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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You might not know that chili is essentially a health food. And I’m a dietitian, so I don’t use that term loosely.

First of all, one bowl has an impressive 43 grams of protein to keep you feel and help you grow your muscles.

It also has 12 grams of dietary fiber — nearly half your daily requirement as a woman. And it’s loaded with vitamins, minerals, and phytonutrients to support your body, cells, and metabolism.

This recipe for high protein beef chili might be healthy, but it also tastes incredible. It’s a quick and easy weeknight dinner with the perfect blend of hearty beef and warming spices. The whole family will love it!

Why you’ll love high protein chili

• High protein and macro-friendly
• 12 grams of dietary fiber per bowl
• Gluten-free and dairy-free
• Super filling
• Delicious

What makes this beef chili high protein?

Extra lean ground beef: A serving of extra lean ground beef has 26 grams of protein, compared to 17 grams when it’s 80% fat. That’s a major difference! Using extra lean beef means this chili has less unhealthy fats too.

Double the serving of beef: This recipe for high protein chili uses two pounds of beef instead of one for more protein per bite.

Multiple types of beans: Kidney beans and pinto beans are known for their fiber content, but they give a big boost of protein too.

What’s the best bean to use in chili?

You can truly use any bean you like in this high protein chili recipe.

I prefer the blend of kidney beans, pinto beans, and sweet corn. I find this gives the best texture and a nice balance of sweetness from the corn.

You could swap or add any bean you like — black beans, lentils, chickpeas, and cannelini beans work too.

Ingredients in high protein chili

Olive oil: We’ll use a few tablespoons of olive oil to help the lean beef and vegetables cook better. You could use canola oil, vegetable oil, or avocado oil instead. If you’re using a higher fat beef, you can leave this out.

Extra lean ground beef: Look for beef labeled extra lean or with 90-93% lean meat. The leaner the meat you use, the more protein and less fat in your bowl. If you’d prefer to use ground turkey or chicken, you can! I just don’t think it tastes quite as good.

White onion, bell pepper, jalapeño peppers, and garlic: This blend of veggies offers some extra flavor and micronutrients. You can substitute the white onion for red onion or yellow. You can use any color bell pepper you prefer, but I used red. To make this high protien chili spicy, keep the seeds in your jalapeño peppers.

Tomato paste: A few tablespoons of tomato paste to deepen the flavor of this high protein beef chili.

Fire roasted crushed tomatoes: I prefer crushed tomatoes to diced tomatoes in chili because they’re a bit more broken down and smooth. You can use regular crushed tomatoes, but I love the flavor when they’re fire roasted.

Beef broth: Beef broth gives the best, rich flavor, but you could use chicken or vegetable if needed. I prefer making broth with the Better Than Bouillon beef base.

Beans and corn: I suggest a blend of kidney beans, pinto beans, and sweet corn. But use whatever beans you love! I recommend using drained and rinsed canned beans instead of dried to make things easier.

Spices: This is truly where the magic happens in this high protein chili recipe. You’ll use chili powder, cumin, paprika, oregano, salt, cayenne pepper, and black pepper for the perfect flavor balance.

How to make high protein chili with beef

Add olive oil to your pot and heat to medium.

Add ground beef and brown. Break up your meat with a spatula until it’s cooked through and in small, even crumbles. Remove beef from the pan and set aside.

Add onion, bell pepper, and jalapenos to the pan. Cook until softened, about 3-5 minutes. Stir 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 spices. Stir and cover. Keep the heat at medium until your chili is gently bubbling, then reduce to low. Cook covered for at least 45 minutes, stirring occasionally. The longer this simmers, the better!

Add beans and corn. Stir, cover, and cook for another 15-20 minutes or until beans are heated through and at your desired texture.

Serve with toppings of choice and enjoy!

Best toppings for high protein chili

Top your healthy high protein chili with some or all of these ingredients:

• Fresh lime juice
• Greek yogurt or sour cream
• Shredded cheddar cheese
• Diced green onions, red onions, or chives
• Fresh jalapeño slices
• Crushed corn chips
• Cilantro

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• Dutch oven (I was gifted a Staub, but this is a much more affordable option with amazing reviews)
• Meat masher

Meal prep and storage instructions

Let your chili cool slightly. Then, transfer to food storage containers. For meal prep, use single-serving containers that fit about 2-cups of food.

Once your chili is cooled to room temperature, store in the fridge or freezer.

Your high protein chili will stay good in the fridge for up to three days. It will stay good in the freezer for up to three months.

How to re-heat healthy high protein chili

Re-heat your chili in the microwave or stovetop until heated through.

If you’re cooking from frozen, defrost in the fridge overnight before re-heating. You shouldn’t need to add extra water, but you can!

What’s one serving size?

A serving size is about two cups of this high protein beef chili. This recipe makes about 6-8 servings, depending on how hungry you are.

Top tips for the best high protein chili

• Let your chili simmer for as long as possible before adding the beans. This helps the flavors come together and makes sure the meat is soft and tender.
• Don’t cook the beans for too long or they’re break down and get mushy. That’s why we add them last.
• Top your high protein chili with a squeeze of fresh lime juice. It adds brightness and makes all the difference!

More healthy high protein dinner ideas