Keto White Chicken Chili – High Protein Lower Carb Meals

High Protein Lower Carb Meals — Keto White Chicken Chili (that actually fills you up)

High Protein Lower Carb Meals start with big flavor and zero compromise. That’s exactly what this Keto White Chicken Chili delivers: creamy, savory, and built to keep you satisfied for hours — without the beans (and their carb baggage). If you’re chasing comfort food that fits a low-carb, high-protein life, this bowl is your new best friend.

Why? Because it tastes rich and indulgent but runs light on carbs and heavy on protein. You get creamy heat, bright green chiles, shredded rotisserie chicken, and a silky finish from cream cheese and heavy cream. Sound like paradise? It is.

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What makes this chili so irresistible?

Imagine a spoonful of velvet — but with a kick. This chili balances savory spices (hello, cumin and oregano) with bright citrus notes from a squeeze of lime (optional but recommended). The texture feels luxurious because the cream cheese melts into the broth, creating a thick, satisfying mouthfeel that mimics classic white chili without the high-carb ingredients.

Bold tip: Use rotisserie chicken to cut prep time and boost flavor. No shame in a shortcut that tastes like you slaved all afternoon.

This recipe also plays nice with tons of keto toppings — avocado, sour cream, shredded cheese, and crushed pork rinds all welcome. That flexibility makes it a crowd-pleaser whether you eat keto, low-carb, or just love good soup.

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Ingredients (short descriptions — why each one matters)

• Olive oil: Sauté base — keeps aromatics happy without adding carbs.
• Garlic & Onion: Foundational flavor — I like red onion here for a sweeter edge, but yellow onion works fine.
• Oregano & Cumin: Earthy warmth and classic chili backbone.
• Paprika & Cayenne (optional): Smoky depth and adjustable heat.
• Chicken stock: The liquid gold; use low-sodium if you want control over salt.
• Green chiles: Add tang and mild heat — use canned for convenience.
• Heavy whipping cream: Adds richness and helps form a creamy texture.
• Cream cheese: Thicken and smooth—cut into cubes so it melts fast.
• Rotisserie chicken: Protein superstar; saves time and tastes great.
• Salt & pepper: Season like you mean it.
• Optional toppings: Sour cream, avocado, shredded cheese, pork rinds, cilantro, lime wedges.

Pro ingredient note: Full-fat cream and cream cheese give you the right texture. Don’t skimp with low-fat swaps.

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Quick equipment & tools

• Heavy-bottomed pot or cast iron dutch oven (best for even heat)
• Wooden spoon or silicone spatula
• Ladle and bowls for serving

A dutch oven makes this feel gourmet, but any large saucepan works.

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How to make Keto White Chicken Chili — simple method (step-by-step)

1. Sauté aromatics: Heat 1–2 tbsp olive oil over medium. Add diced onion and cook 4–5 minutes until translucent. Add minced garlic and cook 30–60 seconds until fragrant.
2. Bloom spices: Stir in oregano, cumin, paprika, and a pinch of cayenne (if using). Toast for 1 minute to unlock flavor. Bold tip: Bloom spices — that little step makes a huge taste difference.
3. Add liquids & chiles: Pour in chicken stock and stir in canned green chiles. Turn heat up until the pot hits a low boil.
4. Simmer: Reduce to a steady simmer for about 20–25 minutes until the broth reduces slightly and flavours concentrate.
5. Creamy finish: Lower heat, then stir in heavy whipping cream and cubed cream cheese. Keep stirring until the cheese melts and the soup becomes silky. Break up any lumps gently with your spatula.
6. Add chicken: Fold in shredded rotisserie chicken and heat through for 8–10 minutes. Taste and adjust salt, pepper, and heat.
7. Serve: Ladle into bowls and top with avocado, sour cream, shredded cheese, pork rinds, cilantro, or lime wedges.

This recipe makes a big pot — perfect for leftovers or meal prep.

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The story behind this recipe

I developed this after one too many low-energy weeknights where the only thing in the fridge was sadness and cheese. I wanted a bowl that felt cozy but fit my eating goals. Using rotisserie chicken made it fast, and the cream cheese trick transformed thin soup into something indulgent and filling. Friends devoured it. My partner declared it “soup sorcery.” That’s when I knew it belonged in the rotation.

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Pro tips for the best outcome

• Reduce the stock: Let the stock simmer so flavors concentrate — don’t skip this.
• Cut the cream cheese into small cubes so it melts evenly and avoids clumping.
• Taste as you go: Spices bloom at different times — adjust salt and heat gradually.
• Use quality stock: A good chicken stock takes this from “fine” to “famous.”
• Stir gently after adding cream cheese and chicken to keep cream smooth and fold chicken in without shredding it too much.

Bold tip: If the chili thickens too much when chilled, add a splash of stock while reheating.

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Variations to try (keep it interesting)

• Crockpot version: Brown onion and garlic briefly, then dump everything (except cream/cream cheese) into a slow cooker on LOW for 4–6 hours; stir in dairy at the end. Great option for busy days and fits the Crockpot Diet Recipes vibe.
• Extra protein: Stir in shredded rotisserie chicken plus cooked shredded turkey or even shredded pork. This turns it into a bona fide high-protein bowl.
• Spicy green chili: Use fire-roasted green chiles and add more cayenne for heat.
• Vegetable boost: Toss in diced zucchini or chopped spinach near the end for more bulk and nutrients.
• Dairy-free hack: Use full-fat coconut cream for a different but tasty result (note: it changes flavor).
• Bariatric-friendly: Reduce portion size and serve with cauliflower rice for Low Carb Bariatric Meals or High Protein Low Carb Bariatric Meals adjustments.

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Best ways to serve

• Over cauliflower rice for a low-carb “bowl” experience.
• With keto crackers or pork rind crumble for a crunchy finish.
• Topped with sliced avocado and a dollop of sour cream to add creaminess without carbs.
• Pair with a crisp green salad to add freshness and volume.

This chili also rocks as Low Carb Lunch Snacks when portioned into single-serve tubs for workday meals.

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Storage and leftovers

• Fridge: Store in an airtight container up to 4 days. Keep toppings separate.
• Freezer: Freeze in portions (leave a little extra headspace). Thaw in the fridge overnight and reheat gently. Cream can separate when frozen; whisk in a splash of stock while reheating to recombine.
• Reheat tip: Warm on low in a pot, add a little chicken stock or water if the chili thickens up.

Bold tip: Chili flavors deepen overnight — leftovers often taste even better the next day.

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How this fits into real eating plans

If you need High Protein Lower Carb Meals for weight loss, satiety, or metabolic health, this recipe delivers. It also adapts well for Protein Recipes Healthy Dinner and sits comfortably among Dinner Recipes Healthy Low Carb High Protein Gluten Free options. Swap chicken for ground turkey or use extra shredded chicken to hit higher protein goals.

If you follow bariatric guidelines, this chili scales well into Low Carb Bariatric Meals — portion control and protein-first plating help it stay on track.

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FAQs

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Final thoughts

This Keto White Chicken Chili proves you don’t need beans to make a filling, comforting chili. It nails the trio every low-carb eater craves: rich texture, strong flavor, and real staying power. Whether you eat keto, aim for High Protein Low Carb Recipes Ground Beef sometimes, or just want a creamy bowl that won’t tank your macros, this recipe earns a permanent spot in the weekly line-up.

So, next rainy night, crank up the Dutch oven, grab that rotisserie chicken, and make a pot. Trust me — this chili becomes the kind of recipe friends beg you to bring to potlucks (and you can, because it reheats like a champ).

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