What you’ll learn:
- Using lean proteins, fiber-rich beans, and fresh veggies can make chili more nutritious without losing flavor.
- Incorporating low-sodium seasonings, healthy thickeners, and plant-based options helps make chili adaptable for any dietary style.
- Noom’s Food Lookup Tool makes finding ingredient swaps and choosing healthier options easy.
Chili is the ultimate crowd-pleaser—perfect for football Sundays or as a hearty meal on a cold evening. The best part? It’s incredibly easy to make healthy chili with a few simple tweaks. Why? A classic chili recipe isn’t set in stone; it’s more like a flexible template, which makes it easy to adapt to your preferences and nutritional goals.
At its core, chili isn’t all that unhealthy. It’s typically a satisfying blend of protein, high-fiber beans, vegetables, and bold spices. With thoughtful ingredient swaps, you can boost its nutrient content, keep the calorie count in check, and still enjoy all the robust flavors you love.
The best part? Chili tastes even better the next day as the flavors meld together, making it perfect for meal prep.
Ready to make a chili that’s both healthy and uniquely yours? Let’s dive into the essentials of crafting your perfect bowl.
At Noom, we empower you to build healthy habits that you can stick with. Our collection of healthy recipes and food swap tips make it easy to create healthier versions of your favorite comfort foods, like chili. We know that even small changes in your diet can make a big impact over time.
6 steps to make healthy chili
There’s nothing wrong with a hearty beef chili topped with gooey cheese and sour cream from time to time. But sometimes, you might want a lighter option. One cup of traditional beef chili with beans can be around 350 to 400 calories per serving, more with toppings. With a few smart swaps, you can cut calories while enhancing flavor and nutrition.
Making a delicious, healthy chili is easier than you might think. All you need are a few basic ingredients, a pot, and about 30 minutes. The beauty of chili is its versatility—you can easily customize the flavors and ingredients to suit your tastes and dietary needs. Here are six things to try the next time you’re in the mood for a pot of chili:
Step 1: Build a nutrient-dense base
Traditional chili recipes often call for 80/20 ground beef, a mix that contains 80% lean meat and 20% fat, making it flavorful but high in saturated fat. To create a low-calorie version, try swapping it for leaner proteins or opt for a high-fiber, vegetarian base. Here are some ideas:
- Lean ground beef: If you still want to use ground beef, choose 90/10 instead of 80/20. You can also cut some fat by pouring it out after browning the meat. Bison is another leaner option.
- Recipes to try: This Homemade Beef Chili uses lean ground beef with loads of flavorful spices.
- Lean ground turkey or chicken: Choosing lean ground turkey or chicken (90% lean or higher) reduces calories and saturated fat while keeping the protein high. This swap helps lower the calorie count without sacrificing the meaty texture some chili lovers crave.
- Recipes to try: Our Quick Turkey Chili in the Noom app uses ground turkey and takes just 25 minutes to make for a quick and healthy weeknight meal.
- Beans: Beans are packed with protein and fiber, making them filling and heart-healthy. Using a variety of beans instead of meat eliminates saturated fat and cholesterol, a plus for cardiovascular health.
- Recipes to try: Noom’s Black Bean Chili is so hearty you won’t miss the meat. Tip: Use multiple types of beans to add several textures. Kidney beans, black beans, chickpeas, and pinto beans each offer unique flavors and textures.
- Lentils: Lentils add a slightly firmer texture than beans and are packed with fiber and protein. They also cook quickly, making them a convenient addition.
- Recipes to try: We love this 1-Pot Red Lentil Chili because it’s easy to make and packed with protein and fiber.
- Tofu or tempeh: Tofu and tempeh are low-fat, high-protein options that absorb the chili’s spices beautifully. These soy-based proteins offer a hearty texture similar to meat while keeping the calories low. A 3-ounce serving of tofu or tempeh delivers 8 to 15 grams of protein with just 80–150 calories.
- Recipes to try: Our Chili with Beans, Corn, and Tofu also has tons of extra veggies, making it satisfying and nutritious.
- Tip: Brown tofu or tempeh in a skillet as you would any meat before adding to the pot to bring out a richer flavor.
Step 2: Enhance flavor and texture with vegetables
Vegetables add both nutrients and volume to chili, allowing you to enjoy a larger portion with fewer calories. Here are some ways to sneak more into your chili:
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- Bell peppers and onions: Bell peppers and onions are rich in vitamins A and C, which support immune health. These veggies blend well with other ingredients and add a subtle sweetness, making the chili richer in flavor and nutrients.
- Recipes to try: Noom’s Winter-Vegetable Chili has bell pepper and onion along with cabbage and butternut squash, making it colorful and full of nutrients.
- Zucchini and yellow squash: Zucchini and squash are low in calories and high in fiber, and add a unique texture to chili.
- Recipes to try: This Rainbow Veggie Chili has both zucchini and yellow squash, along with tons of other flavorful veggies.
- Cauliflower: Cauliflower adds a hearty texture and and a variety of vitamins and minerals, like vitamin C, K, and folate
- Recipes to try: This Easy Paleo Cauliflower Chili uses a whole head of cauliflower and add coconut aminos to make it extra savory. Coconut aminos, a savory-sweet sauce from fermented coconut sap, add umami depth to dishes like chili.
- Sweet potatoes: Sweet potatoes bring natural sweetness, extra fiber, and a dose of vitamin A for skin and eye health.
- Recipes to try: This vegetarian Sweet Potato Chili recipe is packed with healthy veggies.
