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High-Protein Chili: High in Nutrients and Flavor

By Holly Darnell, RD

December 16, 2024

Have you ever noticed how a bowl of chili fills you up? That’s because it typically includes plenty of the three macronutrients: carbohydrates, fat and protein. When these three “macros” are balanced, you typically feel satiated after a meal.

We take it one step further in this chili recipe, which goes higher in protein and nutrients than nearly every recipe out there. The extra protein comes courtesy of Bone Broth Protein, which also aids the flavor profile, and the nutrients arrive via the healthy list of ingredients.

Don’t forget to add some of the optional toppings to make this high-protein chili a hit every time you serve it.

Best ingredients

• Olive oil: Rather than using an inferior fat, olive oil is a healthy fat that also helps deliver a sophisticated taste to this chili.

• Ground beef: While you can go with another type of ground meat (such as turkey), ground beef is the classic chili ingredient. If you want to reduce the amount of saturated fat (and increase the protein even more), go with 90 percent lean (10 percent fat) or even 95 percent lean (5 percent fat). The recipe below uses 85 percent lean (15 percent fat).

• Onions and garlic: Don’t skip out on both onion and garlic, as they impart tons of flavor and nutrition into this high-protein chili.

• Bell pepper: Bell peppers feature an extremely high concentration of antioxidants, including a high amount of vitamin C and vitamin A. Go with green, red, yellow or orange!

• Spices: Oregano, chili powder, cumin and sea salt are the four key spices and seasoning ingredients for this high-protein chili.

• Beans: Kidney and black beans are the two best types of beans for this chili. They are partly why each serving is so high in fiber (11 grams). Choose no-salt added canned versions and rinse well in a colander to reduce salt content. Also consider using dried beans and simply soak them overnight in cold water. Rinse them before adding them to the chili mixture.

• Tomatoes: Every chili needs tomatoes, in this case both tomato sauce and fire-roasted canned tomatoes. Fire-roasted tomatoes add a more complex flavor than simple diced or crushed tomatoes. You’ll also get tons of vitamin C, folate and lycopene from this tomato infusion.

• Green chiles: Green chiles are everywhere these days. It’s partly because they add an earthy, tangy flavor without being too spicy.

• Cocoa powder: This ingredient may be a surprise to you, but it’s a great addition to chili to balance out any bitterness while adding some rich flavor.

• Bone Broth Protein: This nourishing, concentrated bone broth features three times more protein than homemade broth and supports a healthy gut and joints. You’ll simply mix four scoops with two cups of beef broth.

• Toppings: To continue with the Southwest theme (green chilis, chili powder, fire-roasted tomatoes), consider adding cheddar cheese, sour cream, green onions, cilantro and avocado to each bowl.

How to make this high-protein chili

This chili can be made in a Dutch oven, large pot or slow cooker. First heat up the olive oil in the Dutch oven or pot — or a medium-sized skillet if you’re going to use a slow cooker — and add the ground beef.

Break up the ground beef with a wooden spoon and cook until browned. Drain off any fat.

Add the onion, garlic and bell pepper to the Dutch oven, pot or skilled … and sauté until tender and onions are translucent.

In the Dutch oven or large pot, add the spices, beans, tomato sauce, fire-roasted tomatoes, green chiles, cocoa powder, Bone Broth Protein, beef broth and bring to a boil. Reduce the heat to low and simmer uncovered for at least two hours.

If you’re using a slow cooker, transfer the beef and veggies from the skillet to the slow cooker. Then add in the rest of the ingredients and stir well. Cook on low for 6 to 8 hours or on high for 4 hours.

Nutrition facts

As you can see from the nutrition facts listed below, each serving is loaded with nutrients.

First, each balanced macronutrient bowl of chili (441 calories) features 34 grams of carbohydrates, 17 grams of fat and 38 grams of protein. You read that right: 38 grams!

Of those 34 grams of carbs, an impressive 11 grams are fiber and only 8 grams are sugar.

Among the many nutrients featured, each serving provides nearly 100 percent Daily Value (DV*) of vitamin C, which helps support a healthy immune system. It provides 57 percent DV of vitamin A, which also supports your immune system along with your vision.

It’s also very high in vitamin B, including 68 percent DV of B12, 60 percent DV of vitamin B1 (thiamin), 48 percent DV of vitamin B6 and 40 percent DV of vitamin B3 (niacin). B vitamins help your body convert food into energy plus help your cells grow and function.

Each serving of this high-protein chili is also high in multiple minerals, including 57 percent DV of zinc, 51 percent DV of copper, 46 percent DV of phosphorus, 33 percent DV of iron, 32 percent DV of manganese and 28 percent DV of magnesium.

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

Frequently asked questions

How long will this chili keep?

It can be kept in the refrigerator for 3-4 days in an airtight container. Otherwise, this chili can be frozen 4-6 months in an airtight container or a freezer safe bag. Thaw in the refrigerator overnight before reheating.

How do I make this chili more watery?

Simply add a cup or two of water. The current recipe is for a thick chili, the preferable texture for most people.

How do I make this chili less spicy?

Rather than using a tablespoon of chili powder, just go with a teaspoon.

Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.