Low Carb Chicken Chili

I’ve always thought of chili as more of a winter dish, especially as someone who endures arctic Minnesota winters. On those cold and dreary days, a piping hot bowl of chili warms my stomach like no other. This week however – in the middle of a humid week in June – I had a sudden craving for a bowl of chili. While the weather has been hot, we’ve had a rainy and cloudy week which probably kicked this craving into gear. But instead of reverting to my classic recipe, I decided to switch things up a little bit. This time around, I decided to substitute chicken for ground beef. And in an attempt to make this dish low-carb friendly, we’re going to use black soy beans instead of standard pinto and chili beans. Side note: Have you tried black soy beans yet? A 1/2 cup of these magical beans contains only 1g net carbs, making them keto-friendly for a variety of dishes. Be sure to pick some up for your chili, salsa, salad and soup recipes. Alright, now let’s get to it:

low carb chicken chili

 What you’ll need:

  • 2 boneless, skinless chicken breasts
  • 1 onion
  • 2 cloves of garlic
  • 1 8-oz can of tomato sauce
  • 1 10-oz can of diced tomatoes and green chilies
  • 2 15-oz cans of black soy beans (such as these) *Also can be found at high-end markets like Whole Foods
  • 2 tbsp butter
  • 1 tbsp olive oil
  • Ground red cayenne pepper
  • Chili powder
  • Salt
  • Pepper
  • Shredded cheese of your choice
  • Sour cream


Step 1: Mince 1 onion and 2 garlic gloves. Then, heat 2 tbsp butter in a large pot over medium heat. As the butter melts, add the minced onion and garlic. Cook for a few minutes until the onions are softened.

Step 2: Cut 2 chicken breasts into small, 1-inch size pieces. Add the chicken to the pot along with 1 tbsp of olive oil. Sprinkle a desired amount of salt and pepper into the pot. Let the chicken cook until it is lightly browned.

Step 3: Add the 8-oz can of tomato sauce and let the pot cook for a few minutes.

Step 4: As the sauce begins to boil, add the can of diced tomatoes & green chilies and both cans of black soy beans.

Step 5: Add desired amounts of ground red cayenne pepper, chili powder, and salt. Stir all ingredients to combine. Cover the pot and let it cook for at least 45 minutes, but preferably up to 1 hour.

Step 6: Before serving, taste-test the chili and add more spices if you desire.

Step 7: Serve with a sprinkle of shredded cheese and a scoop of sour cream. Looking for even more flavor? Add cilantro and a squeeze of lime juice.


*Note: This chili should be relatively thick. If you prefer yours to be less-thick, consider adding 3/4 cup water or chicken broth when adding the can of tomato sauce. 

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