This high protein low carb white chicken chili is one of those recipes that I genuinely wish I had discovered years ago. It was a cold Tuesday night in Austin, Jake was working late, and I had two tired kids and zero inspiration. I had shredded chicken in the fridge, a can of white beans, and some green chiles, and I thought, why not try a white chili? I threw it all together in one pot, stirred in some cream cheese, and by the time Jake walked through the door, the whole kitchen smelled like a warm hug. He had two bowls.
What makes this high protein low carb white chicken chili so special is the combination of lean chicken breast, creamy broth, and a handful of simple pantry ingredients that come together in under 40 minutes. It is rich, thick, and satisfying without any of the heaviness you might expect. Even Lily, who usually pushes anything that is not mac and cheese around her plate, asked for seconds. That alone earns this recipe a permanent spot in our weekly rotation.
If you are looking for a filling, cozy dinner that keeps carbs low and protein high, this high protein low carb white chicken chili is exactly what you need. It reheats beautifully, meal preps like a dream, and tastes even better the next day.
Why You'll Love This Low Carb White Chicken Chili
- High Protein, Low Carbs: Each bowl packs over 38 grams of protein with only about 10 grams of net carbs, making it ideal for anyone watching their macros.
- One Pot Wonder: Everything cooks in a single pot, which means less cleanup and more time with the family at the table.
- Ready in 35 Minutes: From fridge to table in under 40 minutes, this is a weeknight hero on busy school nights.
- Incredibly Creamy: A small block of cream cheese stirred in at the end creates the most velvety, luscious broth you have ever tasted.
- Meal Prep Friendly: This chili stores and reheats perfectly, so you can make a big batch on Sunday and eat well all week long.
High Protein Low Carb White Chicken Chili Ingredients
The ingredients for this high protein low carb white chicken chili are simple, clean, and probably already in your pantry. I love that nothing here is fussy or hard to find. Here is what you will need to make this creamy chicken chili recipe come to life.
- 680g (1.5 lb) boneless skinless chicken breast, cooked and shredded. This is the backbone of your high protein low carb white chicken chili and gives you all that lean protein per serving.
- 1 tablespoon olive oil, for sauteing the aromatics and building that savory base.
- 1 medium yellow onion (about 150g / 5 oz), diced. It sweetens and softens as it cooks, adding depth to the broth.
- 3 cloves garlic, minced fresh. Do not use the jarred stuff here. Fresh garlic makes a real difference.
- 2 cans (400g / 14 oz each) white beans, rinsed and drained. Great Northern or cannellini beans both work beautifully.
- 2 cans (113g / 4 oz each) diced green chiles, including the liquid. These bring a gentle heat and that classic white chili flavor.
- 720ml (3 cups) chicken broth, low sodium if possible so you can control the saltiness.
- 115g (4 oz) cream cheese, softened and cut into cubes. This is the secret to that thick, creamy broth.
- 120ml (1/2 cup) sour cream, stirred in at the end for extra tang and richness.
- 1 teaspoon cumin, for warm earthy flavor.
- 1 teaspoon chili powder, for a gentle smoky kick.
- 1/2 teaspoon smoked paprika, for color and depth.
- Salt and black pepper, to taste.
- Fresh cilantro, sliced jalapeno, shredded Monterey Jack cheese, and lime wedges, for topping.
Swap white beans to lower carbs further. If you want to keep this chili even lower in net carbs, you can reduce the beans to one can or replace one can with extra shredded chicken. White beans are a great source of plant-based protein and fiber, but skipping one can shaves off a few grams of carbs per bowl without affecting the overall flavor of your high protein low carb white chicken chili.
Use rotisserie chicken to save time. I almost always grab a rotisserie chicken from the store when I am making this chili on a busy weeknight. It is already seasoned, already cooked, and shreds in about two minutes. If you want to make your own tender chicken, check out my Melt in Your Mouth Chicken Breast recipe. It is buttery, juicy, and shreds like a dream for soups and chilis.
Soften the cream cheese before adding. Cold cream cheese will clump in your hot broth and take forever to melt smoothly. Let it sit at room temperature for about 20 minutes before you need it, then cut it into small cubes. It will melt right into the broth with just a few stirs.
