10 High-Protein Chili Recipes for Fall

A bowl of chili checks almost every box nutrition researchers look for in a weight-friendly meal: it’s high in protein, loaded with fiber from beans and vegetables, and slow to digest, which helps blunt the blood sugar swings that can trigger snacking an hour later. Research published by the Harvard T.H. Chan School of Public Health notes that protein and fiber are two of the most reliable levers for satiety, and a well-built chili delivers both in the same spoonful. These 10 recipes push the protein even higher than a traditional recipe, without losing the smoky, slow-simmered flavor that makes chili a fall staple in the first place.

Why High-Protein Chili Works So Well for Weight Loss

Most classic chili recipes lean on ground beef and beans for protein, but a few small swaps, more lean meat per serving, a second bean, a spoonful of Greek yogurt or cottage cheese stirred in, can push a single bowl from 18 grams of protein to 30 or more. According to the National Institutes of Health, protein has the highest thermic effect of any macronutrient, meaning your body burns more calories digesting it than it does digesting carbs or fat. Pair that with the soluble fiber in beans, which the Mayo Clinic credits with slowing digestion and improving fullness, and you get a meal that’s genuinely hard to overeat.

1. Smoky Turkey and White Bean Chili

Ground turkey keeps this chili leaner than a beef version while smoked paprika and chipotle powder add the depth you’d normally get from fattier meat.

Why It Works: Two cans of cannellini beans layer in extra plant protein and fiber on top of the turkey, so the protein count climbs without the saturated fat of a heavier cut of beef.

Prep Time: 15 min  |  Cook Time: 35 min  |  Servings: 6

Ingredients:

• 1.5 lbs ground turkey (93% lean)
• 2 cans (15 oz each) cannellini beans, drained
• 1 yellow onion, diced
• 3 garlic cloves, minced
• 1 can (14.5 oz) fire-roasted diced tomatoes
• 2 cups low-sodium chicken broth
• 2 tsp smoked paprika
• 1 tsp chipotle powder
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and cook 4 minutes until soft.
2. Add garlic and ground turkey; cook, breaking it up, until no longer pink, about 6 minutes.
3. Stir in smoked paprika and chipotle powder; cook 1 minute until fragrant.
4. Add beans, tomatoes, and broth. Bring to a simmer.
5. Reduce heat and simmer uncovered 25 minutes, stirring occasionally.
6. Season with salt and pepper before serving.

2. Classic Beef and Black Bean Chili

This is the chili most people picture, lean ground beef, black beans, and a rich tomato base, just rebalanced to carry more protein per bowl.

Why It Works: Using 90% lean ground beef instead of standard 80% cuts a meaningful amount of saturated fat without sacrificing the protein you’re after, and black beans add roughly 15 grams of plant protein per can.

Prep Time: 15 min  |  Cook Time: 40 min  |  Servings: 6

Ingredients:

• 1.5 lbs ground beef (90% lean)
• 2 cans (15 oz each) black beans, drained
• 1 red onion, diced
• 1 red bell pepper, diced
• 3 garlic cloves, minced
• 1 can (28 oz) crushed tomatoes
• 2 tbsp chili powder
• 1 tsp ground cumin
• 1 tbsp olive oil
• Salt and pepper to taste

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and bell pepper; cook 5 minutes.
2. Add garlic and ground beef; cook, breaking it up, until browned, about 7 minutes. Drain excess fat.
3. Stir in chili powder and cumin; cook 1 minute.
4. Add black beans and crushed tomatoes. Bring to a simmer.
5. Reduce heat and simmer uncovered 30 minutes, stirring occasionally.
6. Season with salt and pepper before serving.

3. Three-Bean Vegetarian Chili with Cottage Cheese Swirl

Black beans, kidney beans, and pinto beans build a hearty, meat-free base, and a swirl of cottage cheese on top adds a creamy finish along with a serious protein boost.

Why It Works: Cottage cheese is one of the highest-protein dairy foods available (about 12 grams per half cup), so stirring it in works like a protein powder that also adds richness and tang.

