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White Bean Chili | Healthy Home Economist


White bean chili recipe blended in a base of bone broth and low starch navy beans for a mildly spicy flavor experience uniquely different from traditional tomato-based versions.

My family loves chili, so it is a regular feature on the dinner menu. However, I must admit that I was getting a bit tired of the keto chili recipe I usually make.

So, I tried the white bean chili below this time around for a welcome mix-up. A good friend shared it with me. She makes it regularly and thought I would enjoy it.

She was 100% right!

This variation uses traditional chicken broth instead of tomato sauce. Note that cartons and cans of broth from the store are not acceptable alternatives as they are quite toxic and not at all healthy to use even in a pinch.

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

First, I switched up the white kidney beans for navy beans, which are low starch. Navy beans are the only bean that is legal for those on the GAPS diet (which my husband is on).

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

The final adjustment I made was to the cheese.

The original recipe used Monterey jack. I changed this up for pepper jack instead to add some bite to the chili without too much spiciness.

I also shredded the cheese myself by slicing the amount I needed from a block and then shredding it in my Vita-Mix.

Commercial shredded cheese contains aluminum, so I advise that you never buy it!

This white bean chili was a huge hit!

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

My son said it tasted like the fajitas he used to eat in the college dining hall. At first, I wasn’t sure this was a compliment, but he gobbled it up and wanted seconds, so I took that as a thumbs up. 😉

The only tweak I will make the second time around is to go with a cup and a half of dry beans instead of the single cup I used with the first batch.

By the way, if you’d like more healthy low-carb dinner ideas, check out the link for twenty or so additional recipes that are traditionally inspired!

low carb white bean chili in a large pan

White Bean Chili

White bean chili recipe blended in a base of bone broth and low carb navy beans for a mildly spicy flavor experience uniquely different from traditional tomato-based versions.


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

  2. If using sprouted navy beans, skip above step.

  3. Cover soaked or sprouted navy beans with fresh, filtered water and bring to a low boil on the stovetop. Cover and turn down the heat. Simmer for one hour or until soft.

  4. While the beans are cooking, saute ground beef until just cooked through in a large skillet. Do NOT drain the fat. It is GOOD for you and very healing to the gut lining.

  5. Melt ghee in a separate fry pan and saute chopped onions, peppers, and minced garlic until soft. Stir in sea salt and cumin and blend together with the cooked ground beef.

  6. When beans are cooked, drain and rinse.

  7. Add cooked navy beans and chicken broth to pan of ground beef and vegetables. Simmer on low for about 30 minutes to blend the flavors and thicken the chili slightly.

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

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

  10. Once cooled, refrigerate in a covered container (glass is best for preserving flavor) and enjoy as leftovers for up to four days.

Nutrition Facts

White Bean Chili

Amount Per Serving (1 cup)

Calories 401
Calories from Fat 189

% Daily Value*

Fat 21g32%

Saturated Fat 10.6g53%

Polyunsaturated Fat 1g

Monounsaturated Fat 9g

Cholesterol 98mg33%

Sodium 203mg8%

Potassium 722mg21%

Carbohydrates 17g6%

Fiber 4.5g18%

Protein 36g72%

Calcium 195mg20%

Iron 4mg22%

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

low starch white bean chili in a pan on the stovetop


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