Why This Is The Best Healthy Ground Chicken Chili Recipe

There’s a special kind of comfort that only a warm bowl of chili can provide. But what if you could have all that cozy, hearty flavor in a meal that’s lighter, leaner, and packed with nutrients?

That’s exactly what you get with this ground chicken chili. As a registered dietitian, I’m constantly seeking meals that satisfy cravings without sidelining health goals, and this recipe is a staple in my kitchen for that very reason.

It’s high in protein, full of fiber, and so easy to make, it’s destined to become a favorite for your busy weeknights or lazy Sundays.

What Makes This Chicken Chili So Healthy and Filling?

Many traditional chili recipes call for ground beef, which can be delicious but often high in saturated fat. The simple act of using lean ground chicken instantly makes this a heart-healthier choice.

According to the American Heart Association, choosing lean proteins over those high in saturated fat is a key step in managing cholesterol levels and supporting cardiovascular health. But this chili is more than just a lighter option.

Thanks to the chicken and a generous amount of beans, each serving is loaded with protein and fiber. This powerful combination is the secret to satiety—that feeling of fullness and satisfaction. If you’re looking to start your day with that same feeling, a high-protein breakfast like coffee chia pudding can be a game-changer. Protein is essential for muscle repair and maintenance, while fiber, as highlighted by studies from the Harvard T.H. Chan School of Public Health, is crucial for digestive wellness and helps stabilize blood sugar levels.

So, each spoonful is not just tasty, but it’s actively working to nourish your body.

The Building Blocks of a Perfect Chili

The magic of this chili comes from a few simple, powerful ingredients working in harmony. Here’s a look at our all-star lineup from a nutritional standpoint.

• Lean Ground Chicken: Our star protein. It provides the hearty, satisfying texture of a classic chili while keeping the fat content low. It’s a fantastic source of high-quality protein, which is vital for everything from building muscle to supporting your immune system.
• Black Beans & Kidney Beans: I always use two types of beans for more complex texture and flavor. They are nutritional powerhouses, delivering that one-two punch of plant-based protein and dietary fiber. This fiber helps you feel full longer and is excellent for your gut health.
• Fire-Roasted Diced Tomatoes: Using fire-roasted tomatoes is my secret for adding a subtle, smoky depth without any extra work. Tomatoes are also a prime source of lycopene, a powerful antioxidant that becomes more available to your body when cooked. Research from the Cleveland Clinic suggests lycopene plays a role in promoting long-term health.
• The Spice Blend: Chili powder, cumin, and paprika don’t just add flavor; they bring their own health benefits. Cumin, for instance, has been studied for its role in aiding digestion and is a good source of iron. This blend creates that classic chili taste that is both warm and complex.

Step 1: Create Your Aromatic Base

Every great chili begins with a solid foundation of flavor. We start by heating a bit of olive oil in a large pot or Dutch oven over medium-high heat.

Add your diced onions, bell peppers, and minced garlic. Let them cook for a few minutes, stirring occasionally, until the onions become translucent and fragrant.

This step does more than just soften the vegetables; it releases their natural sweetness, creating the first aromatic layer of flavor that will infuse the entire dish. Don’t rush this part!

Step 2: Brown the Chicken for Maximum Flavor

Once your veggies are fragrant, it’s time to add the ground chicken. Break it up with your spoon and continue cooking until it’s completely browned.

This is a crucial step for flavor. As the chicken cooks, it undergoes the Maillard reaction, a chemical process that creates the deep, savory notes that we associate with cooked meat.

Ensuring the chicken is nicely browned builds a richer, more complex chili. Make sure to drain off any excess fat before moving to the next step to keep the dish light and lean.

Step 3: Bloom the Spices and Combine

With the chicken browned, stir in the tomato paste. Let it cook for about a minute, stirring it into the chicken and vegetable mixture.

This quick step “toasts” the tomato paste, which caramelizes its sugars and deepens the overall tomato flavor, removing any “canned” taste. Now, it’s time for the main event.

Pour in the diced tomatoes, rinsed beans, chicken broth, and all of your spices: chili powder, cumin, paprika, salt, and pepper. Give everything a thorough stir to ensure the spices are well distributed and all the ingredients are acquainted.

Step 4: Let It Simmer and Meld

Bring the chili to a gentle boil, then reduce the heat to low, cover the pot, and let it simmer. I recommend a minimum of 20-30 minutes, but if you have the time, letting it simmer for an hour or even longer will work wonders.

This simmering period is where the real magic happens. The flavors from the spices, vegetables, and chicken meld together, creating a cohesive and deeply flavorful dish.

The chili will also naturally thicken as it cooks. Remember to stir it occasionally to prevent anything from sticking to the bottom of the pot.

What Are The Best Toppings for Chicken Chili?

