Best High Protein White Chicken Chili

A hearty, savory white chicken chili is a fantastic way to get a big dose of protein without sacrificing flavor. This version focuses on lean chicken, beans, and a few clever swaps (like Greek yogurt) to boost protein while keeping the texture creamy and the taste bright. If you’re pairing this with breakfast or a post-workout meal, check out some high-protein smoothie recipes that complement its savory profile.

Prep time: 15 minutes
Cook time: 30–45 minutes (stovetop) or 3–4 hours (slow cooker)
Yields: 6 servings

Ingredients

• 1.5 lb (about 680 g) boneless skinless chicken breasts or thighs, cut into 1-inch pieces
• 2 tbsp olive oil
• 1 medium yellow onion, diced
• 2–3 cloves garlic, minced
• 1–2 poblano or green bell peppers, diced (optional, for mild heat)
• 2 cans (15 oz each) cannellini or great northern beans, drained and rinsed
• 1 can (4 oz) diced green chiles (mild or hot, to taste)
• 4 cups low-sodium chicken broth
• 1 tsp ground cumin
• 1 tsp dried oregano
• ½–1 tsp chili powder (optional)
• ½ tsp smoked paprika
• Salt and pepper, to taste
• 1 cup plain nonfat Greek yogurt (or skyr), stirred and warmed slightly before adding
• 2 tbsp fresh lime juice
• 1–2 cups baby spinach or chopped kale (optional)
• Fresh cilantro, chopped, for garnish
• Toppings: diced avocado, extra Greek yogurt or sour cream, shredded reduced-fat cheese, tortilla strips

Notes:

• Greek yogurt boosts protein and creates creaminess without heavy cream. If you prefer thicker chili, reduce broth slightly.
• For a vegetarian variant, substitute chicken with extra beans and add textured vegetable protein or tempeh.

Instructions

Stovetop method:

1. Heat olive oil in a large Dutch oven or heavy pot over medium-high heat. Season chicken with salt and pepper and brown in batches until lightly golden (about 3–4 minutes per side). Remove and set aside.
2. In the same pot, add onion and peppers; sauté until softened, about 4–5 minutes. Add garlic and cook 30–60 seconds until fragrant.
3. Stir in cumin, oregano, chili powder, and smoked paprika; cook 30 seconds to bloom the spices.
4. Add beans, diced green chiles, chicken broth, and browned chicken. Bring to a simmer, then reduce heat and cook uncovered for 20–25 minutes until chicken is cooked through and flavors meld.
5. If using greens, stir them in during the last 3–5 minutes to wilt.
6. Remove pot from heat and let cool 2–3 minutes. Temper the Greek yogurt by stirring a spoonful of hot broth into it, then slowly whisk the warmed yogurt into the chili to prevent curdling. Stir in lime juice. Adjust salt and pepper.
7. Serve topped with cilantro and preferred toppings.

Slow cooker method:

1. Brown chicken and sauté aromatics as above (optional but adds flavor), then transfer everything to slow cooker.
2. Add spices, beans, green chiles, and broth. Cook on low 3–4 hours or high 1.5–2 hours.
3. Stir in greens near the end, then temper and add Greek yogurt and lime juice off heat.

Instant Pot (pressure cooker) option:

• Use the sauté function to brown chicken and aromatics. Add remaining ingredients, seal, and cook on high pressure for 8 minutes with a natural release for 5–10 minutes. Finish with yogurt and lime.

Protein and Nutrition (approximate)

• Total protein per recipe: ~200–220 g (depends on exact chicken and yogurt brands)
• Protein per serving (6 servings): ~33–37 g
• Calories per serving: ~350–450 (varies with toppings)
  These are rough estimates — for precise tracking, plug your exact ingredient brands and amounts into a nutrition calculator.

Tips for Maximizing Protein & Flavor

• Use extra chicken breast or add an extra cup of Greek yogurt to raise protein further.
• Stir in a scoop (about 20 g) of unflavored collagen or whey protein isolate at the end (dissolved in a little broth) if you want to boost protein without changing flavor.
• For smoky depth, roast a poblano and char the skin before dicing.
• If grilling a side of meats or veggies for summer chili nights, these high-protein grilling ideas pair nicely and help build an even bigger protein plate.

Variations

• White Bean & Turkey: Substitute ground turkey for chicken and brown it first.
• Spicy Verde: Use hotter chiles and add a splash of tomatillo salsa.
• Low-Carb: Reduce beans to one can and add extra shredded chicken and greens.

Make-Ahead & Storage

• Keeps well in the fridge for 3–4 days. Reheat gently on stovetop to avoid breaking the yogurt emulsion.
• Freezes well without yogurt added; freeze portions, then thaw and stir in Greek yogurt when reheating.

Serving Suggestions

• Serve with lime wedges, avocado slices, and a handful of cilantro.
• Offer whole-grain tortillas or brown rice for added carbohydrates, or keep it low-carb with a salad or roasted cauliflower.

Conclusion

If you want another tested recipe to compare techniques and flavors, check out this take on High Protein White Chicken Chili for additional ideas and inspiration.