(High Protein, Low Fat)

I was training for a half marathon and needed meals that fueled my body without weighing me down. I created a white chicken chili loaded with lean protein, beans, and vegetables but without the heavy cream and cheese. I ate a bowl before my long runs and felt energized all morning. My trainer asked for the recipe. This Healthy White Chicken Chili became my go-to for high protein recipes that actually taste incredible.

This protein-packed, nutritious chili is the ultimate easy healthy meals solution. For a creamier indulgent version, my cream cheese chicken chili doubles down on richness. When you want hands-off cooking, my crockpot white chicken chili simmers all day. And for lightning-fast pressure cooking, my instant pot white chicken chili is done in 15 minutes.

Why This Healthy Chili Wins

I have made this countless times for meal prep and training weeks, and here is why it is unstoppable.

• High Protein, Low Fat: Loads of lean chicken and beans without cream or excessive cheese. Perfect for fitness goals.
• Nutrient Dense: Packed with vegetables, fiber from beans, and essential nutrients without empty calories.
• Satisfying and Filling: Despite being lighter, this chili is incredibly satisfying and keeps you full for hours.
• Great for Meal Prep: Make a huge batch on Sunday and portion for the entire week. Reheats perfectly.
• Tastes Amazing: Healthy does not mean boring. This chili is bursting with flavor from spices and fresh ingredients.

The Healthy Chili Ingredients Lineup

This recipe builds on clean, whole-food foundations without sacrificing taste.

The Chicken
Boneless, skinless chicken breasts are the leanest option. Use 2-3 pounds total. You can use rotisserie chicken for convenience, just remove excess skin.

The White Beans
Great Northern beans or cannellini beans provide plant-based protein and fiber. Use 3 cans total. They are essential.

The Vegetables
Onion, garlic, bell peppers, and zucchini add nutrients, fiber, and volume without many calories. These vegetables make the chili feel hearty.

The Broth
Low-sodium chicken broth ties everything together. Choose broth with no added sugar or unnecessary ingredients.

The Green Chiles
Canned diced green chiles bring flavor and that signature white chili taste with zero fat.

The Seasonings
Cumin, oregano, garlic powder, and lime juice create incredible depth without salt or fat.

The Finishing Touch
A splash of lime juice and fresh cilantro brighten the chili at the end. No cream needed.

How to Make It: Clean Cooking Method

This healthy chili comes together simply and stays nutritious throughout.

Step 1: Prep Vegetables
Dice one large onion, mince 4 cloves garlic, dice 2 bell peppers, and dice 1 medium zucchini.

Step 2: Sauté Aromatics
Heat a large pot over medium-high heat with cooking spray or 1 teaspoon of olive oil. Add diced onion and cook for 3 minutes until softened. Add minced garlic and cook for 1 minute.

Step 3: Add Chicken and Spices
Add diced chicken breasts, 2 teaspoons cumin, 1 teaspoon oregano, and 1/2 teaspoon garlic powder. Cook for 5 minutes until chicken starts to cook.

Step 4: Add Vegetables and Broth
Add diced bell peppers, diced zucchini, low-sodium chicken broth, drained white beans, and canned green chiles.

Step 5: Simmer
Bring to a boil, then reduce heat to medium-low and simmer for 20-25 minutes until chicken is fully cooked and vegetables are tender.

Step 6: Taste and Adjust
Add salt, pepper, and additional cumin or oregano as needed. Remember, the broth is low-sodium, so you have room for seasoning.

Step 7: Finish with Lime and Cilantro
Squeeze lime juice into the pot and stir in fresh cilantro just before serving.

Step 8: Serve
Ladle into bowls. Optional light toppings: fresh cilantro, lime wedge, a dollop of Greek yogurt, or diced jalapeños for heat.

Easy Ways to Customize Your Healthy Chili

This nutritious base is flexible for personalization.

Add More Vegetables
Mix in corn, diced carrots, spinach, or mushrooms for extra nutrients and fiber.

Boost Protein Further
Add ground turkey or lean ground chicken for even more protein density.

Make It Spicier
Add jalapeños, cayenne pepper, or a dash of hot sauce for heat without calories.

Add Creaminess (Light Version)
Stir in Greek yogurt or a splash of evaporated skim milk at the end for creaminess without fat.

Make It Crockpot Style
Transfer to a slow cooker and cook on low for 6-8 hours for hands-off cooking.

Go Instant Pot
Use an Instant Pot for 12 minutes on high pressure for lightning-fast cooking.

Add Grains
Mix in cooked quinoa or brown rice for a heartier meal with added nutrients.

Meal Prep and Fitness Fueling with This Chili

This protein-packed chili is perfect for athletes, fitness enthusiasts, and anyone pursuing high protein recipes for muscle building or maintenance. For an even creamier option, try my white bean chicken chili for variety. For a quick version, my easy white chicken chili adds aromatics for depth in 30 minutes.

For meal prep variety, serve this chili alongside my white chicken enchiladas for a different comfort meal. For a lighter broth-based option, my white chicken lasagna soup offers a different flavor profile. And for minimalist ingredient enthusiasts, my simple white chicken chili offers quick satisfaction.

