This High-Protein Chili is a hearty and flavorful dish perfect for dinner. Packed with lean ground beef, beans, and a medley of spices, it’s both satisfying and nutritious. Ideal for meal prep or a comforting meal on a chilly evening, this chili is also gluten-free and dairy-free (depending on toppings.

Full Recipe:

Ingredients

Beef:

• 1 tablespoon olive oil
• 1½ pounds lean ground beef (5% fat)
• 1 yellow onion, chopped
• 5 cloves garlic, minced
• 1 red bell pepper, diced

Chili:

• 1 tablespoon chili powder
• 2 tablespoons unsweetened cocoa powder
• 1 tablespoon cumin
• 1 tablespoon paprika
• 1 tablespoon dried oregano
• 1/8 teaspoon cayenne pepper
• 1 (28 oz) can fire-roasted tomatoes
• 1 (15 oz) can crushed tomatoes
• 1 (4 oz) can mild chopped green chiles
• 1/4 cup low-sodium beef broth
• 1 (15 oz) can black beans, drained and rinsed
• 1 (15 oz) can kidney beans, drained and rinsed
• 1 (15 oz) can sweet kernel corn, drained and rinsed
• Salt and pepper, to taste

Toppings:

• 1 avocado, sliced
• 6 tablespoons sour cream (or Greek yogurt for extra protein)
• Chopped green onions

Directions

1. In a skillet over medium-high heat, add olive oil and ground beef. Cook for 5-6 minutes until browned, breaking it apart as it cooks. Drain excess fat.
2. Add chopped onion, minced garlic, and diced red bell pepper to the skillet. Cook for another 3-5 minutes until the onions become translucent.
3. Transfer the beef mixture to a slow cooker. Add chili powder, cocoa powder, cumin, paprika, oregano, cayenne pepper, and mix well.
4. Add fire-roasted tomatoes, crushed tomatoes, green chiles, beef broth, black beans, kidney beans, and corn. Stir to combine.
5. Cook on high for 3-4 hours or on low for 6-8 hours. If the chili is too liquidy, leave the lid slightly open to allow it to thicken. If it’s too thick, add more beef broth.
6. Serve hot, topped with avocado slices, sour cream or Greek yogurt, and chopped green onions.

Nutrients

Per serving (based on 6 servings):

• Calories: 471
• Protein: 39g
• Carbohydrates: 50g
• Net Carbs: 33g
• Fat: 15g

Health Benefits of High-Protein Chili

One of the main reasons this chili stands out is its impressive nutritional profile. The high protein content primarily comes from lean ground beef and beans, both excellent sources of essential amino acids needed for muscle repair and overall body function. Protein is crucial for maintaining muscle mass, especially for active individuals and those on weight loss programs.

Beans, another key ingredient, provide not only protein but also a good amount of dietary fiber. Fiber plays an important role in digestive health, helping regulate blood sugar levels and promoting satiety, which can prevent overeating. Additionally, beans are a great source of complex carbohydrates that provide sustained energy without the blood sugar spikes caused by simple carbs.

The spices used in this chili, such as chili powder, cumin, paprika, and oregano, do more than add flavor—they offer antioxidant and anti-inflammatory properties. For instance, chili powder contains capsaicin, which may boost metabolism and improve heart health. Cocoa powder, often a surprise ingredient in chili recipes, adds a rich depth of flavor while supplying antioxidants that support overall wellness.

Why Choose Lean Ground Beef?

Choosing lean ground beef is an important element in creating a healthy high-protein chili. It ensures that the dish remains rich in protein while keeping saturated fat and calories in check. Lean beef is also packed with important micronutrients such as iron, zinc, and B vitamins, which are essential for energy metabolism and immune function.

Many people shy away from red meat due to concerns about fat content, but opting for lean cuts can provide the benefits of beef without the drawbacks. This chili recipe strikes that balance perfectly, delivering a delicious and satisfying meal that fits into a healthy eating plan.

The Role of Beans and Corn

Beans are a staple in many chili recipes, and for good reason. They complement the meat with additional protein and fiber, contributing to a feeling of fullness and helping to stabilize blood sugar. The combination of animal and plant protein in this chili offers a more complete amino acid profile than either would alone.

Corn adds a touch of natural sweetness and a pleasant texture contrast. While it contains carbohydrates, it also offers fiber and micronutrients such as vitamin C and magnesium. The inclusion of corn helps balance the flavors and adds visual appeal to the dish.

Flavor Complexity with Spices

The spice blend in high-protein chili is crucial to its robust flavor. Each spice plays a unique role:

• Chili Powder: The backbone of the chili’s heat and warmth, chili powder often contains a blend of ground chili peppers and other spices.

• Cumin: Adds earthiness and depth.

• Paprika: Contributes a smoky sweetness.

• Oregano: Provides a herbaceous note.

• Cayenne Pepper: Offers a sharper heat kick.

These spices not only make the chili taste great but also provide health benefits, including anti-inflammatory effects and improved digestion.

Versatility and Serving Suggestions

High-protein chili is incredibly versatile. It can be served on its own as a hearty main dish or paired with a variety of sides such as brown rice, quinoa, or cornbread. For those seeking lower carbohydrate options, serving it over cauliflower rice or with a side salad works well.

Toppings like avocado, sour cream, or Greek yogurt add creaminess and additional nutrients such as healthy fats and probiotics. Fresh green onions or cilantro bring a bright freshness to each bowl.

This chili also works wonderfully as a meal prep recipe. It reheats well, allowing you to prepare large batches in advance and enjoy nutritious meals throughout the week. It’s also freezer-friendly, making it convenient for busy schedules.

Suitable for Various Diets

This chili can fit into many different dietary preferences and restrictions. By using lean beef and plenty of vegetables, it aligns well with low-carb and high-protein diets. The recipe is naturally gluten-free and can be made dairy-free by substituting or omitting toppings.

For those following plant-based diets, the recipe can be adapted by replacing ground beef with textured vegetable protein (TVP), lentils, or mushrooms while still maintaining high protein and fiber content.

Tips for Making the Best High-Protein Chili

To maximize flavor and nutrition, there are several tips worth keeping in mind. Browning the beef properly enhances the chili’s taste through the Maillard reaction, which develops rich savory notes. Letting the chili simmer slowly allows the flavors to meld and deepen.

Adjusting the spice levels to your preference can make the dish milder or spicier. Also, balancing acidity from tomatoes with a pinch of cocoa powder or a splash of vinegar can add complexity and reduce the sharpness.

Using fresh herbs and quality canned ingredients improves the overall taste and nutrition. When possible, choose organic or low-sodium canned beans and tomatoes.

Nutritional Impact

Eating a meal rich in protein and fiber, like this chili, supports muscle repair, promotes satiety, and aids digestive health. The combination of nutrients also contributes to stable blood sugar, sustained energy levels, and overall metabolic health.

Regularly including meals like this chili in your diet can help in maintaining healthy body composition, supporting active lifestyles, and managing weight without sacrificing flavor or enjoyment.

Conclusion

High-protein chili is a delicious and nutrient-packed meal that caters to a wide range of dietary needs and preferences. Its combination of lean protein, fiber-rich beans, and vibrant spices creates a satisfying and wholesome dish perfect for any occasion. Whether you’re cooking for muscle gain, weight management, or simply a comforting family dinner, this chili recipe offers a balanced, flavorful option that’s easy to prepare and enjoy.