Great tasting healthy crock pot white chicken chili with only about 250 calories and 2 gram of fat per serving. Just follow these easy step by step photo instructions. No pre-cooking the chicken here.
Editors Note: This is one of my best and most healthy chili recipes. This is one of those unusual dishes which combines great taste with a low calorie and fat profile — originally published September 21, 2014, Rewritten with expanded discussion and updated photos.
I love white chicken chili. Maybe not as much as a good filet but on some days, almost. But my problem was my old reliable white chicken chili has a ton of cheese... read not very healthy.
So with this recipe, I wanted the dream chicken chili recipe:
- No pre-cooked chicken. I don't normally have precooked chicken.
- Crock Pot "dump and run" easy.
- Healthy or at least healthier than my normal chicken chili.
I have a recipe Excellent White Chicken Chili which is a modification of a Pioneer Woman recipe. That recipe had the basics of my list. I just needed a nip and tuck here and there.
Add in a conversion to the crock pot, it would do as a starting point. This one is low in calories and fat. I also kicked up the spices from the "excellent" recipe. It worked great.
Put it in and go for one of the best tasting crock pot white chicken chili you will ever make. Give it a try today.
My Rating:
My wife is not quite the chili fan I am, and the five is from her (two servings). A nice five from me also. (PS- named by my wife.)
Pro Tips: Notes on Low Fat High Taste White Chicken Chili
The Broth
The original recipe used raw chicken to make the chicken broth needed for the recipe and flavor. That was the whole cut up chicken with skin, fat, and bones.
I didn't want the fat and wanted to use skinless boneless breasts. The broth would be at best almost tasteless. So I added my taste with broth instead of water.
This is a good place to save some sodium. Use the low sodium broth and chicken broth with no salt is available.
The Chicken
For low fat, there is no choice but to use skinless boneless chicken breasts. I'm letting the chicken cook in the liquid. Pull it out after a few hours, then shred and place back in the pot.
The chicken needs to reach 165 to shred well. Crock pots can vary some. My larger crock pots will be there in 1 1/2 hours on high, but my smaller crockpot takes 2 hours.
You can use precooked chicken. 2-3 cups. Skip the first 2 hours of cooking, just add everything and cook for about 2 hours.
The Crock Pot
I used my 3.5 qt crock pot here, and it just fit but would not fit in a smaller crock pot. You may use a larger crock pot here.
Some crock pots, especially older crock pots will run hot. Overcooked chicken breast can be dry so know your pot.
What Makes it Healthy?
Healthy means different things to different people, but for me, it means lower calorie density and lower fat. I believe this recipe fits most reasonable diets. At least healthier than my previous cheese filled chicken chili.
The sodium is mostly from the beans and the added salt. You can skip the added salt or cut it down. Rinsing the beans will cut about 150 mg of sodium per serving. Add a cup of water if you do that to replace the liquid. The added salt is about 200 per serving.
Other Great Crock Pot Chilis to Try
Ultra Simple Crock Pot White Chicken Chili
Crock Pot Three Bean Turkey Chili
Trim two medium-size skinless boneless chicken breast.
Chop one medium onion.
Mince one jalapeno.
Add the crock pot; one 14 oz can low sodium chicken broth, one tablespoon cumin, one to two teaspoon paprika, two teaspoon chili powder, three garlic cloves minced, one teaspoon salt, 1/2 teaspoon pepper. Add chicken and cook on high for 1 1/2-2 hour.
Remove the chicken from crock pot and shred. Place back in crock pot with the liquid.
Add one 48 oz jar pre-cooked Northern beans and one small can of green chilies.
Cook on high for 1 1/2 to 2 hours more.
Do you want more recipes from 101 Cooking for Two? Sign up for the newsletter and get all posts delivered straight to your inbox!