Pro Tips for Healthy Chili Perfection

• Choose Lean Chicken: Boneless, skinless chicken breasts are leanest. Avoid thighs if reducing fat is your goal.
• Use Cooking Spray: Instead of oil, use cooking spray or just 1 teaspoon oil to keep fat content minimal.
• Low-Sodium Broth: Choose broth with under 400mg sodium per cup to control salt intake.
• Drain and Rinse Beans: Always drain and rinse canned beans to remove excess sodium and starch.
• Dice Chicken Small: Small pieces cook faster and distribute better throughout the chili.
• Skip the Cream: Lime juice and cilantro add brightness that cream cannot match. Trust the vegetables and spices.
• Add Lime Last: Fresh lime juice added at the end brightens everything without cooking off.
• Make It Spicy: Spice increases satisfaction without adding calories. Do not be shy with cumin and oregano.
• Portion for Meal Prep: Cool completely, then portion into containers for grab-and-go meals throughout the week.
• Storage: Keep in the fridge for up to 5 days. Freeze for up to 3 months in individual portions.
• Pair with Sides: Serve with brown rice, quinoa, or roasted vegetables for complete, balanced meals.
• Track Macros: This chili is high protein (30g+), moderate carbs (20g), low fat (3-4g) per serving perfect for fitness tracking.

The Healthy Chili That Changed Everything

This Healthy White Chicken Chili is proof that nutritious meals can be delicious and satisfying. High protein, low fat, loaded with vegetables, and bursting with flavor this chili fuels your body and tastes amazing. Make it once for meal prep, and you will make it every week.

Whether you are training for a race, building muscle, or simply pursuing healthier eating habits, this chili delivers nutrition and taste in every spoonful.

Healthy White Chicken Chili (High Protein, Low Fat)

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• Author: danyrecipes
• Total Time: 45 mins
• Yield: 6-8 Servings

Print Recipe

Description

High-protein, low-fat white chicken chili packed with lean chicken, beans, and vegetables. Perfect for meal prep, fitness goals, and healthy eating without sacrificing flavor. 30g protein per serving!

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Ingredients

• Cooking spray or 1 tsp olive oil
• 2–3 lbs boneless, skinless chicken breasts, diced small
• 1 large onion, diced
• 4 cloves garlic, minced
• 2 bell peppers (any color), diced
• 1 medium zucchini, diced
• 3 cans (15 oz each) white beans (Great Northern or cannellini), drained and rinsed
• 2 cans (4 oz each) diced green chiles (mild or hot)
• 6 cups low-sodium chicken broth
• 2 tsp ground cumin
• 1 tsp dried oregano
• 1/2 tsp garlic powder
• 1/2 tsp salt
• 1/4 tsp black pepper
• 2 limes, juiced (about 1/4 cup)
• Fresh cilantro, chopped (about 1/4 cup)
• Optional toppings: Greek yogurt, jalapeños, lime wedges, cilantro

Cook Mode Prevent your screen from going dark

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Instructions

1. Prep Vegetables: Dice one large onion, mince 4 cloves garlic, dice 2 bell peppers, and dice 1 medium zucchini.
2. Sauté Aromatics: Heat a large pot over medium-high heat with cooking spray or 1 tsp olive oil. Add diced onion and cook for 3 minutes until softened. Add minced garlic and cook for 1 minute.
3. Cook Chicken and Add Spices: Add diced chicken breasts, 2 tsp cumin, 1 tsp oregano, and 1/2 tsp garlic powder. Cook for 5 minutes until chicken starts to cook.
4. Add Vegetables and Broth: Add diced bell peppers, diced zucchini, low-sodium chicken broth, drained white beans, and canned green chiles.
5. Simmer: Bring to a boil, then reduce heat to medium-low and simmer for 20-25 minutes until chicken is fully cooked and vegetables are tender.
6. Taste and Adjust: Add salt, pepper, and additional cumin or oregano as needed. Low-sodium broth gives you room for seasoning.
7. Finish with Lime and Cilantro: Squeeze lime juice into pot and stir in fresh cilantro just before serving.
8. Serve: Ladle into bowls. Optional light toppings: fresh cilantro, lime wedge, Greek yogurt dollop, or diced jalapeños.

Notes

Choose Lean Chicken: Boneless, skinless chicken breasts are leanest option. Avoid thighs for low-fat goal.

Minimal Oil: Use cooking spray or just 1 tsp oil to keep fat content minimal.

Low-Sodium Broth: Choose broth with under 400mg sodium per cup to control salt intake.

Drain and Rinse Beans: Always drain and rinse to remove excess sodium and starch.

Dice Chicken Small: Small pieces cook faster and distribute better throughout chili.

Skip Cream: Lime juice and cilantro add brightness cream cannot match. Trust the vegetables and spices.

Add Lime Last: Fresh lime juice at the end brightens everything without cooking off.

Make It Spicy: Spice increases satisfaction without adding calories. Don’t be shy with cumin and oregano.

Meal Prep Portions: Cool completely, then portion into containers for grab-and-go meals throughout week.

Storage: Refrigerate for up to 5 days. Freeze for up to 3 months in individual portions.

Pair with Sides: Serve with brown rice, quinoa, or roasted vegetables for complete balanced meals.

Macro Info: High protein (30g+), moderate carbs (20g), low fat (3-4g) per serving perfect for fitness tracking.

• Prep Time: 15 mins
• Cook Time: 30 mins
• Category: Main Course, Soup, Stew, Healthy
• Method: Stovetop
• Cuisine: American, Tex-Mex, Clean Eating

Nutrition

• Serving Size: 1.5 cups
• Calories: 260
• Sugar: 4g
• Sodium: 480mg
• Fat: 3.5g
• Saturated Fat: 0.8g
• Unsaturated Fat: 1.2g
• Trans Fat: 0g
• Carbohydrates: 22g
• Fiber: 6g
• Protein: 38g
• Cholesterol: 75mg

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