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Low-Calorie Creamy White Chicken Chili with Greek Yogurt
28 February 2026
35
total time
4
servings
300 kcal
calories
Introduction
As a professional recipe developer I love recipes that marry comfort with smart swaps, and this creamy white chicken chili does exactly that. It delivers all the cozy, warming satisfaction you expect from a chili while staying light and approachable for weeknight cooking.
This version relies on technique rather than heavy dairy: by tempering plain Greek yogurt into the hot broth, you get a velvety finish without the need for cream or full-fat cheese.
I often reach for this bowl when I want something nourishing and bright after a long day; the lime and cilantro provide a fresh lift while the spices keep the profile grounded and savory.
Below I’ll walk you through the reasoning behind ingredient choices, the texture and flavor balance I aim for, and practical tips to make the chili reliably forgiving whether you’re cooking for one or batch-cooking for the week. If you prize ease, bold flavor, and a lighter finish, this recipe will become a regular in your rotation.
This version relies on technique rather than heavy dairy: by tempering plain Greek yogurt into the hot broth, you get a velvety finish without the need for cream or full-fat cheese.
I often reach for this bowl when I want something nourishing and bright after a long day; the lime and cilantro provide a fresh lift while the spices keep the profile grounded and savory.
Below I’ll walk you through the reasoning behind ingredient choices, the texture and flavor balance I aim for, and practical tips to make the chili reliably forgiving whether you’re cooking for one or batch-cooking for the week. If you prize ease, bold flavor, and a lighter finish, this recipe will become a regular in your rotation.
Why You’ll Love This Recipe
As a food writer I judge recipes by how they feel on busy nights: fast to assemble, forgiving during cooking, and satisfying to eat. This chili checks all of those boxes. The use of Greek yogurt instead of cream keeps the bowl unexpectedly light while still offering a lush mouthfeel.
The cooking sequence—sweating aromatics, briefly browning lean chicken, simmering with beans, and tempering yogurt—creates layered savory notes and a smooth body. You get the heartiness of beans and chicken with the tang and protein lift of yogurt, which makes each bowl feel complete.
It’s also very adaptable: swap in white beans you prefer, add corn for a slight sweetness, or amp up heat with extra chiles if you like. From a meal-planning perspective, the recipe scales cleanly and holds well in the refrigerator when reheated gently. Nutrition-conscious cooks will appreciate the precise balance between comfort and calorie control, while flavor seekers will enjoy the bright lime finish and herbaceous cilantro.
The cooking sequence—sweating aromatics, briefly browning lean chicken, simmering with beans, and tempering yogurt—creates layered savory notes and a smooth body. You get the heartiness of beans and chicken with the tang and protein lift of yogurt, which makes each bowl feel complete.
It’s also very adaptable: swap in white beans you prefer, add corn for a slight sweetness, or amp up heat with extra chiles if you like. From a meal-planning perspective, the recipe scales cleanly and holds well in the refrigerator when reheated gently. Nutrition-conscious cooks will appreciate the precise balance between comfort and calorie control, while flavor seekers will enjoy the bright lime finish and herbaceous cilantro.
Flavor & Texture Profile
In developing this chili I focus on contrast: creamy versus bright, gentle spice versus citrusy lift, and tender meat against plump beans. The mouthfeel should be smooth but not heavy; Greek yogurt provides silkiness while the short simmer keeps the chicken juicy rather than shredding it into a mealy texture.
You’ll notice three primary flavor layers: aromatic base (onion and garlic), warm savory spice (cumin and oregano with a hint of chili powder), and a final bright finish (lime and cilantro). The beans add a subtle nutty sweetness and a satisfying bite that offsets the tender chicken.
Temperature and timing matter: a gentle simmer melds flavors without breaking down the beans into mush, and tempering the yogurt prevents separation so the chili stays uniformly creamy. Texturally, the ideal bowl has discernible chunks of chicken, whole beans, suspended creamy broth, and fresh herb fragments on top. That balance keeps each spoonful interesting and deeply comforting without feeling overly rich.
You’ll notice three primary flavor layers: aromatic base (onion and garlic), warm savory spice (cumin and oregano with a hint of chili powder), and a final bright finish (lime and cilantro). The beans add a subtle nutty sweetness and a satisfying bite that offsets the tender chicken.
Temperature and timing matter: a gentle simmer melds flavors without breaking down the beans into mush, and tempering the yogurt prevents separation so the chili stays uniformly creamy. Texturally, the ideal bowl has discernible chunks of chicken, whole beans, suspended creamy broth, and fresh herb fragments on top. That balance keeps each spoonful interesting and deeply comforting without feeling overly rich.
Gathering Ingredients
Below is the complete ingredient list for this recipe. I prefer laying everything out before you start; it reduces stress and makes timing seamless.
