There’s something comforting about a steaming bowl of chili, especially on cold days when you need a meal that sticks with you. This healthy white chicken chili has become one of my favorite weeknight go-tos. A few years ago, I was recovering from a stretch of holiday overindulgence and looking for something cozy but clean. Regular chili was feeling a little too heavy, and I wanted something lighter but still satisfying.
That’s when I started experimenting with white chicken chili. This version uses lean chicken thighs, chickpeas instead of cream-heavy ingredients, and loads of spices for depth. The result? A chili that’s rich, protein-packed, and balanced. It’s thickened with blended chickpeas instead of flour or cream, and it skips the cheese entirely unless you want it. The fresh lime juice at the end lifts everything up, giving it a flavor that’s bright instead of heavy.
Whether you’re meal prepping or feeding a hungry family, this healthy white chicken chili comes together in under an hour and makes your kitchen smell amazing. And no, it’s not spicy unless you want it to be.
Why This Healthy White Chicken Chili Stands Out
High-Protein and Full of Fiber
This white chicken chili gets its richness and body from real, whole ingredients. The chickpeas serve double duty: one can goes into the pot whole, and the other gets blended to add thickness without needing flour or dairy. Each bowl delivers a generous amount of protein from the chicken and fiber from the legumes. That means it keeps you full longer, making it ideal for lunch leftovers.
The spices are warm and familiar cumin, chili powder, oregano but not overpowering. Combined with the slight sweetness from the corn and the acidity of the lime juice, every bite feels balanced. Best of all, it’s a one-pot meal. Less cleanup. More flavor.
Comfort Food Without the Cream
What I love most is how this chili hits that creamy craving without any heavy cream or cheese sauce. Instead, you blend chickpeas with a bit of broth to create a naturally thick, velvety texture. The result is silky and comforting, with none of the bloated feeling afterward. A little olive oil, fresh lime, and cilantro round out the flavor without overpowering the rest.
You don’t need sour cream or cheese unless you’re adding toppings. And while you can definitely throw on avocado slices or crushed tortilla chips, it’s perfectly satisfying on its own.
Healthy White Chicken Chili
Ingredients
- ½ tablespoon olive oil
- 1 medium white onion chopped
- 1 can mild green chiles or sub 2 seeded and diced jalapenos
- 1 tablespoon ground cumin
- 2 teaspoons chili powder
- ¼ teaspoon coriander
- ¼ teaspoon dried oregano
- 4 cups low sodium chicken broth
- 2 15 ounce cans chickpeas, rinsed and drained
- ¾ teaspoon salt plus more to taste
- Freshly ground black pepper
- 1 ½ pounds boneless skinless chicken thighs or chicken breast
- ½ cup frozen corn
- 1 medium lime juiced
- ⅓ cup fresh chopped cilantro
- For garnish:
- Tortilla strips or chips
- Extra cilantro
- Avocado slices
- Extra lime wedge
Instructions
- Add olive oil to a large dutch oven or large pot and place over medium high heat. Add onion and green chiles and cook until softened, about 3-4 minutes.
- Next stir in cumin, chili powder, coriander and dried oregano; allow the spices to cook for 30 seconds, then add in chicken broth, 1 can of drained chickpeas (about 1 1/2 cups chickpeas), uncooked chicken breast and salt and pepper. Simmer on medium low heat for 20-30 minutes.
- After 20 minutes, remove the chicken with a slotted spoon and shred with two forks. Next add in fresh lime juice and cilantro.
- Finally, add the remaining can of rinsed and drained chickpeas (1 1/2 cups chickpeas) and ½ cup water (or broth) to a blender. Blend until somewhat smooth, adding a little more water if necessary.
- Pour blended chickpeas into soup pot and then stir in the corn. Allow soup to cook and simmer for 5-10 more minutes. Serve with tortilla chips, an extra lime wedge and avocado if you’d like. Serves 4. Enjoy!
Notes
See the full post for storing & freezing instructions! Nutrition:
Serving: 1serving (based on 4) | Calories: 495cal | Carbohydrates: 42g | Protein: 45.7g | Fat: 17.8g | Saturated Fat: 3.3g | Fiber: 8.4g | Sugar: 8.8g
How to Make Healthy White Chicken Chili From Scratch
A one-pot method that works every time
This recipe uses simple steps to build deep flavor without needing fancy techniques. Start by heating olive oil in a large pot or Dutch oven over medium-high heat. Add chopped white onion and canned green chiles. Let them cook for about three to four minutes until softened. The aroma of the onion and chiles will fill your kitchen with warmth right away.