Prep Time: 15 min  |  Cook Time: 30 min  |  Servings: 6

Ingredients:

• 1 can (15 oz) black beans, drained
• 1 can (15 oz) kidney beans, drained
• 1 can (15 oz) pinto beans, drained
• 1 onion, diced
• 2 garlic cloves, minced
• 1 can (14.5 oz) diced tomatoes
• 1.5 cups vegetable broth
• 2 tbsp chili powder
• 1 cup low-fat cottage cheese, for topping
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and cook 4 minutes.
2. Add garlic and chili powder; cook 1 minute.
3. Add all three beans, tomatoes, and broth. Bring to a simmer.
4. Simmer uncovered 25 minutes, mashing a portion of the beans against the pot for a thicker texture.
5. Ladle into bowls and top each with a spoonful of cottage cheese.

4. Slow Cooker Chicken Chili Verde

Shredded chicken breast simmers in a tangy tomatillo and green chile base for a lighter, brighter take on chili that’s still deeply savory.

Why It Works: Chicken breast is one of the leanest high-protein proteins available, and cooking it whole in the slow cooker keeps it moist without needing extra oil.

Prep Time: 15 min  |  Cook Time: 6 hours (slow cooker)  |  Servings: 6

Ingredients:

• 2 lbs boneless, skinless chicken breast
• 1 lb tomatillos, husked and halved
• 2 poblano peppers, diced
• 1 onion, diced
• 3 garlic cloves
• 1 can (15 oz) white beans, drained
• 2 cups chicken broth
• 1 tsp cumin
• Juice of 1 lime

Instructions:

1. Add chicken, tomatillos, poblanos, onion, garlic, beans, broth, and cumin to a slow cooker.
2. Cook on low 6 hours, until chicken shreds easily.
3. Remove chicken, shred with two forks, and return to the pot.
4. Stir in lime juice before serving.

5. White Chicken Chili with Greek Yogurt

Great Northern beans and shredded chicken simmer in a light, creamy broth finished with Greek yogurt instead of heavy cream.

Why It Works: Swapping sour cream or heavy cream for plain Greek yogurt keeps the creamy texture while roughly doubling the protein of the dairy component.

Prep Time: 15 min  |  Cook Time: 30 min  |  Servings: 6

Ingredients:

• 1.5 lbs cooked, shredded chicken breast
• 2 cans (15 oz each) Great Northern beans, drained
• 1 onion, diced
• 2 cans (4 oz each) diced green chiles
• 3 cups chicken broth
• 1 tsp cumin
• 1 cup plain nonfat Greek yogurt
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and cook 4 minutes.
2. Add green chiles, cumin, beans, and broth. Simmer 20 minutes.
3. Stir in shredded chicken and heat through, about 5 minutes.
4. Remove from heat and stir in Greek yogurt just before serving (don’t let it boil once added).

6. Bison and Sweet Potato Chili

Ground bison brings a slightly sweeter, richer flavor than beef with less fat, and cubed sweet potato adds body along with a dose of fiber and beta-carotene.

Why It Works: Bison is naturally leaner than most cuts of beef but still protein-dense, so you get a hearty, meaty chili without as much saturated fat weighing it down.

Prep Time: 20 min  |  Cook Time: 40 min  |  Servings: 6

Ingredients:

• 1.5 lbs ground bison
• 2 medium sweet potatoes, peeled and cubed
• 1 onion, diced
• 3 garlic cloves, minced
• 1 can (15 oz) kidney beans, drained
• 1 can (14.5 oz) diced tomatoes
• 2 cups beef broth
• 2 tbsp chili powder
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and cook 4 minutes.
2. Add garlic and ground bison; cook, breaking it up, until browned, about 6 minutes.
3. Stir in chili powder; cook 1 minute.
4. Add sweet potato, beans, tomatoes, and broth. Bring to a simmer.
5. Cover and simmer 30 minutes, until sweet potato is tender.

7. Chipotle Lentil and Ground Beef Chili

Red lentils dissolve into the broth as they cook, thickening this chili naturally while quietly adding plant protein alongside the beef. For more ways to cook with them, see our high-protein lentil recipes.

Why It Works: Lentils are one of the few plant foods that combine high protein with high fiber in one package, so pairing them with beef stretches the meat further without diluting the protein count.

