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• Here’s Why My Sweet Potato Chili Earned Its Meatless Monday Spot
• Ingredients & Substitutions
• How To Make Sweet Potato Chili
• My Tips For Flavor & Texture
• Sweet Potato Chili Recipe card
• Serving Ideas
• Recipe Reviews

Here’s Why My Sweet Potato Chili Earned Its Meatless Monday Spot

Let me be honest: I don’t make meatless dinner recipes very often, so when I do, they really have to earn their spot! And this sweet potato chili did. Here’s why:

• Hearty enough without the meat – I based this sweet potato chili recipe on my classic beef chili and my older whole30 version (which now lives in the Wholesome Yum App !), except I swapped the meat for tender chunks of sweet potato and adjusted a few ingredients to match. Thanks to the spuds, black beans, tomatoes, and bold spices, it’s just as satisfying as my original. And I promise you won’t miss the meat — even my meat-loving husband didn’t!
• Sweet and savory flavor combo – The smoky chili powder, cumin, and garlic balance the sweetness of the sweet potatoes in the best way. It’s a little like my pumpkin chili , but with more texture.
• Feel good dinner – This sweet potato chili is packed with fiber and veggies, and has a decent amount of protein for a vegetarian dish.
• Simple everyday ingredients – In fact, almost all of them are pantry staples! Plus, this dish only takes about 10 minutes to prep and 30 to cook, which makes it perfect for busy nights.

If you’re looking for an easy idea for Meatless Mondays or just want a lighter meal, this sweet potato black bean chili is it. Make it with me and curl up with a bowl tonight!

“This chili was delicious! Thanks for the recipe!”

-Gina

More Reviews

Ingredients & Substitutions

Here I explain the best ingredients for my vegetarian sweet potato chili recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Sweet Potatoes – I usually use orange sweet potatoes. Feel free to use white or purple sweet potatoes (which are firmer and less sweet), or yams (which are similar but not the same).
• Beans – I prefer black beans in my sweet potato chili, but kidney beans or pinto beans would work great, too.
• Canned Tomatoes – You’ll need both petite diced tomatoes and diced tomatoes with green chile s , liquid included. I used petite diced because the regular ones felt too big when I tried those, but you can use regular if that’s all you’ve got. For a deeper tomato flavor, also stir in a spoonful of tomato paste.
• Aromatics – Including onion , plenty of garlic , and bell peppers (I used red and yellow). For a shortcut, you can swap in 4 teaspoons of jarred garlic .
• Olive Oil – Just a bit for sautéing the veggies. Avocado oil works, too.
• Herbs & Spices – My go-to combo of chili powder , ground cumin , dried oregano , and sea salt give it that bold, cozy chili flavor. Note that American “chili powder” is really a blend of spices, so if you’re outside the U.S. and yours is purely chilies, you probably want to start with less.
• Vegetable Broth – I chose this mainly to keep this sweet potato chili vegetarian, but I’ve also made it with chicken broth and actually liked the flavor a little more.

How To Make Sweet Potato Chili

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Sauté the aromatics. Heat the oil in a large pot (I use a Dutch oven) and cook the onions and bell peppers until they start to soften and brown.
2. Stir in the garlic, chili powder, cumin, and oregano. Cook until fragrant.

1. Add the sweet potatoes, black beans, tomatoes, broth, and salt. Bring the sweet potato chili to a boil, then lower the heat and let it simmer until the sweet potatoes are tender and the stew thickens. Adjust to your taste — you can add extra salt if needed, or even some black pepper.

My Tips For Flavor & Texture

• Cut the sweet potatoes into 1/2-inch cubes, not larger. This helps them cook quickly, but more importantly, you get a little in every bite without being overpowering. When I tried larger chunks, they felt too sparse.
• Because I used diced tomatoes with green chilies, I added less chili powder compared to my other chili recipes. It’s moderately spicy that way. If you like your sweet potato chili very spicy, add an extra 1-2 tablespoons of chili powder.
• The longer the sweet potato and black bean chili simmers, the thicker and more flavorful it gets . If it’s still looking too brothy at the end, just leave the lid off for the last few minutes.
• Every brand of broth and canned tomatoes has a different salt level, so taste before serving. Sometimes all it needs is a little extra salt or a splash of lime juice to brighten it up.
• Want extra protein? I think this sweet potato chili recipe has a decent amount for a vegetarian meal, but if you want more, add a pound of ground turkey or ground beef. Just add it to the Dutch oven after browning the aromatics, before adding the spices.

