High Protein Chili Con Carne (Lean) is a game-changer for those busy weeknights when you crave something hearty and nutritious without spending hours in the kitchen. This protein-packed dish delivers incredible flavor while supporting your health goals, making it perfect for meal prep or feeding a hungry family. As someone always searching for quick healthy dinner recipes, I’ve refined this recipe to maximize protein while keeping the fat content reasonable. The combination of lean ground beef, beans, and vegetables creates a satisfying meal that will keep you full for hours without weighing you down.
Nutritional Benefits
This High Protein Chili Con Carne (Lean) isn’t just delicious—it’s packed with nutrients your body needs. The lean ground beef provides high-quality protein essential for muscle maintenance and repair. Beans add additional protein plus fiber to support gut health and provide lasting energy. The tomatoes and bell peppers contribute important vitamins and antioxidants, while the spices like cumin and chili powder have anti-inflammatory properties.
| Nutrition (Per Serving) | Amount |
|---|---|
| Calories | 320 |
| Protein | 32g |
| Carbohydrates | 28g |
| Fiber | 9g |
| Fat | 10g |
| Sodium | 480mg |
| Iron | 5mg |
Ingredients & Substitutions
| Ingredient | Role | Possible Substitutions |
|---|---|---|
| 1 lb lean ground beef (93/7) | Main protein source | Ground turkey, chicken, or plant-based meat alternatives |
| 1 large onion, diced | Flavor base | Shallots or leeks |
| 2 bell peppers, diced | Texture and vitamins | Poblano peppers or zucchini |
| 3 cloves garlic, minced | Aromatic flavor | 1 tsp garlic powder or 1 tbsp garlic paste |
| 2 tbsp tomato paste | Richness and thickness | Red pepper paste or 1 tbsp ketchup + 1 tsp brown sugar |
| 1 can (14.5 oz) diced tomatoes | Base for sauce | Fresh tomatoes (4 medium) or tomato sauce |
| 1 can (15 oz) kidney beans, drained | Additional protein and fiber | Black beans or pinto beans |
| 1 can (15 oz) black beans, drained | Additional protein and fiber | Pinto beans or chickpeas |
| 1 cup beef broth (low sodium) | Liquid and flavor | Chicken broth or vegetable broth |
| 2 tbsp chili powder | Primary seasoning | 1 tbsp chili powder + 1 tbsp paprika |
| 1 tbsp cumin | Warm, earthy flavor | 1 tsp coriander + 1/2 tsp caraway |
| 1 tsp oregano | Herbal note | Marjoram or Italian seasoning |
| 1/2 tsp smoked paprika | Smoky depth | Regular paprika + drop of liquid smoke |
| Salt and pepper to taste | Seasoning balance | Garlic salt, celery salt |
Equipment Needed
– Large Dutch oven or heavy-bottomed pot
– Sharp knife for chopping
– Cutting board
– Wooden spoon or spatula
– Measuring spoons and cups
– Can opener
– Ladle for serving
Step-by-Step Instructions
1. Prep Your Ingredients: Dice onion and bell peppers. Mince garlic. Drain and rinse beans. Having everything ready before cooking makes the process much smoother.
2. Brown the Meat: Heat a large Dutch oven or pot over medium-high heat. Add the lean ground beef and cook until no longer pink, breaking it up with a wooden spoon as it cooks (about 5-7 minutes). If using 93/7 beef, you shouldn’t need to drain it, but if excess fat appears, remove it.
3. Add Aromatics: Add diced onions and bell peppers to the pot with the browned meat. Cook for 3-5 minutes until vegetables begin to soften. Add minced garlic and cook for another 30 seconds until fragrant.
4. Incorporate Tomato Paste: Stir in tomato paste and cook for 1-2 minutes to develop a deeper flavor. This step adds richness to your High Protein Chili Con Carne (Lean) and helps create that classic chili depth.
5. Add Spices: Sprinkle in chili powder, cumin, oregano, smoked paprika, salt, and pepper. Stir to coat the meat and vegetables evenly with spices.
