Lean High Protein Beef Chili

I used to think chili was just a “throw everything in a pot and hope for the best” kind of meal. Then I realized why mine always turned out watery or bland—I wasn’t building layers of flavor, and I was using ground beef with too much fat that left a greasy film on top.

This high protein beef chili changed all that for me. The 93/7 lean beef keeps things clean without sacrificing taste, and the combo of black beans and kidney beans bumps up the protein to nearly 30 grams per serving. It’s become my go-to when I want something filling that doesn’t leave me feeling heavy an hour later.

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What Kind of Ground Beef Should I Use?

For this high protein chili, 93% lean ground beef is your best bet because it gives you plenty of protein without adding too much extra fat to the pot. That said, if you can only find 90% lean or even 85% lean at the store, don’t stress about it – just drain off any excess grease after browning the meat. If you’re looking to cut back on saturated fat or want a leaner option, ground turkey or chicken breast works great here too and keeps the protein content high. And for anyone going plant-based, meatless crumbles are a solid swap that’ll still give you that hearty, meaty texture in every bite.

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Options for Substitutions

This chili is super flexible, so feel free to make it work with what you have in your pantry:

• Ground beef: You can use ground turkey, chicken, or pork instead of beef. If you’re going meatless, the recipe already mentions crumbles work great. Ground turkey will give you similar protein but less fat, so you might want to add a splash of olive oil when browning.
• Kidney beans and black beans: Mix and match with whatever beans you have – pinto beans, navy beans, or cannellini beans all work well. You can even use two cans of the same type if that’s all you’ve got.
• Bell pepper: Any color bell pepper works here, or you can use poblano peppers for a slightly smokier flavor. In a pinch, frozen bell peppers save you the chopping time.
• Crushed tomatoes: Diced tomatoes or tomato sauce can step in here. If using sauce, you might want to reduce the water to 1/2 cup to keep the right consistency.
• Water or beer: Both work fine – beer adds a deeper flavor, but water keeps it simple. You could also use beef or vegetable broth for extra richness.
• Jalapeño: Skip it for a milder chili, or add more if you like heat. Serrano peppers or a dash of hot sauce can substitute nicely.

Watch Out for These Mistakes While Cooking

The biggest mistake when making chili is adding all your chili powder at once without tasting as you go – start with 2 tablespoons, then gradually add more after simmering since the flavors intensify over time and you can always add more but can’t take it away.

Another common error is not draining the ground beef properly after browning, which leaves your chili greasy and less appetizing, so take an extra minute to tilt the pot and spoon out that excess fat.

Don’t skip the simmering step or rush it by cranking up the heat – those 20 minutes on low allow the spices to blend together and the flavors to develop, turning a basic pot of ingredients into actual chili.

If your chili tastes too acidic from the tomatoes, that’s where the optional sweetener comes in handy to balance things out, and remember to rinse those canned beans well to remove excess sodium and that starchy liquid that can make your chili too thick.

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What to Serve With High Protein Beef Chili?

I love serving beef chili with a big pile of tortilla chips or some warm cornbread on the side – both are perfect for scooping up all that hearty goodness. You can also spoon the chili over a baked potato or brown rice to make it even more filling, which is great if you’re feeding a crowd. Don’t forget the toppings bar! Set out shredded cheese, sour cream, diced avocado, sliced green onions, and fresh cilantro so everyone can customize their bowl. If you want to add some freshness to balance out the richness, a simple coleslaw or a crisp romaine salad with lime dressing works really well alongside this chili.

Storage Instructions

Store: This chili actually tastes even better the next day after all the flavors have had time to meld together. Keep it in an airtight container in the fridge for up to 5 days, and it makes for easy grab-and-go lunches throughout the week.

Freeze: Chili is one of those meals that freezes like a dream. Let it cool completely, then portion it out into freezer-safe containers or bags and freeze for up to 3 months. I like to freeze individual servings so I can just thaw what I need.

