppings.
- Don't skip the toppings! This chili is fantastic with a dollop of sour cream, fresh cilantro, sliced jalapeños, or shredded Monterey Jack cheese.