Note: If your high protein low carb white chicken chili looks too thin after adding all the ingredients, use a fork or potato masher to lightly mash about a quarter of the white beans directly in the pot. This thickens the broth naturally without adding any extra ingredients or carbs.
How to Make High Protein Low Carb White Chicken Chili
Making this high protein low carb white chicken chili is genuinely one of the easiest things you can do in the kitchen. Everything happens in one pot, and the whole process takes about 35 minutes start to finish. Follow these steps and I promise your kitchen is going to smell absolutely incredible.
Step 1: Saute the Aromatics.
Heat the olive oil in a large heavy-bottomed pot or Dutch oven over medium heat. Once the oil shimmers, add the diced onion. Cook for 4 to 5 minutes, stirring occasionally, until the onion turns soft and translucent. You will hear a gentle sizzle the whole time. Add the minced garlic and cook for another 60 seconds. The kitchen should already smell amazing, warm and savory. Do not let the garlic brown, you just want it fragrant.
Lora’s Tip: If the garlic starts to darken too fast, lower the heat immediately and add a tiny splash of chicken broth to cool the pan down.
Step 2: Add the Broth, Beans, and Chiles.
Pour in the chicken broth, add the drained white beans, and stir in both cans of diced green chiles with all their liquid. Sprinkle in the cumin, chili powder, and smoked paprika, then give everything a good stir. Bring the pot up to a gentle boil over medium-high heat, then reduce to a low simmer. Let it cook for 10 minutes so all those flavors can get to know each other. While it simmers, this is a great time to prep your toppings. Slice the jalapeno, shred the cheese, and get your lime wedges ready.
Step 3: Add the Shredded Chicken.
Stir in your shredded chicken breast and let it warm through in the broth for about 3 to 4 minutes. Your high protein low carb white chicken chili should already look thick and hearty at this point. For guidance on the easiest way to shred chicken for soups and chilis, the fork-pull method works every time. Also check out my Creamy White Chicken Chili for another variation on this classic that the whole family will love.
Lora’s Tip: Taste the broth right now before you add the cream cheese. Adjust the salt and pepper here, because the cream cheese will mellow out the flavors slightly once it goes in.
Step 4: Stir in Cream Cheese and Sour Cream.
Reduce the heat to low. Add the softened cream cheese cubes to the pot and stir constantly for about 2 to 3 minutes until they melt completely into the broth. You should see the broth transform from a thin chicken soup into a thick, velvety, creamy chili right before your eyes. It is one of the most satisfying things to watch happen in the kitchen. Once the cream cheese is fully incorporated, remove the pot from the heat and stir in the sour cream. This is what makes this high protein low carb white chicken chili so unbelievably creamy. Do not boil it after adding sour cream or it may separate.
Step 5: Taste, Season, and Serve.
Give the chili a final taste. Add more salt, pepper, or a squeeze of lime juice if it needs brightening. Ladle your high protein low carb white chicken chili into bowls and pile on the toppings. The cilantro adds freshness, the jalapeno brings heat, and the Monterey Jack melts down into the hot broth in the most beautiful way. Serve immediately and watch the bowls disappear.
Lora's Kitchen Tips
- Do not skip the cream cheese. I know it sounds unusual for a chili, but cream cheese is what gives this high protein low carb white chicken chili its signature thick and creamy broth. There is no real substitute that works as well.
- Mash some beans for extra thickness. If your high protein low carb white chicken chili turns out thinner than you like, grab a fork and mash about a third of the beans right in the pot. It thickens the broth almost instantly and makes it feel heartier.
- Season in layers. Add a pinch of salt when you saute the onions, then again when you add the broth, and do a final taste right before serving. This builds a much deeper flavor than seasoning only at the end.
- If it looks wrong, do not panic. Sometimes the cream cheese creates small white streaks in the broth before it fully melts. Keep stirring over low heat for another minute. It will smooth out completely. This is normal and not a sign anything has gone wrong with your high protein low carb white chicken chili.
- Use full-fat cream cheese for best results. Low-fat cream cheese has more water content and does not melt as smoothly. Full-fat gives you that silky, velvety broth that makes this low carb chicken chili so satisfying.
