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    🏠Home » Recipes » Chili Recipes

    Healthy White Chicken Chili

    Feb 14, 2023 by Dan Mikesell AKA DrDan · 38 Comments

    Recipe Table of Contents    
    4.16 from 66 votes

    This Healthy White Chicken Chili is packed with tender chicken, beans, and a spicy broth. A full-flavor chili that fits low-calorie and low-fat diets.

    Low Fat Crock Pot Chicken Chili on a spoon
    Jump To:
    • 👍Why you should make this recipe
    • 🐓Ingredients
    • 👨‍🍳How to Make Healthy White Chicken Chili
    • ✔️Tips and Variations
    • ↕️How to make this a "for two" or "family size" recipe
    • ❓FAQs
    • ❄️How to store leftovers
    • 📖Crock Pot Chili Recipes
    • 🖼️Step-by-Step Photo Instructions
    • Recipe
    Blue ribbon divider used for visual effect

    Originally named "Low-Fat High-Taste Chicken Chili" by my wife, who is not a chili person, as she finished her second serving. It's everything you want in great white bean chicken chili.

    👍Why you should make this recipe

    • This healthy chili has tender chicken and beans in a spicy broth.
    • It is low-fat and low-calorie, with only about 250 calories and 2 grams of fat per serving qualifies as healthy for almost any diet.
    • Use either raw chicken or precooked rotisserie chicken.
    • This Healthy White Chicken Chili recipe can be done in about an hour, even with raw chicken. Or slower as a dump-and-go crock pot recipe.
    • Take it out for a spin today for one of the best-tasting white chicken chilies you will ever make. You won't regret it.

    This is based on my Excellent White Chicken Chili, which is a modification of a Pioneer Woman recipe. I simplified, added a crock pot version, and adjusted the spices in addition to making it healthy.

    🐓Ingredients

    • Chicken—skinless boneless chicken breasts
    • Broth—low-sodium chicken broth
    • Aromatics—onion and garlic
    • Jalapeno pepper—optional
    • White beans—I prefer Great Norther but Navy beans or cannellini beans will be fine.
    • Green chiles
    • Pantry ingredients—cumin, paprika, chili powder, cayenne pepper (optional), salt, and pepper

    👨‍🍳How to Make Healthy White Chicken Chili

    1. Trim and prep chicken breasts, onion, garlic, and jalapeno.
    2. Saute the onion until starting to clear, then add the garlic and cook one more minute. Sauting is required for the stovetop and optional for the crock pot.
    3. Add the broth and all spices to the crock pot or a Dutch oven on the stovetop.
    4. Cook on high in the crock pot for 1 ½ to 2 hours or simmer on the stovetop for 20-30 minutes until chicken is tender.
    5. Remove the chicken and shred it with a fork.
    6. Return the chicken to the crock pot and cook for 1 ½ to 2 more hours on high. Or simmer on the stovetop for another 20-30 minutes.

    ✔️Tips and Variations

    • The chicken needs to reach 165° to shred easily. Crock pots can vary some. In most crock pots, it will be 1 ½ to 2 hours on high.
    • If you are not going for "low-fat," chicken thighs will be fine.
    • You can use precooked rotisserie chicken. 4-5 cups will do nicely, but even 2-3 cups will be enough. As long as you pre-cook the onion and garlic, skip the first part of cooking and proceed from where you add the shredded chicken.
    • You can use broth or stock. I prefer to buy name brands since I have seen quality issues with others. I also try to get low sodium, if available, so that I can adjust the sodium myself.
    • This is a thinner chili, like a thick soup. You can make it thicker by cutting the broth in half
    • You can also thicken it with a tablespoon of cornstarch in two tablespoons of cold water. Mix to make a smooth slurry and stir in the last 20 minutes of cooking.
    • If you rinse and drain the beans to lower the sodium, replace the liquid with two cups of water or chicken broth.
    • Add a can of Rotel or diced tomatoes for additional taste. A great variation.
    • Make it vegetarian by eliminating the chicken and using vegetable broth.

    ↕️How to make this a "for two" or "family size" recipe

    This is an easy recipe to cut in half or double. The full recipe makes about 10 cups (8 servings) and fits in a 3 ½ quart crock pot. Note: to cook correctly, a crock pot should not exceed 75% capacity.

    • Use the recipe card and adjust the number of servings to half or double.
    • Use the amount of ingredients in the ingredient list, not the instructions—those do not adjust.
    • For a crock pot: The half recipe will fit in a 2-quart mini crock pot. A double recipe fits in a 6 ½ quart crock pot.
    • Cooking times remain the same.

    ❓FAQs

    Why is this recipe healthy?

    This recipe fits most reasonable diets, like low-fat and low-calorie diets, with only about 250 calories and 2 grams of fat per serving.

