High-Protein and Creamy White Chicken Chili

Chili used to be a weekend-only meal for me. The classic red chili, loaded with ground beef and cheese, felt heavy. It was delicious, but it was the kind of meal that made me want to take a nap, not tackle my to-do list or hit the gym. During the peak of my weight loss journey, when I was dropping 65 pounds, I needed comfort food that worked with my goals, not against them.

That’s when I started experimenting with this high-protein white chicken chili. I needed something that was just as satisfying and flavorful as the original but packed with lean protein and fiber to keep me full for hours. It had to be simple enough to make on a low-energy day, because with ADHD, you never know when those will hit.

This recipe became a cornerstone of my meal prep. It’s a one-pot meal, which means less cleanup and less overwhelm. The flavor actually gets better after a day or two in the fridge, making it the perfect “cook once, eat for days” solution. It helped me stay consistent, which is the absolute key to sustainable fat loss.

This isn’t just another recipe. It’s a system designed for our brains. It’s warm, it’s comforting, and it keeps you on track without feeling like you’re on a diet.

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Why White Chicken Chili Is Great For Fat Loss

When we talk about fat loss, we’re really talking about managing hunger and staying in a calorie deficit consistently. That’s where this white chicken chili becomes a powerhouse. The entire recipe is built around the core principles that helped me lose weight and keep it off: protein first, hunger management second, and convenience third.

First, let’s talk protein. With two pounds of boneless, skinless chicken breast and a full cup of non-fat Greek yogurt or cottage cheese, each serving is absolutely loaded with protein. Protein is the most satiating macronutrient. It keeps you feeling full and satisfied long after you’ve finished your meal, which is critical for crushing cravings and preventing mindless snacking later in the day.

Next up is hunger management through fiber. The Great Northern or Cannellini beans are not just filler. They are packed with fiber, which slows down digestion and helps stabilize your blood sugar. This prevents the energy crashes that can lead to reaching for high-sugar, high-fat foods. The combination of high protein and high fiber is the one-two punch for staying full and in control.

Finally, this recipe is brutally practical. It’s a one-pot meal. For those of us with ADHD, the mountain of dishes after cooking can be a huge barrier to making healthy food at home. Minimizing cleanup makes you far more likely to cook regularly. Plus, it makes a huge batch, perfect for meal prep. You cook once and have healthy, delicious lunches or dinners ready to go for days. This eliminates decision fatigue and makes it easy to stick to your plan, even on your busiest or lowest-motivation days.

Ingredients You’ll Need for White Chicken Chili

Building a great meal starts with simple, powerful ingredients. There’s nothing exotic here. This list is designed to be straightforward and easy to find at any grocery store, which is key for reducing friction when it’s time to cook.

Here’s exactly what you’ll need to make this high-protein chili:

• 1 Tbsp olive oil

• 1 large yellow onion, diced

• 2 jalapeños, seeds removed and finely diced

• 4 cloves garlic, minced

• 2 lbs boneless, skinless chicken breast

• 4 cups low-sodium chicken broth

• 2 (15-ounce) cans Great Northern or Cannellini beans, rinsed and drained

• 2 (4-ounce) cans diced green chiles

• 1 (15-ounce) can corn, drained

• 2 tsp ground cumin

• 1 tsp dried oregano

• 1/2 tsp chili powder

• 1/2 tsp salt

• 1/4 tsp black pepper

• 1 cup plain non-fat Greek yogurt or blended low-fat cottage cheese

• 1/2 cup chopped fresh cilantro

• 1 lime, juiced

The secret weapon in this recipe is the plain non-fat Greek yogurt or blended low-fat cottage cheese. This is how we get that rich, creamy texture you expect from a great chili without loading it up with fat and calories from heavy cream or cream cheese. It also adds another significant boost of protein. If you use cottage cheese, make sure to blend it completely smooth first. You won’t taste it, but you’ll get all the creamy benefits.

A quick note on the chicken broth: I always recommend using low-sodium. This gives you full control over the saltiness of the final dish. You can always add more salt at the end, but you can’t take it away. Rinsing the canned beans is also a good habit to get into. It washes away excess sodium and the starchy liquid from the can, giving you a cleaner flavor.

