High Protein Chili Recipe

I know how challenging it can be to get a hearty, satisfying meal on the table after a busy day. This high protein chili recipe is my go-to for those moments. The rich aroma of smoked paprika and cumin filling my kitchen is pure comfort, promising a truly fulfilling dinner for the whole family. It’s packed with robust flavors, uses simple ingredients, and comes together faster than you’d think, making it a perfect easy dinner for busy families or anyone looking for a wholesome, high-protein meal.

Ingredient Essentials & Benefits

Crafting a delicious high protein chili recipe starts with understanding each ingredient’s role. Here’s what you’ll need:

• 450 g (1 lb) lean ground beef: The core protein for a truly satisfying, hearty chili.
• 15 mL (1 tablespoon) olive oil: Essential for browning the beef and sautéing aromatics, building the flavor base.
• 1 large yellow onion, finely diced: Provides a foundational sweetness and aromatic depth to the chili.
• 4 cloves garlic, minced: Adds pungent, savory notes that are crucial for chili flavor.
• 30 g (2 tablespoons) chili powder: The essential spice blend for classic chili taste.
• 15 g (1 tablespoon) smoked paprika: Delivers a beautiful smoky warmth and rich color.
• 7 g (1 teaspoon) Aleppo pepper: Offers a mild heat with bright, fruity undertones.
• 7 g (1 teaspoon) ground cumin: Contributes earthy, robust notes that define great chili.
• 5 g (1 teaspoon) dried oregano: An herbaceous backbone that complements the savory spices.
• 2.5 g (1/2 teaspoon) cayenne pepper (optional, for heat): Perfect for customizing the spice level to your preference.
• 800 g (28 oz) can crushed tomatoes: Forms a rich, smooth base for the chili’s sauce.
• 400 g (14.5 oz) can diced tomatoes, undrained: Adds chunky texture and a bright, tangy acidity.
• 425 g (15 oz) can red kidney beans, rinsed and drained: Contributes a creamy texture, significant fiber, and plant-based protein. (Can swap for cannellini beans for a milder taste if desired.)
• 425 g (15 oz) can black beans, rinsed and drained: Offers earthy flavor and boosts the overall plant-based protein content.
• 250 mL (1 cup) vegetable broth: Adds moisture and deepens the savory flavor profile. (Water or beef broth also work well.)
• 5 mL (1 teaspoon) fine sea salt, or to taste: Essential for seasoning and enhancing all the flavors.
• 2.5 mL (1/2 teaspoon) black pepper, freshly ground, or to taste: Adds a fresh, pungent bite.

For the Crispy Sumac Tortilla Strips:

• 4 (15 cm / 6-inch) corn tortillas, cut into 1 cm (1/2-inch) strips: For a delightful crunchy garnish.
• 10 mL (2 teaspoons) sumac: Imparts a unique tangy, citrusy flavor to the strips.
• 250 mL (1 cup) vegetable oil, for frying: For achieving perfectly golden and crispy tortilla strips.

For the Lime-Cilantro Yogurt Drizzle:

• 120 g (1/2 cup) plain full-fat yogurt: Creates a creamy, tangy counterpoint to the rich chili. (Plain sour cream is a great alternative if that’s what I have in the fridge!)
• 30 mL (2 tablespoons) fresh lime juice: Brightens the drizzle with a zesty, fresh acidity.
• 15 g (1/4 cup) fresh cilantro, finely chopped, plus extra for garnish: Adds vibrant herbaceous freshness and color.

Optional Premium/Healthy Options

To enhance this high protein chili recipe, consider using organic lean ground beef for a quality upgrade, or low-sodium canned goods to manage salt intake. Ensuring your spices are gluten-free can also be important for dietary needs.

Smart Substitutions

For a lighter alternative, ground chicken or turkey can easily replace the beef, offering a leaner high protein chili recipe. You can also swap some of the beans for lentils if you prefer a different texture, or add finely diced bell peppers for extra sweetness and nutrients.

Seasonal/Freshness Notes

Always choose firm, fresh yellow onions and garlic for the best aromatic base. A sprinkle of fresh cilantro or sliced jalapeños at the end adds a vibrant, fresh finish to your chili.

