High-protein chili comes from a high ratio of meat and beans to sauce: 900 grams of extra-lean ground beef and two cans of beans in one 28-ounce can of crushed tomatoes. That makes six bowls of about 450 calories and 45 grams of protein each, with around 13 grams of fibre from the beans. It takes 15 minutes of chopping and 45 minutes of simmering, and it freezes better than almost anything else you can cook.
Ingredients for six bowls
| Ingredient | Metric | Imperial |
|---|---|---|
| Extra-lean ground beef | 900 g | 2 lb |
| Red kidney beans, drained and rinsed | 1 can (540 ml) | 1 can (19 oz) |
| Black beans, drained and rinsed | 1 can (540 ml) | 1 can (19 oz) |
| Crushed tomatoes | 1 can (796 ml) | 1 can (28 oz) |
| Tomato paste | 50 g | 3 tbsp |
| Onions, diced | 200 g | 2 medium |
| Green and red peppers, diced | 300 g | 2 peppers |
| Garlic, minced | 4 cloves | 4 cloves |
| Canola oil | 15 ml | 1 tbsp |
| Chili powder | 30 ml | 2 tbsp |
| Ground cumin, smoked paprika, dried oregano | 5 ml each | 1 tsp each |
| Salt, pepper, hot sauce | to taste | to taste |
Prep: 15 minutes. Cook: 50 minutes. Use the biggest pot you own, at least 5 litres.
Method
- Heat the oil in the pot over medium-high heat. Add the onions and peppers and cook 6 to 7 minutes until soft.
- Push the vegetables to the sides, add the beef to the middle and break it up. Cook until no pink remains, about 8 minutes. Ground beef is safe at 71°C (160°F), per Health Canada’s internal cooking temperatures.
- Add the garlic, tomato paste and all the spices. Stir for one minute; frying the spices in the fat wakes them up and is the difference between flat chili and good chili.
- Add the crushed tomatoes, beans and 250 ml (1 cup) of water. Bring to a boil, then lower to a gentle simmer.
- Simmer uncovered for 35 to 45 minutes, stirring every 10 minutes, until thick enough that a spoon dragged across the bottom leaves a trail.
- Taste and adjust salt, heat and a splash of vinegar or lime if it tastes heavy.
Approximate nutrition per bowl
Worked out from standard per-100 g values in USDA FoodData Central for raw extra-lean beef, drained canned beans and canned tomatoes, then divided by six. Toppings are extra.
| Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|
| about 450 | about 45 g | about 44 g | about 11 g | about 13 g |
The beef gives roughly 32 g of each bowl’s protein; the beans add another 9 or so. A tablespoon of grated cheddar adds about 30 calories and 2 g protein, and 60 g (¼ cup) of plain Greek yogurt adds about 35 calories and 6 g protein.
Batch it for the cold months
Chili is the meal that carries a Canadian winter. Make a double batch on a Sunday in November, eat two portions that week, and freeze eight. Label the lids with the date; frozen chili is best within about three months for flavour. A 750 ml soup container holds one generous bowl.
For variety in the same freezer, the lentil and chicken soup is lighter, and the turkey meatballs are a different shape of the same batch-cooking idea.
Swaps
- Turkey chili: use lean ground turkey. Protein stays similar; flavour is milder, so add an extra teaspoon of cumin.
- More beans, less meat: use 450 g beef and four cans of beans. Protein drops to about 39 g a bowl, fibre rises by about a third and the cost falls.
- Smoky: one chopped chipotle in adobo (sold in small cans near the salsa) adds heat and smoke.
- No beans: some people don’t digest beans well. Replace them with diced zucchini and mushrooms and add 450 g more beef.
Making the freezer work for you
The point of a pot like this is that the hardest dinners of the month are already cooked. If you’d like help planning a rotation that hits your calorie and protein targets without eating the same thing every night, that’s part of monthly 1:1 coaching.
Questions people also ask
Does chili freeze well?
Very well. Cool it, portion it into containers with a little headspace, and freeze. It reheats from frozen in about 6 to 8 minutes in the microwave, stirring halfway, or overnight in the fridge.
Can I make high-protein chili in a slow cooker?
Yes. Brown the beef and onions in a pan first so the fat can be drained and the flavour develops, then put everything in the slow cooker on low for 6 to 8 hours.
Is extra-lean ground beef worth the extra cost?
In chili, mostly yes. With medium ground beef the six bowls carry noticeably more fat, and much of it stays in the sauce even if you drain the pan. Lean ground beef is a reasonable middle option.
What should I serve chili with?
A spoon of plain Greek yogurt instead of sour cream adds a few grams of protein. Rice, a baked potato or a handful of tortilla chips add carbs if you trained that day.