How To Make White Chicken Chili (Step-By-Step)

This recipe is designed to be as straightforward as possible. We build layers of flavor in one pot, which keeps things simple and the cleanup minimal. Don’t worry about perfection. Just follow the steps, and you’ll end up with an amazing meal.

Step 1: Sauté the Aromatics

Start by heating the olive oil in a large pot or Dutch oven over medium-high heat. A heavy-bottomed pot like a Dutch oven is great because it distributes heat evenly and prevents scorching. Add your diced onion and jalapeño. Let them cook for about 5 to 7 minutes, stirring occasionally. You’re looking for them to soften and for the onion to become translucent. This step isn’t just about cooking the veggies; it’s about building the first layer of flavor for the entire chili.

Step 2: Bloom the Spices

Now, add the minced garlic, cumin, oregano, chili powder, salt, and pepper to the pot. Stir everything constantly for about one minute. You’ll smell them immediately as the heat wakes them up. This process, called “blooming,” makes the spices much more fragrant and flavorful than just dumping them into the liquid later. Don’t walk away during this step, as minced garlic can burn quickly.

Step 3: Simmer the Chicken

Pour in the chicken broth and add the cans of diced green chiles. Gently place the whole chicken breasts into the pot. Push them down so they are mostly submerged in the liquid. Bring the whole mixture to a simmer, then reduce the heat to low, cover the pot, and let it cook for 20 to 25 minutes. This gentle simmering cooks the chicken perfectly, keeping it tender and juicy.

Step 4: Shred the Chicken and Thicken the Chili

Carefully take the cooked chicken breasts out of the pot and put them on a cutting board. While they cool slightly, add the rinsed beans and corn to the pot. Now for the ADHD-friendly creaminess trick: take about one cup of the chili liquid with some beans and blend it until smooth. You can use an immersion blender right in the pot or a regular blender. Pouring this puree back into the pot will thicken the chili beautifully without any extra fat. While that’s happening, shred the chicken using two forks. It should pull apart easily.

Step 5: Combine and Finish

Return the shredded chicken to the pot and stir it all together. Let it simmer for another 10 minutes, uncovered, to let all the flavors meld. Finally, turn off the heat and let the chili cool for a couple of minutes. This is important. If you add the yogurt when it’s boiling hot, it can curdle. Stir in the Greek yogurt, chopped cilantro, and fresh lime juice until it’s all incorporated. Give it a final taste and add more salt or lime juice if you think it needs it.

How To Serve White Chicken Chili (ADHD-Friendly)

Serving this white chicken chili is where you can add variety and keep things interesting, which is crucial for the ADHD brain that craves novelty. The best way to do this is with a “topping bar.” Instead of just ladling a bowl, set out a few small bowls with different toppings. This makes mealtime feel more engaging and less like a repetitive diet chore.

This approach also prevents flavor fatigue, a common reason people fall off their nutrition plan. One day you might be in the mood for something fresh and zesty, so you load up on cilantro and lime. The next day, you might want something richer, so you add a little avocado and a dollop of Greek yogurt. It’s the same healthy base meal but a different experience each time.

Here are some simple, low-prep topping ideas to get you started:

• Extra Cilantro: No prep needed, just tear some leaves off.

• A Dollop of Greek Yogurt: Adds extra creaminess and protein.

• Sliced or Diced Avocado: For healthy fats that add richness.

• Pickled Jalapeños: A quick way to add a tangy, spicy kick.

• A Squeeze of Fresh Lime: Brightens up all the flavors instantly.

• Crushed Tortilla Chips: For a bit of crunch. Just be mindful of the portion size.

For an ADHD-friendly meal prep strategy, portion out the chili into individual glass containers as soon as it’s cool enough. Then, you can either prep tiny containers of toppings for the next few days or just grab them when you’re ready to eat. This “do it now” approach makes your future self’s life so much easier. When hunger strikes, you have a complete, delicious, and healthy meal ready to grab and reheat in minutes. No thinking required.

How To Store, Reheat, and Reuse White Chicken Chili

One of the best things about this recipe is that it’s perfect for making ahead. The flavors actually get even better the next day as they have more time to meld together. Proper storage is key to making your effort in the kitchen last all week long.