Prep & Cook Instructions (Clear and Simple)

Step-by-Step Guide for Your High Protein Chili Recipe

1. Brown the Meat (8-10 mins): Heat olive oil in a large, heavy-bottomed pot or Dutch oven over medium-high heat until shimmering. Add lean ground beef and cook, breaking it apart, until it’s browned and no pink remains. You’ll notice the meat change from red to a rich brown. Drain any excess fat from the pot.
2. Sauté Aromatics (6-8 mins): Add the finely diced yellow onion to the pot and cook, stirring occasionally, until it softens and becomes translucent, about 5-7 minutes. Then, add the minced garlic and cook for just 1 minute more until it becomes wonderfully fragrant.
3. Build the Flavor Base (1 min): Stir in the chili powder, smoked paprika, Aleppo pepper, ground cumin, dried oregano, and cayenne pepper (if using). Cook, stirring constantly, for 1 minute to toast the spices; they will become very fragrant.
4. Simmer to Perfection (60 mins to 2 hours): Pour in the crushed tomatoes, diced tomatoes (with their liquid), rinsed kidney beans, rinsed black beans, and vegetable broth. Season with salt and black pepper. Bring the chili to a gentle simmer, then reduce heat to low, cover, and let it cook for at least 60 minutes, or up to 2 hours, stirring occasionally. This allows the flavors to meld and deepen beautifully. If your chili seems too thin after simmering, remove the lid for the last 30 minutes of cooking to allow some liquid to evaporate and thicken the sauce.
5. Prepare Toppings & Serve: While the chili simmers, prepare the Crispy Sumac Tortilla Strips. Heat vegetable oil in a shallow pan or Dutch oven to 175°C (350°F). Toss corn tortilla strips with sumac, then fry in batches until golden brown and crispy, about 2-3 minutes per batch. Drain on paper towels. For the Lime-Cilantro Yogurt Drizzle, whisk together yogurt, lime juice, and chopped cilantro. Ladle hot chili into bowls, arrange tortilla strips, drizzle with yogurt, and garnish with fresh cilantro. My kids love helping with the tortilla strips, it’s a fun way to get them involved in making this family-friendly high protein chili recipe!

Quick Hacks

• Use pre-chopped onions and garlic found in the produce section for a significant time-saver.
• Make a big batch of this easy high protein chili recipe for convenient meal prep throughout the week.
• Utilize an Instant Pot for pressure cooking for 15-20 minutes, which yields even faster results.

Variations

• Kid-Friendly: Reduce the chili powder by half and add a teaspoon of brown sugar for a milder, slightly sweeter chili.
• Spicier Kick: Incorporate a finely diced jalapeño or serrano pepper with the onion, or add an extra pinch of cayenne.
• Lighter Options: Swap the ground beef for extra lean ground turkey or add more vegetables like bell peppers or zucchini during the sautéing stage.

Small Troubleshooting Tips

• If your chili becomes too thick for your liking, simply stir in a splash more vegetable broth or water until it reaches your desired consistency.
• If it’s too thin, allow it to simmer uncovered for an additional 10-15 minutes to reduce and thicken naturally.

Ideal Serving Moments & Pairings

Our high protein chili recipe is incredibly versatile, making it perfect for various occasions. It’s a reliable family dinner, a quick weeknight solution, and a standout for game day gatherings. Plus, it makes excellent meal prep boxes to fuel your week.

For serving, consider classic cornbread or crusty bread, alongside a crisp green salad. Top your bowl with shredded cheese, a dollop of Greek yogurt (for an extra protein boost!), or fresh cilantro and diced avocado. For beverages, a light sparkling water is refreshing.

Store cooled chili in airtight containers in the fridge for up to 3-4 days. It also freezes beautifully in portion-sized containers for up to 3 months. When reheating, gently warm on the stovetop with a splash of water or broth, or microwave in 1-minute intervals, stirring between.

Wellness & Nutrition Advantages of Our High Protein Chili Recipe

This high protein chili recipe is a nutritional powerhouse, supporting overall wellness. Its high protein and fiber content help keep you feeling full longer, which is great for weight balance. It’s an excellent source of lean protein, vital for muscle maintenance and growth.

Packed with essential nutrients from beans, tomatoes, and vegetables, this dish boosts energy levels for busy days. I often turn to it after a workout for its post-recovery benefits. It’s also a smart choice for healthy meals and easy dinner ideas that deliver a significant protein punch.

