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High-Protein Korean Beef Bowl with fried egg, scallions, and chilies over white rice

The Best High Protein Chili

Beef chili with 43 grams of protein and 12 grams of fiber! Healthy high protein chili is an easy dinner that's great for meal prep.
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Prep Time 15 minutes
Cook Time 1 hour 15 minutes
Total Time 1 hour 30 minutes
Servings: 6 portions
Course: Dinner, Main Course
Cuisine: American, Southwestern
Calories: 380
Ingredients Equipment Method Notes

Ingredients
  

  • 2 tablespoons olive oil
  • 2 lbs extra lean ground beef 90-93% lean meat
  • 1/2 white onion diced small
  • 1 bell pepper diced small
  • 2 jalapeño peppers seeded and diced small (keep seeds for spicy)
  • 3 cloves garlic minced
  • 2 tablespoons tomato paste
  • 28 oz fire roasted crushed tomatoes 1 can
  • 1.5 cups beef broth
  • 18 oz kidney beans drained and rinsed (1 can)
  • 18 oz pinto beans drained and rinsed (1 can)
  • 12 oz sweet corn drained and rinsed, optional (1 can)
  • 2 tablespoons chili powder
  • 1 teaspoon cumin
  • 1 teaspoon paprika
  • 1 teaspoon oregano
  • 1 teaspoon salt
  • 1/4 teaspoon cayenne pepper
  • black pepper to taste

Equipment

  • Dutch oven or large pot
  • Spatula or meat masher
  • Wooden spoon

Method
 

  1. Add olive oil to your pot and heat to medium. Add ground beef and brown, breaking it up with a spatula until cooked through and in small, even crumbles. Remove beef from pan and set aside.
  2. Add onion, bell pepper, and jalapeños to the pan. Cook until softened, about 3-5 minutes, stirring occasionally to avoid burning.
  3. Add garlic and stir. Cook until just fragrant, about 1 minute.
  4. Add tomato paste and stir. Cook for 1-2 minutes, stirring frequently.
  5. 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.
  6. Add beans and corn. Stir, cover, and cook for another 15-20 minutes or until beans are heated through and at desired texture.
  7. Serve with toppings of choice such as Greek yogurt, shredded cheese, green onions, jalapeño slices, fresh lime juice, or corn chips.
Etekcity Food Kitchen Scale - Kitchen Equipment Recommendation

Notes

Use extra lean ground beef (90-93%) for maximum protein. Can substitute ground turkey or chicken for beef. Serving size is about 2 cups. Store in refrigerator for up to 3 days or freeze for up to 3 months. The longer the chili simmers before adding beans, the better the flavor.
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