Healthy Chili Recipe – Only 150 Calories Per Serving

Here’s my latest recipe creation. It’s hot and spicy – and very nutritious. It’s delicious on its own. Try it with some corn mini muffins as a meal. We had it over 97% fat free kosher beef franks. (yum)

Serving Size: 3/4 cup
Nutrition Facts (Per Serving)

Calories 148
Fat 2g
Protein 10g
Carbohydrate 23g
Sugar 5g
Fiber 7g
Sodium 466mg


– 1 tsp olive oil
– 1 onion, chopped
– 3 cloves garlic, minced
– 4 oz 93% lean ground beef (optional)
– 2 carrots, grated
– 1 can whole plum tomatoes
– 1 can light red kidney beans
– 1 can dark red kidney beans
– 1 tsp each cayenne pepper, chili powder, cumin
– 1 bay leaf


Place olive oil in a large pot over medium heat
Add 3 cloves garlic, minced
Add 4 oz 93% lean ground beef (optional) and sautee until brown, about 3 minutes
Add 1 onion, chopped
Grate carrots over pot and stir all ingredients
Add 1 can whole plum tomatoes with liquid, stir and chop with your spatula (there should be big chunks of tomatoes, they will cook down)
Add 1 can light red kidney beans, drained
Add 1 can dark red kidney beans, drained
Add 1 tsp each cayenne pepper, chili powder, cumin
Add 1 bay leaf
Stir, lower heat to medium low and cook for about 30 minutes, stirring every 10 minutes
Remove bay leaf and enjoy!

(note: I had some fresh herbs on hand so I also added sage, oregano, thyme and rosemary – all “woodsy” herbs that pair nicely with spicy dishes. If you have fresh herbs on hand, go ahead and use them!)


  1. says

    First let me say, as a chili lover myself, I love your chili recipe. I’m writing to you in hopes that we can collaborate in the name of a good cause and in the name of delicious chili.

    I work for a non-profit public health campaign called Meatless Monday- a campaign which encourages Americans to cut meat intake one day a week (we suggest Monday) reducing saturated fat intake by roughly 15% in an effort to prevent heart disease, stroke, diabetes, and cancer. Those are the four leading causes of death in the US- all preventable. Meatless Monday has a website with a theme, recipes and food/health related articles which change every week.

    Chili week has always been one of the most exciting themes of the year, because chili is such a versatile dish and is quite hearty even without meat. In previous years, we have made efforts to include pictures of our reader’s community chili cookoffs, as well as provide some additional submitted recipes and articles. You might be interested to see our current chili content:

    I’m writing to you today because the week of January 26th (superbowl week) is chili week. We would really like to update our chili pictures and content before the Chili Monday site goes live. Could we use any pictures of chili cookoffs? Do you have any chili facts or chili organizations we should include? I would need any photos or information by Thursday, January 22nd to get it on the site by January 26th. Please follow-up with me either way at and let me know what you think.


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