High Protein Chili Con Carne (Lean) has become my go-to meal when I need something filling, nutritious, and incredibly satisfying without spending hours in the kitchen. This protein-packed dish combines lean ground beef with fiber-rich beans and vibrant vegetables, creating a warming meal that’s perfect for busy weeknights or meal prep Sundays. If you’re searching for Quick Healthy Dinner Recipes that don’t compromise on flavor, this lean chili recipe deserves a spot in your regular rotation. The beauty of this dish lies in its versatility – it’s equally delicious served immediately or saved for leftovers, actually improving in flavor as it sits.
Nutritional Benefits
This High Protein Chili Con Carne (Lean) isn’t just delicious – it’s a nutritional powerhouse. The lean ground beef provides high-quality protein essential for muscle maintenance and growth, while beans offer additional protein plus fiber that helps keep you fuller longer. The combination of vegetables delivers vital vitamins and minerals, making this a truly balanced meal in a bowl.
| Nutrition (per serving) | Amount |
|---|---|
| Calories | 320 |
| Protein | 32g |
| Carbohydrates | 28g |
| Fiber | 9g |
| Fat | 10g |
| Sodium | 640mg |
| Iron | 4.5mg |
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, leeks, or 1 tbsp onion powder |
| 2 bell peppers, diced | Texture and vitamins | Zucchini, celery, or carrots |
| 3 garlic cloves, minced | Aromatic flavor | 1 tsp garlic powder or 1 tbsp garlic paste |
| 1 can (15 oz) kidney beans, drained | Protein and fiber | Black beans, pinto beans, or chickpeas |
| 1 can (15 oz) black beans, drained | Additional protein and fiber | Any bean variety |
| 1 can (14 oz) diced tomatoes | Base liquid and flavor | Fresh tomatoes (3 cups) or tomato sauce |
| 2 tbsp tomato paste | Richness and thickness | Tomato sauce (reduce other liquids) |
| 1-2 cups beef broth | Liquid base | Vegetable broth or water with bouillon |
| 2 tbsp chili powder | Primary seasoning | Adjust to taste, use mild for less heat |
| 1 tbsp cumin | Warm, earthy flavor | Ground coriander |
| 1 tsp smoked paprika | Smoky flavor | Regular paprika with a dash of liquid smoke |
| 1/2 tsp oregano | Herbal note | Italian seasoning or marjoram |
| Salt and pepper to taste | Flavor enhancement | Low-sodium alternatives if needed |
Equipment Needed
– Large Dutch oven or heavy-bottomed pot
– Wooden spoon or heat-resistant spatula
– Measuring spoons and cups
– Can opener
– Sharp knife and cutting board
– Ladle for serving
Step-by-Step Instructions
1. Prep work: Dice the onions and bell peppers. Mince the garlic cloves. Drain and rinse the beans.
2. Brown the meat: Heat a large Dutch oven or pot over medium-high heat. Add the lean ground beef, breaking it apart with a wooden spoon. Cook until browned, about 5-7 minutes. If using very lean beef, you may need to add 1 teaspoon of oil before adding the meat.
3. Add aromatics: Add the diced onions and bell peppers to the pot with the browned meat. Cook for 3-4 minutes until they begin to soften. Add the minced garlic and cook for another 30 seconds until fragrant.
4. Add spices: Stir in the chili powder, cumin, smoked paprika, and oregano. Cook for 1 minute to toast the spices and release their flavors.
5. Build the chili: Add the tomato paste and stir to coat everything evenly. Pour in the diced tomatoes with their juice and the beef broth. Stir to combine.
6. Add beans: Add the drained kidney beans and black beans, stirring gently to incorporate.
7. Simmer: Bring the High Protein Chili Con Carne (Lean) to a boil, then reduce to a simmer. Cover partially and let cook for at least 30 minutes, or up to 1 hour for deeper flavor. Stir occasionally.
8. Final seasoning: Taste and adjust the seasoning with salt and pepper. If the chili is too thick, add a little more broth; if too thin, simmer uncovered for a few more minutes.
9. Serve: Ladle into bowls and serve with optional toppings like a dollop of Greek yogurt, sprinkle of reduced-fat cheese, chopped green onions, or fresh cilantro.
For those busy weeknights when you need Quick Healthy Dinner Recipes in a hurry, you can reduce the simmering time to just 20 minutes, though the flavor won’t be quite as developed.
Troubleshooting & Pro Tips
– Too spicy? Add a tablespoon of tomato paste plus a dollop of Greek yogurt to mellow the heat.
– Not spicy enough? Add a diced jalapeño with seeds or a pinch of cayenne pepper.
– Too thick? Add a splash more broth or water.
– Too thin? Simmer uncovered for 10-15 minutes more or add 1 tablespoon of cornstarch mixed with 2 tablespoons of cold water.
– Pro tip: Let the chili rest for 15 minutes off heat before serving to allow flavors to meld even better.
– Flavor boost: Add a teaspoon of cocoa powder or a square of dark chocolate for depth.
– Time-saving hack: Use a food processor to quickly chop all vegetables.
Storage & Make-Ahead Tips
– Refrigerator storage: Keep in an airtight container for up to 4 days.
– Freezer storage: Portion into freezer-safe containers and store for up to 3 months.
– Reheating: Microwave individual portions with a splash of water or broth, or reheat larger amounts on the stovetop over medium-low heat, stirring occasionally.
– Meal prep: This chili actually tastes better the next day! Make a double batch and enjoy throughout the week.
– Serving suggestions: Serve over brown rice, cauliflower rice, or a baked potato for a complete meal.
Conclusion
This High Protein Chili Con Carne (Lean) recipe proves that healthy eating doesn’t mean sacrificing flavor or satisfaction. With over 30 grams of protein per serving and a robust, spicy profile, it’s the perfect solution when you need Quick Healthy Dinner Recipes that will keep you feeling full and energized. The combination of lean meat, beans, and vegetables creates a nutrient-dense meal that’s as good for your body as it is for your taste buds. Whether you’re cooking for a family or meal prepping for one, this versatile dish adapts to your needs while delivering consistent, delicious results every time.
FAQ
Can I make this chili in a slow cooker?
Yes! Brown the meat and sauté the vegetables on the stovetop first, then transfer everything to a slow cooker. Cook on low for 6-8 hours or high for 3-4 hours.
Is this recipe spicy?
The spice level is moderate as written. Adjust the chili powder up or down to match your preference.
Can I make this vegetarian?
Absolutely! Replace the ground beef with an extra can of beans, lentils, or a plant-based meat substitute, and use vegetable broth instead of beef broth.
How can I increase the protein even more?
Add an additional 1/2 pound of lean ground beef or turkey, or mix in 1 cup of cooked quinoa before serving.
What toppings go best with this chili?
Greek yogurt (instead of sour cream), reduced-fat shredded cheese, diced avocado, chopped cilantro, green onions, or a squeeze of lime all complement the flavors beautifully.
Can I make this in an Instant Pot?
Yes! Use the sauté function to brown the meat and cook the vegetables, then add the remaining ingredients. Pressure cook on high for 15 minutes with a 10-minute natural release.
Follow me on Pinterest for more High Protein Chili Con Carne (Lean). If you enjoy hearty, filling meals like this one, check out my collection of Easy Dinner Recipes For Family that make weeknight cooking a breeze.