High Protein Chili Con Carne (Lean) is the kind of cozy weeknight hero that fits right into a busy life: it’s bold, comforting, and secretly great for you, and it easily earns a spot in your rotation of Quick Healthy Dinner Recipes that the whole family will actually look forward to. This lighter version is packed with lean protein, fiber-rich beans, and veggies, so you get that classic chili flavor without the heavy, greasy feeling afterward. It’s ideal for meal prep, budget-friendly, and flexible enough to serve over rice, with baked potatoes, or alongside a simple salad when you want something satisfying but still on the healthier side.
Nutritional Benefits
This lean chili con carne is designed to be both high protein and macro-friendly, using extra lean ground beef and kidney beans for a powerful combo of protein and fiber. Each serving is filling enough to keep you satisfied for hours, supports muscle repair after a workout, and helps stabilize blood sugar thanks to the slower-digesting complex carbs from beans and tomatoes. The tomatoes, peppers, onions, and spices bring a spectrum of antioxidants, vitamins, and minerals that support immunity, heart health, and overall wellness, making this a smart choice for anyone focusing on healthier weeknight meals.
Here’s an approximate nutrition breakdown per serving (will vary slightly based on brands and portion sizes):
| Nutrition | Per Serving (Approx.) |
|---|---|
| Calories | 300–340 kcal |
| Protein | 35–40 g |
| Carbohydrates | 25–30 g |
| Dietary Fiber | 8–10 g |
| Total Fat | 7–10 g |
| Saturated Fat | 3–4 g |
| Sugars (from veggies) | 6–8 g |
| Sodium | Depends on broth and salt used |
Ingredients & Substitutions
Here’s what you’ll need for this High Protein Chili Con Carne (Lean), plus easy swaps so you can use what you already have in your kitchen.
| Ingredient | Role | Possible Substitutions |
|---|---|---|
| Extra lean ground beef (93–96% lean) | Main protein source; gives classic chili flavor | Ground turkey, chicken, very lean pork, plant-based mince, or extra beans |
| Olive oil | Helps sauté veggies and brown meat | Avocado oil, canola oil, or a light cooking spray |
| Onion (yellow or white), diced | Base flavor and natural sweetness | Red onion, shallots, or pre-chopped frozen onion |
| Bell pepper, diced | Adds color, crunch, and vitamin C | Any color bell pepper, poblano, or frozen mixed peppers |
| Garlic, minced | Deep savory flavor | Garlic powder or garlic paste |
| Kidney beans, drained and rinsed | Fiber, protein, and hearty texture | Black beans, pinto beans, or a mixed bean blend |
| Crushed or chopped tomatoes (canned) | Forms the saucy chili base | Passata, tomato sauce, or a mix of diced tomatoes and tomato puree |
| Tomato paste | Intensifies tomato flavor and thickens | Extra crushed tomatoes cooked down longer |
| Low-sodium beef or vegetable broth | Adds depth and helps simmer ingredients | Chicken broth or water plus extra spices |
| Chili powder | Primary chili flavor and warmth | Chipotle chili powder or a mild chili blend |
| Ground cumin | Smoky, earthy backbone of the spice mix | Ground coriander (for a milder profile) |
| Smoked paprika | Smokiness without extra fat | Regular paprika plus a dash of liquid smoke |
| Dried oregano | Herbal note that brightens the chili | Italian seasoning or dried thyme |
| Salt and black pepper | Brings all the flavors together | Season to taste with your favorite salt blend |
| Optional toppings: Greek yogurt, chopped cilantro, sliced jalapeños, lime | Freshness, creaminess, and a little heat | Reduced-fat sour cream, green onions, or shredded light cheese |
Equipment Needed
– Large heavy-bottomed pot or Dutch oven
– Wooden spoon or spatula
– Sharp knife and cutting board
– Measuring cups and spoons
– Ladle for serving
Step-by-Step Instructions
This High Protein Chili Con Carne (Lean) comes together in under an hour and is mostly hands-off simmer time, making it perfect for those Quick Healthy Dinner Recipes nights when you still want something hearty and homemade.
1. Prep your ingredients
Dice the onion and bell pepper, mince the garlic, and drain and rinse your kidney beans so everything is ready to go before you start cooking.
2. Brown the lean beef
Heat a drizzle of olive oil in a large pot over medium-high heat. Add the extra lean ground beef, breaking it up with a spoon as it cooks. Cook until fully browned and no pink remains, then drain any excess liquid if needed to keep the chili lean.
