14 net carbs

White bean chili

Enjoy a nutritious and satisfying low-carb white bean chili, rich in fiber and protein, perfect for a hearty and healthy meal.

Recipe last updated: July 1, 2024

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White bean chili

Name: Low-carb white bean chili
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Ingredients: 1 tablespoon olive oil; 1 small yellow onion (diced); 2 cloves garlic (minced); 4 cups chicken broth; 1 7-ounce can diced green chilies; ½ teaspoon dried oregano; ½ teaspoon paprika; 1½ teaspoons ground cumin; ¼ teaspoon cayenne pepper; salt and black pepper (to taste); 2 15-ounce cans white cannellini beans (drained and rinsed); 8 ounces cream cheese (softened); 1 pound cooked chicken breast (shredded); 1 lime (juiced); 2 tablespoons fresh cilantro (chopped); Garnish: cheese, sliced avocado, and cilantro

Last Updated: July 1, 2024
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Low-carb white bean chili

Total Diabetes Wellness

Discover a delicious and nutritious option with our low-carb white bean chili. This recipe combines the creamy texture of cannellini beans, the rich flavor of shredded chicken, and a zesty blend of spices to create a satisfying meal that fits perfectly into a low-carb lifestyle. With 7 grams of fiber per serving, this chili supports digestive health while keeping you full and energized. Easy to prepare and packed with protein, it's ideal for a hearty lunch or dinner. Garnished with cheese, avocado, and fresh cilantro, it offers a delightful balance of taste and health. Enjoy a comforting bowl that’s as simple to make as it is enjoyable to eat.

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Prep Time 10

Cook Time 35

Total Time 45

Course Soup

Cuisine American

Servings 8 servings

Net Carbs 14 g

*Net carbs are per serving

Ingredients

1 tablespoon olive oil
1 small yellow onion, diced
2 cloves garlic, minced
4 cups chicken broth
1 7-ounce can diced green chilies
½ teaspoon dried oregano
½ teaspoon paprika
1½ teaspoons ground cumin
¼ teaspoon cayenne pepper
salt and black pepper, to taste
2 15-ounce cans white cannellini beans, drained and rinsed
8 ounces cream cheese, softened
1 pound cooked chicken breast, shredded
1 lime, juiced
2 tablespoons fresh cilantro, chopped
Garnish: cheese, sliced avocado, and cilantro

Instructions

Heat the olive oil in a large pot over medium heat. Add the onion and saute for 3-4 minutes. Add the garlic and cook for another 30 seconds.
Add the chicken broth, green chilies, dried oregano, paprika, cumin, and cayenne pepper. Bring to a boil, then reduce heat to a low simmer for 15 minutes. Season with salt and pepper to taste.
Put ¼ cup of the soup and 1 cup of the cannellini beans into a blender and pulse/puree until smooth. *Be careful, as the soup will be hot.
Add the pureed beans, whole beans, and cream cheese to the soup. Stir until the cheese is melted. Simmer for 5 minutes.
Add the chicken, lime juice, and cilantro. Simmer for 1-2 minutes, until chicken is warm.
Garnish with cheese, avocado, and cilantro. Enjoy!

Video

Equipment

Dutch Oven

Blender

Keywords chicken chili, low-carb chicken soup, low-carb chili, white bean and chicken chili

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Top view of ingredients to make low-carb white bean chili

Close-up side-view of low-carb white bean chili served with avocado, cheese, and cilantro.

Low-carb white bean chili served in a black bowl with handles.

Notes

Serving size

This recipe makes about 8 cups. One serving is one cup.

Lower carb options

To lower the carbs in this low-carb white bean chili recipe, you can make the following adjustments:

Reduce the beans: Use fewer cannellini beans or replace them with a lower-carb bean alternative, such as black soybeans. You can also substitute some of the beans with extra vegetables like zucchini or bell peppers to maintain volume and texture.
Increase protein: Add more shredded chicken or other low-carb protein sources like ground turkey or beef to reduce the proportion of beans in the chili.

Frequently Asked Questions

Is this low-carb white bean chili recipe Keto?

No, this recipe is not Keto. One serving (one cup) has 14 grams of net carbs. This is too high of a carb count to be considered Keto.

Is this low-carb white bean chili gluten-free?

Yes, this recipe is naturally gluten-free.

Storage and Reheating Guidelines

Make-ahead: This low-carb white bean chili can be prepared a day in advance. The flavors will meld together even more, making it taste better the next day.
Storing leftovers: Store leftovers in an airtight container in the refrigerator for up to 4 days.
Freezing instructions: To freeze, let the chili cool completely, then transfer it to a freezer-safe container or zip-top bag. Freeze for up to 3 months. For easier thawing, consider freezing in individual portions.
To reheat: Reheat the chili on the stovetop over medium heat, stirring occasionally, until it’s warmed through. Alternatively, you can reheat individual portions in the microwave, stirring every minute until hot.

