White Chicken Chili
Eating to support healthy blood sugar doesn't mean giving up comfort food, and this White Chicken Chili is proof. Every bowl is filled with protein-rich chicken, fiber-packed white beans, and simple, wholesome ingredients that work together to create a satisfying meal. Creamy, flavorful, and easy to make, it's a cozy dinner you'll look forward to whether you're managing insulin resistance, living with type 2 diabetes, or simply trying to eat more balanced meals.
I love a one pot meal, and this one is so satisfying with lots of protein and fiber. I always have shredded chicken in my freezer, and I recommend you do to. It is so versatile, and it makes recipes like this one a breeze - you can have dinner on the table within 30 minutes. It's a win win for everyone! If you are keen on other one pot meals you should look at my New England Clam Chowder, Shrimp and Chicken Fried Rice, and Lemon Chicken Orzo Pasta.
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Why This Recipe Works
- High in protein: Tender shredded chicken helps make this chili filling and satisfying while supporting more stable blood sugar levels.
- Rich in fiber: Cannellini beans add plenty of fiber, which can help slow digestion and promote a steadier rise in blood sugar after meals.
- Balanced comfort food: Instead of relying on heavy cream, whole milk creates a creamy texture while keeping the recipe lighter and pairing well with the protein and fiber.
- Made with wholesome ingredients: Simple pantry staples come together to create a nourishing meal without relying on highly processed ingredients.
- Naturally gluten-free: Cornstarch thickens the chili instead of flour, making it a great option for anyone avoiding gluten.
Glycemic Load
A quick note: I calculate glycemic load using the best available nutrition data to give you a helpful estimate. However, because ingredient brands, drained weights, and serving sizes can differ, use these numbers as a guide rather than an exact value. If you closely monitor your carbohydrate intake or glycemic load, I encourage you to verify the calculations using your own ingredients.
| Ingredient | Net Carbs (approx) | Glycemic Index (GI) | Glycemic Load (GL) |
| Cannellini Beans (28 oz can) | 75g | 31 | 23 |
| Corn (¾ cup) | 18g | 52 | 9 |
| Onion (1 cup) | 12g | 10 | 1 |
| Green chilis | 5g | very low | 0 |
| Jalapeno | 2g | very low | 0 |
| Cornstarch (2 tbsp) | 14g | 95 | 13 |
| Whole milk (2 cups) | 24g | 31 | 7 |
| Garlic | 4g | low | 0 |
Ingredients not listed have a glycemic index of 0
- Total glycemic load for the pot of white chicken chili is ~54
- For 6 servings each serving would have a glycemic load around 9
- For 8 servings each serving would have a glycemic load around 6.8
A glycemic load is generally classified as:
- Low: 10 or less
- Medium: 11-19
- High: 20 or more
Why The Glycemic Load Stays Low
- 4 cups of chicken provide a substantial amount of protein, which slows digestion.
- Cannellini beans are high in fiber and have a naturally low glycemic index.
- Olive oil adds healthy fat, which also slows gastric emptying.
- The carbohydrates are spread across a generous amount of protein and liquid, resulting in a relatively low GL per bowl.
One note: toppings matter. Avocado, cilantro, cheese, and sour cream have little effect on glycemic load and can make the meal even more satisfying. On the other hand, a large handful of tortilla chips will increase both the carbohydrate content and the overall glycemic load of the meal.
Ingredients
For exact quantities see the recipe card at the bottom of the post.
- Olive oil - creates a flavorful base for the chili by helping the onion, jalapeño, and garlic soften while adding a touch of healthy fat for a more satisfying meal.
- Diced onion - builds layers of flavor as it cooks, bringing a subtle sweetness that balances the savory ingredients and spices.
- Jalapeño - adds a gentle kick of heat and a fresh pepper flavor. Removing the seeds keeps the spice level mild while still giving the chili a little extra warmth.
- Fresh garlic - adds a bold, savory flavor that enhances the chicken, beans, and spices while creating that irresistible aroma you expect from a comforting homemade meal.
- Cornstarch - thickens the chili and creates a smooth, creamy texture while keeping the recipe gluten-free.
- Chicken stock - provides a flavorful base that brings all of the ingredients together while adding depth to every bite.
- Whole milk - creates a creamy, comforting texture and helps mellow the spices without making the chili feel too heavy.
- Cooked shredded chicken - makes this chili hearty and satisfying while adding a generous amount of protein, which helps create a more balanced meal.
- Canned chopped green chiles - adds a mild smoky flavor and a little heat that gives the chili its signature Southwestern-inspired taste.
- Canned cannellini beans - add creaminess, fiber, and plant-based protein, which helps make the chili more filling and supports a steadier blood sugar response.
- Frozen corn - adds a natural sweetness and a pop of color that balances the savory flavors. Plus, it gives each spoonful a little extra texture.
- Cumin - brings a warm, earthy flavor that gives white chicken chili its classic depth and pairs beautifully with the green chiles and chicken.
- Dried oregano - adds a subtle herbal note that brightens the chili and complements the other spices.
- Salt and cracked black pepper - enhances all the flavors in the chili, while cracked black pepper adds a gentle bite that ties everything together.
Instructions
- Sauté onions in oil for about 5 min.
- Add in jalapeno and garlic, continue cooking for another minute.
- In a bowl or cup whisk cornstarch with about ½ cup chicken stock. Pour into the pot and add the rest of the chicken stock.
- Add in the milk and stir it all together. Add in the rest of the ingredients except the salt and pepper and bring to a simmer.
- Turn the heat down and gently simmer for about 10 minutes. Taste and season with salt and pepper to your liking.