Everyday Value (Budget, Time, Versatility)

This high protein chili recipe offers fantastic everyday value, fitting into busy lives and budgets. Expect about 15-20 minutes for prep and 25-45 minutes for cooking, totaling 40-65 minutes. The cost per serving typically ranges from $2-$4, depending on your meat choice and current sales.

Money-Saving Swaps	Benefit
Buy beans & canned tomatoes in bulk	Reduces unit cost
Use store-brand spices	Quality at a lower price
Opt for ground turkey on sale	Budget-friendly protein

It’s a truly family-friendly and kid-approved meal, easily adjustable for various dietary needs. This recipe can be gluten-free, dairy-free (by omitting cheese/sour cream), or even vegetarian/vegan with plant-based crumbles, showcasing its incredible versatility.

Ingredient Sourcing & Shopping Tips

Finding quality ingredients for your high protein chili recipe is straightforward. Seek out local farmers’ markets for fresh onions and garlic, and major grocery stores for canned goods and spices. For high-quality ground beef, consider specialty butcher shops or reputable grocery brands known for organic ingredients.

While fresh aromatics offer the best flavor, canned beans and tomatoes are convenient and consistent. Frozen ground meat is a budget-friendly option, just be sure to thaw it thoroughly before cooking. For added convenience, services like Instacart, Amazon Fresh, or your local grocery store’s app can save significant time on busy weeknights.

Expert Adjustments & Safety Notes

Elevate your high protein chili recipe with a few expert adjustments. For a deeper, richer flavor, allow the chili to simmer for at least an hour longer than the minimum. If you prefer a thicker consistency, mash some of the beans against the side of the pot as it simmers.

Flavor tuning is key for different palates: adjust spice levels up or down as desired. A touch of unsweetened cocoa powder or a splash of brewed coffee can add unexpected depth. A squeeze of fresh lime juice at the end brightens all the flavors wonderfully.

For allergy or intolerance adjustments, this recipe is naturally nut-free. For dairy-free needs, simply omit cheese and sour cream, or use dairy-free alternatives or avocado. Ensure any spices used are certified gluten-free if that’s a concern.

FAQs

“Is this high protein chili recipe good for weight management?”

Yes, absolutely! This high protein chili recipe is excellent for weight management. Its high protein and fiber content contribute significantly to satiety, helping you feel fuller longer and potentially reducing overall calorie intake throughout the day.

“What’s the best way to store cooked high protein chili recipe?”

Store cooled chili in airtight containers in the refrigerator for up to 3-4 days. For longer storage, freeze it in portion-sized containers for up to 3 months. I always label my freezer containers with the date so I know it’s still fresh when I pull it out.

“Can I swap the ground beef in this high protein chili recipe with healthier alternatives?”

Certainly! Lean ground turkey or ground chicken are fantastic lighter alternatives. For a vegetarian option, a blend of plant-based crumbles and lentils works wonderfully, maintaining a high protein content without compromising flavor.

“Where can I buy high-quality ingredients for this high protein chili recipe?”

Look for fresh produce at local farmers’ markets for peak flavor. For organic or grass-fed meat, reputable butchers or grocery stores with strong sourcing policies are ideal. Canned goods are widely available, consider low-sodium options for a healthier choice.

“How can I make this high protein chili recipe spicier or milder?”

To increase the heat, add diced jalapeños, serrano peppers, or a dash of cayenne pepper during the simmering stage. For a milder chili, simply reduce the amount of chili powder, and omit any additional spicy ingredients from the recipe.

“Can I make this high protein chili recipe in a slow cooker?”

Yes, absolutely! First, brown the meat and sauté the aromatics as directed. Then, transfer all ingredients to your slow cooker. Cook on low for 6-8 hours or on high for 3-4 hours until the flavors have melded and the chili is wonderfully tender.

Conclusion

This easy high protein chili recipe is truly a win-win: incredibly flavorful, quick to prepare, packed with satisfying nutrition, and kind to your budget. I often make a big batch for quick healthy eating throughout the week. Pin this recipe now so you have this family-friendly, high protein chili recipe ready for your next easy dinner ideas!

Print