Follow the list exactly as written for the intended balance between creaminess and brightness. Prep your ingredients before heating the pot: dice the onion, mince the garlic, cut the chicken into bite-sized pieces, and drain and rinse the beans.
If you’re shopping, choose full-flavored but low-sodium components when possible—low-sodium chicken broth and canned beans let you control the final seasoning. Opt for plain nonfat Greek yogurt for the lightest finish, or low-fat if you prefer a touch more richness.
Follow the list exactly as written for the intended balance between creaminess and brightness. Prep your ingredients before heating the pot: dice the onion, mince the garlic, cut the chicken into bite-sized pieces, and drain and rinse the beans.
If you’re shopping, choose full-flavored but low-sodium components when possible—low-sodium chicken broth and canned beans let you control the final seasoning. Opt for plain nonfat Greek yogurt for the lightest finish, or low-fat if you prefer a touch more richness.
- 1 tbsp olive oil
- 1 medium yellow onion, diced
- 3 garlic cloves, minced
- 450 g (1 lb) boneless skinless chicken breasts, cut into bite-sized pieces
- 1 tsp ground cumin
- 1 tsp dried oregano
- 1/2 tsp chili powder
- 1/2 tsp ground black pepper
- 1/2 tsp salt (adjust to taste)
- 4 cups low-sodium chicken broth
- 2 cans (about 800 g total / 15 oz each) cannellini or Great Northern beans, drained and rinsed
- 1 can (4 oz) diced green chiles
- 1 cup plain nonfat Greek yogurt (or low-fat)
- 1 tbsp cornstarch mixed with 2 tbsp cold water (optional, for thicker chili)
- Juice of 1 lime
- Fresh cilantro, chopped (for garnish)
- Optional toppings: sliced avocado, chopped cilantro, reduced-fat shredded cheddar, lime wedges
Preparation Overview
A clear mise en place is your best ally for this chili. Do the small steps before you heat the pot: dice the onion finely, mince the garlic, and cut the chicken into uniform bite-sized pieces so they cook evenly.
When measuring spices, I like to mix them in a small bowl so they can be added together and toasted briefly—this helps bloom their aromatics and deepen flavor. Drain and rinse the canned beans well; the rinsing removes excess sodium and any canning liquid that can cloud the final broth.
If you plan to thicken the chili, whisk your cornstarch with cold water to make a smooth slurry and set it nearby. For the yogurt, take it out of the fridge so it’s not refrigerator-cold when you temper it—this reduces the temperature difference between the dairy and the hot broth and helps prevent curdling.
Lastly, prepare your garnishes: chop cilantro, slice avocado, and have lime wedges ready. These finishing touches elevate both texture and freshness at the table. This prep sequence keeps the cooking rhythm smooth and prevents rushed moves while the pot is hot.
When measuring spices, I like to mix them in a small bowl so they can be added together and toasted briefly—this helps bloom their aromatics and deepen flavor. Drain and rinse the canned beans well; the rinsing removes excess sodium and any canning liquid that can cloud the final broth.
If you plan to thicken the chili, whisk your cornstarch with cold water to make a smooth slurry and set it nearby. For the yogurt, take it out of the fridge so it’s not refrigerator-cold when you temper it—this reduces the temperature difference between the dairy and the hot broth and helps prevent curdling.
Lastly, prepare your garnishes: chop cilantro, slice avocado, and have lime wedges ready. These finishing touches elevate both texture and freshness at the table. This prep sequence keeps the cooking rhythm smooth and prevents rushed moves while the pot is hot.
Cooking / Assembly Process
Follow these steps to cook the chili from start to finish. Work steadily and pay attention to heat control—gentle browning and a low simmer are the keys to tender chicken and a cohesive broth.
Timing tips: watch the simmer closely in steps 6–7 to keep the broth clear and to prevent overcooking the chicken; when adding the cornstarch slurry, whisk it first to avoid lumps and add gradually for control. Tempering the yogurt slowly is essential—rushing that step can cause separation and a grainy finish. Finish the pot off with a bright squeeze of lime to lift the entire bowl.
- Heat the olive oil in a large pot or Dutch oven over medium heat.
- Add the diced onion and sauté 4–5 minutes until softened and translucent.
- Stir in the minced garlic and cook about 30 seconds until fragrant, taking care not to let it brown.
- Add the chicken pieces to the pot and cook 4–6 minutes, stirring, until lightly browned on the outside but not fully cooked through.
- Sprinkle in the cumin, oregano, chili powder, black pepper and salt; stir to coat the chicken and toast the spices for about 1 minute to release their aroma.
- Pour in the chicken broth and bring to a gentle simmer, scraping any browned bits from the bottom of the pot for extra flavor.
