Low Carb Spicy Veggie Chili and Southwest Chicken Cheese Wraps

Name: Low Carb Spicy Veggie Chili and Southwest Chicken Cheese Wraps
Prep time: 20 min
Cook time: 40 min
Total time: 60 min
Yield: 3
Cuisine: keto
Ingredients: Zucchini; Brown mushrooms (Italian or Crimini mushrooms), raw, high in vitamin D; green bell pepper; Olive Or Extra Virgin Olive Oil; Salt; Black pepper; Onion powder; Garlic powder; Paprika; Cumin, ground; Cream cheese; Cream Heavy Whipping; Vegetable broth, bouillon or consomme; Tofu; Chicken Breast Boneless Skinless Raw; Olive Or Extra Virgin Olive Oil; Salt; Black pepper; Chili powder; Garlic powder; Celery; Red onion; Scallions; Cream cheese; Cheddar cheese, natural; Pepper Jack cheese

119 ratings

Low Carb Spicy Veggie Chili and Southwest Chicken Cheese Wraps dish

Prepare Time 20 minutes

Cook Time 40 minutes

If you want a hot meal, eat this Keto vegetable chili with Southwest chicken filling in special Keto cheese wraps. The chili is made with mushrooms, zucchini, peppers, and crumbled tofu. The chunky ingredients soak up the flavorful thickened broth made with Keto fats. The Southwest chicken cheese wraps are made with chili-seasoned chicken breasts, cream cheese, diced vegetables, and green onion. The filling is wrapped in baked sliced of pepper jack cheese for a zero-carb solution. If you need something to cool down your chili, chill the cheese wraps in your refrigerator. Then, you can swirl or dip the wraps in your chili to cool it down and add an extra bite of flavor to the wraps. If you want to use this recipe for meal prepping, keep the chili in its own separate container in your refrigerator until it’s time to re-heat for eating. Again, the cheese wraps can be microwaved for a hot meal or kept cold. ### Can I Make The Whole Meal Vegetarian? Since the chili is vegetarian, you may be interested in making the full recipe a Keto vegetarian recipe! The only non-vegetarian ingredient here is the chicken used in the cheese wrap. If you are a Carb Manager Premium user, you can edit this recipe to omit the chicken and record the correct macros. Since the chicken makes up a significant portion of the Southwest filling, you may wish to substitute the chicken with one of the recommendations made below. ### Chicken Substitutions To make this recipe a Keto vegetarian meal, you’ll need to substitute the chicken in the Southwest filling with a different ingredient. Replacements can include extra chopped Keto vegetables or toasted chopped nuts. Cashews, peanuts, or walnuts are all Keto-friendly. You may also make a meat-like substitute using additional tofu seasoned in your preferred style. Marinate the tofu and cook it before using it in your filling. Jessica L.

How to make Low Carb Spicy Veggie Chili and Southwest Chicken Cheese Wraps

Prepare the chili by chopping zucchini into small pieces, slicing mushrooms, and dicing bell pepper. Heat the olive oil in the bottom of a soup pot on medium-low heat. Add the chopped veggies to the oil and season with salt, pepper, onion powder, garlic powder, paprika, and cumin. Stir the ingredients together, cover the pot with a lid, and stew down for about 10 minutes or until the vegetables have shrunk, released excess liquid, and the liquid has reduced. Stir the pot and lower the heat as needed to avoid burning.
Once the vegetables are cooked down, reduce your stove heat to low. Stir cream cheese and heavy cream into the pot until all the cream cheese melted into a lump-free spread. Fold the vegetables over so they’re coated in the thickened cream, then pour the broth into the pot. Cover the pot again, and turn the heat up until the pot is simmering.
While the chili is simmering, pat the correct amount of tofu dry with a paper towel. Crumble the tofu up so it resembles something like ground beef or minced potatoes. Drain away any excess water that comes out of the tofu, and add it to your pot of chili. Stir the chili and cover the pot once more, and leave the chili to simmer for about 15 minutes or until the broth has thickened and reduced. Uncover the pot and simmer for a final 5-10 minutes until you have a thick chili that resembles the photo.
While the chili has been cooking on the stove, you can work on the cheese wraps. Pat boneless, skinless chicken breasts dry with a paper towel, then rub the olive oil into the flesh. Season the chicken with salt, pepper, chili powder, and garlic powder. Heat a pan on high heat on your stovetop, and place the chicken seasoned side down in the pan. Cook the chicken undisturbed on one side until the spices char. Then, flip the chicken and continue to cook until the chicken is done (about 4+ minutes per side).
Set the finished chicken aside to cool and rest for about 5 minutes. Then, use a pair of forks to shred the chicken into fine, thin shreds. Add the shredded chicken to a mixing bowl. Finely dice celery, red onion, and green onion, and add these to the mixing bowl. Mix cream cheese and shredded cheddar cheese into the bowl until all the ingredients are combined into your Southwest chicken filling. Set this aside for later on.
Turn on your oven to preheat to 350 degrees and line a sheet tray with parchment paper. Lay the pepper jack cheese slices evenly distanced apart on the tray. Once your oven is preheated, cook the cheese slices in the oven for approximately 10 minutes or until they have melted into foldable slices. Watch the cheese slices as they melt, bubble, and harden into bendable squares with darkened edges. You can check on the progress by lifting the edge of a pepper jack slice with a spatula. If the slice peels away from the paper in a solid piece without sticking, the cheese is ready.
Scoop the chicken filling along the closest edge of each slice of cheese. Spread the filling into strips along the length of each cheese slice. One by one, roll the cheese slices up into wraps (like a burrito) as the cheese hardens into place. Make sure the seam of where the wrap closes is against your parchment paper. You may use your spatula to help you lift the hot cheese for rolling. Make sure your chicken filling is ready to go for this stage so you can quickly fill the wraps before the cheese hardens. Serve 2 cheese wraps with approximately 1 cup of chili.

