High Protein Low Carb White Chicken Chili is my go to when I want something cozy, filling, and fast on a weeknight. Picture a big bowl of creamy, zesty chili that warms you up without weighing you down. This version is light on carbs, big on protein, and super satisfying. If you love meals that feel like a hug but still keep you energized, this one’s for you. You can make it on the stove in under 40 minutes, and it reheats like a dream for lunch the next day. 
Ingredients & Substitutions
We are keeping the ingredient list simple and pantry friendly. These are the items that build flavor, creaminess, and that signature chili body. You can swap a few things to fit your diet or what you have on hand.
- Chicken: Boneless skinless chicken breasts or thighs. Thighs are juicier, breasts are leaner. Either works.
- Seasonings: Chili powder, cumin, oregano, paprika, garlic powder, onion powder, salt, and pepper. Use what you like and adjust heat to taste.
- Aromatics: Onion and garlic. If you are short on time, use 1 teaspoon each of dried onion and garlic powder and move on.
- Green chiles: A small can of diced green chiles brings a mild tangy heat. Choose mild or hot.
- Broth: Low sodium chicken broth so you can control the salt. Bone broth adds extra protein and richness.
- Creaminess: Light cream cheese, Greek yogurt, or cottage cheese. I love using 2 to 4 tablespoons of light cream cheese and stirring in a half cup of 2 percent Greek yogurt off heat for a silky finish without heaviness.
- Beans optional: To keep carbs lower, you can skip beans. If you want a classic feel, add one can of white beans, rinsed. You can also mash half the beans to thicken the chili. For strict low carb, omit beans and use extra chicken.
- Veggies: Cauliflower rice and diced zucchini surprisingly blend right into this chili and add body without extra carbs.
- Lime and cilantro: Fresh lime juice brightens everything, and cilantro brings a fresh pop at the end.
- Optional boosts: A scoop of unflavored whey or collagen added right at the end can bump up protein even more. Stir slowly so it dissolves smoothly.
Substitutions are easy. No cream cheese? Blend cottage cheese until smooth and stir it in. No green chiles? A spoonful of salsa verde or a diced jalapeño works. Want more veggies? Toss in a handful of spinach at the end so it wilts into the pot.
If you are in full soup comfort mode, you might also like this bowl of coziness I make on repeat: wholesome high protein chicken lentil soup for a cozy day. It is not low carb, but it is hearty and balanced.
Note: This recipe is perfect if you crave High Protein Low Carb White Chicken Chili without hard to find ingredients or complicated steps. Keep it simple, and let the spices do the work.
How to Make Healthy White Chicken Chili
Simple steps that deliver big flavor
Start by heating a large pot over medium heat with a drizzle of olive oil. Add diced onion and a pinch of salt. Cook until translucent. Stir in minced garlic and cook for 30 seconds. In go your spices. That quick toast in oil wakes up their flavor and makes your kitchen smell amazing.
Add chicken pieces to the pot and sprinkle with another pinch of salt and pepper. Sear until the edges turn white. You do not need to cook it through yet. Pour in the chicken broth and green chiles. If you are adding cauliflower rice or zucchini, add them now. Bring the pot to a gentle simmer and let everything bubble until the chicken is cooked through and the flavors start to meld, about 12 to 15 minutes.
Now the creamy part. Turn heat to low. Stir in cream cheese until it melts. If you want to keep it extra high protein with less fat, remove the pot from heat and gently whisk in Greek yogurt. Do not boil after adding yogurt; it can split. Taste and adjust salt, add lime juice, and toss in chopped cilantro.
If you prefer thicker chili, you can blend a small scoop of the chili with a hand blender and stir it back in, or simply let it simmer uncovered a few minutes more. There you have it, a pot of High Protein Low Carb White Chicken Chili that is weeknight friendly and meal prep ready.
Tips for Best Results
Make it creamy, bright, and satisfying
Here are little tweaks that make this High Protein Low Carb White Chicken Chili pop every time:
Salt in layers. A pinch when you sweat the onion, a pinch on the chicken, and a final taste at the end. Layered seasoning brings out depth without oversalting.
Use bone broth if you want that extra savory backbone and a little more protein. It gives the chili a cozy homemade feel.
Do not overboil dairy. Cream cheese can simmer softly, but Greek yogurt and cottage cheese need gentle heat or they will separate. Stir off heat for a smooth finish.
Lime at the end. A squeeze of fresh lime right before serving brightens everything. If your chili tastes flat, it probably needs a little acid or a pinch more salt.