- Spinach or kale: Adding a few cups of spinach or kale boosts iron, calcium, and fiber in this chili. The greens wilt quickly and pair well with the other ingredients, enriching it with extra vitamins.
- Recipes to try: This Easy Turkey Chili with Kale uses lean ground turkey.
- Carrots and beets: Shredded or diced, carrots and beets add natural sweetness and color. They’re also rich in antioxidants, which support overall health.
- Recipes to try: Our Cowboy Chili has diced carrots that help add texture and color to this hearty recipe.
Step 3: Flavor without the fat—smart seasoning swaps
Chili relies heavily on seasoning, so play with spices and herbs to create a depth of flavor without excess fat or salt.
- Spice it up: Use cumin, smoked paprika, chili powder, and even cinnamon to add warmth and depth. A pinch of cocoa powder can add a subtle richness, enhancing flavor complexity without adding sugar or calories.
- Recipes to try: Try our Chocolate Chili, which has fragrant spices and unsweetened cocoa powder to give it a rich and unique flavor.
- Pro-tip: Toast your spices briefly before adding them to release their natural oils and enhance flavor.
- Low-sodium broth: Using low-sodium vegetable or chicken broth keeps the sodium level down while adding a savory depth.
- Recipes to try: Noom’s White Chicken Chili uses low sodium, fat-free chicken broth to enhance the flavor and texture without adding excess salt and fat.
- Soy sauce: A dash adds umami depth and enhances the savory profile of dishes like chili. Use reduced-sodium soy sauce, if you’re being mindful of sodium intake.
- Recipes to try: This Asian Inspired Chili also uses fresh ginger and Chinese five-spice for a twist on the classic chili flavors.
- Wine or beer: Adding a cup of red wine or a bottle of dark beer can add deep flavor to chili. Much of the alcohol will cook out, too, as it simmers.
- Recipes to try: Dubbed the Ultimate Chili, this recipe uses additives like red wine and a dash of Worcestershire sauce to deepen the flavor.
- Fresh herbs and citrus zest: Fresh herbs like cilantro or a hint of lime zest brighten chili, adding a refreshing finish. These flavors also help balance the richness of this dish.
- Recipes to try: Noom’s Slow-Cooked Chili Verde has half a cup of fresh cilantro to brighten up the flavor.
- Vinegar: A splash of balsamic or red wine vinegar adds subtle acidity, enhancing the dish’s depth without overwhelming other flavors. This simple swap brings out the natural flavors of the ingredients.
- Recipes to try: The not-so-secret ingredient in this Secret-Ingredient Homestyle Chili is a combination of balsamic vinegar, Worcestershire sauce, and liquid smoke!
Pro-tip: Remember to taste as you go. The longer chili cooks, the more the flavors blend, reducing the need for added salt.
Step 4: Thicken and enhance naturally
For those who enjoy a thicker, heartier chili, consider these nutritious thickeners instead of cornstarch or flour. Here’s what to try:
- Pureed vegetables: Blending some of the cooked vegetables creates a thick, creamy texture. This Family-Favorite Chili with Hidden Veggies uses pureed roasted vegetables.
- Mashed beans: Mashing or pureeing a portion of the beans is another way to add body and fiber. You can get a similar mouthfeel by using canned low-fat refried beans, as in our Shredded Chicken Chili.
- Tomato puree or crushed tomatoes: Five-Star Vegetable Chili uses no-salt-added diced tomatoes and tomato puree for texture and tons of tomato flavor.
Step 5: Tweak to your dietary preferences
Chili is incredibly versatile, making it easy to adapt to fit your dietary needs and preferences. Whether you’re looking to make a plant-based version, boost fiber, or cut carbs, these tweaks can help you create a chili that’s perfect for your lifestyle.
- For a plant-based chili: Focusing on a mix of beans, vegetables, and spices will give you a rich, satisfying meal without animal products.
- To boost fiber, add extra beans or legumes: Adding more beans or a variety of legumes ensures a hearty texture and high fiber content.
- To reduce carbs, reduce or eliminate beans and add more veggies: Swapping out beans for more low-carb vegetables like zucchini or cauliflower reduces the carb count while keeping fiber levels high.
Step 6: Finish with flavorful, healthy toppings
Toppings can make a big difference in both flavor and nutrition. Opt for healthy alternatives to shredded cheese and full-fat sour cream to add texture and flavor. Here are some options:
- Low-fat Greek yogurt: Low-fat Greek yogurt has the same creamy texture as sour cream with added protein.
- Fresh herbs and diced veggies: Topping with chopped cilantro, green or red onions, or diced bell peppers adds a fresh crunch and extra nutrients. It’s a great way to finish off your chili while keeping it light.
- Diced avocado: Avocado provides healthy fats and a creamy texture that balances the spiciness of the chili.
Pro-tip: If you’re serving chili to a group, try a toppings bar so everyone can customize their chili with healthy options.
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Enjoy your healthy chili and stay on track with Noom
With these simple ingredient swaps, you’re well on your way to enjoying a healthier, nutrient-packed chili that’s satisfying and delicious. By including lean proteins, fiber-rich beans, and an array of colorful veggies, you’re building a dish that’s as comforting as it is nutritious. Small adjustments like these show how easy it is to make better food choices without giving up the foods you love.
If you’re looking for even more ways to create nutritious meals, search our extensive recipe database or browse our favorite online recipes. Combined with Noom’s food color system and expert guidance, you’ll have the support you need to build lasting habits that fit your lifestyle.
Explore Noom today and see how these small, smarter choices can lead to big results over time. Here’s to a healthier, flavorful approach to eating that you can enjoy every day!