    How to decrease the sodium in chili.

    The main contributing factors to the sodium are the added salt and the cooked beans. If you need lower sodium, you may decrease the salt by half, but more will significantly affect the taste. That will save about 150 mg of sodium. You can save about the same by rinsing the beans. I have already suggested low-sodium broth.

    ❄️How to store leftovers

    Seal leftovers in an airtight container, refrigerate for 4 days, or freeze for 3-4 months. Reheat on the stovetop but thaw first if frozen.

    📖Crock Pot Chili Recipes

    Crock Pot Chili

    Ultra Simple Crock Pot White Chicken Chili

    Crock Pot Three Bean Turkey Chili

    Crock Pot Texas Chili

    This recipe is listed in these categories. See them for more similar recipes.

    101's Best Recipes, Chili Recipes, Crock Pot Recipes, Featured | Chili Recipes, Healthy Recipes, Low Fat Recipes, Mini Crock Pot Recipes, Small Crock Pots Recipes
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    🖼️Step-by-Step Photo Instructions

    raw chicken with chili ingredients

    Trim two medium-sized skinless boneless chicken breasts.

    chopped onion on a black board

    Chop 1 medium onion, mince 1 jalapeno, and mince or crush 3 cloves of garlic.

    cooking onion in a sauce pan

    Saute the onion until starting to clear, then add the garlic and cook one more minute. Sauting is required for the stovetop and optional for the crock pot.

    raw chicken in the crock pot with broth

    Add to the crock pot or a large desktop pot like a Dutch oven; one 14 oz can low sodium chicken broth, 1 tablespoon cumin, 1-2 teaspoons of paprika, 2 teaspoons of chili powder, 3 garlic cloves minced, 1 teaspoon salt, ½ teaspoon pepper, and optionally ½ teaspoon of cayenne pepper. Add chicken and cook on high for 1 ½ to 2 hours in the crock pot. Or on the stovetop, bring to a boil, then decrease to simmer and cover for 20-30 minutes. Cook until chicken is 165°.

    shredding cooked chicken on a black board with forks

    Remove the chicken shred with forks. Place back in the liquid.

    adding a jar of beans to the crock pot

    Add one 48 oz jar of pre-cooked Northern beans and one small can of green chiles. Rinse beans if desired to decrease the sodium and replace the liquid with 1-2 cups of water or low-sodium broth.

    ladle of chicken chili

    Cook on high for 1 ½ to 2 hours more. Or simmer covered for 20-30 minutes on the stovetop.

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    Recipe

    chicken chili on a spoon

    Healthy White Chicken Chili

    From Dan Mikesell AKA DrDan
    This Healthy White Chicken Chili is packed with tender chicken, beans, and a spicy broth. A full-flavor chili that fits low-calorie and low-fat diets.
    Tap to leave a Rating
    4.16 from 66 votes
    Print Email CollectionCollected
    Prep Time: 10 minutes
    Cook Time: 4 hours
    Total Time: 4 hours 10 minutes
    Servings #/Adjust if desired 8 servings

    Ingredients

    US Customary - Convert to Metric
    • 2 skinless boneless chicken breasts
    • 14 oz low-sodium chicken broth
    • 1 onion - medium chopped
    • 1 jalapeno pepper - minced - optional
    • 3 cloves garlic - crushed or minced
    • 1 tablespoon cumin
    • 1 to 2 teaspoon paprika
    • 2 teaspoon chili powder
    • ½ teaspoon cayenne pepper - optional
    • 1 teaspoon salt - to taste
    • ½ teaspoon black pepper

    Part Two

    • 48 oz Northern Beans - precooked a large jar
    • 4 oz diced green chiles - a small can
    Prevent your screen from going dark

    Instructions

    • Trim two medium-sized skinless boneless chicken breasts.
      Raw chicken with other ingredients for chili
    • Chop 1 medium onion, mince 1 jalapeno, and mince or crush 3 cloves of garlic.
      chopped onion on a black board
    • Saute the onion until starting to clear, then add the garlic and cook one more minute. Sauting is required for the stovetop and optional for the crock pot.
      cooking onion in a sauce pan
    • Add to the crock pot or a large desktop pot like a Dutch oven; one 14 oz can low sodium chicken broth, 1 tablespoon cumin, 1-2 teaspoons of paprika, 2 teaspoons of chili powder, 3 garlic cloves minced, 1 teaspoon salt, ½ teaspoon pepper, and optionally ½ teaspoon of cayenne pepper. Add chicken and cook on high for 1 ½ to 2 hours in the crock pot. Or on the stovetop, bring to a boil, then decrease to simmer and cover for 20-30 minutes. Cook until chicken is 165°.
      raw chicken in the crock pot with broth
    • Remove the chicken shred with forks. Place back in the liquid.
      shredding cooked chicken on a black board with forks
    • Add one 48 oz jar of pre-cooked Northern beans and one small can of green chiles. Rinse beans if desired to decrease the sodium and replace the liquid with 1-2 cups of water or low-sodium broth.
      adding a jar of beans to the crock pot
    • Cook on high for 1 ½ to 2 hours more. Or simmer covered for 20-30 minutes on the stovetop.
      ladle of chicken chili
    See the step-by-step photos in the post. Some recipes have an option to display the photos here with a switch above these instructions but the photos DO NOT print.

