Simple Keto White Chicken Chili
A warm, comforting chili that's low in carbs and perfect for busy weeknights. Rich in flavor and easy to prepare, this dish is sure to please everyone at the table.
Keto white chicken chili is what I make when the first cold week hits and nobody wants to wait two hours for dinner. It’s a creamy, pale chili built on shredded chicken, chicken broth, cumin and chili powder, and it’s on the table in about 40 minutes.
Most of my cooking happens over fire. I’m the guy perfecting a marinade or standing at the grill when everyone else has gone inside. But when the weather turns, the grill gets a break and the big pot comes out. My rule doesn’t change, though: simple can still be unforgettable. This chili proves it with one pot, a handful of ingredients, and no tricks.
The secret is what you leave out. There are no beans and no corn in this pot. Finely chopped cauliflower takes the place of the white beans and diced zucchini takes the place of the corn, so every spoonful still has that soft, hearty bite without the carbs.
Why white chili belongs in soup season
When most people say chili, they picture the red kind: ground beef, tomatoes, a deep brick color. White chili goes the other way. It’s made with chicken and a light, creamy broth instead of tomatoes, and it leans on cumin and chili powder for warmth rather than heat. That makes it an easy one for kids and for anyone who finds red chili too heavy.
It’s also a natural fit for the busy stretch between Halloween and Thanksgiving. You can make it on a weeknight, it reheats well for lunches, and a big pot feeds a crowd on game day. When my crew wants something beefier, my keto chili is the red pot I make next.
How it became low carb and high protein
A classic white chicken chili gets most of its carbs from two places: a can of white beans and a couple of cups of corn. Swap those out and the numbers change completely. This version comes in at 22 grams of protein and 5 grams of net carbs a serving, at 229 calories, across six servings.
Here’s how it comes together. Soften the onion and garlic in a little olive oil, then stir in the shredded chicken, chopped cauliflower, chicken broth, zucchini, cumin, chili powder, salt and pepper. Bring it to a gentle boil, drop the heat and let it simmer for 15 to 20 minutes so the cauliflower turns tender and soaks up the broth. Then the heavy cream goes in for the last five minutes. That’s the step that turns a thin soup into a chili that coats the spoon.
Because the chicken is already cooked, you’re only heating it through, so let the pot simmer until it’s steaming hot all the way down, 165°F on a thermometer. That’s the safe internal temperature for poultry and for leftovers, and it’s an easy check with an instant-read thermometer.
If you’ve got leftover grilled chicken, use it here. The little bit of char from the grill comes through in the broth and gives the whole pot a smoky edge that store-bought rotisserie chicken can’t quite match. Rotisserie chicken works fine, too, and it’s the fastest way to get dinner done.
Easy swaps
This is a forgiving recipe. A few swaps that keep it low carb:
- Cooked shredded turkey in place of the chicken, a good way to use up holiday leftovers.
- Coconut cream in place of the heavy cream if you’re avoiding dairy.
- A diced jalapeño with the onion if you want some heat.
- Chicken bone broth in place of regular broth for a little more body.
Top each bowl with a few slices of avocado, a squeeze of lime, shredded cheese or chopped cilantro. On the side, a crisp green salad or a pan of roasted cauliflower rounds out the meal without adding much in the way of carbs.
01Ingredients
Main Ingredients
02Method
- Cooking
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0 OF 5 DONE03Recipe notes
- 01This chili can be stored in an airtight container in the refrigerator for 3 to 4 days and can be frozen for up to three months. Reheat to 165°F.
04Nutrition
Per serving- Calories
- 229
- Protein
- 22G
- Net carbs
- 5G
- Fat
- 13G
- Fiber
- 2G
Net carbs are total carbs minus fiber. Numbers are estimates from the ingredients listed.
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Making it ahead, storing and reheating
This chili is even better the next day, once the spices have had time to settle into the broth. Let it cool, then refrigerate it in an airtight container within two hours of cooking. It keeps for 3 to 4 days in the fridge and up to 3 months in the freezer, which lines up with the USDA’s guidance on storing and reheating leftovers. Reheat it on the stove until it’s steaming hot, 165°F, and add a splash of broth if it has thickened in the fridge. For lunches, portion it into single containers before freezing so you can grab one in the morning.
Cold nights are when I want a pot like this. If you’re planning a whole fall menu, my high protein butternut squash soup is another one that fits the season.
Your questions about keto white chicken chili
Can I use raw chicken instead of cooked?
Yes. Simmer the raw chicken in the broth until it reaches 165°F inside, about 15 to 20 minutes for breasts, then shred it and carry on with the recipe.
Does the cauliflower taste like cauliflower?
Not really. Chopped small and simmered in the broth and cream, it goes soft and mild and picks up the cumin and chili powder. Most people take it for beans.
Can I make it in a slow cooker?
You can. Add everything except the cream, cook on low for 3 to 4 hours until the cauliflower is tender and the chili is steaming hot, then stir in the cream for the last 15 minutes.
Ladle it into deep bowls, put out the avocado and lime, and watch the pot empty before you sit down.
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