Once the chili has cooled down to room temperature, you can store it in the refrigerator or freezer. Don’t put a large, hot pot directly into the fridge, as it can raise the internal temperature and put other foods at risk. Letting it cool on the counter for 30 to 60 minutes first is a good rule of thumb.

Here’s how to handle storage for maximum convenience:

• Refrigerating: Store the chili in an airtight container in the fridge for up to 4-5 days. I highly recommend portioning it into single-serving containers right away. This makes for an incredibly easy grab-and-go lunch or a quick dinner on a busy night. No measuring or decision-making needed later.

• Freezing: This chili freezes beautifully. Let it cool completely, then transfer it to freezer-safe containers or heavy-duty freezer bags. If using bags, lay them flat to freeze. They’ll stack much more easily and save a ton of space. It will last for up to 3 months in the freezer.

When you’re ready to eat, reheating is simple. From the fridge, you can microwave a single serving for 2-3 minutes or gently reheat it in a saucepan on the stove over medium-low heat until it’s warmed through. If reheating from frozen, it’s best to let it thaw overnight in the refrigerator first. This ensures it heats more evenly. If you’re in a pinch, you can use the defrost setting on your microwave.

Don’t be afraid to reuse the leftovers in creative ways to fight off boredom. You can serve the chili over a baked potato or sweet potato, use it as a filling for a low-carb tortilla to make a burrito, or even mix it with some rice or quinoa to stretch it into another meal.

Easy Swaps & Variations for White Chicken Chili

Flexibility is the name of the game for sustainable eating. The best recipe is one you can adapt to what you have on hand, what you can afford, and what you’re in the mood for. This white chicken chili recipe is incredibly forgiving and easy to modify. Don’t be afraid to experiment.

The goal is to have a delicious, high-protein meal, not to follow a recipe to perfection. Working with your ADHD brain means giving yourself permission to take shortcuts and make swaps that reduce friction and keep you on track. Here are some simple, practical variations you can try:

• Save Time with a Rotisserie Chicken: Having a low-energy day? This is my favorite ADHD hack. Skip cooking the chicken breasts entirely. Grab a pre-cooked rotisserie chicken from the store. Shred the meat, discard the skin, and add it to the pot in the last 10 minutes of simmering. It’s a huge time-saver.

• Change Up the Beans: While the recipe calls for Great Northern or Cannellini beans, you can easily substitute them. Pinto beans or even black beans will work, though black beans will change the color a bit. The key is just to have that fiber and texture.

• Adjust the Spice Level: If you love heat, leave some of the seeds in the jalapeños or add a pinch of cayenne pepper with the other spices. If you’re sensitive to spice, you can use just one jalapeño or skip it altogether. The canned green chiles are typically mild and add flavor more than heat.

• Make it Dairy-Free: If you need to avoid dairy, you can simply omit the Greek yogurt. The chili will be less creamy but still delicious. Alternatively, you can use a plain, unsweetened dairy-free yogurt (like a coconut or almond-based one) or a few tablespoons of dairy-free cream cheese.

• Bulk it Up with Veggies: Want to add more nutrients and volume? Sauté a diced bell pepper (any color) along with the onion at the beginning of the recipe. You could also stir in a handful of spinach at the very end until it wilts.

Remember, the core of this recipe is lean protein (chicken), fiber (beans), and a flavorful broth. As long as you keep those elements, you can customize the rest to fit your needs. There are no “rules” you have to follow.

FAQs About White Chicken Chili For Weight Loss

Here are some straightforward answers to the most common questions I receive about this white chicken chili recipe.

How can I make this white chicken chili even creamier?

If you’re looking for an ultra-creamy texture, there are a few simple ways to achieve it. The first and healthiest option is to adjust the blending step. Instead of blending just one cup of the broth and beans, you can blend up to two cups. The more beans you blend, the thicker and creamier the base of your chili will become without adding any extra fat.

Another option is to adjust the dairy component. While non-fat Greek yogurt works great, using a low-fat (2%) or even full-fat Greek yogurt will result in a richer final product. The same goes for cottage cheese. If your daily macros allow for it, you could also stir in 2 to 4 ounces of reduced-fat cream cheese (Neufchâtel) along with the Greek yogurt. Just make sure it’s softened and you stir well to incorporate it smoothly.

