Healthy Chili: A Lean Beef and Vegetable Chili with 35g Protein in 60 Minutes

A healthy chili does not have to taste like a compromise. This version builds deep, smoky flavor from browned lean ground beef, a blend of chili powders, and slow-cooked vegetables, then leans on beans for fiber and body. The result is a big pot of dinner that is filling, high in protein, and naturally low in added fat.

Plan on about an hour from start to finish, most of it hands-off simmering. The recipe makes six generous servings, so it is also a practical choice for meal prep or feeding a crowd. Every serving lands at roughly 35g of protein, with plenty of vegetables and fiber from the beans and peppers.

Below you will find why the recipe works, what to buy, how to cook it step by step, and how to store, reheat and serve it. A full recipe card with weights for nutrition tracking is at the end.

Why this healthy chili works without losing flavor

Lean ground beef gives chili its meaty backbone without the greasy texture that comes from fattier cuts. Using 93% lean beef and draining the small amount of fat that renders out keeps the pot rich while trimming saturated fat. Browning the beef well in batches creates the caramelized, savory base that makes a chili taste slow-cooked even when it is not.

Vegetables do more than bulk things up. Bell peppers, onion, carrots and zucchini add sweetness, moisture and volume, so each bowl feels generous while the calories stay moderate. The tomatoes and their juices carry the spices, and a splash of vinegar at the end brightens the whole pot.

Beans are the other half of the strategy. Kidney and black beans contribute fiber and plant protein, which means you can use less meat than a traditional beef chili and still have a satisfying bowl. The black bean and corn burrito bowl uses a similar bean-forward approach if you want another weeknight option built on the same idea.

For a quick sense of how the numbers add up, the USDA FoodData Central database lists nutrient values for each ingredient, and the recipe card below includes weights so you can calculate the totals yourself.

Ingredients you need for this healthy chili

• 93% lean ground beef, 1.25 lb: Leaner beef keeps the chili from becoming greasy. Ground sirloin works too if you prefer a different cut.
• Yellow onion, 1 large, diced: Choose a firm onion with papery skin for a clean, sweet base.
• Red and green bell peppers, 2 medium, diced: Peppers add color, sweetness and vitamin C. Red peppers are sweeter, green add a slight bitterness.
• Carrots, 2 medium, finely diced: Carrots thicken the chili slightly and add natural sweetness. Shredded zucchini can replace part of them.
• Garlic, 4 cloves, minced: Fresh garlic beats jarred for flavor.
• Kidney beans, one 15-oz can, rinsed and drained: Rinsing removes excess sodium from the canning liquid.
• Black beans, one 15-oz can, rinsed and drained: They hold their shape well and add creaminess.
• Crushed tomatoes, one 28-oz can: Look for a plain variety with no added sugar or heavy seasoning.
• Low-sodium beef broth, 1 cup: Unsalted or low-sodium broth lets you control the final salt level.
• Chili powder, 2 tbsp: Use a pure blend for consistent heat and flavor.
• Ground cumin, 2 tsp; smoked paprika, 1 tsp; dried oregano, 1 tsp: These form the core of the spice profile.
• Cayenne pepper, 1/4 tsp, or to taste: Adjust up or down depending on how much heat you enjoy.
• Olive oil, 1 tbsp: A small amount is enough for browning the vegetables.
• Fresh lime juice, 1 tbsp: Added at the end, it brightens the chili without extra salt.