3. Sauté the vegetables
Push the meat to one side of the pot (or remove it briefly), then add the onion and bell pepper. Sauté for 4–5 minutes until softened and lightly golden. Stir in the garlic and cook for another 30 seconds until fragrant, being careful not to burn it.
4. Bloom the spices
Sprinkle in the chili powder, cumin, smoked paprika, oregano, salt, and pepper. Stir well so the spices coat the meat and veggies, and let them cook for about 1 minute to deepen their flavor.
5. Build the saucy base
Stir in the tomato paste and cook for another minute, then pour in the crushed tomatoes and broth. Scrape the bottom of the pot to release any browned bits (they add tons of flavor).
6. Simmer to develop flavor
Bring the mixture to a gentle boil, then reduce the heat to low. Cover partially and let the chili simmer for 25–30 minutes, stirring occasionally. This step helps the flavors meld and the sauce thicken without needing extra fat.
7. Add beans and adjust
Stir in the kidney beans and continue to simmer for another 10–15 minutes. Taste and adjust seasoning with more salt, pepper, or chili powder if you like it spicier.
8. Serve with your favorite toppings
Ladle the chili into bowls and top with a spoonful of Greek yogurt, fresh cilantro, jalapeños, or a squeeze of lime. Pair it with rice, a baked sweet potato, or a green salad to turn it into a full, balanced meal.
Troubleshooting & Pro Tips
– Chili too thin?
Let it simmer uncovered for 10–15 minutes to reduce, or mash a few beans in the pot to naturally thicken without adding flour or cornstarch.
– Chili too thick?
Stir in a splash of broth or water until you reach your preferred consistency.
– Not enough flavor?
Add a bit more salt first, then adjust spices. A teaspoon of cocoa powder or a dash of Worcestershire sauce can add surprising depth without extra calories.
– Too spicy?
Stir in extra crushed tomatoes or a spoonful of Greek yogurt to mellow the heat.
– Want even more protein?
Add an extra half cup of beans or toss in some lentils during the simmering stage for a boost without changing the flavor too much.
– Serving for guests?
Set up a “chili bar” with toppings like shredded light cheese, avocado slices, yogurt, and chopped herbs so everyone can customize their bowl.
Storage & Make-Ahead Tips
– Fridge:
Let the chili cool completely, then store in airtight containers for up to 4 days. The flavor gets even better on day two and three.
– Freezer:
Portion into freezer-safe containers and freeze for up to 3 months. Thaw overnight in the fridge, then reheat gently on the stove or in the microwave with a splash of water or broth.
– Meal prep:
Divide into single-serve containers with rice or quinoa for grab-and-go lunches or a fast weeknight dinner.
– Reheating:
Warm over medium-low heat on the stove, stirring occasionally, until heated through. In the microwave, cover loosely and heat in 45–60 second intervals, stirring between bursts.
Conclusion
High Protein Chili Con Carne (Lean) is one of those rare recipes that checks every box: it’s comforting, flavorful, budget-friendly, and fits seamlessly into your rotation of Quick Healthy Dinner Recipes for busy weeknights, game days, or relaxed Sundays. Whether you’re cooking for one, two, or a hungry family, this lean chili is easy to scale, simple to customize, and packed with the kind of balanced nutrition that supports long-term healthy habits without sacrificing taste.
FAQ
Can I make this chili in a slow cooker?
Yes. Brown the meat and sauté the onions, peppers, and garlic on the stovetop first. Transfer everything to the slow cooker with the tomatoes, broth, spices, and beans. Cook on LOW for 6–8 hours or HIGH for 3–4 hours.
How can I make this chili dairy-free?
The chili itself is naturally dairy-free. Just skip dairy toppings like cheese and use dairy-free yogurt or avocado slices instead.
Is this recipe kid-friendly?
Absolutely. Use mild chili powder and skip extra hot peppers. You can always serve sliced jalapeños or hot sauce on the side for spice-lovers.
What can I serve with this chili to keep it light?
Try a simple green salad, steamed veggies, or a baked sweet potato to keep the meal balanced and nutrient-dense without feeling heavy.
Can I turn leftovers into another meal?
Yes. Use leftovers as a topping for baked potatoes, rolled into burritos, layered over tortilla chips for lighter “nachos,” or spooned over roasted veggies for an easy bowl.
If you love recipes like this and want more Quick Healthy Dinner Recipes, don’t miss this creamy and cozy twist on a crowd-pleasing favorite in my external link to Quick Healthy Dinner Recipes , and be sure to Follow me on Pinterest for more High Protein Chili Con Carne (Lean).
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