High Protein Low Carb White Chicken Chili Variations and Substitutions
One of my favorite things about this high protein low carb white chicken chili is how easy it is to customize. Here are a few of my favorite ways to change it up depending on what I have in the fridge or what the family is craving.
Slow Cooker Version: Add everything except the cream cheese and sour cream to your slow cooker. Cook on low for 6 to 7 hours or high for 3 to 4 hours. Shred the chicken right in the pot, then stir in the cream cheese and sour cream 20 minutes before serving. Your high protein low carb white chicken chili will be even more tender and deeply flavored.
Extra Spicy Version: Add a diced fresh jalapeno when you saute the onions and use hot green chiles instead of mild. You can also add a pinch of cayenne to the spice blend. This spicy low carb chicken chili is perfect for anyone who loves bold heat.
Dairy-Free Version: Swap the cream cheese for a dairy-free cream cheese alternative and use full-fat coconut milk in place of the sour cream. The flavor changes slightly, but it is still a delicious and creamy high protein white chicken chili that works well for dairy-free households.
Turkey Version: Replace the chicken breast with ground turkey or leftover Thanksgiving turkey. Ground turkey makes this closer to a classic ground meat chili, but it still delivers all the protein and low-carb qualities you love about this recipe.
Bean-Free Version: Skip the white beans entirely and replace them with an extra 225g (8 oz) of shredded chicken and a handful of diced zucchini. This brings the net carbs even lower while keeping the high protein content that makes this chili so filling and satisfying. For another great low carb dinner idea, try my Low Carb Chicken Casserole.
What to Serve with High Protein Low Carb White Chicken Chili
This high protein low carb white chicken chili is a complete meal on its own, but a few well-chosen sides can turn it into something truly special. Here are my favorite ways to serve it at our table.
I always put out a toppings bar when I serve this chili. Shredded Monterey Jack or pepper jack cheese, sour cream, fresh cilantro, sliced jalapeno, diced avocado, and lime wedges all work beautifully. Let everyone customize their own bowl, which is especially fun if you have kids at the table like I do with Lily and Noah.
If you want a little something on the side, a simple green salad with a lime vinaigrette is perfect. The bright, fresh flavors balance the richness of the creamy chili broth really well. Low carb tortilla chips or pork rinds are also great for scooping, without adding a lot of carbs to the meal.
For a heartier table, I sometimes serve this alongside my High Protein Chicken Ranch Quesadilla. The two dishes share similar Tex-Mex flavors and together they make a crowd-pleasing spread that is still totally on track with your protein goals. Your high protein low carb white chicken chili also pairs wonderfully with a cold sparkling water with lime or a warm mug of broth on a chilly evening.
How to Store High Protein Low Carb White Chicken Chili
- Storage: Store leftover high protein low carb white chicken chili in an airtight container in the refrigerator for up to 4 days. The flavors actually deepen overnight, so it tastes even better on day two.
- Freezing: This high protein low carb white chicken chili freezes well, though the cream cheese base may change texture slightly after thawing. Freeze in individual portions in freezer-safe containers for up to 3 months.
- Thawing: Move frozen chili to the refrigerator the night before you plan to eat it and let it thaw slowly overnight. This preserves the best texture in the creamy broth.
- Reheating: Reheat your high protein low carb white chicken chili in a saucepan over low to medium heat, stirring gently until warmed through. If it has thickened in the fridge, add a splash of chicken broth to loosen it up. Avoid boiling to keep the cream cheese base smooth.
- Make-Ahead Tip: You can prep all the ingredients ahead of time, including shredding the chicken and measuring out the spices, up to 2 days in advance. When you are ready to cook, the whole pot comes together in under 20 minutes.
High Protein Low Carb White Chicken Chili FAQ
Here are the questions I get asked most about this high protein low carb white chicken chili recipe:
Can I make high protein low carb white chicken chili ahead of time?
Yes, this is one of the best recipes for making ahead. You can cook the full pot of high protein low carb white chicken chili up to 3 days ahead of time and store it in the fridge. The flavor actually improves overnight as the spices meld together. Just reheat gently on the stovetop over low heat, stirring often, and add a splash of chicken broth if the chili has thickened too much in the fridge.
