Low Calorie White Chicken Chili with Greek Yogurt

Imagine this: you’re ladling out big, steaming bowls of chili that look and taste rich and creamy—but without the heavy cream or cheese overload. That’s exactly what this low calorie white chicken chili delivers.

We’re basically taking a comfort food classic and giving it a healthy twist. Juicy chicken, buttery white beans, sweet pops of corn, and mild green chiles come together in a velvety broth. Instead of cream, we swirl in Greek yogurt at the very end. The result? Cozy and indulgent without the guilt.

Your picky eaters will polish it off, your meal-prep containers will be happy, and you’ll have a new weeknight favorite ready in just 30 minutes.

Why You’ll Love This Low Calorie White Chicken Chili

• Light but hearty – Each serving comes in around 345 calories, with 22g of protein and 10g of fiber.
• Quick and flexible – Make it on the stovetop, in your Instant Pot, or let it slow cook.
• Creamy without cream – Greek yogurt gives it that silky finish without weighing you down.
• Family-friendly – Mild flavors keep everyone happy. You can always kick it up with jalapeños later.
• Perfect for meal prep – Refrigerates and freezes beautifully for grab-and-reheat lunches.

this recipe

Ingredients Breakdown (and Easy Swaps)

Here’s what you’ll need:

• Chicken breasts – Lean and easy to shred. Swap with thighs if you like them juicier.
• White beans – Cannellini or Great Northern. They’re buttery and perfect for mashing to thicken the chili.
• Corn – Frozen, canned, or shaved right off the cob.
• Onion & garlic – The flavor foundation.
• Diced green chiles – Mild but flavorful.
• Chicken broth – Low sodium works best.
• Spices – Cumin, oregano, chili powder, cayenne, salt, and pepper.
• Greek yogurt – At least 2% fat for the right texture.
• Fresh lime juice & cilantro – To brighten everything up.

Optional toppings: tortilla chips, avocado, shredded cheese, jalapeños, or extra yogurt.

Stovetop Instructions (30 Minutes to Dinner)

1. Sauté the aromatics
   Heat a splash of oil in a Dutch oven. Add onion and garlic; cook until fragrant. Sprinkle in cumin, oregano, chili powder, cayenne, salt, and pepper. Stir for 30 seconds.
2. Mash some beans
   In a small bowl, mash 1 cup of the beans with a fork and a splash of broth. This is your secret to thickness.
3. Simmer everything together
   Add mashed beans, whole beans, corn, green chiles, chicken breasts, and broth. Cover and simmer 20 minutes.
4. Shred the chicken
   Remove the chicken, shred with two forks, and return to the pot.
5. Finish creamy
   Turn off the heat. Stir in Greek yogurt, lime juice, and cilantro. Adjust seasoning to taste.

Instant Pot Instructions (20 Minutes Pressure Cook)

1. Mash 1 cup of beans with broth.
2. Add onion, garlic, beans (whole and mashed), corn, chiles, chicken, spices, and only 1 cup broth to the pot. Don’t stir.
3. Pressure cook on High for 20 minutes. Quick release.
4. Shred chicken inside the pot.
5. Stir in yogurt, lime, and cilantro.

Slow Cooker Instructions (Set & Forget)

1. Sauté onion, garlic, and spices on the stovetop.
2. Add to slow cooker with mashed beans, whole beans, corn, chicken, green chiles, and 1 cup broth.
3. Cook on Low 6 hours or High 3 hours.
4. Shred chicken and stir in yogurt, lime, and cilantro before serving.

Pro tip: If you’re using the “Keep Warm” setting, add yogurt directly to bowls instead of the crock to avoid curdling.

Topping Ideas That Keep It Light

• Fresh cilantro and lime wedges
• Diced avocado (healthy fats, extra creaminess)
• Thinly sliced jalapeño for heat
• Baked tortilla chips for crunch
• Reduced-fat shredded cheese or a sprinkle of cotija
• Green onions or pickled red onions for zing

Variations: Make It Your Own

• Verde Style – Replace green chiles with salsa verde.
• Extra creamy – Stir in 2 oz light cream cheese with yogurt.
• Dairy free – Use unsweetened cashew yogurt or omit dairy and thicken with a cornstarch slurry.
• Veggie loaded – Add diced zucchini, bell peppers, or spinach.
• Rotisserie hack – Use shredded rotisserie chicken to cut cook time.

Storage & Meal Prep Tips

• Fridge: Store in airtight containers up to 5 days.
• Freezer: Freeze up to 3 months. Thaw overnight in the fridge.
• Reheat: Warm gently on the stove, adding a splash of broth if it thickens.
• Lunch bowls: Portion into containers with lime wedges and tortilla chips on the side.

Tips for Best Results

• Use 2%+ yogurt for the best creamy texture.
• Always stir yogurt off heat so it doesn’t curdle.
• For thicker chili, blend part of the soup with an immersion blender.
• For thinner chili, add an extra splash of broth.

FAQ: Low Calorie White Chicken Chili