Protein Chili with Beans (35g Protein)

🔍 Quick Look: Protein Chili with Beans (35g Protein)

• ⏱️ Prep Time: 5 minutes
• 🎛 Cook Time: 25 minutes
• 👥 Servings: 4
• 📊 Calories: ~479 kcal (based on nutrition panel)
• 💪🏼 Nutrition: 35 grams of protein, 35 grams of fiber, 264 mg of calcium.
• 👩🏽‍🍳 Flavor Profile: Rich, smoky, and deeply savory with warming spices, tangy miso, and a subtle kick of chipotle.
• ⭐ Difficulty: Easy. This high protein chili recipe comes together in one pot with minimal prep.

👩🏽‍⚕️ Dietitian's Note

I wanted to give this bean chili a serious protein boost without changing its hearty, savory flavor, which is why I added optional pea protein. Pea protein is a high-quality plant protein that provides all nine essential amino acids, and its mild flavor blends easily into the smoky tomato, chipotle, and miso base. It's an easy way to increase the protein in a plant-based meal without adding another ingredient that competes with the flavor. I chose one tested for heavy metals linked here (see 'Shop Healthy Ingredients').

This high-protein chili also gets plenty of nutrition from whole foods. Beans and lentils provide plant protein, fiber, iron, magnesium, and folate, while kale adds calcium and vitamin K. I finish the chili with fresh lime juice both for flavor and because the vitamin C helps increase absorption of the non-heme iron in the beans, lentils, and greens. The result is a hearty bowl with 35 grams of protein and 35 grams of fiber per serving that's satisfying enough to stand on its own as a complete meal.

Why You'll Love This Recipe:

This Protein Chili with Beans is thick and hearty, with smoky chipotle, warming spices, and a rich tomato-miso base. It's also:

• Packed with protein: Beans and lentils provide 35 grams of protein per serving, with optional pea protein for an extra boost.
• Rich in fiber: Three kinds of beans, lentils, and vegetables provide 35 grams of fiber per serving.
• Big on flavor: Chipotle in adobo, miso, nutritional yeast, and spices give the chili layers of smoky, savory flavor.
• Made in one pot: A satisfying dinner with minimal cleanup.

👩🏼‍🌾 Ingredients

Below, I share ingredient notes from both a nutrition expert's and trained chef's perspective.

For the bean chili:

• Beans (black, kidney, and pinto): This mix gives the chili a hearty texture, with slightly different levels of creaminess and bite in every spoonful.
• Lentils: Cook down into the chili, thickening the tomato base and giving it a rich, almost meaty texture.
• Pea Protein Powder (optional): Its mild, earthy flavor disappears easily into the smoky chili while making the texture a little thicker and heartier.
• Kale or leafy greens: Add freshness, color, and a slightly earthy flavor that balances the rich tomato base.
• Lime: A squeeze at the end adds acidity and brightness, waking up the smoky, savory flavors.
• Diced tomatoes: Create the rich, tangy base of the chili and become sweeter and more concentrated as they simmer.

For the chiptole sauce:

• Miso paste: Adds salty, savory umami that deepens the tomato base and gives the chili a richer, more complex flavor.
• Nutritional yeast: Adds a subtle cheesy, savory flavor and helps make the chili taste even richer.
• Chipotle pepper in adobo: Brings smoky heat and a little tang, giving the chili its bold, slightly spicy finish.

See the printable recipe card below for quantities.

🌱 Substitutions

This recipe is versatile and easy to adapt. Below are some simple ingredient substitutions.

• Beans: Use any combo you like-black beans for earthiness, kidney beans for meatiness, pinto beans for creaminess, or white beans for the most protein.
• Lentils: Brown, green, or Puy French lentils hold their shape best, but red lentils will work for a softer texture.
• Pea Protein: Can be left out, or swapped with one-ingredient unsweetened almond protein powder, hemp seeds, or extra mashed beans.
• Greens: Use any low-oxalate greens in your fridge like kale, collards, or bok choy.
• Chipotle: If you prefer mild chili, use smoked paprika instead for flavor without heat.
• Miso: Swap with soy sauce or tamari for a similar salty, umami kick.
• Nutritional Yeast: Optional, but it adds a great cheesy note-try a sprinkle of vegan cheese if you prefer.
• Lime: Lemon juice works as a substitute if that's what you have on hand.
• Diced Tomatoes: Fresh tomatoes can be used when in season, but jarred or canned keep the recipe easy and budget-friendly. Use fire-roasted for more smokiness.

✔️ Storage & Meal Prep Tips

These simple tips will help this high protein chili stay fresh and delicious:

• Fridge: Store leftovers in an airtight container for up to 5 days. The flavors deepen as it sits, so it tastes even better the next day.
• Freezer: Portion into single servings and freeze for up to 3 months. Thaw overnight in the fridge before reheating.
• Reheat: Warm on the stovetop over medium-low heat, stirring often. If it thickens too much, add a splash of broth or water. You can also microwave in 1-minute intervals, stirring between each.

🫘 More High Protein Bean Recipes

This High Protein Vegan Chili with 39 grams of protein has a smoky, meaty texture from seasoned shredded tofu, with black beans, poblano, jalapeño, and plenty of warming spices.

My Peanut Butter Chili is delicious on its own or paired with crispy plantain fritters and a dollop of creamy vegan sour cream.

Quinoa and Lentil Salad layers tender lentils and quinoa with crunchy vegetables and edamame, all tossed in a creamy lime-tahini dressing-with 30 grams of protein per serving.

This Protein Barley Salad combines chewy barley, beans, lentils, and crisp veggies with a bright, savory herb dressing-and it gets even better as it marinates.

⚖️ Convert the Recipe to Metric (g & mL)

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