Low Calorie White Chicken Chili with Greek Yogurt – Light, Creamy & Satisfying

This Low Calorie White Chicken Chili with Greek Yogurt is a warm, comforting bowl of goodness — without the heaviness of traditional creamy chilis. Made with tender shredded chicken, white beans, green chilies, and fragrant spices, this lighter version uses plain Greek yogurt to add a rich, creamy texture without extra fat or calories.

Perfect for meal prep, cozy weeknights, or when you want something hearty yet healthy, this chili delivers high protein, balanced carbs, and bold flavor — all in one bowl. It’s gluten-free, high in fiber, and a great clean-eating recipe that doesn’t compromise on taste.

Ingredients Overview

Chicken

• Use boneless, skinless chicken breast for lean protein.

• You can poach, shred rotisserie chicken, or use pre-cooked chicken to save time.

• Cooking the chicken in the broth infuses it with flavor.

White Beans

• Cannellini, Great Northern, or Navy beans all work well.

• They add creaminess, fiber, and satisfying texture.

• Rinse canned beans thoroughly to reduce sodium.

Broth

• Use low-sodium chicken broth to control salt.

• Homemade broth adds extra flavor, but store-bought is convenient and reliable.

Aromatics & Veggies

• Yellow onion and garlic for a flavorful base.

• Green chilies (mild or spicy) for that classic white chili kick.

• Optional: diced celery or corn for added depth and a slight sweetness.

Seasonings

• Cumin, oregano, and chili powder bring a Southwestern flavor profile.

• Smoked paprika adds subtle warmth.

• Salt and pepper to taste.

Greek Yogurt

• Stirred in at the end for a creamy, tangy finish.

• Use plain non-fat or 2% Greek yogurt for fewer calories with plenty of protein.

• Substitute with dairy-free yogurt for a lactose-free version.

Optional Toppings

• Diced avocado

• Chopped cilantro or green onions

• Lime wedges

• A small sprinkle of shredded cheese or hot sauce

Step-by-Step Instructions

1. Sauté Aromatics

In a large pot or Dutch oven over medium heat:

• Heat 1 tbsp olive oil.

• Add 1 diced onion and sauté for 4–5 minutes until soft.

• Stir in 3–4 minced garlic cloves and cook 30 seconds until fragrant.

2. Add Chicken and Seasonings

Add:

• 1 lb boneless, skinless chicken breasts

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

• 1 can (4 oz) diced green chilies

• 1 tsp cumin

• ½ tsp oregano

• ½ tsp chili powder

• ¼ tsp smoked paprika

• Salt and pepper to taste

Pour in:

• 3½ to 4 cups low-sodium chicken broth (enough to cover)

Bring to a boil, then reduce to a simmer.

3. Simmer and Shred

Cover and simmer for 20–25 minutes, until chicken is cooked through and tender.

Remove chicken, shred with two forks, and return to pot.

Simmer uncovered another 5–10 minutes to reduce slightly and thicken.

4. Add Greek Yogurt

Turn off the heat and let the chili cool slightly (important — yogurt can curdle in boiling liquid).

Stir in:

• ½ to ¾ cup plain Greek yogurt until smooth and creamy.

Taste and adjust seasonings.

5. Serve

Ladle into bowls and top with:

• Fresh cilantro

• Lime juice

• A few avocado slices or jalapeños

• A spoonful of extra yogurt or a sprinkle of cheese, if desired

Tips, Variations & Substitutions

Tips for Success

• Don’t add yogurt over high heat — let the chili cool slightly first.

• Mash some beans in the pot before adding yogurt to create a thicker base.

• Use rotisserie chicken for a quicker version — skip simmering time.

Variations

• Add veggies: Try chopped spinach, corn, or zucchini.

• Make it spicy: Add diced jalapeño or use hot green chilies.

• Slow cooker version: Cook on LOW 6–7 hours, then shred chicken and stir in yogurt.

• Dairy-free: Use a plant-based plain yogurt or leave it out entirely and blend some of the beans for creaminess.

Substitutions

• White beans: Try pinto or chickpeas.

• Greek yogurt: Use reduced-fat sour cream or dairy-free yogurt.

• Broth: Vegetable broth works if you’re using a plant-based chicken substitute.

Serving Ideas & Occasions

Perfect for:

• Healthy weeknight dinners

• Lunch meal prep (it reheats beautifully)

• Family meals — mild enough for kids, with topping flexibility

• Cold weather comfort with a lighter feel

Serve with:

• Cornbread or whole grain toast

• A crisp side salad with lemon vinaigrette

• Brown rice or quinoa on the side

Nutritional & Health Notes

This chili is:

• High in protein (25–30g per serving)

• Low in fat, especially if using non-fat yogurt

• A good source of fiber from white beans

• Naturally gluten-free

Estimated per serving (1 of 5 servings):

• Calories: ~290

• Protein: 28g

• Carbs: 20–25g

• Fat: 7g

• Fiber: 6–8g

For even fewer calories:

• Use non-fat yogurt

• Reduce oil to 1 tsp

• Skip optional toppings like cheese or avocado

FAQs

Q1: Can I freeze white chicken chili?

Yes — just omit the Greek yogurt before freezing. Reheat and stir in fresh yogurt when serving to maintain creaminess.

Q2: How long does it last in the fridge?

Up to 4 days stored in an airtight container. Reheat gently and stir well before serving.

Q3: Can I use pre-cooked chicken?

Absolutely — add shredded rotisserie chicken or leftover chicken during the final 10 minutes of simmering.

Q4: Is Greek yogurt safe to heat?

Yes, but don’t boil it. Stir it in off heat or on low to prevent curdling. Tempering (adding a little warm chili to the yogurt before mixing it in) also helps.

Q5: What beans work best?

Cannellini and Great Northern are ideal for their creamy texture. Pinto beans are a decent backup, but avoid red beans to maintain the “white” chili style.

Q6: Can I make it in a slow cooker?

Yes — add all ingredients (except yogurt), cook on low 6–7 hours, shred chicken, then stir in yogurt after cooking.

Q7: Can I make this vegetarian?

Yes! Use vegetable broth and swap chicken for canned white beans, tofu, or meatless chicken alternatives.

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