What ingredients make chili high in protein?

High-protein chili typically includes lean ground beef or other meats like turkey, combined with multiple types of beans, such as kidney and pinto beans. Lean meats provide concentrated protein with lower fat content, while beans add both protein and fiber. Using a combination of these ingredients increases the overall protein content per serving compared to traditional chili recipes.

Can I use different beans in my high protein chili?

Yes, you can use a variety of beans like black beans, lentils, chickpeas, or cannellini beans to suit your taste and nutritional goals. Mixing different beans not only adds texture and flavor diversity but also boosts the protein and fiber levels in your chili, making it more satisfying and nutritious.

How long should I cook chili to keep the beans intact?

Add beans during the last 15-20 minutes of cooking to prevent them from breaking down and becoming mushy. Simmer the chili covered on low heat for at least 45 minutes after it starts bubbling gently, which helps the flavors develop without compromising the texture of the beans.

What’s the best way to store and reheat high protein chili?

Store chili in an airtight container in the refrigerator for up to three days or freeze it for up to three months. When reheating, thaw frozen chili overnight in the fridge, then warm it on the stovetop or microwave until it’s heated evenly. Stirring occasionally helps maintain texture and flavor.

How much chili is considered one serving?

One serving of high protein chili is generally about two cups. This quantity provides a balanced portion of protein and other nutrients, and typical recipes make 6-8 servings, making it convenient for meal prep and leftovers.

High Protein Chili Recipe For A Hearty Healthy Meal

Name: High Protein Chili
Prep time: 1 h 15 min
Cook time: 1 h
Total time: 1 h 15 min
Cuisine: Tex-Mex
Ingredients: 2 tablespoons olive oil Provides a healthy fat base for browning the meat and veggies, ensuring even cooking.; 2 pounds extra lean ground beef (90-93% lean meat) The main protein source that makes this chili high in protein, offering lean muscle-building nutrients with less fat.; 1/2 white onion, diced small Adds a subtle sweetness and crunch, enhancing the overall flavor profile of the beef chili.; 1 bell pepper, diced small Brings in vitamins and a fresh, crisp element that boosts the hearty healthy aspects of the recipe.; 2 seeded jalapeño peppers, diced small Delivers a mild heat that can be adjusted for spice levels, contributing to the distinctive kick in high protein chili.; 3 cloves garlic, minced Infuses aromatic depth and health benefits like immune support, making the dish more flavorful.; 2 tablespoons tomato paste Thickens the sauce and adds a concentrated tomato taste, helping to bind the ingredients together.; 1 28-ounce can fire roasted crushed tomatoes Forms the hearty base with smoky flavors and essential lycopene for added nutrition in this protein chili.; 1 1/2 cups beef broth Keeps the chili moist and flavorful, while providing extra protein and depth to every serving.; 1 18-ounce can kidney beans, drained and rinsed A key protein booster packed with fiber, making the high protein beef chili even more satisfying.; 1 18-ounce can pinto beans, drained and rinsed Adds creamy texture and more protein, plus they’re great for digestive health.; 1 12-ounce can sweet corn, drained and rinsed (optional) Offers a sweet contrast and extra fiber, customizable based on your preferences for high protein chili.; 2 tablespoons chili powder The spice that defines the chili’s warm, bold taste and ties all flavors together.; 1 teaspoon ground cumin Brings an earthy note that complements the beef and beans in this hearty healthy meal.; 1 teaspoon paprika Adds a subtle smokiness and color, enhancing the visual appeal of the protein chili.; 1 teaspoon dried oregano Provides herbal freshness that balances the spices and supports the dish’s aromatic quality.; 1 teaspoon salt Seasons the mixture perfectly, ensuring all ingredients shine in this high protein recipe.; 1/4 teaspoon cayenne pepper Gives a fiery edge for those who want extra heat in their beef chili.; Black pepper to taste Allows for personalized seasoning, adding a final touch of flavor to the high protein chili.

Description

🥩 Enjoy a hearty and healthy meal with this High Protein Beef Chili packed with lean meat and flavorful spices.
🌶️ This chili offers a perfect balance of protein, fiber, and bold Tex-Mex flavors, making it ideal for satisfying and nutritious dinners.

Ingredients

Scale

2 tablespoons olive oil Provides a healthy fat base for browning the meat and veggies, ensuring even cooking.

2 pounds extra lean ground beef (90-93% lean meat) The main protein source that makes this chili high in protein, offering lean muscle-building nutrients with less fat.

1/2 white onion, diced small Adds a subtle sweetness and crunch, enhancing the overall flavor profile of the beef chili.

1 bell pepper, diced small Brings in vitamins and a fresh, crisp element that boosts the hearty healthy aspects of the recipe.

2 seeded jalapeño peppers, diced small Delivers a mild heat that can be adjusted for spice levels, contributing to the distinctive kick in high protein chili.

3 cloves garlic, minced Infuses aromatic depth and health benefits like immune support, making the dish more flavorful.

2 tablespoons tomato paste Thickens the sauce and adds a concentrated tomato taste, helping to bind the ingredients together.

