Best High Protein White Chicken Chili

If you’re looking for a cozy, savory bowl that packs serious protein without sacrificing flavor, this high-protein white chicken chili is the answer. It’s creamy (without heavy cream), bright from lime and cilantro, and built around lean chicken and white beans to keep each serving satisfying. Whether you’re meal-prepping for the week, refueling after a workout, or simply want a comforting dinner, this chili delivers. Pairing a hearty meal like this with targeted strength work can speed recovery — for example, complement your meal and arm-day with exercises like triceps exercises to maximize gains.

Why this recipe works:

• High-quality protein from chicken (and beans) supports muscle repair and satiety.
• A base of aromatics and white beans gives creamy texture without heavy dairy.
• Flexible cooking methods: stovetop, slow cooker, or Instant Pot.

Ingredients (6 servings)

• 1.5 lb (about 680 g) boneless skinless chicken breasts or thighs
• 1 tbsp olive oil
• 1 medium yellow onion, diced
• 3 cloves garlic, minced
• 1–2 jalapeños, seeded and minced (optional; adjust heat)
• 2 tsp ground cumin
• 1 tsp dried oregano
• 1/2 tsp smoked paprika (optional)
• 4 cups low-sodium chicken broth
• 2 (15-oz) cans cannellini or great northern beans, drained and rinsed
• 1 cup frozen corn (optional)
• 1 (4-oz) can diced green chiles (mild or hot)
• 1 lime, juiced (plus wedges for serving)
• 1/2 cup plain Greek yogurt or low-fat sour cream (stirred in off-heat)
• Salt and freshly ground black pepper, to taste
• 1/4 cup chopped fresh cilantro (for garnish)
• Optional toppings: avocado slices, shredded cheddar or Monterey Jack, sliced green onions, tortilla chips

Equipment and timing

• Stovetop: about 40 minutes total
• Slow cooker: 4–6 hours on low
• Instant Pot/pressure cooker: ~25 minutes total (including pressurize and natural release)

Stovetop method (straightforward and fast)

1. Season chicken lightly with salt and pepper. In a large pot or Dutch oven, heat olive oil over medium-high heat. Brown chicken 3–4 minutes per side until golden (it will finish cooking in the broth). Remove and set aside.
2. Add onion to the pot and sauté 4–5 minutes until translucent. Stir in garlic, jalapeño, cumin, oregano, and smoked paprika; cook 30–60 seconds until fragrant.
3. Return chicken to pot, add chicken broth, beans, corn, and green chiles. Bring to a simmer, reduce heat to low, cover, and simmer 18–22 minutes until chicken is cooked through.
4. Remove chicken and shred with two forks; return to pot. Stir in lime juice and Greek yogurt off the heat. Taste and adjust seasoning with salt and pepper.
5. Serve hot with cilantro and your choice of toppings.

Slow cooker shortcut

• Brown chicken and sauté aromatics as above (optional), then add everything to slow cooker. Cook low 4–6 hours or high 2–3 hours. Shred chicken in the cooker and stir in lime and yogurt at the end.

Instant Pot option

• Sauté onion and spices with the Instant Pot’s Sauté function, add remaining ingredients, then pressure cook on high for 10 minutes with a natural release of 10 minutes. Shred chicken and finish with lime and yogurt.

Nutrition and protein
This recipe is designed to be higher in protein than a typical chili thanks to the generous amount of lean chicken plus beans and Greek yogurt. Depending on exact portions and brands, you can expect roughly 40–55 g of protein per serving (6 servings total). To boost protein further, use extra chicken, add a scoop of unflavored protein powder stirred into the pot at the end (mildly affects texture), or serve over quinoa.

Flavor and texture tips

• For extra depth, roast a poblano or two, peel and dice them, and add with the beans.
• If you prefer a creamier chili, blend 1 cup of the cooked beans with a bit of broth and stir back in.
• To lower sodium, use no-salt-added beans and low-sodium broth, then season to taste at the end.
• Rotisserie chicken is a time-saving option if you’re short on time — just reduce simmering time.

Variations and dietary swaps

• Dairy-free: replace Greek yogurt with full-fat coconut milk (stir in a little at a time until desired creaminess).
• Lower-carb: skip the beans and add extra vegetables (zucchini, cauliflower) and more chicken.
• Spicy: add chipotle in adobo or extra jalapeños; smoky heat balances the tangy yogurt and lime.

Meal prep and storage

• Keeps well in the fridge for up to 4 days; cool completely before refrigerating.
• Freezes well for up to 3 months—cool, portion, and store in airtight containers. Thaw overnight in the fridge and reheat gently on the stovetop.
• This chili is convenient for make-ahead lunches; portion into microwave-safe containers and add fresh toppings after reheating.

Balanced fitness context
High-protein meals like this chili are especially useful when paired with a well-rounded fitness routine focused on strength and core work to build lean mass and improve posture. For balanced midsection and rotational strength, add oblique-focused moves such as oblique exercises into your training plan — they pair nicely with a protein-forward nutrition strategy.

Conclusion

If you want another take or an alternative recipe to compare flavors and macros, check out this version of High Protein White Chicken Chili for more ideas and variations.