High Protein Chili with Chicken & Beans

Looking for a satisfying, healthy, and high-protein meal that’s perfect for meal prep? This High Protein Chicken & Bean Chili is your new go-to! Packed with lean chicken breast, hearty beans, and bold spices, this chili delivers on flavor, fuel, and convenience. Whether you need gym fuel, a family-friendly dinner, or something you can portion out and freeze for the week, this recipe checks every box.

Why You’ll Love This High-Protein Chicken Chili

• ✅ Over 30g protein per serving

• ✅ Freezer and meal prep friendly

• ✅ Gluten-free and dairy-optional

• ✅ No pork, no alcohol

• ✅ Customizable with your favorite spices and beans

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🛒 Ingredients You’ll Need

🐔 For the Chicken:

• 1.5 lbs boneless, skinless chicken breast, cut into 1-inch cubes

• 1 tbsp olive oil

• Salt & pepper to taste

🍲 For the Chili Base:

• 1 tbsp olive oil

• 1 yellow onion, diced

• 3 cloves garlic, minced

• 1 red bell pepper, chopped

• 1 green bell pepper, chopped

• 1 jalapeño, minced (optional, for heat)

• 1 tbsp chili powder

• 1 tsp cumin

• 1 tsp smoked paprika

• ½ tsp oregano

• ¼ tsp cayenne pepper (optional)

• 1 tbsp tomato paste

• 1 can (15 oz) diced tomatoes, with juices

• 1 can (15 oz) crushed tomatoes

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

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

• 1 cup low-sodium chicken broth

• Juice of 1 lime

🧂 Optional Toppings:

• Fresh cilantro

• Greek yogurt or sour cream (optional)

• Avocado slices

• Shredded cheddar or Monterey Jack cheese

• Crushed tortilla chips

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🔥 Step-by-Step Instructions

🔪 Step 1: Cook the Chicken

1. Heat 1 tbsp olive oil in a large skillet or Dutch oven over medium-high heat.

2. Season the chicken cubes with salt and pepper.

3. Sear the chicken for 5–6 minutes until golden brown and cooked through. Remove and set aside.

Tip: Don’t overcrowd the pan. Sear in batches if needed to get that nice golden crust.

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🧅 Step 2: Sauté Aromatics & Veggies

1. In the same pot, add another tablespoon of olive oil.

2. Sauté diced onion for 3–4 minutes until translucent.

3. Add garlic, bell peppers, and jalapeño. Sauté for another 3–4 minutes until softened.

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🌶️ Step 3: Build the Flavor Base

1. Stir in chili powder, cumin, paprika, oregano, and cayenne (if using).

2. Cook the spices for 1 minute until fragrant.

3. Add tomato paste and stir well, letting it cook for another minute to deepen the flavor.

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🍅 Step 4: Add Tomatoes, Beans & Broth

1. Pour in diced tomatoes, crushed tomatoes, black beans, kidney beans, and chicken broth.

2. Stir well to combine and bring to a simmer.

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🍗 Step 5: Simmer & Add Chicken

1. Return the cooked chicken to the pot.

2. Simmer uncovered for 20–25 minutes, stirring occasionally.

3. Add lime juice and adjust seasoning to taste.

Bonus Tip: For thicker chili, mash a few beans with the back of a spoon before serving.

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🧑‍🍳 Meal Prep Tips

🥡 Portion It Out

Once cooled, divide into airtight meal prep containers. Add rice or quinoa for a balanced meal.

❄️ Freezing

Let chili cool completely, then freeze in single or double servings. Label with date and contents.

🔁 Reheating

• Microwave: 2–3 minutes per serving

• Stovetop: Reheat over medium-low heat with a splash of broth if needed

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🍽️ Nutrition Information (Per Serving)

Approximate values (based on 6 servings):

• Calories: 410

• Protein: 35g

• Carbohydrates: 32g

• Fiber: 11g

• Fat: 12g

• Sugar: 6g

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💪 The High-Protein Power of Chicken & Beans

This recipe isn’t just tasty — it’s macronutrient-balanced. Here’s why it’s a win:

• Chicken breast: Lean, complete protein with all essential amino acids

• Beans: Add plant-based protein + fiber for digestive health

• No empty calories: Clean-burning fuel without processed junk

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🍛 Serving Suggestions

🥑 With Toppings

Add Greek yogurt, cheese, and avocado to turn this chili into a creamy, hearty meal.

🍚 Over Grains

Serve over brown rice, quinoa, or even cauliflower rice for a low-carb option.

🌮 In a Wrap

Use leftovers in a whole grain tortilla for a protein-packed wrap.

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🌿 Healthy Swaps & Customizations

🥦 Add More Veggies

Stir in spinach, kale, or zucchini at the end for added nutrients.

🧆 Make It Ground Chicken

Swap cubed chicken for 1 lb of ground chicken for quicker cooking.

🧂 Lower Sodium

Use no-salt-added beans and tomatoes. Add salt to taste at the end.

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❓ FAQs

❔ Can I use rotisserie chicken?

Yes! Just skip the chicken cooking step and stir in shredded rotisserie chicken during the last 5–10 minutes of simmering.

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❔ Is this chili spicy?

It’s moderately spiced. For more heat, add extra jalapeño, cayenne, or a dash of hot sauce. For milder chili, omit the jalapeño and cayenne.

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❔ Can I make this in a slow cooker?

Absolutely!

• Sauté aromatics and spices first for depth of flavor.

• Then combine all ingredients in a slow cooker.

• Cook on LOW for 6–8 hours or HIGH for 3–4 hours.

• Stir in cooked or shredded chicken at the end.

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❔ How long does it last in the fridge?

Stored in an airtight container, this chili lasts 4–5 days in the refrigerator.

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❔ What beans work best?

We use black and kidney beans for texture and color, but you can also use:

• Pinto beans

• White beans (like Great Northern or cannellini)

• Chickpeas (for a twist)