How much protein is in each bowl of this white chicken chili?
Each generous bowl of this high protein low carb white chicken chili contains approximately 38 to 42 grams of protein, depending on the size of your chicken breast and your exact toppings. The shredded chicken breast is the primary protein source, with additional protein coming from the white beans and the cream cheese. This makes it one of the most filling low carb dinner recipes in my rotation. According to the USDA FoodData Central database, a 100g serving of cooked chicken breast provides approximately 31g of protein.
What can I use instead of cream cheese in this high protein low carb white chicken chili?
If you do not have cream cheese on hand, you can use Neufchatel cheese, which has a slightly lower fat content and melts very similarly. A few tablespoons of full-fat coconut cream also work in a pinch and give the broth a slightly different but still delicious flavor. Avoid low-fat cream cheese alternatives in this high protein low carb white chicken chili because they contain more water and tend to make the broth grainy rather than smooth.
Is this white chicken chili recipe gluten free?
Yes, every ingredient in this high protein low carb white chicken chili is naturally gluten free as written. Just double check your chicken broth label, as some store-bought broths contain hidden gluten in their flavorings. Swapping to a certified gluten-free broth makes this chili completely safe for anyone with celiac disease or gluten sensitivity. All the other ingredients, including the spices and canned green chiles, are naturally free from gluten.
Can I use canned chicken instead of fresh shredded chicken?
You can, and honestly it works better than you might expect in a pinch. Two cans of good quality drained canned chicken will give you roughly the same amount as 680g (1.5 lb) of fresh shredded chicken breast. The texture is a little softer, but once it is stirred into the hot broth of your high protein low carb white chicken chili with all those spices and cream cheese, it tastes great. I still prefer fresh or rotisserie chicken for the best flavor, but canned chicken is a perfectly acceptable shortcut on a really busy night.
I hope this high protein low carb white chicken chili becomes a weeknight staple at your table the same way it has at ours. It is the kind of meal that feels indulgent and cozy but works hard for you nutritionally. Every single time I make it, Jake and the kids remind me why I love cooking for them so much.
If you try this recipe, please leave a comment below and let me know how it went. I love hearing about your kitchen adventures.
With love and creamy chili,
Lora x
High Protein Low Carb White Chicken Chili
6
servings15
minutes20
minutes390
kcalIngredients
680g (1.5 lb) boneless skinless chicken breast, cooked and shredded
1 tablespoon olive oil
1 medium yellow onion (about 150g / 5 oz), diced
3 cloves garlic, minced
2 cans (400g / 14 oz each) white beans, rinsed and drained
2 cans (113g / 4 oz each) diced green chiles
720ml (3 cups) low sodium chicken broth
1 teaspoon cumin
1 teaspoon chili powder
1/2 teaspoon smoked paprika
Salt and black pepper to taste
115g (4 oz) full-fat cream cheese, softened and cubed
120ml (1/2 cup) full-fat sour cream
Fresh cilantro, chopped
Sliced jalapeno
Shredded Monterey Jack cheese
Lime wedges
Diced avocado
Directions
Heat olive oil in a large pot over medium heat. Add diced onion and cook for 4 to 5 minutes until softened. Add minced garlic and cook for 1 minute until fragrant.
Pour in chicken broth, add drained white beans, and stir in both cans of diced green chiles. Add cumin, chili powder, and smoked paprika. Stir to combine and bring to a gentle boil, then reduce to a low simmer for 10 minutes.
Stir in the shredded chicken breast and simmer for 3 to 4 minutes until warmed through. Taste and adjust salt and pepper. Your high protein low carb white chicken chili should be fragrant and thick at this point.
Reduce heat to low. Add softened cream cheese cubes and stir constantly for 2 to 3 minutes until fully melted and the broth is smooth and creamy. Remove from heat and stir in the sour cream. Do not boil after adding sour cream.
Ladle your high protein low carb white chicken chili into bowls and top with cilantro, jalapeno, shredded cheese, avocado, and a squeeze of lime. Serve immediately.