Additional Details

Welcome to a nutritious and satisfying option for your meal plan: our low-carb white bean chili. This recipe is designed with people with diabetes in mind, offering a delicious and healthful alternative to traditional high-carb chilis. With a perfect blend of creamy cannellini beans, flavorful shredded chicken, and a variety of spices, this chili is not only tasty but also supportive of your dietary needs. Packed with protein and fiber, it’s an excellent choice for a hearty lunch or dinner that keeps you full and energized.

Chili has a rich history, originating from the Southwestern United States and Mexican cuisine. Traditionally, chili is a spicy stew made with meat, beans, and a variety of spices. Over the years, numerous variations have emerged, catering to different dietary preferences and health considerations. Our low-carb white bean chili is a modern twist on this classic dish, tailored for those seeking to manage their carbohydrate intake without sacrificing flavor or satisfaction.

Details about ingredients

Olive oil – We start with a tablespoon of olive oil, a heart-healthy fat that helps sauté the onions and garlic to build a flavorful base for the chili. Olive oil is rich in monounsaturated fats and antioxidants, making it a great choice for cooking.
Onion and garlic – Onions and garlic add depth and richness to the chili. Onions provide a mild sweetness, while garlic adds a robust flavor. Both are also known for their health benefits, including anti-inflammatory properties and support for immune health.
Chicken broth – Chicken broth is the foundation of chili, adding moisture and flavor. It’s a low-calorie, low-carb option that enhances the dish’s overall taste.
Green chilies – Diced green chilies bring a subtle heat and a hint of tanginess. They are packed with vitamins and antioxidants, contributing to the chili’s nutritional value.
Spices – We use a blend of dried oregano, paprika, cumin, and cayenne pepper. These spices not only enhance the flavor but also offer various health benefits. For example, cumin aids digestion, and cayenne pepper can help boost metabolism.
Cannellini beans – Cannellini beans are the star of this dish, providing a creamy texture and a mild flavor. They are an excellent source of protein and fiber, with 7 grams of fiber per serving, which helps manage blood sugar levels and supports digestive health.
Cream cheese – Cream cheese adds a rich, creamy texture to the chili, making it more satisfying. It’s also a source of fat that can help slow down the absorption of carbohydrates, which is beneficial for people with diabetes.
Shredded chicken – Shredded chicken breast is a lean protein that keeps you full and provides essential nutrients. It’s also a versatile ingredient that blends well with the other flavors in the chili.
Lime juice and fresh cilantro – Lime juice adds a refreshing acidity, while cilantro provides a fresh, herbal note. Both ingredients enhance the chili’s overall flavor profile.
Garnishes – Optional garnishes like cheese, sliced avocado, and cilantro add flavor and texture, making each bowl of chili customizable to your taste.

Variations

One of the great things about chili is its versatility. You can easily adapt this recipe to suit your preferences or dietary needs:

Vegetarian option: Replace the chicken with extra beans or a meat substitute like tofu or tempeh.
Spicier version: Add more cayenne pepper or include some diced jalapeños for extra heat.
Different beans: While cannellini beans are used for their creamy texture, you can experiment with other low-carb beans like black soybeans or chickpeas.
Extra veggies: Boost the fiber and nutrient content by adding more vegetables, such as bell peppers, zucchini, or spinach.

Serving pairings

This low-carb white bean chili pairs well with several sides and toppings:

Salad: A simple green salad with a light vinaigrette complements the richness of the chili.
Low-carb bread: Serve with a slice of low-carb bread or a keto-friendly tortilla for added texture.
Guacamole: A side of guacamole can add a creamy, flavorful element to the meal.

Benefits for people with diabetes

This recipe is particularly beneficial for individuals with diabetes due to its low carbohydrate content and high fiber and protein levels. The combination of these nutrients helps stabilize blood sugar levels and keep you full longer, reducing the likelihood of overeating. The healthy fats from olive oil, cream cheese, and optional avocado also help slow carbohydrate absorption, further aiding blood sugar management.

Tips

Here are some tips to ensure your chili turns out perfect every time:

Use fresh ingredients: Fresh onions, garlic, and cilantro will provide the best flavor. If you have access to fresh herbs, they can make a big difference.
Adjust seasoning to taste: Taste the chili as it cooks and adjust the seasoning as needed. Everyone’s preference for salt and spice differs, so feel free to customize it.
Blend carefully: When pureeing a portion of the soup, be cautious as it will be hot. Let it cool slightly before blending to avoid any accidents.
Shredding chicken: To save time, you can shred pre-cooked rotisserie chicken at home. This can be a convenient shortcut, especially on busy days.

Our low-carb white bean chili is a delicious and nutritious meal option, especially for people with diabetes. Its combination of high fiber, protein, and healthy fats helps manage blood sugar levels while providing a satisfying and flavorful experience. Whether you stick to the original recipe or try one of the variations, this chili will become a favorite in your meal rotation. Enjoy the balance of taste and health with every comforting bowl.

White bean chili

White bean chili