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    Recipe Notes

    Pro Tips:

    1. The crock pot can be 3 ½ qt minimum, but bigger is ok. A double recipe needs 6 ½ quarts or larger. A half recipe needs 2 quarts or larger.
    2. If your crock pot runs hot, use the short times. Normal crock pots are fine at the suggested times.
    3. I have the recipe written for cooking on high. Double times if using low.
    4. To decrease the sodium, rinse the beans and reduce or skip the salt.
    5. I like 2 teaspoons of paprika, one jalapeno, and ½ teaspoon of cayenne pepper.
    6. This is a thinner chili, like a thick soup. You can make it thicker by cutting the broth in half
    7. You can also thicken it with a tablespoon of cornstarch in two tablespoons of cold water. Mix to make a smooth slurry and stir in the last 20 minutes of cooking.
    8. Good in the refrigerator for 3-4 days and freezes well for 3-4 months.
    9. A serving is a little under 1 ½ cups, a nice serving size.
    10. Heat note: this has some heat in it, so adjust it to your taste.

    To adjust the recipe size:

    You may adjust the number of servings in this recipe card under servings. This does the math for the ingredients for you. BUT it does NOT adjust the text of the instructions. So you need to do that yourself.

    Nutrition Estimate

    Nutrition Facts
    Healthy White Chicken Chili
    Amount Per Serving (12 oz)
    Calories 206.4 Calories from Fat 19
    % Daily Value*
    Fat 2.1g3%
    Saturated Fat 0.5g3%
    Trans Fat 0.004g
    Polyunsaturated Fat 0.6g
    Monounsaturated Fat 0.5g
    Cholesterol 18.1mg6%
    Sodium 855.1mg36%
    Potassium 822.3mg23%
    Carbohydrates 39.6g13%
    Fiber 9.3g37%
    Sugar 0.8g1%
    Protein 16.6g33%
    Vitamin A 379.2IU8%
    Vitamin C 11mg13%
    Calcium 114.2mg11%
    Iron 3.8mg21%
    * Percent Daily Values are based on a 2000 calorie diet.
    Serving size is my estimate of a normal size unless stated otherwise. The number of servings per recipe is stated above. This is home cooking, and there are many variables. All nutritional information are estimates and may vary from your actual results. To taste ingredients such as salt will be my estimate of the average used.
    Course : Main Course
    Cuisine : American

    © 101 Cooking for Two, LLC. All content and photographs are copyright protected by us or our vendors. While we appreciate your sharing our recipes, please realize copying, pasting, or duplicating full recipes to any social media, website, or electronic/printed media is strictly prohibited and a violation of our copyrights.

    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. Updated with expanded options, refreshed photos, and a table of contents to help navigation.

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    1. Michael

      April 22, 2021 at 12:41 pm

      Hi, Dan! If I need to add all ingredients and leave the house until the dish is done (so can't shred chicken and add chilis and beans in the middle), can I cube the chicken and add green chilis and beans in the beginning - then cook it all for roughly 7 hrs on low? Essentially completely set it and forget it?

      Reply
      • Dan Mikesell AKA DrDan

        April 22, 2021 at 12:44 pm

        Hi Michael,
        Welcome to the blog and the answer is yes. Or you can leave the chicken whole, shred it when you get home and add back to absorb some flavor for a few minutes. The beans and chilis can go in at the beginning either way.
        Dan

    2. Tor Hembre

      September 15, 2019 at 4:07 pm

      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 :-

      Reply
      • Dan Mikesell AKA DrDan

        September 15, 2019 at 4:58 pm

        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

    3. Fitting

      March 29, 2019 at 6:32 pm

      Just checking, 14 oz of chicken broth? Will it be a thick chili?

      Reply
      • Dan Mikesell AKA DrDan

        March 29, 2019 at 10:29 pm

        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

    4. Tiffany

      November 05, 2018 at 3:50 pm

      Do I drain the jar of beans or add it directly to the crock? Super excited to eat this!!

      Reply
      • DrDan

        November 05, 2018 at 6:09 pm

        Hi Tiffany,
        Welcome to the blog.
        Just dump the whole thing in. There is a lot of taste in the liquid.
        Dan

    « Older Comments

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