Toppings are where you can truly make this chili your own! They add texture, flavor, and even more nutrients. Here are some of my favorite healthier options:

• Plain Greek Yogurt: A fantastic substitute for sour cream. It provides the same tangy creaminess but with a significant boost of protein.
• Sliced Avocado: Adds a wonderful creamy texture and is packed with heart-healthy monounsaturated fats and fiber.
• Fresh Cilantro & a Squeeze of Lime: This combination adds a burst of freshness and acidity that cuts through the richness of the chili and brightens up all the flavors.
• Shredded Cheese: A little sharp cheddar or Monterey Jack goes a long way.
• Sliced Jalapeños: For those who like a little extra kick, fresh or pickled jalapeños are a must.
• Crushed Tortilla Chips: For that satisfying crunch! Look for baked chips if you want a lower-fat option.

How To Store, Freeze, and Reheat Your Chili

This chili is perfect for meal prep, as the flavors get even better after a day or two in the fridge.

• To Store: Allow the chili to cool completely, then transfer it to an airtight container. It will keep well in the refrigerator for up to 4 days.
• To Freeze: Chili freezes exceptionally well. Once cooled, portion it into freezer-safe containers or reusable silicone bags. I love using Souper Cubes, which freeze the chili in perfect single-serving blocks. It can be stored in the freezer for up to 3 months.
• To Reheat: Simply thaw a portion in the fridge overnight and gently warm it on the stovetop or in the microwave.

Can You Make This Recipe in a Slow Cooker?

Absolutely! This recipe adapts wonderfully to a slow cooker. The process is very similar, with just a slight adjustment.

1. Follow steps 1 and 2 as written by sautéing the vegetables and browning the chicken in a skillet on the stovetop. This is a crucial step for developing flavor that you don’t want to skip.
2. Transfer the cooked chicken and vegetable mixture to your slow cooker.
3. Add all the remaining ingredients (tomato paste, tomatoes, beans, broth, spices) to the slow cooker and stir to combine.
4. Cook on low for 6-8 hours or on high for 3-4 hours. The chili will be ready when the flavors have melded and the house smells amazing.

Easy Swaps and Fun Variations

This recipe is a fantastic template for you to play with. Don’t be afraid to make substitutions based on your preferences or what’s in your pantry.

• Switch the Protein: Lean ground turkey works as a perfect 1-for-1 substitute. You could also use ground beef or even plant-based crumbles to make a vegetarian version.
• Add More Veggies: This is a great recipe for cleaning out the vegetable drawer. Diced zucchini, corn (frozen or fresh), diced carrots, or even sweet potatoes can be added with the onions and peppers for an extra nutritional boost, just like in our popular 30-minute chicken and peppers skillet.
• Adjust the Heat: If you like it spicy, add a diced jalapeño or serrano pepper with the onions. You can also add a pinch of cayenne pepper or a dash of your favorite hot sauce.
• Change the Beans: No kidney or black beans? No problem. Pinto beans, cannellini beans, or even chickpeas would work well.

Your Step-by-Step Ground Chicken Chili Recipe

Prep time: 10 minutes
Cook time: 40 minutes
Servings: 6

Ingredients:

• 1 tbsp olive oil
• 1 large yellow onion, diced
• 2 bell peppers (any color), diced
• 4 cloves garlic, minced
• 1 lb lean ground chicken (93/7 or leaner)
• 2 tbsp tomato paste
• 1 (28 oz) can fire-roasted diced tomatoes, undrained
• 1 (15 oz) can black beans, rinsed and drained
• 1 (15 oz) can kidney beans, rinsed and drained
• 1 cup low-sodium chicken broth
• 2 tbsp chili powder
• 1 tbsp ground cumin
• 1 tsp paprika
• 1/2 tsp salt (or to taste)
• 1/4 tsp black pepper

Instructions:

1. Heat olive oil in a large pot or Dutch oven over medium-high heat. Add the diced onion and bell peppers and cook, stirring occasionally, for 4-5 minutes until they begin to soften. Add the minced garlic and cook for another minute until fragrant.
2. Add the ground chicken to the pot. Use a spoon to break it apart and cook for 8-10 minutes, until fully browned. Drain any excess liquid if necessary.
3. Stir in the tomato paste and cook for 1 minute, coating the chicken and vegetables.
4. Add the remaining ingredients: fire-roasted tomatoes, black beans, kidney beans, chicken broth, chili powder, cumin, paprika, salt, and pepper. Stir everything together until well combined.
5. Bring the chili to a simmer, then reduce the heat to low. Cover the pot and let it cook for at least 30 minutes, or up to an hour for deeper flavor, stirring occasionally.
6. Taste the chili and adjust seasoning with more salt and pepper if needed. Serve hot with your favorite toppings.

Nutrition (Estimate per serving):
Calories: 305kcal | Carbohydrates: 34g | Protein: 25g | Fat: 9g | Saturated Fat: 2g | Fiber: 11g | Sugar: 8g | Sodium: 510mg

Conclusion

This ground chicken chili isn’t just another recipe; it’s a perfect example of how comforting, delicious food can also be incredibly nourishing. As a dietitian, I love that it delivers on flavor while packing a serious punch of protein and fiber, keeping you full and energized.

It’s endlessly customizable, perfect for meal prep, and a guaranteed crowd-pleaser. Give this recipe a try, and you’ll have a new go-to meal for busy weeknights and cozy weekends alike.