High-Protein White Chicken Chili Bake
High-Protein Keto White Chicken Chili Bake
Low carb • Sugar-free white chicken chili bake — 40 minutes, six scoops
This is a high-protein keto white chicken chili bake, not a bean chili. Shredded chicken, cream cheese, green chile, and Monterey Jack bake until the top is gold and stretchy, like the spoonful in the photo. Forty minutes. No beans, no flour, no sugar.
Six servings. Drain the chiles so the sauce stays thick.
Why you’ll love this bake
- 36g protein per serving — chicken and cheese
- 4g net carbs — green chile, no beans
- About 40 minutes, one dish
- Gold-blistered cheese, creamy scoop, cilantro, like the photo
- No boxed mix, no sugar
- It stays thick if you drain the chiles
Health notes
- Protein: High. Chicken is the dish.
- Lower carb than white bean chili: No beans or flour. Close to keto-zero at 4g net.
- Six servings: Macros are per scoop, not the pan.
- White beans or a flour thickener will jump the carbs. Keep the sauce cream cheese and cream.
Key element — a thick cream base, then a gold cheese top
Watery chile thins the bake. Drain the green chiles. Stir cream cheese, cream, chicken, and spices until thick. Cover with Jack cheese and bake until the top blisters gold and pulls, like the photo.
Ingredients
Bake (6 servings)
- 2 lb cooked shredded chicken
- 8 oz cream cheese
- 1/2 cup heavy cream
- 1 cup chicken broth
- 4 oz diced green chiles, drained
- 1 1/2 cups shredded Monterey Jack
- 1/4 cup grated Parmesan
- 2 cloves garlic, minced
- 1 tsp cumin
- 1/2 tsp chili powder
- 1/2 tsp salt
- 2 Tbsp chopped cilantro
Swaps
- Rotisserie: Same 2 lb shredded if you want a faster pan.
- Pepper jack: Swap half the Monterey Jack.
- White beans or flour: Skip them. That is how carbs jump.
Instructions
| 1 | Heat. Heat oven to 375 F (190 C). Grease a 9×13 glass dish. |
| 2 | Sauce. Warm cream cheese, cream, broth, garlic, cumin, chili powder, and salt until smooth. |
| 3 | Fold. Stir in chicken and drained green chiles. |
| 4 | Top. Spread in the dish. Cover with Monterey Jack and Parmesan. |
| 5 | Bake. Bake 20 to 25 minutes until the top is gold and stretchy, like the photo. Rest 5 minutes. Add cilantro. One sixth is one serving. |
Pro tips
- Drain the green chiles. Extra liquid thins the scoop.
- Shred the chicken small so every bite is creamy.
- Do not overbake. Pull it when the cheese is gold and bubbling.
- Rest 5 minutes so the sauce thickens before you scoop.
- Broil 1 minute at the end if you want extra-brown spots.
Nutrition
| Nutrient | Per serving (1 of 6) |
|---|---|
| Calories | 340 |
| Protein | 36g |
| Net carbohydrates | 4g |
| Total carbohydrates | 5g |
| Fiber | 1g |
| Total fat | 20g |
| Sodium | 520mg |
Estimates with chicken, cream cheese, green chile, and Jack cheese. White beans or flour will raise carbs. This is a high-protein, lower-carb chili bake, close to keto-zero.
Variations
Jalapeño
Add 1 minced jalapeño with the chiles.
Bacon
Stir in 4 slices cooked chopped bacon.
Spinach
Fold in 1 cup squeezed-dry spinach with the chicken.
Cauliflower
Add 1 cup riced cauliflower if you want more bulk without beans.
Storage
| Method | Time | Notes |
|---|---|---|
| Eat now | Best | After a 5-minute rest |
| Refrigerator | Up to 4 days | Reheat at 350 F until hot |
| Freezer | Up to 1 month | Thaw overnight. Reheat covered |
FAQ
Test your knowledge
5 quick questions about this bake
1. Protein per serving?
2. Net carbs per serving?
3. How many servings in the dish?
4. Why drain the green chiles?
5. Why skip beans and flour?
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