Low Calorie White Chicken Chili with Greek Yogurt: 30-Minute Creamy, High-Protein Comfort

Low Calorie White Chicken Chili with Greek Yogurt is a light yet hearty dish that’s big on flavor, high in protein, and low in guilt. It brings together shredded chicken, white beans, green chilies, and warm spices in a savory broth thickened with creamy Greek yogurt instead of heavy cream or cheese.

Ready in just 30 minutes, this cozy, comforting bowl is perfect for weeknight dinners, meal prep, or feeding a hungry crowd—without weighing you down. It’s a wholesome twist on traditional chili that satisfies cravings with fewer calories and more nutrition.

2. Ingredients Overview

This recipe is built with lean protein, fiber-rich beans, and a creamy base that keeps things light but flavorful.

Cooked Shredded Chicken: Rotisserie chicken or leftover baked chicken works great. Use breast meat for the leanest option.

White Beans: Cannellini, Great Northern, or navy beans all work. They add creaminess and plant-based protein.

Low-Sodium Chicken Broth: Creates a flavorful base without excess sodium. Adds body and depth.

Diced Green Chilies: Mellow heat and bright tanginess, giving the chili its signature flavor.

Onion & Garlic: Aromatics that create the savory base layer.

Spices: Cumin, oregano, and chili powder add warmth and earthy complexity. A pinch of cayenne can be added for extra heat.

Greek Yogurt: Adds creaminess and protein with fewer calories than cream or sour cream. Use full-fat or 2% for best texture.

Lime Juice: Brightens everything up and balances the richness.

Olive Oil: A small amount for sautéing.

Optional Add-ins:

• Corn for sweetness

• Jalapeños for heat

• Cilantro for fresh flavor

• Spinach for a veggie boost

Substitutions:

• Swap Greek yogurt for plain dairy-free yogurt if needed

• Use turkey instead of chicken

• Replace white beans with chickpeas for variety

3. Step-by-Step Instructions

Step 1: Sauté the Aromatics
In a large pot, heat 1 tbsp olive oil over medium heat. Add:

• 1 diced onion

• 2 cloves garlic, minced

Cook 3–4 minutes until softened and fragrant.

Step 2: Add Spices
Stir in:

• 1 tsp ground cumin

• ½ tsp dried oregano

• ½ tsp chili powder

• Pinch of cayenne (optional)
  Cook 1 minute to toast the spices.

Step 3: Add Chicken, Beans, and Broth
Stir in:

• 2 cups cooked shredded chicken

• 2 cans (15 oz each) white beans, drained and rinsed

• 1 can (4 oz) diced green chilies

• 2½ cups low-sodium chicken broth

Bring to a simmer and cook for 10–15 minutes to allow flavors to blend.

Step 4: Stir in Greek Yogurt
Turn off heat. Stir in:

• ½ to ¾ cup plain Greek yogurt (2% or full-fat)

Whisk in slowly to prevent curdling. Don’t boil once yogurt is added.

Step 5: Finish with Lime and Garnish
Stir in juice of ½ lime. Taste and adjust seasoning with salt and pepper.

Garnish with optional chopped cilantro, sliced jalapeños, or extra yogurt.

Common Mistakes to Avoid:

• Don’t add yogurt over high heat—it can curdle

• Don’t skip seasoning—this chili relies on layers of spice for flavor

• Avoid using fat-free yogurt—it may break in the broth

4. Tips, Variations & Substitutions

Helpful Tips:

• Temper yogurt by mixing it with a bit of warm broth before adding

• Mash a few beans to naturally thicken the chili

• Make it ahead—it tastes even better the next day

Tasty Variations:

• Spicy Version: Add chopped jalapeños or a splash of hot sauce

• Veggie-Packed: Stir in spinach, kale, or zucchini in the last few minutes

• No Beans: Replace beans with cauliflower rice or diced sweet potato

Low Carb Option:

• Skip beans and add chopped cauliflower, zucchini, or mushrooms

• Reduce broth slightly for a thicker consistency

Dairy-Free Version:

• Use unsweetened plain coconut or almond yogurt

• Add avocado or blended beans for extra creaminess

5. Serving Ideas & Occasions

This chili is cozy enough for a solo night in but impressive enough for casual hosting. Serve it piping hot with all the toppings or keep it light and simple.

Serve With:

• Whole grain tortilla chips

• Crusty bread or cornbread

• A green salad with citrus dressing

• Lime wedges for squeezing over top

Perfect For:

• Light yet satisfying weeknight meals

• Healthy lunch meal prep

• Cold-weather comfort food

• High-protein post-workout dinners

Also great in a thermos for warm, filling lunches on the go.

6. Nutritional & Health Notes

This chili is low in calories and high in protein, fiber, and flavor—thanks to lean chicken, creamy yogurt, and hearty beans.

Approximate nutrition per serving (1 of 4 portions):

• Calories: 300–340

• Protein: 30g

• Fat: 10g

• Carbs: 25–28g

• Fiber: 6–8g

Highlights:

• High in protein

• Good source of calcium and potassium

• Naturally gluten-free

• Lower in saturated fat compared to cream-based chilis

To reduce sodium further, use homemade broth and rinse canned beans thoroughly.

7. FAQs

Can I use raw chicken instead of cooked?
Yes. Dice raw chicken and add in Step 3. Simmer 15–20 minutes until fully cooked before adding yogurt.

Can I make it in a slow cooker?
Absolutely. Combine all ingredients except yogurt and lime juice. Cook on LOW 6–7 hours or HIGH 3–4 hours. Stir in yogurt and lime at the end.

How do I keep the yogurt from curdling?
Let the chili cool slightly before adding. Whisk yogurt with some warm broth, then slowly stir it in. Never boil once yogurt is added.

Is it freezer-friendly?
Freeze before adding the yogurt. Reheat and stir in yogurt fresh for best texture.

Can I make it thicker?
Yes. Mash some of the beans or add 1 tbsp cornstarch mixed with water. Simmer until thickened.

What kind of yogurt should I use?
Plain Greek yogurt (2% or whole milk) for the creamiest texture and best flavor. Avoid fat-free.

Can I make it vegetarian?
Yes! Use vegetable broth and swap chicken for extra beans, tofu, or chickpeas.

Print