Low-Calorie White Chicken Chili With Corn and Peppers – Light, Cozy, and Flavor-Packed

This is the kind of chili you can eat on a weeknight and still feel great about. It’s hearty, creamy without heavy cream, and loaded with lean protein and veggies. The flavor is bright and comforting, thanks to green chiles, sweet corn, and warm spices.

If you’re craving a bowl that feels indulgent but fits your goals, this low-calorie white chicken chili with corn and peppers hits all the right notes.

What Makes This Recipe So Good

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• Light but satisfying: You get a creamy texture and big flavor with fewer calories by using white beans and Greek yogurt instead of heavy cream.
• Quick weeknight win: Made with cooked chicken and pantry staples, it comes together in about 30 minutes.
• Balanced nutrition: Lean protein, high-fiber beans, and colorful veggies make this a complete meal in a bowl.
• Easy to customize: Adjust the heat, swap proteins, or make it dairy-free without losing the spirit of the dish.
• Great for meal prep: The flavors deepen in the fridge, and it reheats beautifully for lunches and leftovers.

Ingredients

• 1 tablespoon olive oil (or avocado oil)
• 1 medium yellow onion, diced
• 1 medium red bell pepper, diced
• 1 medium poblano pepper, seeded and diced (or use an extra bell pepper for mild)
• 3 cloves garlic, minced
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• 1 teaspoon dried oregano
• 1/2 teaspoon chili powder
• 1/4–1/2 teaspoon crushed red pepper flakes (optional, for heat)
• 2 (4-ounce) cans diced green chiles, mild or hot
• 2 cups low-sodium chicken broth
• 2 (15-ounce) cans white beans, drained and rinsed (cannellini or great northern)
• 2 cups cooked, shredded chicken breast (rotisserie or poached)
• 1 1/2 cups corn kernels (fresh, frozen, or canned and drained)
• 1/2 teaspoon kosher salt, plus more to taste
• 1/4 teaspoon black pepper
• 1/2 cup plain nonfat Greek yogurt (or low-fat)
• Juice of 1 lime
• 2 tablespoons chopped fresh cilantro, plus more for serving
• Optional toppings: sliced jalapeño, extra cilantro, diced avocado, reduced-fat shredded Monterey Jack, baked tortilla strips, lime wedges

How to Make It

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1. Sauté the aromatics: Heat the olive oil in a large pot over medium heat. Add onion, bell pepper, and poblano. Cook, stirring occasionally, until softened, about 5–7 minutes.

   Stir in the garlic and cook 30 seconds until fragrant.

2. Bloom the spices: Add cumin, coriander, oregano, chili powder, and red pepper flakes. Stir for 30–60 seconds to bloom the spices and deepen their flavor.
3. Build the base: Add the diced green chiles, chicken broth, and half of the white beans. Bring to a gentle simmer.
4. Thicken naturally: Using a potato masher or the back of a spoon, lightly mash the beans in the pot.

   This releases starch and gives the chili a creamy body without cream.

5. Add protein and veg: Stir in the shredded chicken, remaining whole beans, and corn. Season with salt and black pepper. Simmer on low for 10–12 minutes to meld flavors.
6. Finish creamy and bright: Turn off the heat.

   Whisk the Greek yogurt in a small bowl with a ladle of hot chili to temper it, then stir it back into the pot. Add lime juice and cilantro. Taste and adjust seasoning with more salt, pepper, or lime.

7. Serve: Ladle into bowls and top with your favorites.

   For a low-calorie finish, try fresh cilantro, jalapeño, and extra lime. If calories allow, a small sprinkle of reduced-fat cheese is great.

Storage Instructions

• Refrigerator: Cool completely and store in an airtight container for up to 4 days. The flavors improve by day two.
• Freezer: Freeze up to 3 months.

  For best texture, freeze before adding the Greek yogurt. When reheating, stir in yogurt and lime at the end.