1 28-ounce can fire roasted crushed tomatoes Forms the hearty base with smoky flavors and essential lycopene for added nutrition in this protein chili.

1 1/2 cups beef broth Keeps the chili moist and flavorful, while providing extra protein and depth to every serving.

1 18-ounce can kidney beans, drained and rinsed A key protein booster packed with fiber, making the high protein beef chili even more satisfying.

1 18-ounce can pinto beans, drained and rinsed Adds creamy texture and more protein, plus they’re great for digestive health.

1 12-ounce can sweet corn, drained and rinsed (optional) Offers a sweet contrast and extra fiber, customizable based on your preferences for high protein chili.

2 tablespoons chili powder The spice that defines the chili’s warm, bold taste and ties all flavors together.

1 teaspoon ground cumin Brings an earthy note that complements the beef and beans in this hearty healthy meal.

1 teaspoon paprika Adds a subtle smokiness and color, enhancing the visual appeal of the protein chili.

1 teaspoon dried oregano Provides herbal freshness that balances the spices and supports the dish’s aromatic quality.

1 teaspoon salt Seasons the mixture perfectly, ensuring all ingredients shine in this high protein recipe.

1/4 teaspoon cayenne pepper Gives a fiery edge for those who want extra heat in their beef chili.

Black pepper to taste Allows for personalized seasoning, adding a final touch of flavor to the high protein chili.

Instructions

1-First Step: Heat the Oil and Brown the Beef Begin by heating 2 tablespoons olive oil in a large pot over medium heat. Once the oil is warm, add 2 pounds extra lean ground beef and cook it until browned, breaking it into small crumbles as it cooks; this should take about 5-7 minutes. For those watching fat intake, you can use ground turkey here instead, which keeps the high protein content while lightening the meal. Remove the beef from the pot and set it aside, letting the flavors start to develop.

2-Second Step: Cook the Vegetables Next, add 1/2 diced white onion, 1 diced bell pepper, and 2 diced seeded jalapeño peppers to the same pot. Stir them occasionally and cook until softened, which takes around 3-5 minutes. This step infuses the base with fresh veggies; if you’re making a milder version, reduce the jalapeños or swap them for bell peppers to suit kids or those with lower spice tolerance. The veggies add crunch and nutrients, enhancing the overall health benefits of your high protein chili.

3-Third Step: Add Garlic and Tomato Paste Stir in 3 minced cloves garlic and cook for about 1 minute until fragrant, which releases its aroma without burning. Then, add 2 tablespoons tomato paste and cook it for 1-2 minutes, stirring frequently to prevent sticking. This helps thicken the sauce and deepen the flavors; for a lower-sodium option, choose a low-salt tomato paste to keep your high protein beef chili heart-friendly while maintaining its rich taste.

4-Fourth Step: Combine and Simmer Return the browned beef to the pot, then pour in 1 28-ounce can fire roasted crushed tomatoes and 1 1/2 cups beef broth. Add all the spices: 2 tablespoons chili powder, 1 teaspoon ground cumin, 1 teaspoon paprika, 1 teaspoon dried oregano, 1 teaspoon salt, 1/4 teaspoon cayenne pepper, and black pepper to taste. Stir everything together, cover the pot, and bring it to a gentle bubble over medium heat. Reduce the heat to low and simmer covered for at least 45 minutes, stirring occasionally; this slow cook melds flavors, and you can extend it for deeper taste if you’re preparing for a crowd. Try this beef pasta recipe for another easy protein-packed idea.

5-Fifth Step: Add Beans and Corn After simmering, mix in 1 18-ounce can drained and rinsed kidney beans, 1 18-ounce can drained and rinsed pinto beans, and 1 12-ounce can drained and rinsed sweet corn if you’re using it. Stir well, cover again, and cook for another 15-20 minutes until everything is heated through and the texture is just right. Adding beans late keeps them firm; for vegan adaptations, ensure the broth is plant-based to preserve the high protein profile of your chili.

6-Final Step: Serve and Enjoy Once done, remove from heat and let it sit for a few minutes to cool slightly. Serve your high protein chili in bowls, topped with options like Greek yogurt, shredded cheddar cheese, or fresh lime juice. This hearty healthy meal feeds about 6-8 people, with each 2-cup serving providing 526 calories and 43 grams of protein. For meal prep, divide into portions right away, and remember, a squeeze of lime adds brightness perfect for customizing your protein chili experience.

Notes

🔥 Simmer chili as long as possible before adding beans for deeper flavor and tender meat.
🫘 Add beans last and cook only until heated through to keep texture firm.
🍋 A squeeze of fresh lime juice before serving brightens and enhances flavors.

Prep Time: 15 minutes
Cook time: 1 hour
Cook Time: 1 hour
Category: Dinner, Chili
Method: Stovetop
Cuisine: Tex-Mex

Nutrition

Serving Size: 2 cups
Calories: 526
Sugar: 5g
Sodium: 806mg
Fat: 22g
Saturated Fat: 7g
Carbohydrates: 41g
Fiber: 12g
Protein: 43g
Cholesterol: 98mg

Keywords: beef chili, high protein chili, hearty chili, healthy chili