High Protein Beef Chili

A hearty, one-pot high protein beef chili that’s perfect for meal prep or busy weeknights. Packed with lean ground beef, beans, and bold spices, this chili is flavorful and satisfying without being heavy. Tested twice best simmer flavor at 25 minutes.

Ingredients

• 1 lb (450 g) lean ground beef (90% lean)
• 1 tbsp olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 red bell pepper, diced
• 1 can (14 oz / 400 g) diced tomatoes
• 1 can (15 oz / 425 g) kidney beans, drained and rinsed
• 1 can (15 oz / 425 g) black beans, drained and rinsed
• 2 tbsp tomato paste
• 1½ cups (360 ml) low-sodium beef broth
• 2 tbsp chili powder
• 1 tsp cumin
• ½ tsp smoked paprika
• Salt and pepper, to taste

Swaps & Notes

Step-By-Step Instructions

1. Sauté aromatics. Heat olive oil in a large pot over medium heat. Add onion, garlic, and bell pepper. Cook 3–4 minutes until softened.
2. Brown the beef. Add ground beef, breaking it apart with a spoon. Cook 5–6 minutes until browned. Drain excess fat if needed.
3. Simmer the chili. Stir in tomato paste, diced tomatoes, beans, broth, and spices. Bring to a boil, then reduce heat and simmer 25 minutes uncovered. Adjust seasoning before serving.

Pro Tips & Variations

• Add diced zucchini or corn for extra fiber.
• Swap half the beef with lentils for a lower-fat, budget-friendly version.
• For spicy chili, add ½ tsp cayenne or a diced jalapeño.
• Use ground turkey or chicken for leaner protein.
• Freeze portions for easy lunches — it reheats beautifully.

Serving Suggestions

• Top with avocado, fresh cilantro, and a squeeze of lime.
• Serve over brown rice or quinoa for extra protein.
• Spoon onto baked sweet potatoes for a filling dinner.

Storage & Reheating

Refrigerate: Up to 4 days in an airtight container.
Freeze: Up to 3 months. Cool completely before freezing.
Reheat: Warm in saucepan or microwave to 165°F (74°C).
Food safety: Discard if left out more than 2 hours at room temp.

FAQs

Q1: Can I make this in a slow cooker?
A1: Yes. Brown beef first, then cook on LOW for 6–7 hours or HIGH for 3–4 hours.

Q2: Can I use canned chili beans?
A2: Yes, just reduce added salt and chili powder slightly.

Q3: How can I make it vegetarian?
A3: Replace beef with lentils, quinoa, or crumbled tofu for similar texture.

Nutrition (per serving)

Calories: 330; Protein: 32 g; Carbs: 22 g; Fat: 10 g; Fiber: 7 g

High Protein Beef Chili

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• Author: ARTICLE PINTEREST
• Total Time: 35 minutes
• Yield: 6 servings 1x

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Description

Hearty, one-pot high protein beef chili made with lean ground beef, two kinds of beans, tomatoes, and bold chili spices. Great for meal prep and weeknight dinners.

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Ingredients

Scale 1x2x3x

• 1 lb (450 g) lean ground beef (90% lean)
• 1 tbsp olive oil
• 1 medium onion, diced
• 2 garlic cloves, minced
• 1 red bell pepper, diced
• 1 can (14 oz / 400 g) diced tomatoes
• 1 can (15 oz / 425 g) kidney beans, drained and rinsed
• 1 can (15 oz / 425 g) black beans, drained and rinsed
• 2 tbsp tomato paste
• 1½ cups (360 ml) low-sodium beef broth
• 2 tbsp chili powder
• 1 tsp ground cumin
• ½ tsp smoked paprika
• Salt and pepper, to taste

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Instructions

1. Sauté aromatics: Heat olive oil in a large pot over medium heat. Add onion, garlic, and bell pepper. Cook 3–4 minutes until softened.
2. Brown beef: Add the ground beef, breaking it up with a spoon. Cook 5–6 minutes until browned. Drain excess fat if necessary.
3. Simmer: Stir in tomato paste, diced tomatoes, kidney beans, black beans, beef broth, chili powder, cumin, smoked paprika, salt, and pepper. Bring to a boil, then reduce to a gentle simmer and cook uncovered for about 25 minutes. Taste and adjust seasoning.

Notes

Dairy-free: Use avocado, cilantro, and lime instead of cheese or sour cream. Gluten-free: Use certified gluten-free broth. Storage: Refrigerate up to 4 days or freeze up to 3 months. Reheat to 165°F (74°C).

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Category: Dinner
• Method: Stovetop
• Cuisine: American

Nutrition

• Serving Size: 1 serving (about 1 1/2 cups)
• Calories: 330
• Sugar: 6
• Sodium: 620
• Fat: 10
• Saturated Fat: 3
• Carbohydrates: 22
• Fiber: 7
• Protein: 32
• Cholesterol: 65

Keywords: high protein beef chili, beef and bean chili, healthy chili, one pot chili, weeknight dinner, meal prep chili