• Reheating: Warm gently on the stove over medium-low heat or in the microwave in 60–90 second intervals. If it thickens, stir in a splash of broth or water.

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Health Benefits

• High in lean protein: Chicken breast helps keep you full and supports muscle maintenance with fewer calories than dark meat or beef.
• Fiber-forward: White beans bring soluble fiber that supports steady energy, digestive health, and satiety.
• Nutrient-rich veggies: Bell peppers, poblano, and corn add vitamin C, antioxidants, and natural sweetness without added sugar.
• Lighter creaminess: Greek yogurt offers protein and probiotics with a fraction of the calories of cream or cheese-heavy chilis.
• Low-sodium friendly: Using low-sodium broth and salting to taste keeps overall sodium in check.

What Not to Do

• Don’t boil after adding yogurt: High heat can cause the yogurt to split.

  Turn off the heat and temper it first.

• Don’t skip seasoning: Low-calorie doesn’t mean low flavor. Taste and adjust salt, lime, and spice at the end.
• Don’t overcook the chicken: If starting with cooked chicken, keep the simmer gentle so it stays tender.
• Don’t forget the mash step: Lightly mashing some beans makes the chili creamy without extra fat.
• Don’t overload with toppings: Cheese, sour cream, and chips add up fast. Choose a few smart toppings and keep portions modest.

Recipe Variations

• Slow cooker: Add everything except yogurt, lime, and cilantro to the slow cooker and cook on Low 4–6 hours.

  Stir in yogurt, lime, and cilantro just before serving.

• Dairy-free: Skip Greek yogurt and use a splash of unsweetened cashew milk or a tablespoon of light coconut milk. Or blend an extra half can of beans for creaminess.
• Extra veggies: Stir in chopped zucchini or spinach during the last 5 minutes for more volume and nutrients with minimal calories.
• Turkey or rotisserie swap: Use shredded turkey breast or leftover rotisserie chicken (remove skin) for convenience.
• Spice it up: Add minced jalapeño with the aromatics or use hot diced green chiles for a kick.
• No-corn option: If you’re reducing carbs, replace corn with more peppers or cauliflower rice added at the end.

FAQ

How can I make this chili thicker without adding calories?

Lightly mash more of the beans in the pot or blend a cup of the chili and stir it back in. Both methods boost creaminess without added fat.

Can I use raw chicken instead of cooked?

Yes.

Dice 1 to 1 1/4 pounds of raw chicken breast, sauté it after the vegetables until just cooked through, then continue with the recipe. Or poach the chicken separately and shred.

What can I use instead of Greek yogurt?

Try low-fat plain skyr, reduced-fat sour cream, or a dairy-free alternative like unsweetened cashew yogurt. Add it off heat to prevent curdling.

Is this recipe spicy?

It’s mildly spicy as written.

For less heat, skip the red pepper flakes and use mild green chiles. For more heat, add jalapeño or a pinch of cayenne.

Can I make it vegetarian?

Absolutely. Swap the chicken for an extra can of beans or diced extra-firm tofu and use vegetable broth.

The rest of the method stays the same.

What should I serve with it?

A simple green salad, warm corn tortillas, or baked tortilla strips work well. Keep sides light to stay within low-calorie goals.

How many calories are in a serving?

Exact calories vary by brand and toppings, but a 1 1/2-cup serving without heavy toppings typically lands around 280–340 calories. Use your specific ingredients to calculate more precisely.

Can I meal prep this?

Yes.

Portion into containers, refrigerate, and reheat throughout the week. Add fresh toppings like cilantro and lime right before eating.

Final Thoughts

This low-calorie white chicken chili with corn and peppers delivers comfort without compromise. It’s creamy, bright, and full of texture, with enough protein and fiber to keep you satisfied.

Keep the pantry staples on hand and you can whip it up any night of the week. Add a squeeze of lime, a handful of cilantro, and you’ve got a cozy bowl that’s light, lively, and downright delicious.