Easy High Protein Chili
EASY HIGH PROTEIN CHILI is a easy American recipe that serves 6. 420 calories per serving. Recipe by Cal Reynolds on YouTube.
Prep: 15 min | Cook: 1 hr 23 min | Total: 1 hr 53 min
Cost: $13.99 total, $2.33 per serving
Ingredients
- 1 lb Ground Beef (80% lean, fresh)
- 2 medium Bell Peppers (any color, diced)
- 1 large Onion (diced)
- 3 cloves Garlic (minced)
- 2 14.5 oz cans Diced Tomatoes (undrained)
- 1 15 oz can Kidney Beans (drained and rinsed)
- 1 15 oz can Black Beans (drained and rinsed)
- 2 cups Beef Bone Broth (low‑sodium)
- 1 tablespoon Olive Oil (extra‑virgin)
- 2 tablespoons Chili Powder
- 1 tablespoon Ground Cumin
- 1 teaspoon Smoked Paprika
- 1/2 teaspoon Cayenne Pepper (optional for heat)
- 1 teaspoon Salt
- 1/2 teaspoon Black Pepper (freshly ground)
Instructions
Prep the Vegetables
Dice the bell peppers and onion into 1/2‑inch pieces. Mince the garlic cloves.
Time: PT10M
Sauté Aromatics
Heat the large pot over medium heat, add olive oil, then add the diced onion, bell peppers, and minced garlic. Cook, stirring occasionally, until the onion becomes translucent, about 5 minutes.
Time: PT5M
Temperature: medium
Brown the Ground Beef
Add the ground beef to the pot. Break it up with the wooden spoon and cook until fully browned, about 8 minutes, and no pink remains.
Time: PT8M
Temperature: medium
Add Remaining Ingredients
Stir in the diced tomatoes (with their juice), drained beans, beef bone broth, chili powder, cumin, smoked paprika, cayenne (if using), salt, and black pepper. Mix well.
Time: PT5M
Bring to a Boil and Simmer
Increase heat to bring the mixture to a rolling boil, then reduce to a gentle simmer. Cover the pot with the lid and let it simmer for 60 minutes, stirring occasionally.
Time: PT1H
Final Taste Check
After simmering, taste the chili and adjust salt or spices as needed. If the chili is too thick, add a splash of water or extra broth; if too thin, simmer uncovered for a few more minutes.
Time: PT5M
Nutrition Facts
- Calories
- 420
- Protein
- 30 g
- Carbohydrates
- 35 g
- Fat
- 18 g
- Fiber
- 9 g
Dietary info: High protein, Gluten‑free, Dairy‑free
Allergens: None
Ingredient Substitutions
- Instead of Ground Beef: Ground Turkey, Ground Chicken
- Instead of Bell Peppers: Poblano peppers, Anaheim peppers
- Instead of Onion: Yellow onion, Sweet onion
- Instead of Garlic: Garlic powder (1 tsp)
- Instead of Diced Tomatoes: Fresh diced tomatoes (2 cups)
- Instead of Kidney Beans: Black beans, pinto beans
- Instead of Black Beans: Kidney beans, pinto beans
- Instead of Beef Bone Broth: Beef stock, Vegetable broth
- Instead of Olive Oil: Canola oil, vegetable oil
- Instead of Chili Powder: Homemade chili spice blend
- Instead of Ground Cumin: Cumin seeds (toasted and ground)
- Instead of Smoked Paprika: Regular paprika
- Instead of Cayenne Pepper: Red pepper flakes
- Instead of Salt: Sea salt
- Instead of Black Pepper: White pepper
Equipment Needed
- Large Pot
- Cutting Board
- Chef's Knife
- Wooden Spoon
- Measuring Cups and Spoons
- Can Opener
- Lid for Pot
Critical Steps — Do Not Skip
- Brown the ground beef thoroughly to develop flavor.
- Simmer the chili for at least one hour to allow beans and spices to meld.
- Taste and adjust seasoning before serving.
Chef Tips from the Video
- Toast the chili powder and cumin in a dry pan for 30 seconds before adding to boost aroma.