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 tbsp Olive oil ▢
• 1 medium Onion (diced) ▢
• 2 medium Bell peppers (diced) ▢
• 8 cloves Garlic (minced) ▢
• 2 tbsp Chili powder ▢
• 2 tbsp Cumin ▢
• 1 tbsp Dried oregano ▢
• 1/2 tbsp Sea salt ▢
• 1 1/2 lb Sweet potatoes (peeled and cut into 1/2-inch cubes) ▢
• 2 15-oz cans Black beans (drained and rinsed) ▢
• 2 15-oz cans Petite diced tomatoes (with liquid) ▢
• 1 10-oz can Diced tomatoes with green chiles (with liquid) ▢
• 1 cup Vegetable broth ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Heat the olive oil in a Dutch oven over medium heat. Add the onions and bell peppers. Saute for about 10 minutes , until starting to brown.
2. Add the garlic, chili powder, cumin, and dried oregano. Saute for 1 minute , until fragrant.
3. Add the sweet potatoes, black beans, diced tomatoes, diced tomatoes with green chiles, broth, and salt. Bring to boil, then reduce heat, cover, and simmer for about 30 minutes , until the sweet potatoes are tender and the sweet potato chili thickens.
4. Adjust salt and pepper to your taste if needed.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you get the best flavor and the perfect texture in your sweet potato chili.
• Storage & meal prep: Keep the chili in an airtight container in the fridge for up to 5-7 days. In fact, the flavors taste even richer the next day and it stores very well past that, so this dish is perfect for meal prep.
• Reheat: Just warm it up on the stove or in the microwave until hot. I add a splash of broth if it gets too thick.
• Freeze: Let it cool completely, then freeze in containers for up to 3 months. Thaw overnight in the fridge before reheating.
• Looking for my older whole30 version? It was very similar, but had meat instead of beans. It’s still available in the Wholesome Yum App !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Sweet Potato Chili

Serving Ideas

This sweet potato chili is great on its own, but toppings make it even better. I love it with avocado (or even my easy guac ), sour cream, shredded cheese, fresh cilantro, green onions, or even a handful of tortilla chips for crunch.

For something fresh on the side, try my fall salad with crisp apples or a simple green salad with a tangy vinaigrette .

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Sweet Potato Chili

My sweet potato chili recipe is hearty, cozy, and packed with veggies. An easy meatless meal with pantry staples and 10-minute prep!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/sweet-potato-chili/

Ingredients

• 1 tbsp Olive oil
• 1 medium Onion (diced)
• 2 medium Bell peppers (diced)
• 8 cloves Garlic (minced)
• 2 tbsp Chili powder
• 2 tbsp Cumin
• 1 tbsp Dried oregano
• 1/2 tbsp Sea salt
• 1 1/2 lb Sweet potatoes (peeled and cut into 1/2-inch cubes)
• 2 15-oz cans Black beans (drained and rinsed)
• 2 15-oz cans Petite diced tomatoes (with liquid)
• 1 10-oz can Diced tomatoes with green chiles (with liquid)
• 1 cup Vegetable broth

Instructions

1. Heat the olive oil in a Dutch oven over medium heat. Add the onions and bell peppers. Saute for about 10 minutes , until starting to brown.
2. Add the garlic, chili powder, cumin, and dried oregano. Saute for 1 minute , until fragrant.
3. Add the sweet potatoes, black beans, diced tomatoes, diced tomatoes with green chiles, broth, and salt. Bring to boil, then reduce heat, cover, and simmer for about 30 minutes , until the sweet potatoes are tender and the sweet potato chili thickens.
4. Adjust salt and pepper to your taste if needed.

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you get the best flavor and the perfect texture in your sweet potato chili.
• Storage & meal prep: Keep the chili in an airtight container in the fridge for up to 5-7 days. In fact, the flavors taste even richer the next day and it stores very well past that, so this dish is perfect for meal prep.
• Reheat: Just warm it up on the stove or in the microwave until hot. I add a splash of broth if it gets too thick.
• Freeze: Let it cool completely, then freeze in containers for up to 3 months. Thaw overnight in the fridge before reheating.
• Looking for my older whole30 version? It was very similar, but had meat instead of beans. It’s still available in the Wholesome Yum App !

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)