Next, stir in the spices: cumin, chili powder, coriander, and oregano. Let them bloom in the oil for about 30 seconds. This step is quick but important. Toasting the spices makes the final chili taste layered, not flat.
Now pour in the chicken broth and add one can of drained chickpeas. Place the chicken thighs directly into the broth. Sprinkle in the salt and a few cracks of black pepper. Bring everything to a gentle simmer and let it cook uncovered for 20 to 30 minutes. The chicken becomes tender while soaking up all the spices.
Once the chicken is done, pull it out with a slotted spoon and shred it with two forks. Return it to the pot. Stir in fresh lime juice and chopped cilantro for brightness.
The secret thickener: blended chickpeas
Instead of adding cream or flour, this chili uses blended chickpeas to create a creamy texture. Take the second can of chickpeas and blend it with half a cup of broth or water until mostly smooth. Pour this mixture into the pot along with frozen corn and stir well. Let it simmer for another five to ten minutes to heat through and thicken.
That’s it. No heavy cream. No flour. Just real food that tastes like comfort. Up next, we’ll go over the best toppings, serving tips, and meal prep storage.
Serving and Storing Healthy White Chicken Chili
Toppings that boost flavor and texture
One of the best parts about chili is the toppings. For this healthy white chicken chili, toppings not only add texture but also help bring out all the bright, cozy flavors you’ve built. A few slices of avocado offer creaminess without needing dairy. Crushed tortilla chips or strips give the chili a crunchy bite that contrasts nicely with the soft chickpeas and shredded chicken.
If you like a little extra heat, add a few slices of fresh jalapeño or a sprinkle of chili flakes. A wedge of lime squeezed on top just before serving takes the flavor from great to crave-worthy. A little extra cilantro or green onion adds a fresh finish that balances the rich body of the chili.
You don’t need to go overboard. Just pick one or two toppings that complement the main dish and keep it satisfying.
How to store and meal prep like a pro
Healthy white chicken chili is a dream for meal prepping. It keeps well in the fridge for up to four days and reheats beautifully on the stovetop or in the microwave. Just store it in airtight containers once it cools completely. The flavors deepen as it sits, which makes it even better the next day.
Want to freeze it? Go ahead. This chili freezes well for up to two months. Just be sure to leave out any toppings until after reheating. When you’re ready to enjoy it again, defrost overnight in the fridge or reheat directly from frozen on low heat.
This recipe yields four generous servings, making it perfect for busy weeknights or Sunday meal prep. Up next, we’ll go over the FAQs including how to thicken it, make swaps, and what sets it apart from regular chili.
Answers to Common Questions About Healthy White Chicken Chili
What makes white chicken chili healthy?
Unlike traditional chili loaded with beef, cheese, and sour cream, healthy white chicken chili uses lean protein like chicken thighs or breasts, and nutrient-rich ingredients like chickpeas, corn, and fresh herbs. It skips heavy cream and uses blended chickpeas to create a creamy texture without added fat. The result is a filling, high-protein dish that’s lower in saturated fat and still big on flavor.
This version also uses olive oil in moderation and low-sodium broth. It’s gluten-free by default and easy to adjust based on your dietary needs.
Can I use Greek yogurt instead of cream in white chili?
Yes, you can stir in a little Greek yogurt at the end if you prefer an even creamier texture. Just make sure to lower the heat before adding it so the yogurt doesn’t curdle. While this recipe already gets its thickness from blended chickpeas, a spoonful of plain Greek yogurt can add tang and extra protein without affecting the dish’s healthy status.
What’s the difference between white chili and regular chili?
Regular chili typically features ground beef, tomatoes, and red kidney beans. White chicken chili, on the other hand, skips tomatoes entirely and uses white beans or chickpeas, chicken, and green chiles. It has a lighter flavor and color, thanks to spices like cumin and coriander instead of chili-heavy blends. The result is still warm and satisfying but feels fresher and less heavy.
How do you thicken white chicken chili without flour?
The trick in this recipe is using blended chickpeas. When pureed with a bit of broth or water, they create a smooth, creamy base that thickens the chili naturally. You won’t need flour, cornstarch, or roux. It’s a simple way to keep the dish gluten-free and full of plant-based fiber.
Conclusion
Healthy white chicken chili is proof that comfort food doesn’t have to be heavy. With lean chicken, fiber-rich chickpeas, warm spices, and a fresh squeeze of lime, this recipe brings all the coziness of traditional chili without the cream or flour. It’s the kind of meal you’ll want to make on repeat simple enough for weeknights, satisfying enough for weekend batches.
Whether you’re feeding a family, freezing portions for later, or just craving something warm and wholesome, this chili covers it all. It’s light, creamy, and packed with flavor in every spoonful.