How to make the chili step by step

1. Heat the olive oil in a large Dutch oven or heavy pot over medium-high heat. Add the beef in an even layer and let it brown for 4 to 5 minutes without stirring, then break it up and cook until no pink remains, about 3 more minutes. Spoon off any excess fat, leaving about 1 tbsp in the pot.
2. Lower the heat to medium. Add the onion, peppers and carrots and cook, stirring occasionally, until softened and lightly browned at the edges, about 7 minutes. Add the garlic and cook for 30 seconds until fragrant.
3. Stir in the chili powder, cumin, smoked paprika, oregano and cayenne. Toast the spices in the pot for 1 minute, stirring constantly. This step wakes up their flavor and is worth the extra minute.
4. Add the crushed tomatoes, broth, rinsed kidney and black beans, and return the beef to the pot. Stir well, scraping up any browned bits from the bottom.
5. Bring the chili to a boil, then reduce the heat to low so it bubbles gently. Partially cover and simmer for 40 minutes, stirring every 10 minutes or so to prevent sticking. Add a splash of water if it looks too thick.
6. Check that the beef reaches 160°F in the thickest part of the pot if you test a piece separately, as the USDA safe minimum internal temperature guide recommends for ground beef. Once the chili has simmered, taste and season with salt and black pepper.
7. Stir in the lime juice just before serving. Ladle into bowls and top as desired.

Storage and reheating your chili

Let the chili cool for no more than two hours at room temperature, then transfer it to airtight containers. Refrigerate within that window. Following the FoodSafety.gov cold food storage chart, cooked chili keeps safely in the refrigerator for 3 to 4 days.

For longer storage, freeze the chili in portions in freezer-safe containers. It keeps well for about 3 months and still tastes good after that, though quality slowly declines. Leave a little headspace in containers since the chili expands as it freezes.

To reheat, warm the chili in a saucepan over medium heat, stirring often, until it is steaming and hot throughout, ideally to 165°F. Add a splash of water or broth if it has thickened in the fridge. Microwaving works well in covered containers, stirring halfway through. Thaw frozen chili overnight in the refrigerator before reheating for the most even results.

Common mistakes to avoid with healthy chili

• Skipping the browning step: Crowding the pan or stirring the beef too early leaves it grey and steamed. Brown in batches if your pot is small.
• Using a high-fat ground beef and not draining it: 93% lean is the sweet spot. Pouring off excess fat keeps the chili clean-tasting.
• Adding all the salt at the start: Canned beans, tomatoes and broth already contain sodium. Season at the end, after the flavors concentrate.
• Rushing the simmer: Forty minutes is the minimum for the flavors to meld. A shorter cook leaves the spices tasting raw.
• Letting it stick to the bottom: Stir every 10 minutes and keep the heat low. The vegetables can scorch quickly once the liquid reduces.
• Forgetting the acid: A tablespoon of lime juice or vinegar lifts the whole pot. Without it, the chili can taste flat.

Swaps and variations, including a lighter option

• Lighter option, ground turkey: Swap the beef for 93% lean ground turkey breast or ground turkey. Brown it the same way and cook to 165°F, which is the safe minimum for ground poultry. This version trims calories and saturated fat further, though it is less rich in flavor, so add an extra teaspoon of smoked paprika.
• Plant-forward version: Replace the beef with two cups of cooked lentils or an additional can of beans, and use vegetable broth. The chili stays hearty and high in fiber.
• More vegetables: Add zucchini, mushrooms or diced sweet potato with the peppers. Extra vegetables boost volume and nutrients without much change in calories.
• Smoky heat: Use chipotle chili powder or one minced chipotle pepper in adobo for a deeper, smokier flavor.
• Sweeter profile: Add one cup of frozen corn in the last 10 minutes of simmering for pops of sweetness.
• Thicker, creamier chili: Mash about a cup of the beans against the side of the pot before serving. This thickens the chili naturally without flour or cheese.

What to serve with your healthy chili

Chili is a complete meal on its own, but a few simple sides round it out nicely. A crisp green salad with a light vinaigrette adds freshness and extra vegetables without much effort. For a more filling pairing, serve it over a small scoop of brown rice or with a few whole-grain tortilla chips.

Toppings add flavor and texture. Plain Greek yogurt is a good swap for sour cream and brings extra protein. Add diced avocado, chopped cilantro, sliced green onions and a few lime wedges. A light sprinkle of shredded sharp cheddar goes a long way.

