This healthy white chicken chili uses Greek yogurt as a creamy base and delivers 25g protein per serving. The combination of chicken breast, white beans, and aromatic spices creates a satisfying meal without heavy cream or cheese.
| Prep Time | 15 minutes |
|---|---|
| Cook Time | 45 minutes |
| Total Time | 1 hour |
| Servings | 6 |
| Difficulty | Easy |
| Cuisine | Tex-Mex |
Why This Recipe Works
The Greek yogurt replaces traditional cream and dairy cheese, reducing saturated fat by 60% while maintaining richness.
Browning the chicken in batches ensures even cooking without turning the garlic paste to charcoal. The white beans absorb the yogurt-chili mixture after 20 minutes of simmering, creating a naturally thick texture.
Ingredients
| Ingredient | Quantity | Notes |
|---|---|---|
| Chicken breast | 2 lbs | Skinned thighs can substitute |
| White beans (canned) | 2 (15oz) cans | Cooked northern or cannellini |
| Greek yogurt | 1 cup | Plain non-fat recommended |
| Garlic | 4 cloves | Mince using a garlic press |
| Red onion | 1 small | Finely diced |
| Olive oil | 2 tbsp | Light or extra virgin |
| Cumin | 1 tsp | Toast spices for intensity |
| Diced green chiles | 1 can (4oz) | Or use fresh jalapeños |
Step-by-Step Instructions
- Pat chicken dry and cut into 1-inch pieces
- Heat 1 tbsp oil in Dutch oven over medium-high
- Cook chicken in 2 batches 5-7 minutes per side
- Transfer to plate and keep warm in oven
- Heat remaining oil over medium and sauté onion
- Add garlic and cook 30 seconds until fragrant
- Stir in cumin for 1 minute until aromatic
- Add drained beans with liquid to pot
- Stir in chiles and their liquid
- Return chicken and any juices to pot
- Cover and simmer 20 minutes
- Remove from heat and stir in Greek yogurt
- Ladle into bowls and let rest 5 minutes
Browning the Chicken
Cooking Aromatics
Building the Base
Finishing Touch
Chef Tips for Perfect Results
- Use an instant-read thermometer to verify chicken reaches 165°F
- Toast whole cumin seeds for 30 seconds before grinding
- Microwave frozen yogurt to room temperature before mixing
- Thicken sauce by simmering 5 minutes uncovered
- Finish with lime juice for brightness
Common Mistakes to Avoid
- Undercooking chicken (solution: use thermometer)
- Adding yogurt too early (fat separates when reheated)
- Using fat-free beans (full fat maintains texture)
- Overloading with garlic (balance with onions)
- Serving immediately (chili thickens as it rests)
Variations and Substitutions
| Ingredient | Substitution | Impact |
|---|---|---|
| Greek yogurt | Coconut milk | Add richness with more calories |
| Chicken | Tofu or tempeh | Vegetarian option with similar texture |
| Cumin | Cinnamon | Middle Eastern flavor profile |
| Garnish | Plain sour cream | Less protein but similar creaminess |
Serving Suggestions and Pairings
Serve chilled lime-avocado wedges alongside the chili for contrast. Pair with crusty sourdough or cornbread to soak up broth. Ideal for mid-week dinners during cold winter months.
Storage and Reheating
| Method | Duration | Instructions |
|---|---|---|
| Refrigerator | 5 days | Store in airtight container |
| Freezer | 3 months | Omit yogurt before freezing |
| Microwave | 1 hour | Cover and heat on low to prevent curdling |
| Stovetop | 2 hours | Stir frequently to maintain texture |
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 280 |
| Protein | 25g |
| Fat | 8g |
| Carbohydrates | 28g |
| Fiber | 7g |
| Sodium | 4500mg |
Frequently Asked Questions
Can I use coconut yogurt instead?
Yes, substitute 1:1 but increase liquid by 2 tbsp to maintain consistency.
How do I tell when chicken is done?
Use a thermometer to verify internal temperature reaches 165°F without overcooking.
Why does my chili taste flat?
Under-seasoned beans – add 1/2 tsp extra salt and 1 tbsp vinegar per quart of chili.
Can I make this ahead?
Chili improves overnight but add yogurt only when serving to prevent curdling.
What’s the best garnish?
Top with chopped green onions, cilantro, and a dollop of more Greek yogurt.
Conclusion
This Greek yogurt chicken chili offers 25g protein and 7g fiber per serving while keeping calories low. The balanced combination of lean protein, complex carbs, and healthy fats makes it a satisfying weeknight meal ready in 1 hour.
Print
Healthy White Chicken Chili With Greek Yogurt
- Total Time: 60
- Yield: 6 servings 1x
- Diet: Healthy
Description
A protein-packed white chicken chili using Greek yogurt as a creamy base. This Tex-Mex-inspired dish combines tender chicken, white beans, and aromatic spices for a satisfying 25g protein per serving.
Ingredients
2 lbs chicken breast
2 (15oz) cans white beans, drained
1 cup plain non-fat Greek yogurt
4 cloves garlic
1 small red onion
2 tbsp olive oil
1 tsp ground cumin
1 can (4oz) diced green chiles
Instructions
Pat chicken dry and cut into 1-inch pieces
Heat 1 tbsp oil in Dutch oven over medium-high
Browning the Chicken: Cook chicken in 2 batches 5-7 minutes per side
Transfer to plate and keep warm in oven
Cooking Aromatics: Heat remaining oil, sauté onion
Add garlic and cook 30 seconds until fragrant
Stir in cumin for 1 minute until aromatic
Building the Base: Add drained beans with liquid
Stir in chiles and their liquid
Return chicken and juices to pot
Cover and simmer 20 minutes
Finishing Touch: Remove from heat and stir in Greek yogurt
Ladle into bowls and let rest 5 minutes
Notes
Use an instant-read thermometer to verify chicken reaches 165°F
Toast whole cumin seeds for 30 seconds before grinding for more flavor
Microwave frozen yogurt to room temperature for smooth texture
Thicken sauce by simmering 5 minutes uncovered
Finish with lime juice for brightness
Skinned chicken thighs can substitute for chicken breast
- Prep Time: 15
- Cook Time: 45
- Category: Trending
- Method: Stewing
- Cuisine: Tex-Mex
Nutrition
- Serving Size: 1 bowl
- Calories: 320
- Sugar: 3g
- Sodium: 650mg
- Fat: 10g
- Saturated Fat: 1.5g
- Carbohydrates: 18g
- Fiber: 4g
- Protein: 25g
- Cholesterol: 55mg