Is this white chicken chili recipe good for meal prep?

Yes, absolutely. This recipe is one of my top recommendations for meal prep, especially for those of us with ADHD. The “cook once, eat multiple times” strategy is a lifesaver. It removes the daily burden of figuring out what to make for lunch or dinner, which frees up so much mental energy. The flavors of this chili actually deepen and improve after a day or two in the fridge, so your leftovers will be even tastier.

My best advice is to portion the chili into individual, microwave-safe containers as soon as it has cooled. This creates a ready-to-go meal that you can grab without any friction. When you’re busy or feeling unmotivated, having a healthy, delicious meal that’s just 2 minutes away from being ready is a powerful tool to keep you from ordering takeout or reaching for processed snacks. It’s a simple system that sets you up for success.

Can I make this white chicken chili in a slow cooker or Instant Pot?

Of course. This recipe adapts very well to both a slow cooker and an Instant Pot, which can be great for hands-off cooking. For a slow cooker, I’d recommend sautéing the onion, jalapeño, and spices in a skillet first, as it builds a better flavor base. Then, transfer that to the slow cooker and add the chicken, broth, chiles, beans, and corn. Cook on low for 6-8 hours or on high for 3-4 hours. Remove and shred the chicken, then stir in the yogurt, cilantro, and lime juice right before serving.

For an Instant Pot, use the “Sauté” function to cook the onion, jalapeño, and spices directly in the pot. Then, add the chicken, broth, and chiles. Secure the lid and cook on high pressure for 15 minutes. Let the pressure release naturally for 10 minutes before doing a quick release. Remove and shred the chicken, then turn the “Sauté” function back on. Stir in the beans and corn and let it simmer for a few minutes. Turn it off, let it cool slightly, and then stir in the yogurt, cilantro, and lime.

What makes this white chicken chili recipe healthy?

This recipe is intentionally designed to be healthy by focusing on nutrient-dense, whole-food ingredients that support fat loss and muscle maintenance. The primary protein source is boneless, skinless chicken breast, which is incredibly lean. We then add another protein boost with non-fat Greek yogurt or cottage cheese. This high protein content is crucial for satiety, helping you stay full and satisfied for hours, which reduces the likelihood of overeating.

Furthermore, it’s packed with fiber from the beans and corn, which aids in digestion and helps regulate blood sugar levels. We get our creaminess from protein sources instead of high-fat ingredients like heavy cream. The recipe is also loaded with vegetables like onions, jalapeños, and chiles, providing essential vitamins and minerals. By using low-sodium broth and rinsing the beans, we keep the sodium in check. It’s a well-balanced meal in a bowl that delivers on flavor without derailing your fitness goals.

My white chicken chili turned out watery, how can I fix it?

A watery chili is a common issue, but it’s very easy to fix. The simplest solution is to let it simmer longer. After you’ve added the shredded chicken back to the pot, just let it simmer uncovered on low heat for an extra 15-20 minutes. This allows the excess liquid to evaporate and the chili to naturally thicken. Be sure to stir it occasionally to prevent it from sticking to the bottom of the pot.

If you’re short on time, another great method is to use the ingredients you already have. You can mash some of the beans against the side of the pot with your spoon. This releases their starches and helps thicken the broth. For a more aggressive approach, you can take another cup or two of the beans and liquid, blend them until smooth, and stir the puree back in. As a last resort, you can use a cornstarch slurry. Just mix one tablespoon of cornstarch with two tablespoons of cold water in a small bowl, then stir it into the simmering chili. It will thicken up in a minute or two.

Try These High-Protein Recipes Next

If you loved the simple and effective approach of this chili, I have a few other recipes that follow the same principles.

• The Best High-Protein Chili Recipe For Weight Loss – My classic take on red chili, optimized with lean ground turkey or beef for maximum protein and flavor.

• The Best High-Protein Chicken Noodle Soup For Weight Loss – The ultimate comfort food, redesigned to be macro-friendly and perfect for a cold day.

• Easy White Chicken Chili Recipe from This Gal Cooks – A slightly different take on white chili that is also simple, creamy, and delicious.

These are all designed to be delicious, easy to make, and supportive of your fitness goals.