Chili with Ground Chicken & Zucchini

Why This Recipe Works for Health and Comfort

Lean Protein and Lower Fat

Ground chicken offers a leaner alternative compared to red meats—it’s lower in saturated fat and calories yet higher in lean protein, making it ideal for healthy meals.

Vegetable Boost from Zucchini

Zucchini adds bulk, hydration, and fiber with very few calories. It blends seamlessly into chili, stretching it further while boosting vitamins and nutrients.

Flavorful Without Compromise

With aromatics like garlic and onion and a bold spice mix—chili powder, cumin, smoked paprika—this chili delivers depth and comfort without heaviness.

Adaptable & Meal-Prep Friendly

Perfect for batch cooking, this chili stores well and can be customized with beans, greens, or whole grains as needed.

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Ingredients

Protein & Veggies

• 1 pound (about 450 g) lean ground chicken (preferably 90–93% lean)

• 2 medium zucchinis, diced (about 3 cups)

• 1 large onion, chopped

• 2–3 cloves garlic, minced

• Optional: 1 bell pepper, diced (any color)

Beans & Base (Optional for higher protein and fiber)

• 1 (15‑oz) can black beans or kidney beans, drained and rinsed

Tomato Base

• 1 (14‑15‑oz) can diced tomatoes (with juice)

• 1 (8‑15‑oz) can tomato sauce or crushed tomatoes

• 1 cup low‑sodium chicken or vegetable broth (or water)

Spice & Seasoning

• 2 tablespoons chili powder

• 1 teaspoon ground cumin

• 1 teaspoon smoked paprika (or sweet paprika)

• ½ teaspoon dried oregano

• Salt and freshly ground black pepper, to taste

• Optional: pinch of cayenne or smoked chili powder for heat

Optional Garnishes & Sides

• Fresh cilantro or green onions

• Diced avocado or lime wedges

• Shredded cheese or dairy-free alternative

• Plain Greek yogurt or dairy-free yogurt

• Crusty bread, brown rice, or tortilla chips

Cooking Instructions

1. Sauté the Aromatics and Chicken

Heat a tablespoon of oil in a large pot over medium heat. Cook the onion (and bell pepper, if using) until softened—about 4–5 minutes. Add garlic and cook another minute. Add ground chicken, breaking it up with a spatula; cook until browned and no longer pink.

2. Add Zucchini and Spices

Stir in the diced zucchini. Sprinkle in chili powder, cumin, smoked paprika, oregano, and optional cayenne. Stir and cook for 1–2 minutes until spices become fragrant, coating the meat and veggies well.

3. Build the Chili Base

Pour in diced tomatoes, tomato sauce, and broth. Add beans if desired. Stir to combine, bring to a gentle simmer, then reduce heat.

4. Simmer to Develop Flavor

Cover and simmer for 15–20 minutes, stirring occasionally, until zucchini is tender and chili is slightly thickened. Adjust salt, pepper, or seasoning to your taste.

5. Serve

Ladle the hot chili into bowls and garnish with cilantro, avocado, yogurt, and lime if desired. Pair with a whole‑grain side or tortilla chips for added texture.

Make-Ahead, Storage & Reheating

• Meal Prep: Flavors deepen when reheated—ideal for cooking ahead.

• Refrigeration: Store cooled chili in airtight containers for up to 4–5 days.

• Freezing: Freeze portions for up to 3 months; thaw overnight before use.

• Reheating: On stovetop, warm gently and stir in a splash of broth if needed. Microwave in intervals, stirring mid-cycle for even heat.

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Optional Variations & Customizations

Add Beans or Grains

Boost the heartiness and nutrition by adding beans (like black or kidney beans) or cooked quinoa, lentils, or farro.

Extra Vegetables

Mix in bell pepper, spinach, kale, or chopped carrots to increase fiber and vitamins.

Boost Heat or Smokiness

Add jalapeño, chipotle powder, or smoked paprika for extra warmth and depth.

One-Pot Crockpot Version

Brown the chicken and aromatics first, then transfer everything—including zucchini and spices—to a slow cooker. Cook on low for 4–6 hours or high for 2–3. Adjust seasoning before serving.

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Nutrition Highlights

Based on a lean version without beans:

• Calories: Approx. 250–300 per 1½‑cup serving

• Protein: Around 25–30 g (from ground chicken and optional beans)

• Fat: Low, depending on lean chicken and minimal oil used

• Fiber & Micronutrients: From zucchini, beans (if used), and tomatoes

This chili is a balanced, low-calorie comfort food option with lean protein and nutrient-rich vegetables.

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Frequently Asked Questions (FAQs)

Is this chili low-calorie?

Yes—using lean ground chicken and zucchini keeps calories modest while offering volume and satiety.

Can I make it gluten-free?

Absolutely. Ensure your broth and spice blends are labeled gluten-free.

Can I double the recipe?

Yes—this chili freezes well and is perfect for batch cooking.

How can I increase fiber?

Add beans, leafy greens, or roasted sweet potato cubes.

Is it kid-friendly?

Definitely. Leave out spicy elements and top with cheese or yogurt for kid appeal.

Can I use ground turkey instead?

Yes—ground turkey works similarly and is also lean.