- Use a mix of beans (kidney, black, pinto) for varied texture.
- Let the chili rest off the heat for 5 minutes before serving; this helps the flavors settle.
Troubleshooting
Chili is too thick.
Add 1/2‑1 cup of water or extra broth and stir; simmer uncovered for a few minutes to reach desired consistency.
Chili is watery.
Continue simmering uncovered for 10‑15 minutes to reduce liquid, stirring occasionally.
Flavor is bland.
Add a pinch more salt, extra chili powder, or a splash of Worcestershire sauce; let it simmer another 5 minutes.
Storage
Refrigerator: Store in airtight containers for 3–4 days.
Freezer: Freeze in portion‑size bags or containers for up to 3 months.
Room temperature: Do not store at room temperature; refrigerate promptly.
Make-Ahead Tips
- Chili tastes even better the next day; refrigerate and reheat gently.
- Freeze individual portions; thaw overnight in the fridge before reheating.
Frequently Asked Questions
What is the cultural significance and history of beef chili in American cuisine?
Beef chili, often called "chili con carne," originated in the American Southwest and Texas in the 19th century, blending Mexican spices with locally available beef. It became a staple at community gatherings, fairs, and later as a comforting home‑cooked meal during cold weather.
What are the traditional regional variations of chili in the United States?
Texas chili typically omits beans and focuses on beef and spices, while Cincinnati chili adds cinnamon, allspice, and is served over spaghetti. New Mexico chili often incorporates green chilies, and many home cooks add beans for a heartier version like this recipe.
How is authentic beef chili traditionally served in Texas cuisine?
In Texas, chili is traditionally served hot in a bowl, often topped with chopped onions, shredded cheese, and a side of cornbread or crusty bread. It is usually eaten without beans, but beans are a common modern adaptation.
What occasions or celebrations is beef chili traditionally associated with in American culture?
Beef chili is popular at game‑day parties, tailgate gatherings, winter potlucks, and community fundraisers because it can be made in large batches and keeps warm for hours.
How does beef chili fit into the broader American comfort food tradition?
Beef chili embodies the American comfort food ethos: hearty, protein‑rich, easy to scale, and adaptable to personal taste. Its one‑pot nature makes it a go‑to dish for busy families and casual gatherings.
What are the authentic traditional ingredients for beef chili versus acceptable substitutes?
Traditional ingredients include ground beef, dried chili peppers or chili powder, cumin, garlic, onions, and sometimes beef broth. Acceptable substitutes are ground turkey for a leaner version, vegetable broth for a vegetarian twist, and canned beans for added texture.
What other American dishes pair well with beef chili?
Serve beef chili alongside cornbread, warm tortillas, baked potatoes, or a simple green salad. It also pairs nicely with a side of coleslaw or pickled jalapeños for contrast.
What are the most common mistakes to avoid when making beef chili?
Common mistakes include over‑cooking the garlic, not browning the beef enough, simmering for too short a time, and adding too much liquid at the start. Each of these can lead to flat flavor or a watery texture.
Why does this beef chili recipe simmer for an hour instead of a shorter cook time?
A long, gentle simmer allows the beans to soften, the spices to meld, and the beef to become tender, resulting in a deeper, richer flavor that quick‑cook methods can't achieve.
Can I make this beef chili ahead of time and how should I store it?
Yes, the chili improves after resting. Cool it quickly, refrigerate in airtight containers for up to 4 days, or freeze in portion‑size bags for up to 3 months. Reheat gently on the stove, adding a splash of broth if needed.
What does the YouTube channel Cal Reynolds specialize in?
The YouTube channel Cal Reynolds focuses on straightforward, budget‑friendly home cooking tutorials, often highlighting protein‑rich meals, quick weeknight dishes, and practical kitchen hacks for everyday cooks.
How does the YouTube channel Cal Reynolds' approach to American comfort food differ from other cooking channels?
Cal Reynolds emphasizes minimal equipment, clear step‑by‑step narration, and cost‑effective ingredient choices, making classic American comfort foods like this beef chili accessible without fancy gadgets or hard‑to‑find items.
Last updated: September 2, 2026
