Bodybuilding Chicken Chili Recipe! (Low Fat + High Protein!)

Bodybuilding Chicken Chili Recipe
Written by The Protein Chef

This is my personal favorite high protein, low fat, chicken chili recipe. Portion it out into containers and have ready-to-go chili for the week! Mmm…

Here is the recipe:

  • 1 1/2 Pounds Chicken (24oz)
  • 2 Squirts Sriracha (10-20g)
  • 2 Teaspoons Black Pepper
  • 2 Teaspoons Chili Powder
  • 1 Green Pepper
  • 1 Red Pepper
  • 1 Onion
  • 5-6 Cloves Garlic
  • 1 Can Dark Red Kidney Beans (Reduced Sodium) (16oz)
  • 1 Can Fire Roasted Diced Tomatoes (14.5oz)
  • 1/2 Can Diced Tomatoes (No salt added) (7.25oz)
  • 1 Can 99% Fat Free Baked Beans (28oz)
  • 1 Cup Water
  • Half packet (18g) Chili Seasoning Mix
  • 2 Tablespoons Milled Flax Seed (Optional)

Check out my affordable slow cooker:

Calories in the whole recipe:

  • Calories: 2083
  • Fat: 15g
  • Saturated Fat: 1g
  • Sodium: 3394mg
  • Carbs: 242g
  • Fiber: 76g
  • Sugar: 68g
  • Protein: 245g

Wash and cut your chicken into halves. Bake chicken on 375 for 20:00. Cut chicken into small pieces. Combine the rest of the ingredient into whatever you’re using to cook your chili. If you’re using a crock pot cook on low for 2 hours. Add in 99% fat free beans after 2 hours. Cook for another 2 hours on low heat. Add in flax seed (optional). Portion out and enjoy!

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About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.


  • As with anything that goes in the crock pot this recipe is so simple but the amazing thing is that it is delicious i dont know that i would ever make chili any other way

  • Made this twice now, first time turned out great and the second time a little better (I put the onion and peppers in a food processor to get down on chopping time) but it came out a little thinner than I would have liked. Next time I’m not going to use much if any water in the mix.

    • Good deal. Sometimes the canned stuff has more water than needed so it turns out thinner (at least this has happened to me by accident). Either way glad you liked it!

  • Derek, this recipe was delicious! I think it was the red pepper which added some natural sweetness to it. I made it for a party and everyone commented how good it tasted… no one told them that it was good for them too, haha!

    • Jeremy that is outstanding! I love hearing stories about others eating it, not knowing it’s “healthy”, and then commenting on how good it tastes. Thanks my friend.

  • Just got back from the gym and tried the chili. Was a little sweet at first bite but the spiciness kicked in after. Amazing recipe, thank you!

  • This is the second recipe of yours that I’ved tried. Both this and the meatloaf are outstanding!! Will definetly be making more of your recipes. Thanks alot. Keep them coming!!

  • hey, quick question. do you bake the chicken on a cookie sheet? or wrap in foil? oil the chicken breasts first? probably a stupid question, but i rarely cook so i am pretty clueless in the kitchen

  • The recipe looks delicious. Just got a question though. Would I be able to just throw some frozen chicken into the crockpot and cook it that way instead of using the oven?

  • Just made this recipe and it is absolutely amazing. Great taste, and it seems to taste even better when I reheat. One question is, if i make 1.5X the recipe, do i cook for 1.5X longer? Not sure if heating correlates with amount of ingredients in there.

  • Derek,

    Love the recipe. The baked beans tend to add a lot of sodium to this recipe. Any tips or substitutions to help keep it down?


    • Hi Danny! Thank you. Honestly just look for some lower sodium beans – there’s usually a few brands that offer them. If they aren’t down the regular aisle – they may be down the “natural” section of your grocery store! Hope this helps

  • Great recipe, Derek! I will be trying it out tomorrow. Quick question: do you freeze the extra containers or just keep them in the refrigerator? How long do they stay good for? Thanks!

      • I’m actually a different Bryan than the one above me, but anyhow, with the freezing option do you just microwave it when you’re ready (for much longer) or do some kind of thawing first?

        BTW This is the first *real* big dish like this I’ve ever cooked in my life, and it came out amazing the first time. I just couldn’t get to it all in a week.

  • Hi Derek,

    Haven’t tried this recipe yet but it looks awesome! I love making meals like this and portioning them out to bring for lunch at work.

    How many servings does it usually make?


  • I love this recipe! This has now become one of my staples for lunch. Sunday is the day I prep my lunch for the week. I always try to find a recipe that I can make in bulk that will last all week and this fits the bill perfectly. Great job Derek.

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