Ingredients of Low Carb Spicy Veggie Chili and Southwest Chicken Cheese Wraps

Ingredient	Quantity
1. Zucchini	undefined
2. Brown mushrooms (Italian or Crimini mushrooms), raw, high in vitamin D	undefined
3. green bell pepper	undefined
4. Olive Or Extra Virgin Olive Oil	undefined
5. Salt	undefined
6. Black pepper	undefined
7. Onion powder	undefined
8. Garlic powder	undefined
9. Paprika	undefined
10. Cumin, ground	undefined
11. Cream cheese	undefined
12. Cream Heavy Whipping	undefined
13. Vegetable broth, bouillon or consomme	undefined
14. Tofu	undefined
15. Chicken Breast Boneless Skinless Raw	undefined
16. Olive Or Extra Virgin Olive Oil	undefined
17. Salt	undefined
18. Black pepper	undefined
19. Chili powder	undefined
20. Garlic powder	undefined
21. Celery	undefined
22. Red onion	undefined
23. Scallions	undefined
24. Cream cheese	undefined
25. Cheddar cheese, natural	undefined
26. Pepper Jack cheese	undefined

Low Carb Spicy Veggie Chili and Southwest Chicken Cheese Wraps nutrients

caloriesKCal: 526.523 caloriesKJ: 2202.972 totalCarbs: 13.624 diabetesCarbsADA: 13.624 netCarbs: 10.749 diabetesCarbs: 11.026 fiber: 2.32 starch: 1.603 sugar: 6.796 addedSugar: 0.718 sugarAlcohols: 0.554 protein: 27.534 fat: 41.725 transFat: 0.899 monousatFat: 14.253 polyunsatFat: 3.15 omega3Fat: 0.341 omega6Fat: 1.835 saturatedFat: 20.605 cholesterol: 117.136 vitaminA: 406.423 vitaminC: 37.536 vitaminD: 18.505 vitaminE: 2.191 vitaminK: 20.081 vitaminB1: 0.231 vitaminB2: 0.692 vitaminB3: 5.948 vitaminB5: 1.537 vitaminB6: 0.593 vitaminB12: 0.598 potassium: 900.07 magnesium: 65.923 calcium: 359.998 iron: 2.095 zinc: 3.099 copper: 0.518 phosphorus: 475.74 sodium: 1092.629 selenium: 41.144 folate: 81.658 choline: 57.33 alcohol: 0 caffeine: 0 gluten: 0 manganese: 0.557 conjugatedLinoleicAcid: 0.13 phyticAcid: 175.625 xylitol: 0.001 isomalt: 0 sorbitol: 0 maltitol: 0 lactitol: 0 erythritol: 0 pinitol: 0.04 inositol: 0.07 mannitol: 0.443

Frequently Asked Questions

Can I eat nut flours and nut butters if I have nut allergies?

If you have nut allergies, you can opt for seed flours (e.g., almond flour alternatives) and seed butters (e.g., sunflower seed butter) as substitutes.

What's the difference between total carbs and net carbs?

Total carbs include all types of carbohydrates, while net carbs subtract fiber and certain sugar alcohols. Net carbs are often used in keto diets to gauge carb intake.

What is 'lazy keto' and is it effective?

Lazy keto focuses on monitoring only carb intake while neglecting other macros. While it can work for some, tracking all macros is recommended for better results.

What is the difference between ketosis and ketoacidosis?

Ketosis is a natural metabolic state where the body burns fat for fuel. Ketoacidosis, on the other hand, is a dangerous condition that can occur in uncontrolled diabetes.

Can I have beans and legumes on a keto diet?

Most beans and legumes are relatively high in carbs, which can make them challenging to fit within keto carb limits. Consider alternative protein sources.