Low Fat High Taste Crock Pot White Chicken Chili
Ingredients
- 2 skinless boneless chicken breasts
- 14 oz low-sodium chicken broth - one can
- 1 onion - medium chopped
- 1 jalapeno pepper - minced - optional
- 3 cloves garlic - crushed or minced
- 1 tablespoon cumin
- 2 teaspoon paprika
- 2 teaspoon chili powder
- 1/2 teaspoon cayenne pepper - optional
- 1 teaspoon salt - to taste
- 1/2 teaspoon pepper
Part Two
- 48 oz Northern Beans - precooked a large jar
- 4 oz diced green chilis - a small can
Instructions
- Trim two skinless boneless chicken breast.
- Chop one medium onion and one jalapeno.
- Mix everything but the beans and green chilis in a crock pot. Add the chicken.
- Cook for 1 1/2 to 2 hours on high. Double time if on low.
- Remove the chicken from the crock pot and shred.
- Return the chicken to the crock pot.
- Add the green chilis and the beans. See notes about rinsing beans.
- Mix well and cook on high for 1 1/2 to 2 more hours on high.
Recipe Notes
Pro Tips:
- The crock pot can be 3 1/2 qt minimum, but bigger is ok.
- If your crock pot runs hot, use the short times. Normal crock pots are fine at the suggested times.
- I have the recipe written for cooking on high. Double times if using low.
- To decrease the sodium, rinse the beans and add one cup of water to replace the liquid. Also, decrease or skip the salt.
- The model recipe used only 1/2 teaspoon paprika. 1 teaspoon is ok but I like 2 teaspoons more.
- Good in the refrigerator for 3-4 days and freezes well for 3-4 months.
- A serving is a little under 1 1/2 cups so a nice serving size.
- Heat note: this has some heat in it so adjust to your taste.
Nutrition
Originally Published September 21, 2014
9-month-old Molly and Lilly with a stick
Tor Hembre
Hi again Dan :-)
I’ve made this chili several times now, and I love it !!
Today I noticed that the “instructions” says 1 teaspoon of paprika, while the “recipe” says 2 teaspoons.
I’ve been using 2 teaspoons every time, but how much of a difference would it make to do only 1 teaspoon ?
Either way, this is a solid 5 on the rating !
Thnx again for your fantastic blog !!
Tor :-
Dan Mikesell AKA DrDan
Hi Tor,
Thanks for the note. I was to be 1 teaspoon which is double the Pioneer Woman recipe. But I also noted to increase if you want. And I usually do two teaspoons. So I'm officially changing the discussion to 2 teaspoons. It has a much better taste.
Dan
Fitting
Just checking, 14 oz of chicken broth? Will it be a thick chili?
Dan Mikesell AKA DrDan
Hi Fitting,
Welcome to the blog.
This is not a thin nor thick chili. If you want to make it thicker, drain the beans which will make it thicker. You need to leave the broth to cook the raw chicken.
Dan
Tiffany
Do I drain the jar of beans or add it directly to the crock? Super excited to eat this!!
DrDan
Hi Tiffany,
Welcome to the blog.
Just dump the whole thing in. There is a lot of taste in the liquid.
Dan
Marni
This was an okay meal and we enjoyed it. I ended up changing the recipe a little and adding about half the amount of seasoning, I believe this was beneficial
Sunaina
hey DrDan....! I love chicken and your dish looks so delicious and yummy. Thanks for the sharing and keep shared your ideas and tasty recipe.....!
DrDan
Thanks Sunaina,
This is one of my favorite recipes.
Dan
Hina
hello DrDan...! your dish is amazing and delicious thanks for the sharing. I will make this dish in few upcoming days and keep share your new ideas...
DrDan
Hi Hina,
Hope it works well for you.
Thanks for the note.
Dan
DrDan
Here is was about 1 1/2 cups I believe. Since there is no standard, I look at it a recipe after cooking and decide how many servings I would make out if it.
Amy
Thanks, it smells delicious! Just waiting for it to be done!!!!
Amy
Dr Dan can you tell me what the serving size is?
Phyllis
I'd like to try this, but use an electric pressure cooker. I'm thinking half the time. Thoughts?