Reheat: Warm it up on the stovetop over medium-low heat, stirring occasionally until heated through. You can also microwave individual portions for 2-3 minutes, stirring halfway through. If it seems a bit thick after storing, just add a splash of water or broth to loosen it up.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1950-2100
• Protein: 170-185 g
• Fat: 60-70 g
• Carbohydrates: 170-190 g

Ingredients

• 2 tsp ground cumin
• 2 lbs lean ground beef (93/7 blend works best)
• 2 celery stalks (diced into 1/4-inch pieces)
• 15 oz black beans (drained and rinsed)
• 3.5 tbsp chili powder (freshly ground preferred)
• 15 oz kidney beans (drained and rinsed)
• 2 cups bell pepper (diced into 1/2-inch pieces)
• 1/2 tsp cayenne pepper (adjust to taste for heat level)
• 1 cup water
• 1 tbsp Worcestershire sauce
• 4 garlic cloves (minced, about 2 tsp)
• 1 medium jalapeño (seeded and minced for less heat)
• 1 cup onion (diced into 1/2-inch pieces)
• 1 tsp kosher salt
• 28 oz crushed tomatoes (I use San Marzano)

Step 1: Prepare the Mise en Place

• 1 cup onion
• 2 cups bell pepper
• 2 celery stalks
• 4 garlic cloves
• 1 medium jalapeño
• 15 oz black beans
• 15 oz kidney beans

Dice the onion into 1/2-inch pieces, dice the bell pepper into 1/2-inch pieces, dice the celery into 1/4-inch pieces, mince the garlic cloves, seed and mince the jalapeño, and drain and rinse both the black beans and kidney beans.

Having everything prepped and ready before you start cooking ensures a smooth workflow and prevents ingredients from scorching while you’re cutting other items.

Step 2: Brown the Ground Beef and Render Its Fat

• 2 lbs lean ground beef

Heat a large heavy-bottomed pot over medium-high heat.

Add the ground beef and cook, breaking it apart with a wooden spoon as it cooks, for about 8-10 minutes until it’s no longer pink and has started to brown slightly.

I prefer using a 93/7 lean blend because it gives you enough fat for flavor without creating an excessive greasy layer to drain.

Once browned, carefully pour off the excess fat through a fine strainer, leaving about 1 tablespoon in the pot for flavor base.

Step 3: Build the Aromatic Flavor Base

• 1 tbsp Worcestershire sauce
• prepped onion from Step 1
• prepped celery from Step 1
• prepped garlic from Step 1
• prepped jalapeño from Step 1

Add the Worcestershire sauce to the pot and stir for about 30 seconds to deglaze and lift any browned bits from the bottom—this adds serious depth to your chili.

Add the diced onion, celery, minced garlic, and minced jalapeño, then sauté over medium heat for 4-5 minutes, stirring occasionally, until the vegetables begin to soften and become fragrant.

The aromatics release their flavors more effectively when the beef is already warm, creating a deeper foundational taste for your chili.

Step 4: Add Spices and Layer the Flavors

• 3.5 tbsp chili powder
• 2 tsp ground cumin
• 1/2 tsp cayenne pepper
• 1 tsp kosher salt

Sprinkle the chili powder, ground cumin, cayenne pepper, and kosher salt directly over the sautéed vegetables and beef, then stir constantly for about 1 minute.

This blooming technique releases the essential oils in the spices, making them much more flavorful than if you simply mixed them into the liquid.

You’ll notice the pot will smell noticeably more fragrant—that’s how you know the spices are activated and ready to build your chili base.

Step 5: Combine Remaining Ingredients and Build the Chili

• 28 oz crushed tomatoes
• prepped black beans from Step 1
• prepped kidney beans from Step 1
• prepped bell pepper from Step 1
• 1 cup water

Add the crushed tomatoes, drained and rinsed black beans, drained and rinsed kidney beans, diced bell pepper, and water to the pot.

Stir well to combine everything, then increase the heat to medium-high and bring the chili to a boil, which should take about 3-4 minutes.

Once boiling, immediately reduce the heat to low, partially cover the pot with a lid (leave it slightly ajar to allow steam to escape), and simmer gently for 20-25 minutes, stirring occasionally.

Step 6: Taste and Adjust Final Seasoning

After simmering, taste the chili and adjust the seasoning as needed—you may want a bit more salt, spice heat, or depth.

If the chili seems too thin, let it simmer uncovered for another 5-10 minutes to reduce the liquid and concentrate the flavors.

