Warm up with a bowl of this hearty Whole30 Chili! Made in the Instant Pot for a quick and easy meal, this chili is rich with spices, packed with veggies, and has a fun twist: tender spaghetti squash takes the place of beans, giving every bite extra texture and flavor without breaking Whole30 rules. Perfect for meal prep, family dinners, or freezing for later, this bean-free chili recipe has all the cozy comfort you crave—Whole30 or not!
What Makes This Whole30 Chili Recipe Great
Hey guys! 🎉 Guess what? I’m diving headfirst into the Whole30 challenge this month to reset after way too many sweets and dinners out over the holidays (anyone else??). Every recipe this month is Whole30-approved, starting with this super cozy Instant Pot Whole30 Chili!
Now, I know—chili without beans? Some might say, “Not a chance.” But I promise, you won’t miss them. Instead of beans, I’m using tender spaghetti squash threads that soak up all those chili spices, making this bowl of goodness extra hearty without any legumes. This is a kid-friendly meal that’s easy to adapt for different tastes—perfect for keeping everyone happy at the dinner table! This instant pot chili goes perfectly with a hearty winter salad or paleo pumpkin cornbread (perfect if you’re not specifically on Whole30).
Why This Instant Pot Chili Recipe Works So Well on Whole30
This Whole30 Instant Pot Chili is a perfect meal-prep recipe—free of added sugars, legumes, grains, and dairy, making it fully Whole30-compliant. It’s freezer-friendly and reheats beautifully, so you’ll always have a wholesome meal ready to go. Even without beans, the hearty spaghetti squash and bold spices make every bite satisfying and flavorful.
Ingredient Notes
Here’s everything you’ll need to make this flavorful Whole30-compliant chili:
- Spaghetti squash: Adds a hearty texture, perfect for replacing beans.
- Coconut oil: Used for sautéing the onions, garlic, and ground beef; it adds a hint of richness and is a Whole30-compliant cooking fat. Avocado oil can also be used.
- White Onion: Chopped for flavor and texture.
- Garlic: Minced to add depth of flavor.
- Ground beef: I recommend using high-quality, grass-fed ground beef for the best flavor and nutrient profile, but any ground beef works well here. You can also substitute any ground meat of your choice.
- Red bell pepper & green bell pepper: These add natural sweetness, vibrant color, and a bit of crunch, balancing the chili’s bold flavors.
- Spices: chili powder, ground cumin, dried oregano, paprika, sea salt, onion powder, cinnamon, garlic powder, black pepper, and cayenne (adjust for your spice preference-the amount I use is about medium heat).
- Diced canned tomatoes: Be sure they’re sugar-free!
- Bone broth or beef broth: Boosts the flavor and richness of the chili. Chicken broth will also work well.
- Garnishes (optional): Jalapeño slices, lime juice, avocado, green onions, and/or cilantro.
For exact ingredient amounts, see the full printable recipe card below.
How to Make Instant Pot Whole30 Chili (Step-by-Step Instructions)
Step 1: Cook the Spaghetti Squash. Set up the Instant Pot with a steamer rack and add 1 cup of water. Place the spaghetti squash (whole and uncut) on the rack, secure the lid, and set to manual for 20 minutes. Quick-release the pressure, then carefully open the lid. Cut the squash in half, scoop out the seeds, and use a fork to pull out the threads. Set aside. Tip: This method is a game-changer for cooking spaghetti squash! It’s so quick and requires zero prep.
Step 2: Brown the Meat and Veggies. Empty the Instant Pot, then turn on the “sauté” function and add coconut oil. Once it’s hot, add the onion, garlic, and ground beef. Use a spoon to break up the meat and cook until no longer pink, about 5 minutes.
Step 3: Combine Ingredients. Turn off the Instant Pot, then add the bell peppers, spices, diced tomatoes, and broth. Stir well. Fold in the spaghetti squash threads for that extra heartiness.
Step 4: Pressure Cook the Chili. Close the lid and set to manual on HIGH for 10 minutes. Quick-release or natural release the pressure depending on your timing. Adjust seasoning to taste and add more broth if you prefer a thinner consistency. Serve your chili hot, topped with jalapeño, avocado, lime juice, and cilantro for extra flavor!
Expert Tips for Making Bean-Free Chili
- Customize Your Spice Level: Add more cayenne if you like extra heat, or keep it mild with a dash.
- Add More Veggies: The best part about this recipe is you can really add whatever vegetables or ingredients you like. Try adding sweet potatoes, zucchini or even eggplant!
- Spaghetti Squash Substitute: If you’re not a spaghetti squash fan, zucchini noodles work well here. If you’re not following Whole30, feel free to add in a can of pinto beans, kidney beans, or black beans!
- Make-Ahead Friendly: This chili is even tastier the next day! Store in the fridge for up to 4 days or freeze in individual portions for up to 3 months.