- Serve in bowls with desired garnishes. Enjoy!
Hint: The garnishes add the perfect finishing touch to this chili, bringing extra flavor, texture, and color to every bowl. Feel free to customize it with your favorite toppings, but I especially love adding creamy avocado, fresh cilantro, and sliced jalapeños for a delicious balance of freshness and heat.
Substitutions
Sometimes you might be missing an ingredient, or maybe you really don't like one from the list. Here are some possible substitutions to help you out.
- Onion - you could try using celery if you are out of onions - it's not a perfect sub but would work in a pinch.
- Fresh garlic - try adding garlic powder, about 1 - 1.5 tsp.
- Cornstarch - You can replace with flour, but you will need to add double, so about ¼ cup of flour.
- Chicken stock - feel free to use turkey or vegetable stock.
- Whole milk - I like the whole milk as it is creamy without being as heavy as cream. You could use a lighter milk like 2% or 1% but it will be slightly less creamy.
- Cannellini beans - you can use your favorite canned or fresh white beans. If using fresh be sure to follow the package directions on how to soak and cook them before using in this recipe.
- Frozen corn - fresh or canned will also work.
Variation
To thicken the soup more you can use an immersion blender to blend about half the beans with some of the stock before adding to the pot. You just need to roughly add stock so that there is enough liquid to blend the beans. Then add this mixture to the pot and continue cooking as per normal.
Equipment
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Storage
Leftovers can be stored in an airtight container in the fridge for up to four days. You can reheat on the stove top or in the microwave. Garnishes are best served fresh - especially tortilla chips if you choose to add them.
This white chicken chili can also be frozen once it has completely cooled. Place in air tight containers and store for up to three months. Thaw overnight in the fridge and reheat as per above.
Top Tip
Having shredded chicken on hand makes this meal come together very quickly. You can use my recipe for shredded chicken (and keep packs in the freezer), or you can also purchase a rotisserie chicken from the supermarket and shred it.
FAQ
Yes! In fact, the flavors become even better after a day in the refrigerator. Simply let the chili cool completely, store it in an airtight container, and refrigerate it for up to 4 days. Reheat it gently on the stovetop or in the microwave before serving.
Not really. The green chiles and deseeded jalapeño add a very mild warmth rather than intense heat. However, if you prefer a spicier chili, leave some of the jalapeño seeds in or add extra sliced jalapeños as a garnish.
If your chili seems thinner than you'd like, let it simmer for a few extra minutes to reduce and thicken naturally. Alternatively, whisk together 1 tablespoon of cornstarch with 2 tablespoons of cold water, then stir it into the simmering chili until it reaches your desired consistency.
This recipe combines protein-rich chicken, fiber-filled cannellini beans, and healthy fats from olive oil and optional avocado, making it a satisfying and well-balanced meal. While everyone's blood sugar response is different, these ingredients work together to support steadier blood sugar levels than meals that rely heavily on refined carbohydrates.
Related
Other quick and easy meals you might enjoy:
Pairing
Wondering what to serve alongside a bowl of white chicken chili? Check out these sides:
White Chili Chicken
Equipment
- 1 Dutch Oven
- 1 Whisk
- Measuring Spoons
- Measuring Cups
Ingredients
- 1 tablespoon olive oil
- 1 cup diced onion 1 small onion
- 1 jalapeño deseeded and finely chopped
- 4 cloves garlic minced
- 2 tablespoon cornstarch
- 3 cups chicken stock
- 2 cups whole milk
- 4 cups cooked shredded chicken 474g (about 3 large breasts)
- 2 4-ounce cans chopped green chiles
- 1 28-ounce can Cannellini beans drained and rinsed
- ¾ cup frozen corn can use fresh too
- 2 teaspoon ground cumin
- ¾ teaspoon dried oregano
- salt and cracked black pepper to taste
Garnishes (optional) - mix and match
- chopped fresh cilantro .
- tortilla chips (high in carbs)
- avocado slices
- jalapeño slices
- shredded cheese
- sour cream
Instructions
- Heat Dutch oven over medium heat. Add in oil and saute onions in oil for about 5 min. (1 tablespoon olive oil, 1 cup diced onion)
- Add in jalapeno and garlic and continue to saute for another minute. (1 jalapeño, 4 cloves garlic)
- In a bowl or cup whisk cornstarch with about ½ cup chicken stock. Pour into the pot and add the rest of the chicken stock. Add in the milk and stir it all together. (2 tbsp cornstarch, 3 cups chicken stock, 2 cups whole milk)
- Add in the rest of the ingredients except the salt and pepper and bring to a simmer. Turn the heat down and gently simmer for about 10 minutes. Taste and season with salt and pepper to your liking. (4 cups cooked shredded chicken, 2 4-ounce cans chopped green chiles, 1 28-ounce can Cannellini beans, ¾ cup frozen corn, 2 tsp ground cumin, ¾ tsp dried oregano)
- Serve in bowls with desired garnishes. Enjoy!
Notes
- Cannellini and Great Northern Beans are very similar - GNB are lower in calories and are more grainy than the smooth cannellini. Cannellini beans also holds their shape a bit better.
- The garnishes add the perfect finishing touch to this chili, bringing extra flavor, texture, and color to every bowl. Feel free to customize it with your favorite toppings, but I especially love adding creamy avocado, fresh cilantro, and sliced jalapeños for a delicious balance of freshness and heat.
- Having shredded chicken on hand makes this meal come together very quickly. You can use my recipe for shredded chicken (and keep packs in the freezer), or you can also purchase a rotisserie chicken from the supermarket and shred it.
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