High protein chili is my go-to when I need something that sticks to your ribs and keeps everyone satisfied for hours. There’s nothing quite like a big pot of chili simmering on the stove, filling the house with that rich, warming aroma.
I’ll never forget the first time I made chili for my grandkids after their soccer games. They’d come racing through the door, starving and full of energy, and I knew I needed something hearty enough to actually fill them up. Regular chili was good, but it wasn’t quite cutting it for those growing appetites. That’s when I started experimenting with extra lean beef and loading up on beans.
The result? A chili that delivers a whopping 43 grams of protein per bowl, along with 12 grams of fiber. My grandson Jake ate two bowls that first night and asked if we could have it every weekend. Now it’s become our Sunday tradition during football season, and I always make a double batch because everyone wants leftovers. The best part is how the flavors deepen as it simmers, transforming simple ingredients into something truly special. Time to get your Dutch oven ready!
What Makes This High Protein Chili So Special
I’ve been making chili for over forty years, and this version has become my absolute favorite for feeding hungry families. This hearty high protein chili combines extra lean beef with fiber-rich beans to create a macro-friendly meal that doesn’t compromise on flavor.
- Delivers 43 grams of protein per serving – More than enough to satisfy even the biggest appetites and support your health goals
- Packed with 12 grams of dietary fiber – Keeps you feeling full and satisfied for hours after eating
- Perfect for meal prep – Makes 6-8 generous servings that store beautifully for busy weeknights
- Naturally gluten-free and dairy-free – Accommodates various dietary needs without requiring special modifications
- Quick weeknight-friendly – Active cooking time is minimal; the pot does most of the work while you relax
- Budget-conscious nutrition – Uses accessible ingredients to create a nutrient-dense meal that feeds a crowd
After years of tweaking this recipe, I’ve found the perfect balance between nutrition and that comforting, stick-to-your-ribs satisfaction that makes chili a family favorite.
Ingredient Spotlight
Extra lean ground beef (90-93% lean) provides maximum protein with minimal fat, which is the secret to getting those impressive protein numbers without excess calories. I always choose the leanest beef I can find at my butcher because it makes such a difference in the final nutrition profile.
Fire roasted crushed tomatoes deliver deep, smoky flavor that regular canned tomatoes simply can’t match. In my kitchen, I prefer fire roasted varieties because they add complexity without requiring additional cooking time or ingredients.
Kidney beans and pinto beans work together to boost both protein and fiber content while adding hearty texture to every spoonful. I’ve found that using two types of beans creates better visual appeal and a more satisfying mouthfeel than using just one variety.
Jalapeño peppers contribute gentle heat and fresh pepper flavor that balances the richness of the beef. Betty’s tip: Remove the seeds for mild chili, or leave them in if your family enjoys spicy food like mine does.
Beef broth enriches the tomato base and helps all the seasonings meld together during the long simmer. I always use low-sodium broth so I can control the salt level myself, adding just enough to make the flavors pop.
Chili powder, cumin, and paprika form the classic spice trio that gives this high protein chili its authentic Southwestern character. Through trial and error, I learned that using this combination in these specific proportions creates the most balanced, crowd-pleasing flavor.
Tomato paste concentrates the tomato flavor and adds body to the sauce, preventing your chili from being too thin or watery. After years of making this, I’ve discovered that cooking the tomato paste for a minute or two before adding other ingredients deepens its flavor significantly.
How to Make High Protein Chili
Step 1. I always start by heating olive oil in my Dutch oven over medium heat, then adding the ground beef. Use your spatula to break the meat into small, even crumbles as it cooks. Betty’s tip: smaller pieces mean better texture and more protein in every bite.
Step 2. Once the beef is fully browned with no pink remaining, remove it from the pot and set it aside temporarily. This step prevents the meat from overcooking while you build the flavor base with your vegetables.
Step 3. Add your diced onion, bell pepper, and jalapeños to the same pot, letting them cook in the remaining beef fat for 3-5 minutes. I’ve learned that softening these aromatics first creates a much better foundation for your high protein chili.
Step 4. Stir in the minced garlic and cook for just one minute until fragrant. Betty always warns not to let garlic burn because it turns bitter quickly.
Step 5. Add the tomato paste and cook for 1-2 minutes, stirring frequently. Through years of making this, I discovered this step caramelizes the paste slightly and eliminates any tinny flavor.
Step 6. Return the cooked beef to the pot along with crushed tomatoes, beef broth, and all your spices (chili powder, cumin, paprika, oregano, salt, cayenne, black pepper). Stir and cover. I’ve found that adding everything together at this point allows the flavors to meld beautifully during the long simmer.
Step 7. Keep the heat at medium until your chili starts bubbling gently, then reduce to low. The key I discovered is letting this simmer covered for at least 45 minutes, stirring occasionally. The longer it cooks, the richer the flavor becomes.
Step 8. Add your drained beans and corn during the last 15-20 minutes of cooking. Betty’s method is adding beans at the end so they heat through without getting mushy or breaking apart.
