This is one of those recipes that has been in my kitchen for years—long before I ever thought about protein counts or calling something “healthy.” I’ve made it for football days, chilly evenings, casual family dinners, and plenty of times simply because nothing sounded better than a big pot of chili simmering away on the stove.

What I love most is that it’s hearty in every sense of the word: plenty of seasoned beef, two kinds of beans, fire-roasted tomatoes, and warm spices, all slowly simmered until the flavors become rich and deeply savory. A little masa harina thickens the pot and gives it that unmistakable chili texture I’ve always loved.

And as it turns out, this longtime favorite fits beautifully into my Hearty & High Protein series. With about 50 grams of protein per generous serving, I didn’t need to reinvent the recipe to make it fit—I just needed to recognize that some of the meals I’ve loved making all along were already doing exactly what I wanted this series to do: real, comforting food that satisfies.

WHAT YOU’LL NEED

• LEAN GROUND BEEF: You use 2 pounds of 93/7 ground beef, which gives us plenty of protein without a lot of excess fat.
• ONION & GREEN BELL PEPPER: The aromatic base of the chili. They soften into the sauce and add sweetness and texture.
• GARLIC: A couple of cloves may not seem like much, but garlic helps build that deep, savory backbone that makes a good chili taste like it’s been simmering much longer than it has.
• TOMATO SAUCE & FIRE ROASTED DICED TOMATOES: Tomato sauce creates the rich base, while the fire-roasted tomatoes add texture and a little smoky depth.
• DARK RED KIDNEY BEANS & PINTO BEANS: Using two varieties gives the chili more texture and, importantly for this series, another good boost of protein and fiber.
• CHILI POWDER, CUMIN & OREGANO: Together, these create the warm, earthy backbone of the chili. Chili powder brings depth and gentle heat, cumin adds an earthy smokiness, and oregano gives just enough herbal brightness to balance the richness of the beef and tomatoes.
• SALT: Brings all of the flavors into focus and enhances the beef, tomatoes and spices.
• CAYENNE PEPPER: Adds a subtle layer of heat that builds in the background without overpowering the chili.
• CORN MEAL: My secret to giving the chili a little more body. It naturally thickens the liquid as the chili simmers, creating a rich, hearty consistency while adding a subtle corn flavor that works beautifully with the warm spices.

Jump to printable recipe for precise measurements

STEP-BY-STEP INSTRUCTIONS

Step 1- Heat a large Dutch oven over medium heat. Add the onion and green bell pepper and sauté until softened and beginning to caramelize, about 5–6 minutes. Transfer the vegetables to a bowl and set aside..

Step 2 – Add the ground beef and garlic to the same pot. Cook over medium-high heat, breaking the beef into crumbles, until well browned and the garlic is fragrant. Drain any excess fat, if necessary.

Step 3 – Return the sautéed onion and bell pepper to the pot. Stir in the tomato sauce, chili powder, cumin, oregano, salt and cayenne until everything is well combined. Reduce the heat to low, cover, and simmer for 1 hour, stirring occasionally.

Step 4 – In a small bowl, whisk the corn meal with ½ cup water until smooth. Stir the mixture into the chili until fully incorporated.

Step 5 – Add the kidney beans, pinto beans, and fire-roasted diced tomatoes. Stir to combine and simmer over low heat for 10 minutes, allowing everything to heat through and the flavors to come together.

SERVING SUGGESTION:

Spoon the chili generously into warm bowls and finish with a cool dollop of sour cream and a handful of freshly shredded cheddar, letting it melt into all those rich, savory layers. And for me, chili simply isn’t complete without my cornbread muffins served warm alongside—slightly sweet, tender, and perfect for breaking apart and dipping into the bowl.

🍷 WINE PAIRING:

For a rich, boldly seasoned chili, reach for a Zinfandel. Its ripe dark-fruit character and touch of spice stand up beautifully to the beef, tomatoes, cumin, and chili powder without getting lost in the bowl. Look for one that’s fruit-forward rather than overly oaked—the juicy berry notes are especially good against the chili’s gentle heat and smoky warmth.

Baker’s Pick: A California Zinfandel, served just slightly below room temperature.

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Hearty & High Protein – Episode 2
Prep Time: 15 minutes
Cook Time: 1 hour 20 minutes
Total Time: 1 hour 35 minutes
Servings: 6-8

405 CALORIES | 50g PROTEIN | 9g FIBER
Note: Nutritional information is an estimate and will vary based on the specific ingredients and brands used.