Low Calorie White Chicken Chili with Greek Yogurt: 1 Creamy, Guilt-Free Bowl with Bold Southwestern Flavor

This Low Calorie White Chicken Chili with Greek Yogurt is a cozy, nourishing bowl full of tender shredded chicken, creamy white beans, zesty green chiles, and bold spices—lightened up with a swirl of protein-packed Greek yogurt instead of heavy cream or cheese.

It’s warm, satisfying, and full of texture—thanks to a perfectly balanced mix of veggies, beans, and chili spices. Greek yogurt adds a rich, creamy finish without the added fat or calories, making this the perfect guilt-free comfort food for weeknights, meal prep, or a cozy fall weekend.

This chili comes together quickly in one pot and reheats like a dream. It’s hearty enough to be a full meal on its own or easily dressed up with toppings and sides.

---

Ingredients Overview

Each ingredient helps build depth, creaminess, and nutrition in this lightened-up version of a classic.

Cooked Shredded Chicken
Use rotisserie chicken or leftover roasted chicken breast. For ultra-lean chili, go with boneless skinless breasts, but thighs add more flavor. Shred or chop into bite-sized pieces.

White Beans
Great Northern or cannellini beans give the chili its creamy base and heartiness. Drain and rinse for a clean texture. They blend beautifully into the broth without overpowering it.

Greek Yogurt
Plain, nonfat or 2% Greek yogurt adds tangy richness and a creamy finish while boosting protein. Fold in off the heat to avoid curdling.

Chicken Broth
Use low-sodium broth to control the salt level. It forms the base of the chili and helps everything simmer gently.

Diced Green Chiles
Canned green chiles (mild or hot) add the signature kick and depth. A pantry staple for white chili.

Onion & Garlic
Sautéed aromatics build the chili’s base. Dice onions finely and use fresh minced garlic for best flavor.

Celery & Carrots (Optional Veg Boost)
These add subtle sweetness and fiber, giving the chili more texture and color.

Spices
Cumin, chili powder, oregano, and coriander build warm, earthy flavor. A dash of cayenne or paprika adds extra heat.

Lime Juice & Fresh Cilantro
Add brightness and balance. Stir in just before serving or use as garnish.

---

Step-by-Step Instructions

1. Sauté Aromatics
   In a large pot or Dutch oven, heat 1 tbsp olive oil over medium heat. Add:

• 1 small diced onion

• 2 minced garlic cloves

• Optional: 1 diced celery stalk + 1 small carrot

Sauté 3–5 minutes until softened and fragrant.

2. Add Spices
   Stir in:

• 1 tsp cumin

• ½ tsp chili powder

• ½ tsp dried oregano

• ¼ tsp ground coriander

• Pinch of cayenne (optional)
  Toast spices for 1 minute to bloom the flavor.

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

• 2½ cups low-sodium chicken broth

• 1 (4 oz) can diced green chiles

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

• 2 cups cooked shredded chicken

Bring to a simmer, reduce heat, and let it cook uncovered for 15–20 minutes.

4. Blend for Creaminess
   Use a potato masher or immersion blender to mash some beans right in the pot—this thickens the chili naturally. Leave most beans whole for texture.

5. Stir in Greek Yogurt
   Turn off heat. Let chili cool for 2–3 minutes, then stir in:

• ½ cup plain Greek yogurt

Taste and adjust seasoning with salt, pepper, and lime juice.

6. Serve and Garnish
   Ladle into bowls and top with chopped cilantro, extra yogurt, or a squeeze of lime.

Common Mistakes to Avoid:

• Don’t stir in yogurt while the chili is boiling—let it cool slightly to avoid curdling.

• Avoid skipping the spice bloom—it deepens flavor quickly.

• Don’t over-blend—you want a mix of creamy base and whole beans.

---

Tips, Variations & Substitutions

Tips:

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

• Add more broth if reheating—it thickens as it sits.

• Adjust chili heat by choosing mild or hot green chiles.

Flavor Variations:

• Add corn (if not strictly low-carb) for sweetness and texture.

• Mix in spinach or kale in the last 5 minutes for added greens.

• Add a pinch of smoked paprika for depth.

Substitutions:

• Use turkey instead of chicken.

• Replace Greek yogurt with plain dairy-free yogurt for lactose-free diets.

• Use navy beans or chickpeas if white beans aren’t available.

---

Serving Ideas & Occasions

This chili is a comfort classic that fits:

• Weeknight dinners for the whole family

• Healthy meal prep—stores and reheats beautifully

• Casual gatherings or game day spreads

• Light dinners during fall or winter

Serve with:

• Lime wedges and sliced avocado

• A side salad or roasted veggies

• Light tortilla chips or gluten-free crackers (if not Whole30)

It’s warming and satisfying without weighing you down.

---

Nutritional & Health Notes

This chili is low in calories, high in protein, and rich in fiber—thanks to lean chicken, Greek yogurt, and beans. It’s ideal for anyone looking for hearty, balanced comfort food.

Approximate per serving (1 of 5):

• Calories: 310

• Protein: 28g

• Carbs: 22g

• Fat: 11g

Naturally gluten-free, with no added cream or cheese. For lower fat, use nonfat Greek yogurt. For lower carbs, reduce beans and sub in extra veggies.

---

FAQs

1. Can I make this in a slow cooker?
Yes. Sauté aromatics first, then add all ingredients (except yogurt) to slow cooker. Cook on low 4–6 hours, then stir in yogurt before serving.

2. Can I freeze it?
Yes, but freeze before adding Greek yogurt. Add yogurt after reheating for best texture.

3. What’s the best chicken to use?
Rotisserie chicken is great for convenience. Otherwise, poach boneless skinless chicken breasts and shred.

4. Can I use a dairy-free yogurt alternative?
Yes. Use plain, unsweetened dairy-free yogurt made from almond, cashew, or coconut for similar creaminess.

5. Can I make it spicier?
Add jalapeños, more cayenne, or hot sauce to taste. Adjust based on spice preference.

6. How long does it keep?
Keeps 4–5 days in the fridge. Reheat gently on the stove or microwave and stir in a splash of broth to loosen.

7. Can I make it thicker?
Yes. Mash more beans or simmer uncovered longer to reduce liquid. You can also add a small spoonful of Greek yogurt to each bowl for extra body.

Print