Table of Contents
ToggleIntroduction
As the temperatures drop, nothing hits the spot like a warm, hearty bowl of chili. But traditional chili recipes often rely on beans and corn, making them carb-heavy and not ideal for those on a ketogenic or low-carb diet. That’s where this Low-Carb White Chicken Chili recipe comes in — a flavorful, creamy, and protein-packed meal that fits perfectly into a keto lifestyle.
Whether you’re a keto beginner or a seasoned low-carb cook, this chili recipe will quickly become a favorite. It’s packed with healthy fats, lean protein, and fresh vegetables, delivering satisfying comfort food without the carb overload.
Why Choose Low-Carb White Chicken Chili?
Keto-Friendly and Nutrient Dense
This chili swaps out high-carb ingredients like beans for low-carb vegetables such as cauliflower and zucchini, ensuring you stay in ketosis while enjoying rich, comforting flavors.
Supports Weight Loss and Blood Sugar Control
Low-carb meals like this help stabilize blood sugar, reduce insulin spikes, and promote fat-burning — all key goals of keto and low-carb diets.
Easy to Make and Perfect for Meal Prep
Cook a big batch and store leftovers in the fridge or freezer. The flavors meld beautifully over time, making it a practical meal solution for busy lifestyles.
Nutritional Breakdown (Per Serving)
Calories: ~350-400
Protein: 28g
Carbohydrates: 8g (net carbs approx. 5g)
Fat: 13g
This balance supports muscle maintenance and sustained energy on a low-carb regimen.
Ingredients You’ll Need
| Ingredient | Why It’s Important for Keto |
|---|---|
| Boneless, skinless chicken thighs | Moist, flavorful protein source with moderate fat |
| Cauliflower florets | Low-carb vegetable, adds bulk and texture |
| Zucchini chunks | Adds nutrients and a slight sweetness |
| Canned diced green chiles | Mild heat and flavor boost |
| Cream cheese or full-fat sour cream | Adds creaminess and fat for satiety |
| Chicken broth or stock | Flavorful, low-calorie base |
| Fresh herbs (cilantro, oregano, thyme) | Freshness and aroma |
| Spices (chili powder, cumin, garlic powder, onion powder) | Essential chili flavors |
| Butter + almond or coconut flour (optional) | Thickening agent to enhance texture |
| Shredded cheese (cheddar or Monterey Jack) | Creamy richness, melts well |
| Heavy cream or coconut cream | Additional creaminess and fat |
Equipment Needed
Large heavy pot or Dutch oven
Chef’s knife and cutting board
Can opener
Wooden spoon or silicone spatula
Optional: Slow cooker, Instant Pot, food processor
Step-by-Step Cooking Instructions
1. Prep Your Ingredients
Wash and chop cauliflower and zucchini into bite-sized pieces. Dice onions and mince garlic. Cube chicken thighs into uniform pieces.
2. Sauté Aromatics
In your pot or Dutch oven, heat olive oil over medium heat. Add onions and garlic, cooking until translucent and fragrant (about 3-4 minutes).
3. Cook the Chicken
Add chicken pieces to the pot. Stir and cook until the meat turns white and is nearly cooked through, about 5-7 minutes.
4. Add Broth, Chiles, and Spices
Pour in chicken broth and diced green chiles. Add chili powder, cumin, oregano, garlic powder, and onion powder. Stir to combine.
5. Simmer and Add Vegetables
Bring the chili to a simmer, then add cauliflower and zucchini chunks. Lower heat and cook for 20-25 minutes, stirring occasionally.
6. Optional Thickening
If you prefer thicker chili, melt butter and whisk in almond or coconut flour to create a roux. Stir into chili and simmer an additional 5 minutes.
7. Finish with Cream and Cheese
Reduce heat and stir in cream cheese (or sour cream), shredded cheese, and heavy cream (or coconut cream). Cook until melted and creamy, about 5 minutes.
8. Serve and Garnish
Serve hot, topped with fresh cilantro, sliced avocado, or crushed pork rinds for crunch.
Tips for Perfect Keto White Chicken Chili
Use chicken thighs for juicier, more flavorful chili compared to breasts.
Adjust spices to taste; add cayenne or jalapeño for more heat.
For dairy-free, substitute cream cheese and heavy cream with coconut milk or cashew cream.
Make it ahead: Chili tastes even better the next day, so batch cook and refrigerate.
Freeze leftovers in individual portions for quick meals later.
Variations and Substitutions
| Variation | Substitution | Notes |
|---|---|---|
| Dairy-Free | Use coconut cream and vegan cheese | Keep it creamy without dairy |
| Extra Protein | Ground turkey or diced pork instead of chicken | Adjust cook times accordingly |
| More Veggies | Add chopped bell peppers or spinach | Adds nutrients and texture |
| Different Spice Levels | Reduce or increase chili powder and green chiles | Customize to your heat tolerance |
Serving Suggestions
This chili pairs well with:
Cauliflower rice
Keto-friendly low-carb tortillas or wraps
Fresh avocado slices
A dollop of sour cream or Greek yogurt
Side salad with olive oil dressing
Storing and Reheating
Store chili in an airtight container in the fridge for up to 4 days.
Freeze in portions for up to 3 months.
Reheat gently on the stove or microwave until warmed through.
FAQ
Q: Can I use chicken breasts instead of thighs?
A: Yes! Chicken breasts work fine but may be less juicy than thighs.
Q: Is this recipe suitable for Whole30?
A: Omit dairy and use coconut cream, then double-check all spice blends are compliant.
Q: How can I thicken the chili without flour?
A: Puree some cooked cauliflower or use xanthan gum as a keto-friendly thickener.
Q: Can I make this in a slow cooker?
A: Absolutely! Sauté aromatics and chicken first, then transfer to slow cooker with remaining ingredients. Cook on low for 4-6 hours.
Final Thoughts
This Low-Carb White Chicken Chili is a keto-friendly meal that delivers big on flavor, nutrition, and ease of preparation. It’s perfect for cozy nights, family dinners, or batch cooking for the week ahead. Enjoy the creamy richness, hearty chicken, and warming spices without the carb overload.
Try this recipe today and discover a new staple for your keto kitchen!