This high protein chili is my answer to hearty meals that satisfy even the hungriest appetites. It’s packed with flavor, loaded with lean ground beef and beans, and simmers into a rich, comforting dish that makes the whole house smell amazing. Whether I’m feeding my grandkids after a soccer game or meal prepping for the week ahead, this chili always delivers.
Why You’ll Love This Recipe
I’ve made a lot of chili over the years, but this one has become my go-to. Here’s why:
I get 43 grams of protein per bowl—perfect for keeping energy up and hunger down.
The 12 grams of fiber keep me full for hours and support healthy digestion.
It makes 6 to 8 hearty servings, great for feeding a crowd or prepping ahead.
Naturally gluten-free and dairy-free, so it fits most dietary needs without swaps.
Once everything’s in the pot, it does the work while I relax or prep sides.
It uses affordable, everyday ingredients to create something deeply flavorful and satisfying.
I’ve fine-tuned this recipe through trial and error to create a perfectly seasoned, rich, and filling chili I can always count on.
Ingredients
(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)
2 tablespoons olive oil
2 pounds extra lean ground beef (90–93% lean)
½ white onion, diced small
1 bell pepper, diced small
2 jalapeño peppers, seeded and diced small (keep seeds for more heat)
3 cloves garlic, minced
2 tablespoons tomato paste
28 ounces fire roasted crushed tomatoes (1 can)
1½ cups beef broth
18 ounces kidney beans, drained and rinsed (1 can)
18 ounces pinto beans, drained and rinsed (1 can)
12 ounces sweet corn, drained and rinsed (1 can, optional)
2 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon paprika
1 teaspoon dried oregano
1 teaspoon salt
¼ teaspoon cayenne pepper
black pepper to taste
Directions
I heat olive oil in a Dutch oven over medium heat and brown the ground beef, breaking it up into small crumbles. Once cooked, I remove it and set it aside.
In the same pot, I sauté diced onion, bell pepper, and jalapeños for 3–5 minutes until softened.
I stir in the garlic and cook just until fragrant, about one minute.
I add the tomato paste and stir constantly for 1–2 minutes to develop deeper flavor.
I return the beef to the pot along with the crushed tomatoes, beef broth, and all the spices. I stir it well, cover, and let it come to a gentle bubble.
Once bubbling, I reduce the heat to low and let it simmer, covered, for 45 minutes, stirring occasionally.
I add the beans and corn in the last 15–20 minutes of cooking, giving it a final stir before serving.
Servings and timing
This recipe makes 6 generous portions (about 2 cups each). Prep takes around 15 minutes, with a total cook time of 1 hour and 15 minutes. I like to let it simmer as long as I can for maximum flavor—up to 90 minutes if I have the time.
Variations
I sometimes swap ground beef for ground turkey or chicken if I want a lighter flavor.
For a vegetarian version, I use lentils and crumbled tempeh instead of meat.
I switch up the beans—black beans or cannellini beans work beautifully here.
For extra heat, I keep the jalapeño seeds or add chipotle in adobo for smoky spice.
When I want more veggies, I stir in diced zucchini or carrots during the sauté stage.
Storage/Reheating
I store leftovers in airtight containers in the fridge for up to 3 days. The flavors actually deepen overnight, so the next day’s bowl often tastes even better.
For freezing, I portion the chili into containers and freeze for up to 3 months. I always leave a little space at the top to allow for expansion.
To reheat, I warm it gently on the stovetop over medium-low heat or microwave it at 50% power in two-minute intervals, stirring in between. If frozen, I thaw it in the fridge overnight before reheating.
FAQs
Can I substitute ground turkey for the beef in this high protein chili?
Yes, I often use 93% lean ground turkey as a direct swap. It’s lighter in flavor, so I usually add an extra tablespoon of chili powder to give it that same depth.
How can I make this chili spicier?
To turn up the heat, I keep the jalapeño seeds in and add 1/4 teaspoon more cayenne. I also like using diced chipotle in adobo sauce for a smoky kick.
Can I make this chili in a slow cooker?
Yes. I brown the meat and sauté the veggies first, then transfer everything to the slow cooker and let it go on low for 6–8 hours. I add the beans in the last 30 minutes to keep them from getting mushy.
What’s the best way to avoid watery chili?
If my chili seems too thin, I simmer it uncovered for the last 10–15 minutes. I also make sure to use crushed tomatoes (not whole) and don’t add extra liquid beyond the broth.
Can I prepare this chili ahead for meal prep?
Absolutely. In fact, I think it tastes even better the next day. I make a big batch on Sunday and portion it out for lunches and dinners all week.
Conclusion
This high protein chili has become one of my most dependable recipes—it’s hearty, packed with flavor, and loaded with nutrients that keep everyone full and happy. Whether I’m feeding a crowd or just stocking up on comforting leftovers, this is one of those meals I can count on every time. Once I made it part of my Sunday routine, it became a family favorite we all look forward to.
This high protein chili is a hearty, nutritious dish made with lean ground beef, two types of beans, and bold spices. It’s rich in flavor, easy to make, and perfect for family meals or meal prep.
Ingredients
2 tablespoons olive oil
2 pounds extra lean ground beef (90–93% lean)
½ white onion, diced small
1 bell pepper, diced small
2 jalapeño peppers, seeded and diced small
3 cloves garlic, minced
2 tablespoons tomato paste
28 ounces fire roasted crushed tomatoes (1 can)
1½ cups beef broth
18 ounces kidney beans, drained and rinsed (1 can)
18 ounces pinto beans, drained and rinsed (1 can)
12 ounces sweet corn, drained and rinsed (1 can, optional)
2 tablespoons chili powder
1 teaspoon ground cumin
1 teaspoon paprika
1 teaspoon dried oregano
1 teaspoon salt
¼ teaspoon cayenne pepper
Black pepper to taste
Instructions
Heat olive oil in a large Dutch oven over medium heat. Add ground beef and cook until browned, breaking into crumbles. Remove and set aside.
In the same pot, cook diced onion, bell pepper, and jalapeños for 3-5 minutes until soft.
Add minced garlic and cook for 1 minute until fragrant.
Stir in tomato paste and cook for 1-2 minutes, stirring constantly.
Return beef to pot. Add crushed tomatoes, beef broth, chili powder, cumin, paprika, oregano, salt, cayenne, and black pepper. Stir well and bring to a bubble.
Reduce heat to low, cover, and simmer for 45 minutes, stirring occasionally.
Add kidney beans, pinto beans, and sweet corn in the last 15-20 minutes. Stir and continue simmering until heated through.
Remove from heat and let rest for 5 minutes before serving.
Notes
Swap beef with turkey or chicken for a lighter version.
Make vegetarian by using lentils and extra beans.
Use black or cannellini beans for variety.
Adjust spice by keeping jalapeño seeds or adding chipotle peppers.
