High Protein Beef and Bean Chili

Why You’ll Love This Chili

This chili comes together fast in an Instant Pot pressure cooker with almost no prep. It is made with everyday pantry staples like canned beans, tomatoes, onions, and ground beef.

With 32 grams of protein per serving, it’s a good meal that my family enjoys.

Add shredded cheese to the top and you've got more protein!

I make this with grass-fed and finished 85/15 ground chuck.

For the beans, look for organic beans without preservatives. Whole Foods Organic Red Kidney Beans are a good choice. If you want to skip the beans, just add an extra ½ pound of meat.

This is a simple, budget-friendly meat recipe you will love!

What You Need

• Ground beef – use lean ground beef like 85/15 ground chuck. You can also use ground venison, bison, chicken, or turkey.
• Oil – olive oil, avocado oil or coconut oil
• Onion
• Garlic
• Bell Pepper
• Diced tomatoes – use one 15-ounce can or 2 cups of fresh, chopped tomatoes.
• Tomato paste – helps thicken the chili. Ketchup works in a pinch.
• Kidney beans – two cans, drained and rinsed. You can swap in black beans, white beans, or pintos or add another half pound of meat and leave them out.
• Broth – beef broth, water, or homemade bone broth.
• Spices – chili powder, cumin, oregano, cayenne, salt, and black pepper

See the recipe card for quantities.

Recipe

This recipe makes 2 quarts (8 cups) of chili and about 4 adult servings.

1. Press SAUTÉ mode and adjust to Normal/Medium heat.
2. Add onions and green pepper and sauté until softened, about 4 minutes. Add garlic and cook for another 30 seconds, stirring until fragrant. Stir in tomato paste.
3. Add the meat and season with a little salt and pepper. Cook for about 5 minutes, breaking it up with a wooden spoon until no longer pink.
4. Add beans, water or broth, tomatoes, and spices. Stir to combine.
5. Press CANCEL to stop the SAUTÉ mode.
6. Lock the lid into position and set the pressure release valve to SEALING. Select PRESSURE COOK and adjust to high pressure for 15 minutes.
7. When the cooking time is up, slide the quick-release valve to the OPEN position to let the steam escape for 2-3 minutes.
8. Unlock the lid and press the SAUTÉ function on NORMAL/MEDIUM. Cover the pot and simmer the chili uncovered, scraping the bottom to release browned bits. Stir occasionally until it reduces slightly, about 5-6 minutes. Press CANCEL when done.
9. Let the chili cool until the pot is safe to handle, then adjust the seasoning to taste.

Toppings

Try any of these toppings to add flavor and even more protein to your chili.

• Shredded cheddar or Monterey Jack
• Sour cream or full-fat Greek yogurt
• Chopped green onions or white onions
• Fresh cilantro
• Sliced jalapeños
• Diced avocado
• A squeeze of lime juice

Sides For Chili

Forgo the cornbread, chips, and rice. Go with lower-starch options that keep your meal balanced.

• Cauliflower Rice
• Steamed Broccoli and Carrots
• Steamed Carrots
• Roasted Mixed Vegetables with Garlic
• Sautéed Garlic Parmesan Green Beans
• Roasted Spaghetti Squash (instead of rice or pasta)
• Mango with Chili Lime Salt

Storage and Reheating

This chili stores well and tastes even better the next day. I don't freeze a lot of things, but chili comes out of the freezer in great shape!

• Fridge: Store in an airtight container for up to 4 days.
• Freezer: Freeze in portions for up to 3 months. Thaw overnight in the fridge before reheating.
• Reheat: Warm on the stove over medium heat or in the microwave, stirring halfway through.

High Protein Chili

If you're looking for an easy, high-protein meal with big flavor, this Instant Pot Beef and Bean Chili is it. It’s simple to throw together, loaded with pantry ingredients, and perfect for leftovers.

Give it a try and make it your own with your favorite toppings.

You can also take the chili to work for lunch. It's filling and simple to reheat.

We are in the Florida Keys where fresh fish is just steps away. For some more healthy meals, visit High-Protein Fish Recipes.

When buying fish, look for wild-caught fish and shrimp from the USA for the best flavor. Or, come visit us in the Keys and I’ll show you where to catch dinner!