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High-Protein Chicken Chili with Beans (Healthy, Comforting & Flavor-Packed)

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If you love understanding why a recipe fuels your body so well, this chili is about to become a favorite. 

High-protein chicken chili with kidney beans in a bowl

Ground chicken gives you all the hearty satisfaction of classic chili with significantly less saturated fat than ground beef — and just as much protein (sometimes even more depending on the cut). Add fiber-packed beans, aromatic vegetables, anti-inflammatory spices, and antioxidant-rich tomatoes, and you get a bowl that works with your body to give you sustained energy, not a heavy crash afterward.

And if you enjoy a little heat, the jalapeño adds a bright, lifted flavor without overpowering the dish — a small detail that makes a big difference.

Why You’ll Love This High-Protein Chicken Chili

🔥 It tastes like it simmered all day (but takes 45 minutes)
Blooming spices in hot oil and caramelizing tomato paste creates layers of deep, toasty, almost-smoky flavor that tricks your taste buds into thinking this slow-cooked for hours.

💪 28g protein per serving
Chicken + beans = complete protein that keeps you satisfied and energized without the afternoon crash.

🌶️ Flavor you can dial up or down
Want it mild and family-friendly? Skip the cayenne and jalapeño. Craving heat? Add both and finish with hot sauce. This recipe bends to your mood.

🌾 10g fiber = the secret weapon
Fiber doesn’t just fill you up—it stabilizes blood sugar, feeds your gut bacteria, and keeps energy steady for hours. This is why you feel good after eating this, not just full.

✨ A multivitamin in a bowl
Tomatoes deliver vitamin C and inflammation-fighting lycopene. Garlic and onions support circulation and detox pathways. Peppers pack carotenoids and more vitamin C. Spices? Polyphenols that help your mitochondria produce energy more efficiently. Every ingredient earns its place.

🥣 Meal prep champion
Flavor gets better overnight as flavors meld and deepen. Freezes beautifully for up to 3 months.

So Easy to Make

Diced onion, green bell pepper, jalapeño, minced garlic, and measured chili spices

Prep the ingredients: Dice the onion and green bell pepper, seed and dice the jalapeño, and mince the garlic. Measure the spices and seasonings.

Ground chicken browning in a large pot for high-protein chicken chili

Brown the chicken: Heat olive oil in a large pot. Add the ground chicken and cook, breaking it up, until no longer pink.

Bloom the spices: Add chili powder, cumin, oregano, cayenne, and salt. Stir for 20 seconds.

Onion, garlic, jalapeño, and green bell pepper sautéing with ground chicken

Sauté the vegetables: Add onion, garlic, jalapeño, and green bell pepper. Cook 5–7 minutes, until softened.

Tomato paste cooking with ground chicken and vegetables for chicken chili

Caramelize the tomato paste: Stir in the tomato paste and cook 1–2 minutes, until slightly darkened.

Tomatoes, kidney beans, and chicken broth added to ground chicken chili

Build the chili: Add tomatoes, chicken broth, and kidney beans. Stir to combine.

High-protein chicken chili with kidney beans simmering in a large pot

Simmer & Serve: Bring to a boil, then reduce heat and simmer 30–45 minutes, until thickened. Taste and adjust seasoning. Serve with your favorite toppings.

Storage & Meal Prep

This chili stores beautifully and actually tastes even better the next day as the flavors deepen.

Fridge – Store in an airtight container for up to 4 days.

Freezer – Freeze for up to 3 months. Portion into individual containers for easy grab-and-reheat meals.

Reheat – Warm on the stovetop over low heat or in the microwave. If the chili thickens in the fridge, add a splash of chicken broth or water to loosen it to your desired consistency.

Meal Prep Tip – Batch-cook a double portion and freeze half—you’ll have a high-protein, energizing meal ready anytime your week gets busy.

Because YOU Matter 💚

Real nourishment isn’t about restriction—it’s about choosing ingredients that make you feel strong, energized, and deeply satisfied. This chili is comfort food, not just in the moment, but in how you feel an hour later, three hours later, the next morning.

Cooking like this is an act of self-respect. It says: I’m worth the good stuff. I deserve to feel this good.


👉 Tried it? Share your version in the comments or tag @KaleAndBerries on Instagram—your real-life meals inspire this community.

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High-protein chicken chili with kidney beans in a bowl

High-Protein Chicken Chili with Kidney Beans

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  • Author: Coco Park
  • Total Time: 55 min
  • Yield: 6 Serv 1x
  • Diet: Dairy-Free, Gluten-Free
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Description

A thick, cozy chicken chili simmered with kidney beans, tomato, and warm spices—high in protein, satisfying, and perfect for meal prep.

Ingredients

Units Scale
  • 2 tablespoons olive oil
  • 1 pound ground chicken
  • 3 tablespoons chili powder (McCormick, milder)
  • 3 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • 1/4 teaspoon cayenne pepper (optional)
  • 1 teaspoon fine sea salt, plus more to taste
  • 1 yellow onion, chopped
  • 3 garlic cloves, minced
  • 1/2 jalapeño, seeded & diced (optional)
  • 1 medium green bell pepper, chopped
  • 2 tablespoons tomato paste
  • 1 (15 oz) can diced or crushed tomatoes
  • 1 1/2 cups chicken broth
  • 1 (15 oz) can dark red kidney beans, rinsed & drained
  • Optional toppings: cheese, avocado, tortilla chips, cilantro and sour cream

Instructions

  1. Brown the chickenHeat 2 tablespoons of olive oil in a large pot. Add the ground chicken and cook, breaking it up until no longer pink. Add chili powder, cumin, oregano, cayenne, and salt. Stir for 20 seconds to bloom the spices.
  2. Sauté the aromaticsAdd onion, garlic, jalapeño, and green bell pepper. Sauté 5–7 minutes until softened.
  3. Caramelize the tomato pasteStir in the tomato paste and cook 1–2 minutes until it darkens.
  4. Build the chiliAdd the diced or crushed tomatoes, chicken broth, and kidney beans. Stir to combine.
  5. SimmerBring to a boil, then reduce heat and simmer for 30–45 minutes, or until the chili thickens and flavors deepen. Taste and adjust salt or spices.
  6. ServeLadle into bowls and top with cheese, avocado, tortilla chips, cilantro, or sour cream.
  • Prep Time: 10 min
  • Cook Time: 45 min
  • Category: Dinner, high protein, Lunch, soups and stews
  • Method: Boiling, Slow Cooking
  • Cuisine: American

Nutrition

  • Serving Size: 1
  • Calories: 340 kcal
  • Sugar: 6 g
  • Sodium: 690
  • Fat: 12 g
  • Saturated Fat: 2 g
  • Unsaturated Fat: 9 g
  • Trans Fat: 0 g
  • Carbohydrates: 21 g
  • Fiber: 8 g
  • Protein: 30 g
  • Cholesterol: 75 mg

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Picture of Haesung Park

Hi, my name is Coco

Creating delicious food for steady energy — that’s my passion and my purpose.

Life moves fast, so you need simple, nutrient-dense meals that give you steady energy. I’m so glad you’re here.
ABOUT COCO
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