6. Pour in Liquids and Beans: Add diced tomatoes with their juice, beef broth, kidney beans, and black beans. Stir well to combine all ingredients.
7. Simmer: Bring the mixture to a boil, then reduce heat to low. Cover and simmer for 20-30 minutes, stirring occasionally. For even more developed flavor, simmer for up to an hour.
8. Final Seasoning: Taste and adjust seasonings as needed. Sometimes a quick healthy dinner recipe like this benefits from a final taste check before serving.
9. Serve: Ladle into bowls and serve with optional toppings like diced avocado, Greek yogurt (as a healthier alternative to sour cream), shredded cheese, cilantro, or diced green onions.
Troubleshooting & Pro Tips
– Too Thick? If your chili becomes too thick during simmering, add a little more broth or even water to reach your desired consistency.
– Too Thin? Let it simmer uncovered for an additional 10-15 minutes to reduce, or stir in 1 tablespoon of cornmeal as a natural thickener.
– Not Spicy Enough? Add a diced jalapeño with the bell peppers or stir in a dash of cayenne pepper at the end.
– Meal Prep Pro Tip: This chili actually tastes better the next day as the flavors continue to develop overnight in the refrigerator.
– Protein Boost: For even more protein, consider adding a scoop of unflavored protein powder or using a higher protein-to-fat ratio ground beef (like 96/4).
– One-Pot Wonder: This entire meal cooks in a single pot, making cleanup a breeze—perfect for busy weeknights.
Storage & Make-Ahead Tips
– Refrigeration: Store cooled chili in airtight containers in the refrigerator for up to 4 days.
– Freezing: Portion into freezer-safe containers and freeze for up to 3 months. Label with the date and contents.
– Thawing: Thaw overnight in the refrigerator for best results.
– Reheating: Warm on the stovetop over medium heat until hot throughout, stirring occasionally. Add a splash of broth if needed to restore moisture.
– Make Ahead: This chili is perfect for meal prep! Make a double batch on Sunday for quick healthy dinner recipes throughout the week.
– Serving Suggestion: Keep toppings stored separately in the refrigerator for quick assembly when ready to eat.
Conclusion
This High Protein Chili Con Carne (Lean) proves that nutritious food doesn’t have to be complicated or boring. With 32 grams of protein per serving and loaded with fiber-rich beans and vegetables, it’s an excellent choice for anyone looking to balance health with convenience. The beauty of this recipe lies in its versatility—it’s perfect for meal prep, freezes beautifully, and can be easily customized to suit your taste preferences or what you have on hand. Whether you’re feeding a hungry family or meal prepping for the week, this quick healthy dinner recipe deserves a regular spot in your rotation.
FAQ
Can I make this chili vegetarian?
Yes! Replace the ground beef with an extra can of beans, lentils, or a plant-based meat alternative. Use vegetable broth instead of beef broth.
Is this recipe gluten-free?
Yes, this recipe is naturally gluten-free, but always check your broth and canned goods labels to ensure they don’t contain hidden gluten ingredients.
Can I make this in a slow cooker?
Absolutely! Brown the meat first, then transfer all ingredients to a slow cooker. Cook on low for 6-8 hours or high for 3-4 hours.
How can I make this spicier?
Add diced jalapeños, a dash of cayenne pepper, or some hot sauce to increase the heat level to your liking.
Can I use dried beans instead of canned?
Yes, but you’ll need to cook them separately first. Soak 1 cup of each type of dried bean overnight, then cook until tender before adding to the chili.
What can I serve with this chili?
A side of cornbread, brown rice, or a simple green salad makes a complete meal. For quick healthy dinner recipes that feel more substantial, serve the chili over a small portion of whole grain pasta or quinoa.
Can I use ground chicken or turkey instead of beef?
Absolutely! Ground turkey or chicken works perfectly as a leaner alternative, though the flavor profile will be slightly different.
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