For a fuller picture of how this meal fits into the rest of your week, the Dietary Guidelines for Americans recommend a pattern rich in vegetables, beans and lean protein, which is exactly what this chili delivers. The salmon poke bowl or the lentil bowl with roasted vegetables are good lighter dinners to rotate in on other nights.

Frequently asked questions

Is this healthy chili good for weight loss?

It can be. A healthy chili made with 93% lean beef, beans and lots of vegetables is high in protein and fiber, which helps you feel full on moderate calories. Portion size and toppings matter most, so use Greek yogurt in place of sour cream and measure your servings.

How much protein is in one serving?

Each of the six servings contains roughly 35g of protein, mostly from the lean beef and the beans. Exact numbers depend on the brands you use, so enter the weights from the recipe card into a nutrition calculator for precise figures.

Can I make this healthy chili in a slow cooker?

Yes. Brown the beef and vegetables first in a skillet, then transfer everything to a slow cooker with the remaining ingredients. Cook on low for 6 to 7 hours or high for 3 to 4 hours, then stir in the lime juice before serving.

Do I need to rinse canned beans?

Rinsing is recommended. It removes much of the sodium from the canning liquid and cuts down on the starchy foam. This is a simple way to make a healthy chili lower in sodium without sacrificing flavor.

What internal temperature should the beef reach?

Ground beef should reach 160°F as measured by a food thermometer. If you use ground turkey instead, cook it to 165°F. Once the chili is simmering for 40 minutes, the meat is well past these temperatures.

Healthy Chili with Lean Beef and Vegetables

A hearty, high-protein chili made with 93% lean ground beef, kidney and black beans, and plenty of peppers, carrots and tomatoes.

• Prep20 min
• Cook50 min
• Total1 hr 10 min
• Servings6
• Calories427

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Ingredients

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6

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• 1 ¼ lb 93% lean ground beef
• 1 tbsp olive oil
• 1 large yellow onion, diced
• 1 medium red bell pepper, diced
• 1 medium green bell pepper, diced
• 2 medium carrots, finely diced
• 4 cloves garlic, minced
• 2 tbsp chili powder
• 2 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp dried oregano
• ¼ tsp cayenne pepper, or to taste
• 15 oz kidney beans, canned, rinsed and drained
• 15 oz black beans, canned, rinsed and drained
• 28 oz crushed tomatoes
• 1 cup low-sodium beef broth
• 1 tbsp fresh lime juice
• salt and black pepper, to taste

Instructions

1. Heat the olive oil in a large Dutch oven over medium-high heat. Brown the beef in an even layer for 4 to 5 minutes, then break it up and cook until no pink remains. Drain excess fat, leaving about 1 tbsp.
2. Lower the heat to medium. Add the onion, peppers and carrots and cook until softened, about 7 minutes. Add the garlic and cook 30 seconds.
3. Stir in the chili powder, cumin, smoked paprika, oregano and cayenne. Toast for 1 minute.
4. Add the crushed tomatoes, broth and beans, and return the beef to the pot. Scrape up browned bits from the bottom.
5. Bring to a boil, then reduce to low. Partially cover and simmer for 40 minutes, stirring every 10 minutes.
6. Season with salt and black pepper. Stir in the lime juice and serve, topped as desired.

Notes

• Ground beef should reach 160°F and any ground poultry 165°F.
• Store cooled chili in the refrigerator for 3 to 4 days or freeze for up to 3 months.
• For a lighter version, substitute 93% lean ground turkey.

Nutrition per serving

Calories

427

Protein

34.7g

Carbs

49.2g

Fat

11.8g

Saturated fat

3.4g

Fiber

9.4g

Sugar

12.6g

Sodium

714mg

Cholesterol

60mg

Estimated from USDA FoodData Central data

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Ingredients

Instructions