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!

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

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Instructions

Prep Vegetables: Dice one large onion, mince 4 cloves garlic, dice 2 bell peppers, and dice 1 medium zucchini.
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.
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.
Add Vegetables and Broth: Add diced bell peppers, diced zucchini, low-sodium chicken broth, drained white beans, and canned green chiles.
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.
Taste and Adjust: Add salt, pepper, and additional cumin or oregano as needed. Low-sodium broth gives you room for seasoning.
Finish with Lime and Cilantro: Squeeze lime juice into pot and stir in fresh cilantro just before serving.
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