DrDan
Hi Phyllis,
I don't use pressure cookers. My mother blew one up yrs ago so I'm not in that much of a hurry.
But it is 4 hours on high in a crock pot. On a stovetop with a Dutch oven, I would think 2 hours tops. I don't know what those things translate to with a pressure cooker.
Dan
DrDan
The jalapeno is about half the heat... color me surprised. I have lots hotter than this. I'll put a little heat warning in the recipe care.
DrDan
Hi Vicky,
Sorry it didn't work for you. I would say this is a 4/10 on heat but maybe you hit an extra hot jalapeno or some of the seeds snuck in.
Dan
Vicky
Dan, I actually left the jalapeño out of the recipe!
VIcky
Way too spicy. I won't be able to eat it, or my kids. - little disappointed.
Sue
Can this chili be frozen?
Thank you, Sue
DrDan
Definitely freezes well.
Dan
Teri
Love it and everyone who has tried it has made it and passed it on to there friends who are now making it. Question, what do you consider the serving size on the nutritional info chart, 1 cup?
DrDan
Hi Teri,
I'm afraid I'm not very scientific with this (but I'm not the only one). I look at it and decide how much I would normally have for a serving. I tend to like bigger servings than most nutritional information use. With this recipe, it is more like 1 1/4 cups (not measured). Not a great answer I know...
Glad you like the recipe.
Dan
Vanessa
Love this recipe. I found and started making this last winter (2015-2016). We had it almost every week. As Fall started to approach this year, I couldn't wait to make it and even though it is going to be in the low 80's today...I'm making it. I also shared this recipe with some family and they are in love with it as well. Depending on how spicy I'm feeling I'll omit the jalapeno, but it's delicious either way! Thanks for the awesome recipe!
Janie Braga
Hi, I have made this recipe a few times now. I bring it to work for my friends and they all love it. I do it alittle differently though. First I make it on stove top, I don't want to wait for the crock pot. AndiI sometimes add some vegetables like carrots and celery. I cut down on the size of the jar of beans too. I use a medium size jar. But everything else is the same. Thank you, your the best.
DrDan
Hi Janie,
I do love this chili. The no precooking of the chicken just is so much the way I like to cook.
Most people move recipes from the stovetop to a crockpot. But stovetop is always faster. Sometimes so I don't need to watch it, I will start on the stove top using a Dutch oven and then pop it into the oven for the "simmer" time.
Thanks for the note
Dan
Lydia
I can't find the jarred beans. Can I use canned? If so, would you drain them and add back more chicken broth? Thank you.
DrDan
Cooked canned are fine. Don't drain.
DrDan
Lindse
Once again- AMAZING crockpot meal! My picky fiancé loved it ( he put it in a tortilla??? IDK but he liked it) took ALL my leftovers to his coworkers.
Love your crockpot recipes!
DrDan
Thanks for the note and rating.
It seems a little thin for a tortilla. He might like Ultra Simple Crock Pot White Chicken Chili https://www.101cookingfortwo.com/ultra-simple-crock-pot-white-chicken/ which can be much thicker but does require cooking the chicken ahead.
It does sound like he could cook some for you since he took the leftovers
DrDan
Cathie H
Doubled the recipe so I would have enough to send off to hunt camp. Excellent recipe...best white chili I have found
Love the blog. Thanks!
Cathie
Trish
Stop the press!!!
Dr. D, I just tried this recipe, and it is off the hook good! I followed the recipe exactly as written. The flavor from the combination of spices you chose made it exceptional.
You will hear cries from Santa Monica if I lose this recipe! Bring on more slow cooker recipes!
I crown you King of The Slow Cooker!
DrDan
Aw-shucks. This was more of an experiment but it was so good I published it.
Thanks for the note
DrDan
Patty C
Thank you-thank you-thank you, Dr. D! I am making this for gameday this weekend. The girls are gorgeous as ever!
DrDan
Thanks for the note. I think you will be happy with this one
DrDan