Prep Time: 15 min  |  Cook Time: 35 min  |  Servings: 6

Ingredients:

• 1 lb ground beef (90% lean)
• 1 cup dried red lentils, rinsed
• 1 onion, diced
• 3 garlic cloves, minced
• 1-2 chipotle peppers in adobo, minced
• 1 can (28 oz) crushed tomatoes
• 3 cups beef broth
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and cook 4 minutes.
2. Add garlic and ground beef; cook, breaking it up, until browned, about 6 minutes. Drain excess fat.
3. Stir in chipotle peppers, lentils, tomatoes, and broth.
4. Bring to a boil, then reduce heat and simmer uncovered 25 minutes, until lentils are tender and the chili has thickened.

8. Pumpkin Turkey Chili

Pumpkin puree stirred into a classic turkey chili base adds a subtle sweetness and velvety texture that feels distinctly like fall.

Why It Works: Pumpkin adds fiber and volume for very few calories, which means bigger, more satisfying portions without pushing the calorie count up.

Prep Time: 15 min  |  Cook Time: 35 min  |  Servings: 6

Ingredients:

• 1.5 lbs ground turkey (93% lean)
• 1 can (15 oz) pumpkin puree (not pie filling)
• 1 can (15 oz) black beans, drained
• 1 onion, diced
• 3 garlic cloves, minced
• 1 can (14.5 oz) diced tomatoes
• 2 cups chicken broth
• 2 tsp chili powder
• 1/2 tsp cinnamon
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and cook 4 minutes.
2. Add garlic and ground turkey; cook, breaking it up, until no longer pink, about 6 minutes.
3. Stir in chili powder and cinnamon; cook 1 minute.
4. Add pumpkin puree, beans, tomatoes, and broth. Stir until smooth.
5. Simmer uncovered 25 minutes, stirring occasionally.

9. Instant Pot Steak and Black Bean Chili

Cubed sirloin steak turns fork-tender under pressure in a fraction of the time it would take on the stovetop, for a chili with real bite. More pressure-cooker dinners are in our healthy Instant Pot recipes.

Why It Works: Steak holds up better than ground meat in a pressure cooker, staying tender while contributing a dense hit of protein and iron per serving.

Prep Time: 15 min  |  Cook Time: 25 min (Instant Pot)  |  Servings: 6

Ingredients:

• 1.5 lbs sirloin steak, cubed
• 2 cans (15 oz each) black beans, drained
• 1 onion, diced
• 3 garlic cloves, minced
• 1 can (14.5 oz) fire-roasted diced tomatoes
• 1.5 cups beef broth
• 2 tbsp chili powder
• 1 tbsp olive oil

Instructions:

1. Set Instant Pot to sauté. Heat olive oil and brown steak in batches, about 3 minutes per batch. Remove.
2. Add onion and garlic; sauté 3 minutes.
3. Return steak to the pot with chili powder, beans, tomatoes, and broth.
4. Seal and cook on high pressure 15 minutes. Allow a natural release for 10 minutes, then quick release.

10. High-Protein Quinoa and Black Bean Chili

Quinoa takes the place of rice or extra beans here, adding a complete plant protein with a pleasant, slightly nutty bite in every spoonful.

Why It Works: Quinoa is a complete protein on its own, meaning it contains all nine essential amino acids, which is unusual for a plant food and makes this vegetarian chili more filling than most.

Prep Time: 15 min  |  Cook Time: 30 min  |  Servings: 6

Ingredients:

• 1 cup dry quinoa, rinsed
• 2 cans (15 oz each) black beans, drained
• 1 onion, diced
• 1 red bell pepper, diced
• 3 garlic cloves, minced
• 1 can (28 oz) crushed tomatoes
• 2 cups vegetable broth
• 2 tbsp chili powder
• 1 tbsp olive oil

Instructions:

1. Heat olive oil in a large pot over medium heat. Add onion and bell pepper; cook 5 minutes.
2. Add garlic and chili powder; cook 1 minute.
3. Add quinoa, beans, tomatoes, and broth. Bring to a boil.
4. Reduce heat, cover, and simmer 20 minutes, until quinoa is tender and has absorbed most of the liquid.

Quick Reference: All 10 Recipes at a Glance

Bottom Line

Chili is already one of the easiest meals to build a healthy dinner rotation around, batch-friendly, freezer-friendly, and naturally forgiving of substitutions. Leaning into leaner meats, an extra can of beans, or a dairy swap like Greek yogurt or cottage cheese is a small effort for a real jump in protein and staying power, especially as the weather turns and heartier meals start sounding appealing again.

This article is for informational purposes only and is not a substitute for personalized advice from a registered dietitian or physician.

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