Step 9. Stir occasionally during the final simmer to ensure the beans are heated evenly throughout. My family prefers when I let the chili rest for 5 minutes before serving so the flavors settle and the temperature is perfect for eating.
Keeping This High Protein Chili Fresh
I typically store leftover chili in airtight food storage containers in the refrigerator for up to three days. The flavors actually improve overnight as everything continues to meld together, making day-two chili even better than fresh. Betty’s storage method involves letting the chili cool to room temperature before refrigerating, which prevents condensation from making it watery.
This high protein chili freezes beautifully for up to three months, which is perfect for meal prep. I portion it into individual freezer-safe containers so I can pull out exactly what I need for lunches or quick dinners. For the best results, leave about an inch of headspace in your containers to allow for expansion during freezing. Through trial and error, I learned that freezing chili in smaller portions means faster, more even reheating later.
For the best texture, I reheat chili gently on the stovetop over medium-low heat, stirring occasionally until it’s heated through. If you’re using frozen chili, defrost it in the refrigerator overnight first. This prevents uneven heating and maintains that perfect consistency. Betty’s preferred approach for microwave reheating is using 50% power in two-minute intervals, stirring between each round, which keeps the beef tender and prevents the edges from drying out.
Perfect Partners for High Protein Chili
Homemade cornbread – The slightly sweet, crumbly texture of warm cornbread provides the perfect contrast to spicy, savory chili. Betty always serves these together because the cornbread soaks up every bit of that flavorful sauce.
Simple green salad – Fresh, crisp greens with a tangy citrus dressing cut through the richness of the beef and beans. This pairing adds brightness and vegetables to round out your meal nutritionally.
Garlic Texas toast – Buttery, crispy bread gives you something to scoop up the chili while adding satisfying crunch. My grandkids love dunking their toast right into their bowls.
Roasted Brussels sprouts or broccoli – These cruciferous vegetables add fiber and nutrients while their slightly charred edges complement the smoky chili flavors. I often roast these alongside the simmering pot for an easy, complete dinner.
Mexican street corn salad – Sweet corn, lime, and cotija cheese create a cooling side that balances the heat of the jalapeños. This works especially well for summer cookouts when you’re serving chili outdoors.
Easy baked potato soup – For a soup and chili combo meal, try pairing with a creamy potato soup. The cool, crunchy cabbage slaw with a tangy dressing refreshes your palate between bites of rich, hearty chili. Betty’s family tradition is always pairing chili with slaw during our fall gatherings.
If you’re looking for more high-protein meal ideas, try my high protein taco soup or high protein broccoli cheddar soup for similar satisfying dinners.
FAQs
Can I substitute ground turkey for the beef in this high protein chili? I recommend using 93% lean ground turkey as a direct substitute, though the flavor will be slightly milder than beef. Many home cooks find success adding an extra tablespoon of chili powder to compensate for turkey’s lighter taste.
How can I make this chili spicier? To increase the heat, keep the jalapeño seeds in and add an extra 1/4 teaspoon of cayenne pepper. Betty’s solution for serious heat lovers is adding diced chipotle peppers in adobo sauce during the final simmer.
Can I make high protein chili in a slow cooker? The best approach I’ve tested is browning the meat and sautéing the vegetables first, then transferring everything to your slow cooker for 6-8 hours on low. Skip adding the beans until the last 30 minutes to prevent them from becoming mushy.
What’s the best way to prevent my chili from being too watery? I recommend letting it simmer uncovered for the last 10-15 minutes if it seems thin. To prevent this issue, avoid adding extra liquid beyond what the recipe calls for, and ensure your tomatoes are crushed rather than whole.
Can I prepare this chili ahead for meal prep? Many home cooks find this is actually better when made a day ahead because the flavors develop more fully overnight. I make a big batch every Sunday and portion it into containers for grab-and-go lunches throughout the week.
Do I need to drain the canned beans before adding them? Betty always drains and rinses canned beans to remove excess sodium and the thick liquid that can make chili gummy. This simple step improves both texture and reduces the overall sodium content significantly.
The Best High Protein Chili
Ingredients
Equipment
Method
- Add onion, bell pepper, and jalapeños to the pan. Cook until softened, about 3-5 minutes, stirring occasionally to avoid burning.
- Add garlic and stir. Cook until just fragrant, about 1 minute.
- Add tomato paste and stir. Cook for 1-2 minutes, stirring frequently.
- Add cooked beef back to the pot with tomatoes, broth, and all spices (chili powder, cumin, paprika, oregano, salt, cayenne, black pepper). Stir and cover. Keep heat at medium until chili is gently bubbling, then reduce to low. Cook covered for at least 45 minutes, stirring occasionally.
- Add beans and corn. Stir, cover, and cook for another 15-20 minutes or until beans are heated through and at desired texture.
- Serve with toppings of choice such as Greek yogurt, shredded cheese, green onions, jalapeño slices, fresh lime juice, or corn chips.