If it’s too thick, add water 1/4 cup at a time until you reach your preferred consistency.

Step 7: Serve with Desired Toppings

Ladle the chili into bowls and serve hot.

Offer traditional toppings like plain Greek yogurt or sour cream for creaminess and to cool the heat, shredded cheese, diced red onion, and fresh cilantro if desired.

The yogurt also adds a protein boost, which fits perfectly with the high-protein theme of this dish.

Lean High Protein Beef Chili

Delicious Lean High Protein Beef Chili recipe with step-by-step instructions.

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Prep Time 15 minutes mins

Cook Time 35 minutes mins

Total Time 52 minutes mins

Servings 6 servings

Calories 2025 kcal

Ingredients

  

• 2 tsp ground cumin
• 2 lbs lean ground beef (93/7 blend works best)
• 2 celery stalks (diced into 1/4-inch pieces)
• 15 oz black beans (drained and rinsed)
• 3.5 tbsp chili powder (freshly ground preferred)
• 15 oz kidney beans (drained and rinsed)
• 2 cups bell pepper (diced into 1/2-inch pieces)
• 1/2 tsp cayenne pepper (adjust to taste for heat level)
• 1 cup water
• 1 tbsp Worcestershire sauce
• 4 garlic cloves (minced, about 2 tsp)
• 1 medium jalapeño (seeded and minced for less heat)
• 1 cup onion (diced into 1/2-inch pieces)
• 1 tsp kosher salt
• 28 oz crushed tomatoes (I use San Marzano)

Instructions

 

• Dice the onion into 1/2-inch pieces, dice the bell pepper into 1/2-inch pieces, dice the celery into 1/4-inch pieces, mince the garlic cloves, seed and mince the jalapeño, and drain and rinse both the black beans and kidney beans. Having everything prepped and ready before you start cooking ensures a smooth workflow and prevents ingredients from scorching while you're cutting other items.
• Heat a large heavy-bottomed pot over medium-high heat. Add the ground beef and cook, breaking it apart with a wooden spoon as it cooks, for about 8-10 minutes until it's no longer pink and has started to brown slightly. I prefer using a 93/7 lean blend because it gives you enough fat for flavor without creating an excessive greasy layer to drain. Once browned, carefully pour off the excess fat through a fine strainer, leaving about 1 tablespoon in the pot for flavor base.
• Add the Worcestershire sauce to the pot and stir for about 30 seconds to deglaze and lift any browned bits from the bottom—this adds serious depth to your chili. Add the diced onion, celery, minced garlic, and minced jalapeño, then sauté over medium heat for 4-5 minutes, stirring occasionally, until the vegetables begin to soften and become fragrant. The aromatics release their flavors more effectively when the beef is already warm, creating a deeper foundational taste for your chili.
• Sprinkle the chili powder, ground cumin, cayenne pepper, and kosher salt directly over the sautéed vegetables and beef, then stir constantly for about 1 minute. This blooming technique releases the essential oils in the spices, making them much more flavorful than if you simply mixed them into the liquid. You'll notice the pot will smell noticeably more fragrant—that's how you know the spices are activated and ready to build your chili base.
• Add the crushed tomatoes, drained and rinsed black beans, drained and rinsed kidney beans, diced bell pepper, and water to the pot. Stir well to combine everything, then increase the heat to medium-high and bring the chili to a boil, which should take about 3-4 minutes. Once boiling, immediately reduce the heat to low, partially cover the pot with a lid (leave it slightly ajar to allow steam to escape), and simmer gently for 20-25 minutes, stirring occasionally.
• After simmering, taste the chili and adjust the seasoning as needed—you may want a bit more salt, spice heat, or depth. If the chili seems too thin, let it simmer uncovered for another 5-10 minutes to reduce the liquid and concentrate the flavors. If it's too thick, add water 1/4 cup at a time until you reach your preferred consistency.
• Ladle the chili into bowls and serve hot. Offer traditional toppings like plain Greek yogurt or sour cream for creaminess and to cool the heat, shredded cheese, diced red onion, and fresh cilantro if desired. The yogurt also adds a protein boost, which fits perfectly with the high-protein theme of this dish.