- Add the drained beans and diced green chiles, then reduce the heat and simmer uncovered for 15 minutes so flavors meld and the chicken finishes cooking.
- If you prefer a thicker chili, whisk the cornstarch slurry and stir it into the simmering chili; cook 2–3 minutes until slightly thickened.
- Remove the pot from heat. To prevent the yogurt from curdling, temper it: stir a few tablespoons of hot broth into the Greek yogurt, then gradually stir the warmed yogurt back into the chili until fully incorporated.
- Stir in the lime juice and adjust seasoning with salt and pepper to taste.
- Serve hot topped with chopped cilantro and optional toppings like avocado slices, a sprinkle of reduced-fat cheddar, and lime wedges.
Timing tips: watch the simmer closely in steps 6–7 to keep the broth clear and to prevent overcooking the chicken; when adding the cornstarch slurry, whisk it first to avoid lumps and add gradually for control. Tempering the yogurt slowly is essential—rushing that step can cause separation and a grainy finish. Finish the pot off with a bright squeeze of lime to lift the entire bowl.
Serving Suggestions
Presentation is simple and effective for this kind of chili—keep the bowl rustic and let the garnishes provide the visual punch. I like to top each bowl with a handful of chopped cilantro, a few thin avocado slices, and a lime wedge for squeezing at the table.
For textural contrast, add a small sprinkle of reduced-fat shredded cheddar or a scattering of baked tortilla strips just before serving so they retain some crunch. If you’re serving family-style, offer optional garnishes in small bowls so everyone can customize—diced red onion, chopped scallions, extra hot sauce, or a few spoonfuls of plain Greek yogurt make great accompaniments.
Pair this chili with simple sides: a wedge of crusty whole-grain bread, a light green salad, or warm corn tortillas. For a lower-carb option, serve with a crisp salad and roasted vegetables. When plating for guests, a shallow soup bowl helps showcase the ingredients and keeps the balance of broth to solids enjoyable in each spoonful. Finish with a lime squeeze right before eating to brighten the aroma and sharpen the flavors.
For textural contrast, add a small sprinkle of reduced-fat shredded cheddar or a scattering of baked tortilla strips just before serving so they retain some crunch. If you’re serving family-style, offer optional garnishes in small bowls so everyone can customize—diced red onion, chopped scallions, extra hot sauce, or a few spoonfuls of plain Greek yogurt make great accompaniments.
Pair this chili with simple sides: a wedge of crusty whole-grain bread, a light green salad, or warm corn tortillas. For a lower-carb option, serve with a crisp salad and roasted vegetables. When plating for guests, a shallow soup bowl helps showcase the ingredients and keeps the balance of broth to solids enjoyable in each spoonful. Finish with a lime squeeze right before eating to brighten the aroma and sharpen the flavors.
Storage & Make-Ahead Tips
This chili is particularly friendly to make-ahead cooking and meal prep. Store in airtight containers in the refrigerator for up to 3–4 days, and reheat gently over low heat to avoid separating the yogurt; stirring frequently and adding a splash of broth can restore consistency.
For freezing, remove any optional fresh garnishes (avocado, cilantro) and cool the chili completely before transferring to freezer-safe containers; it will keep well for 2–3 months. Thaw overnight in the refrigerator and reheat slowly on the stovetop. After thawing, you may notice some slight change in texture from the dairy; stirring in a spoonful of fresh Greek yogurt off the heat can revive creaminess.
If planning ahead, you can partially prepare elements the day before: chop the onion and garlic, cut the chicken into pieces, and rinse the beans. Assemble and refrigerate everything separately in sealed containers; cook the chili the next day for the best texture. Avoid freezing or reheating with delicate garnishes—add avocado and cilantro fresh when serving to preserve their bright flavors and textures.
For freezing, remove any optional fresh garnishes (avocado, cilantro) and cool the chili completely before transferring to freezer-safe containers; it will keep well for 2–3 months. Thaw overnight in the refrigerator and reheat slowly on the stovetop. After thawing, you may notice some slight change in texture from the dairy; stirring in a spoonful of fresh Greek yogurt off the heat can revive creaminess.
If planning ahead, you can partially prepare elements the day before: chop the onion and garlic, cut the chicken into pieces, and rinse the beans. Assemble and refrigerate everything separately in sealed containers; cook the chili the next day for the best texture. Avoid freezing or reheating with delicate garnishes—add avocado and cilantro fresh when serving to preserve their bright flavors and textures.
Frequently Asked Questions
Below I answer the most common questions readers ask when making this chili.
Can I use shredded chicken instead of bite-sized pieces? Yes—either pre-cooked shredded chicken can be added near the end of the simmer, or cook whole breasts then shred; remember to adjust simmer time so the shredded meat stays tender.
