Why This Recipe Works

Protein-Packed & Light: 28 g of lean chicken breast plus creamy white beans keep you satisfied without the heaviness of red meat.
One-Pot Wonder: Minimal dishes, maximum flavor—everything simmers in a single Dutch oven.
Weeknight Fast: 30 minutes from fridge to table thanks to pre-cooked rotisserie chicken or leftover turkey.
Freezer-Friendly: Doubles beautifully; freeze half for a no-cook dinner next month.
Customizable Heat: Mild for kids, fiery for spice lovers—simply adjust the jalapeños.
Clean Ingredients: No cream, no flour, no processed thickeners—just puréed beans for body.

Ingredients You'll Need

Great chili starts with great building blocks. Choose the freshest produce you can find—firm jalapeños with glossy skin, onions that feel heavy for their size, and cilantro that smells like summer. Because this chili is low-calorie, every ingredient has to pull its weight in flavor.

Chicken: I use 1 lb (450 g) boneless skinless chicken breast; thighs work but add 40 calories per serving. Rotisserie chicken shaves off 10 minutes cook time.

White Beans: Two 15-oz cans of cannellini or Great Northern beans. Look for “low-sodium” or “no salt added” so you control the seasoning. If you’re cooking from dried, 1 cup dried yields 2 ½ cups cooked.

Green Chilies: One 4-oz can of mild Hatch chilies adds smoky depth without heat. If you can’t find Hatch, substitute poblano—char it under the broiler first for bonus flavor.

Jalapeños: One medium pepper brings gentle warmth; leave the membranes in for extra kick. For a mild version, swap in Anaheim or omit entirely.

Onion & Garlic: A yellow onion for sweetness and four cloves of garlic because, well, garlic. Smash and mince just before sautéing to preserve allicin, the compound that makes your kitchen smell like heaven.

Spices: 2 tsp ground cumin, 1 tsp dried oregano, 1 tsp smoked paprika, ½ tsp coriander, and a hefty pinch of cinnamon. Bloom them in oil for 30 seconds to unlock essential oils.

Broth: 3 cups low-sodium chicken broth. Homemade is gold, but Pacific or Swanson works. Vegetable broth keeps it vegetarian if you skip the chicken.

Lime & Cilantro: Acid and herbs added at the end wake everything up. Zest the lime before juicing—stir the zest into Greek-yogurt topping for extra zing.

How to Make Low Calorie Chicken and White Bean Chili for Dinner

Prep & Season the Chicken

Pat the chicken breast dry with paper towels—moisture is the enemy of sear. Cut into ¾-inch cubes so they cook in under 6 minutes. Season with ½ tsp kosher salt, ½ tsp pepper, and 1 tsp of the cumin. Let sit while you heat the pot.

Sauté Aromatics

Heat 2 tsp olive oil in a Dutch oven over medium-high. When the oil shimmers like a mirage, add diced onion. Stir every 30 seconds for 3 minutes until the edges turn translucent. Drop heat to medium; add jalapeño and garlic for 1 minute. You want the garlic fragrant but not browned—bitter garlic is sad garlic.

Bloom the Spices

Push veggies to the perimeter, creating a bare circle in the center. Add remaining cumin, oregano, paprika, coriander, and cinnamon. Let them sizzle for 30 seconds—this releases fat-soluble flavors and coats every onion piece in earthy perfume.

Brown the Chicken

Scatter chicken cubes in a single layer. Resist the urge to stir for 2 full minutes—this develops golden fond on the bottom of the pot (translation: free flavor). Flip and cook another 2 minutes until just opaque.

Deglaze with Broth

Pour in 1 cup of the chicken broth. Use a wooden spoon to scrape every brown bit—those caramelized specks equal deep flavor. Bring to a gentle boil; the liquid will turn light tan and smell like taco night at summer camp.

Add Beans & Chilies

Drain and rinse one can of beans; add it whole. Drain the second can but purée it with ½ cup broth until silky—this is your creamy thickener without flour or cream. Tip in purée, remaining broth, and green chilies. The chili will look pale; fear not, color deepens as it simmers.

Simmer 15 Minutes

Reduce heat to low, partially cover, and let the pot bubble gently. Stir at the 8-minute mark; if it’s too thick, splash in water. Taste a bean—when it’s creamy inside and the broth clings like light gravy, you’re done.

Finish Fresh

Off heat, stir in lime juice and chopped cilantro. Ladle into warm bowls and top with diced avocado, thin radish slices, or a dollop of 2% Greek yogurt. Serve with warm corn tortillas for scooping.

Expert Tips

Control the Heat

Remove jalapeño seeds with a teaspoon under running water; capsaicin lives in the white membrane. For smoky heat, swap in chipotle in adobo—start with 1 tsp minced.

Thicken Naturally

If you forget to purée beans, mash a ladleful against the pot wall with a potato masher. Instant rustic texture, zero calories.

Cool Before Freezing

Chill the chili in a shallow pan 30 minutes before bagging. It prevents ice crystals and keeps beans from turning mushy.

Double the Spices

If you plan to freeze half, season the batch with only ¾ of the spices. Add the remaining when reheating; freezing dulls flavors.

Brighten at the End

Acid wakes up salt—if your chili tastes flat, add another squeeze of lime, not more salt. It’s calorie-free magic.

Track Accurately

Weigh the finished pot and divide by servings. MyFitnessPal’s recipe importer loves exact gram weights for true calorie counts.

Variations to Try

Turkey & Kale: Swap chicken for 99% lean ground turkey; stir in 2 cups chopped kale during last 5 minutes for a 10-calorie nutrient boost.
Vegetarian: Omit chicken, add 2 diced zucchini and 1 cup corn. Use vegetable broth; calories drop to 220 per serving.
White Chili Verde: Replace green chilies with 1 cup roasted tomatillo salsa and add ½ tsp ground cloves for a tangy, complex twist.
Creamy (Still Light): Stir in ½ cup evaporated skim milk at the end; adds 20 calories per bowl but brings luxurious body.

Storage Tips

Refrigerate: Cool completely, transfer to airtight glass containers, and refrigerate up to 4 days. The flavors meld beautifully on day 2.

Freeze: Portion into silicone muffin trays (½-cup pucks). Once solid, pop out and store in zip bags 3 months. Thaw overnight in fridge or microwave from frozen 3 minutes, stirring halfway.

Reheat: Stovetop over medium-low with a splash of broth; microwave 70% power to prevent bean explosions. Always taste and adjust lime and salt after reheating.

Frequently Asked Questions

Absolutely! Soak 1 cup dried cannellini beans overnight, simmer 45 minutes until tender, then proceed with recipe. You’ll save 30¢ per can but add 1 hour to cook time.

As written, it’s mild-medium. Kids usually approve. Removing jalapeño seeds drops it to “warm hug” level; add a second pepper or ¼ tsp cayenne for “clear-your-sinuses.”

Yes. Add everything except lime and cilantro. Cook on LOW 4 hours or HIGH 2 hours. Stir in fresh lime and cilantro just before serving. Reduce broth by ½ cup to account for less evaporation.

Pile on 0% Greek yogurt (18 cal/2 Tbsp), sliced radish (1 cal each), pickled red onion (5 cal), or fresh cilantro (essentially 0). Skip cheese and sour cream to stay under 300 calories.

Drop in a peeled potato wedge and simmer 10 minutes; it absorbs some salt. Or add another ½ cup water and a squeeze of lime. Taste and adjust gradually.

Yes—use a 7-quart Dutch oven. Increase simmer time to 20 minutes. Freeze half in quart bags laid flat; they stack like books and thaw in 24 hours.