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White Bean Chili

by Contributing Author

The white bean chili recipe is blended into a base of bone broth and low-starch black beans, allowing you to experience a mildly spicy flavor unlike traditional tomato-based versions.

Our family loves chilli, so it’s a staple on our dinner menu. However, I have to admit that I was a little bored with the keto chili recipes I usually make.

So, this time I tried the white bean chili below. A good friend shared it. She makes it regularly and I thought I would enjoy it.

She was 100% right!

This variation uses traditional chicken broth instead of tomato sauce. Be aware that commercial cartons and canned soups are an unacceptable alternative as they are highly toxic and not at all healthy to use in a pinch.

When I made the recipe for the first time this week, I made three key substitutions.

First, I switched white kidney beans to black beans, which are less starchy. Navy beans are the only beans that are legal for someone on GAPS her diet (which my husband is on).

I also used freshly chopped bell peppers instead of canned or bottled bell peppers.

The last adjustment I made was for cheese.

The original recipe used Monterey Jack. I changed this to Pepper Jack instead to give the chili a bit more bite without being too spicy.

I also shredded the cheese myself by slicing the required amount from the block and shredding it with the Vita-Mix.

Commercially available shredded cheese contains aluminum and should never be purchased.

This white bean chili is a big hit!

I will be making a second pot in the next few days. The first one went so fast that everyone wanted more!

My son said it tasted like the fajitas he used to eat in the college cafeteria. 😉

The only adjustment to make the second time is to use 1 1/2 cups of dry beans instead of the 1 cup used in the first batch.

By the way, if you want more healthy low-carb dinner ideas, check out the link for 20 or so additional traditionally inspired recipes!

low carb white bean chili in a large pot

white bean chili

The white bean chili recipe is blended into a base of bone broth and low-carb navy beans, allowing you to experience a mildly spicy flavor unlike traditional tomato-based versions.


  1. Place navy beans in a medium glass bowl and cover with filtered water. Add 1 tablespoon of raw apple cider vinegar or lemon juice, stir, and let sit overnight (or up to 24 hours).

  2. If using sprouted black beans, skip the above step.

  3. Cover the soaked or sprouted black beans with fresh filtered water and place on low heat on the stove. Cover and reduce heat. Simmer 1 hour or until tender.

  4. While the beans are cooking, sauté the ground beef in a large skillet until just cooked through. Do not drain fat. It is good for you and is very healing for the intestinal lining.

  5. Melt the ghee in another frying pan and fry the chopped onion, green pepper and minced garlic until tender. Add sea salt and cumin, stir, and combine with cooked ground beef.

  6. Once the beans are cooked, drain and wash them.

  7. Add the cooked black bean and chicken broth to the pot with the ground meat and vegetables. Simmer over low heat for about 30 minutes to allow the flavors to blend and the chili to thicken slightly.

  8. Remove pan from heat and stir in shredded pepperjack cheese and lime juice.

  9. Serve immediately. I enjoy this chili on a bed of white basmati rice.

  10. Once cool, refrigerate in a covered container (glass works best to preserve flavor) and enjoy as leftovers for up to 4 days.

nutrition facts table

white bean chili

1 serving (1 cup)

calorie 401
Calories from Fat 189

% Daily Value*

obesity 21g32%

10.6 g saturated fat53%

1 g polyunsaturated fat

9g monounsaturated fat

cholesterol 98mg33%

sodium 203mg8%

potassium 722mgtwenty one%

carbohydrates 17g6%

Dietary fiber 4.5g18%

protein 36g72%

calcium 195mg20%

iron 4mgtwenty two%

* Percent Daily Values ​​are based on a 2000 calorie diet.

Low Starch White Bean Chili Pepper in a Pot on the Stove

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