Will the Greek yogurt curdle? If you temper it properly by warming a few tablespoons of hot broth into the yogurt first and then stirring the yogurt back into the pot off the heat, it should remain smooth and integrated.
Can I make this vegetarian? Substitute firm, cubed tofu or an extra variety of beans and use vegetable broth; you may want to add a smoky element such as a touch of smoked paprika.
How can I make the chili spicier or milder? Adjust the amount of chili powder and use hot diced green chiles for more heat; reduce or omit the chili powder for a milder bowl.
Last tip: when reheating leftovers, do so gently and add a small splash of broth to refresh the texture if it looks thick—this keeps the yogurt harmonious with the rest of the chili. Thank you for trying the recipe; I love hearing how readers adapt it, so don’t hesitate to share your tweaks and favorite garnishes.
Can I use shredded chicken instead of bite-sized pieces? Yes—either pre-cooked shredded chicken can be added near the end of the simmer, or cook whole breasts then shred; remember to adjust simmer time so the shredded meat stays tender.
Will the Greek yogurt curdle? If you temper it properly by warming a few tablespoons of hot broth into the yogurt first and then stirring the yogurt back into the pot off the heat, it should remain smooth and integrated.
Can I make this vegetarian? Substitute firm, cubed tofu or an extra variety of beans and use vegetable broth; you may want to add a smoky element such as a touch of smoked paprika.
How can I make the chili spicier or milder? Adjust the amount of chili powder and use hot diced green chiles for more heat; reduce or omit the chili powder for a milder bowl.
Last tip: when reheating leftovers, do so gently and add a small splash of broth to refresh the texture if it looks thick—this keeps the yogurt harmonious with the rest of the chili. Thank you for trying the recipe; I love hearing how readers adapt it, so don’t hesitate to share your tweaks and favorite garnishes.
Low-Calorie Creamy White Chicken Chili with Greek Yogurt
Craving comfort without the calories? Try this Low-Calorie Creamy White Chicken Chili—rich, zesty, and light thanks to Greek yogurt. Perfect for cozy nights and healthy meal prep! 🥣🍋🍗
total time
35
servings
4
calories
300 kcal
ingredients
- 1 tbsp olive oil 🫒
- 1 medium yellow onion, diced 🧅
- 3 garlic cloves, minced 🧄
- 450 g (1 lb) boneless skinless chicken breasts, cut into bite-sized pieces 🍗
- 1 tsp ground cumin 🌿
- 1 tsp dried oregano 🍃
- 1/2 tsp chili powder 🌶️
- 1/2 tsp ground black pepper 🧂
- 1/2 tsp salt (adjust to taste) 🧂
- 4 cups low-sodium chicken broth 🥣
- 2 cans (about 800 g total / 15 oz each) cannellini or Great Northern beans, drained and rinsed 🫘
- 1 can (4 oz) diced green chiles 🌶️
- 1 cup plain nonfat Greek yogurt (or low-fat) 🥣
- 1 tbsp cornstarch mixed with 2 tbsp cold water (optional, for thicker chili) 🥄
- Juice of 1 lime 🍋
- Fresh cilantro, chopped (for garnish) 🌿
- Optional toppings: sliced avocado 🥑, chopped cilantro 🌿, reduced-fat shredded cheddar 🧀, lime wedges 🍋
instructions
- Heat the olive oil in a large pot or Dutch oven over medium heat 🫒.
- Add the diced onion and sauté 4–5 minutes until softened and translucent 🧅.
- Stir in the minced garlic and cook 30 seconds until fragrant 🧄.
- Add the chicken pieces to the pot and cook 4–6 minutes, stirring, until lightly browned but not fully cooked through 🍗.
- Sprinkle in the cumin, oregano, chili powder, black pepper and salt; stir to coat the chicken and toast the spices about 1 minute 🌿🍃🌶️.
- Pour in the chicken broth and bring to a gentle simmer 🥣. Scrape any browned bits from the bottom of the pot.
- Add the drained beans and diced green chiles, then reduce heat and simmer uncovered for 15 minutes to meld flavors 🫘🌶️.
- If you prefer a thicker chili, whisk the cornstarch slurry and stir it into the simmering chili; cook 2–3 minutes until slightly thickened 🥄.
- Remove the pot from heat. To prevent the yogurt from curdling, temper it: stir a few tablespoons of hot broth into the Greek yogurt, then gradually stir the warmed yogurt back into the chili until fully incorporated 🥣🥛.
- Stir in the lime juice and adjust seasoning with salt and pepper to taste 🍋🧂.
- Serve hot topped with chopped cilantro and optional toppings like avocado slices, a sprinkle of reduced-fat cheddar, and lime wedges 🌿🥑🧀.
- Store leftovers in the refrigerator up to 3–4 days; reheat gently to avoid breaking the yogurt.
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