- Great for Parties: Because this is made in an instant pot, it’s super easy to transport in your car to a friend’s gathering or family holiday.
How to Serve
- Top It Off: Avocado, cilantro, jalapeño, and a squeeze of lime all add incredible fresh flavor.
- Over Cauliflower Rice: For a low-carb, Whole30-compliant pairing.
- For Non-Whole30 Guests: Serve with tortilla chips, cornbread or over rice for a hearty meal everyone can enjoy. Try a dollop of sour cream and cheddar cheese too!
Storage and Reheating Tips
- Refrigerate: Store in an airtight container for up to 4 days.
- Freeze: Portion out and freeze for up to 3 months. It’s a lifesaver on busy nights.
- Reheat: Gently warm on the stovetop or in the microwave. Adding a splash of broth is a great way to thin it out if it has thickened too much.
Recipe FAQs
Absolutely! Just cook your spaghetti squash separately in the oven, then follow the same steps in a large pot or Dutch oven, cooking the vegetables over medium high and then simmering the chili for 20-30 minutes on the stovetop.
Nope, but it adds such a nice texture. Feel free to substitute with another veggie like zucchini noodles if you prefer.
Yes! Ground turkey, chicken, or even pork works beautifully.
Simply omit the cayenne pepper and garnish with cooling toppings like avocado and lime.
Beans aren’t Whole30-compliant, so this recipe is bean-free. The spaghetti squash adds a similar heartiness without breaking Whole30 guidelines.
More Whole30 Recipes You’ll Love
- Creamy Spinach Stuffed Salmon
- Instant Pot Chicken Soup
- Creamy Dijon Mustard Chicken
- Instant Pot Butter Chicken
If you make this recipe, please leave me a star rating and comment below! I love to hear your thoughts and feedback. Follow me on social media Instagram, Facebook, and Pinterest for even more delicious recipes!
Instant Pot Whole30 Chili with Spaghetti Squash
Ingredients
- 1 small spaghetti squash
- 1 tbsp coconut oil
- 1 medium onion chopped
- 4 garlic cloves minced
- 2 lbs ground beef
- 1 red bell pepper chopped
- 1 green bell pepper chopped
- 1 tbsp chili powder
- 1 tbsp ground cumin
- 1 tbsp dried oregano
- 1 tbsp paprika
- 2 tsp sea salt
- 1 tsp onion powder
- 1 tsp cinnamon
- 1 tsp garlic powder
- 1/2 tsp ground black pepper
- 1/2 tsp cayenne use more or less depending on your spice level
- 1 28-oz can of diced tomatoes sugar free
- 2 cups bone broth or beef broth
- Jalapeño slices, lime juice, avocado, and/or cilantro for garnish
Instructions
- Place a steamer rack in the Instant Pot, and pour in 1 cup of water.
- Place the whole spaghetti squash, uncut, on the rack.
- Screw on the lid, make sure the pressure valve is closed, then cook for 20 minutes on manual.
- Release the pressure immediately and open the lid.
- Cut the squash in half, remove the seeds, and use a fork to loosen the spaghetti squash threads. Set aside.
- Empty the Instant Pot, then set it to “sauté” and add coconut oil.
- Once the Instant Pot indicates that the pot is “hot,” add onion, garlic, and ground beef. Use a wooden spoon to break up the meat and cook stirring for 5 minutes, until the beef is no longer pink.
- Turn off the Instant Pot, then add in red and green bell peppers, all the spices, diced tomatoes, and bone broth
- Stir in spaghetti squash threads.
- Close the lid and set it to Manual on HIGH for 10 minutes.
- Once it beeps to a finish, you can quick release the pressure to eat it right away, or let it release pressure naturally if you want to eat it later.
- Taste to adjust seasoning or add more broth if the chili is too thick.
- Serve hot alone or garnished with jalapeño slices, lime juice, avocado, and/or cilantro.
Notes
- Customize Your Spice Level: Add more cayenne if you like extra heat, or keep it mild with a dash.
- Add More Veggies: The best part about this recipe is you can really add whatever vegetables or ingredients you like. Try adding sweet potatoes, zucchini or even eggplant!
- Spaghetti Squash Substitute: If you’re not a spaghetti squash fan, zucchini noodles work well here. If you’re not following Whole30, feel free to add in a can of pinto beans, kidney beans, or black beans!
- Make-Ahead Friendly: This chili is even tastier the next day! Store in the fridge for up to 4 days or freeze in individual portions for up to 3 months.
- Great for Parties: Because this is made in an instant pot, it’s super easy to transport in your car to a friend’s gathering or family holiday.
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What would be a good replacement of beef if someone is vegan.
You can replace with beans. But if you are trying to stick to the Whole30 rules, then you can just bulk up with more hearty veggies like sweet potatoes, cauliflower, and carrots.