Make it ahead. The chili thickens as it sits and tastes even better the next day. Thin with a splash of broth when reheating if you like it looser.
I made this for a busy Tuesday and my partner asked where I ordered it from. The flavor is restaurant level but I put it together in under 40 minutes. It is now my favorite weeknight dinner.
Serving Ideas
Fresh toppings and sides that keep it light
- Crisp toppings: Sliced jalapeños, diced avocado, extra cilantro, a few crushed tortilla chips if you are not strict low carb.
- Protein boost: Add extra shredded chicken on top, or stir in a little cottage cheese to your bowl for added creaminess.
- Veggie sides: Pair with a leafy salad, roasted broccoli, or charred peppers.
- For meal prep: Pack with lime wedges and a small container of chopped cilantro. Add toppings right before eating so they stay fresh.
- Family style: Set out bowls of toppings so everyone can customize their bowl.
If you want more satisfying dinner inspiration that still keeps protein front and center, I keep a growing list here: high protein mains. Lots of choices for busy nights.
Variations
Make it your way
Spicier version: Add diced jalapeño with the onion or a dash of cayenne with the spices. Use hot green chiles if you like heat.
Dairy free: Use a dairy free cream cheese or blend silken tofu until smooth and stir it in at the end. A drizzle of coconut milk can also add body, though it will shift the flavor slightly.
Extra creamy: Blend a part of the chili before adding dairy. This thickens the base naturally. Then stir in a mix of cream cheese and Greek yogurt for that velvety finish.
Keto leaning: Skip beans, use chicken thighs for richer flavor, and add a tablespoon of butter with your oil for a more satisfying mouthfeel while keeping carbs down.
Instant Pot: Sauté onion and garlic, add spices, chicken, broth, green chiles, and veggies. Pressure cook 8 minutes with a quick release. Stir in cream cheese and yogurt off heat, then finish with lime and cilantro.
Slow cooker: Add everything except yogurt and lime. Cook on low for 4 to 6 hours. Stir in dairy and lime at the end. This one is great for weekends or days when you want dinner to make itself.
Classic bean version: If you want that nostalgic white chili vibe, add a can of white beans. Mash some for thickness and keep the rest whole for texture.
Whichever path you choose, the bones of this recipe stay strong and you still end up with delicious High Protein Low Carb White Chicken Chili that tastes like you fussed way more than you did.
Common Questions
Quick Q&A to help you cook with confidence
Can I use rotisserie chicken? Absolutely. Shred about 3 cups of cooked chicken and simmer it in the broth for 5 to 10 minutes. Add dairy at the end and serve.
How do I keep the chili thick without beans? Use cauliflower rice and a little extra chicken. You can also blend a scoop of the chili and stir it back in for body.
What if I accidentally made it too spicy? Stir in more Greek yogurt, add a splash of broth, and a bit of lime. The dairy and acid help balance heat.
How long does it keep? Up to 4 days in the fridge. It freezes well for up to 3 months. Thaw overnight and warm gently on the stove.
Can I double the recipe? Yes. Use a larger pot and give it a few extra minutes to let flavors marry. Season again before serving.
A cozy finish before you dig in
You have got a pot of flavorful, creamy chili that is light on carbs and generous on protein. It is the kind of dinner that keeps you satisfied without slowing you down, and it is flexible enough to fit your taste and schedule. If you want more inspiration or a different method, check out this helpful take on a Healthy White Chicken Chili Recipe, and for a stricter low carb route, this Keto White Chicken Chili guide is great too. Make it tonight, tweak it next time, and soon you will have your very own signature bowl of High Protein Low Carb White Chicken Chili. I cannot wait to hear how you make it yours. 
White Chicken Chili
Ingredients
Method
- Heat a large pot over medium heat and drizzle with olive oil.
- Add diced onion and a pinch of salt, cooking until translucent.
- Stir in minced garlic and sauté for 30 seconds.
- Add spices and toast them in the oil briefly.
- Add chicken pieces, season with salt and pepper, and sear until edges turn white.
- Pour in chicken broth and green chiles, then add cauliflower rice and zucchini if using.
- Bring to a simmer and cook for 12 to 15 minutes until chicken is cooked through.
- Reduce heat to low and stir in cream cheese until it melts.
- If using Greek yogurt, remove from heat and gently whisk it in to avoid boiling.
- Taste and adjust seasoning, adding lime juice and cilantro.
- For thicker chili, blend a scoop or let it simmer to thicken.
Leave a Reply