Ever wonder why chili always seems to taste better the nex day, but nobody ever just starts it a day ahead? The first time I made this high-protein beef chili recipe for weeknight dinners, I was wearing my great-aunt’s apron and had just broken my favorite wooden spoon (RIP Stirry McStirface). The kitchen smelled like a combination of toasted cumin and that weird plastic-y smell when you first use a new slow cooker. I’ve been cooking since I could reach the counter—well, actually, before that if you count the time I “helped” make cookies by dumping flour all over the floor when I was four.
Most people will tell you chili needs to simmer for hours, but I’ve developed what I call the “fast-forward flavor fusion” technique that’ll have you eating in under an hour. Trust me, nobody’s got time for six-hour chili on a Wednesday night when your kid has soccer practice and your boss just dumped an emergency project on you. Anyway, this chili is seriously the business—easy enough for a Monday, tasty enough for weekend company.
My Chili Philosophy (or: How I Learned to Stop Worrying and Love the Bean)
So this one time in 2019—wait, maybe it was 2018? No, definitely 2019 because I had just painted my kitchen that awful mustard color—I was trying to make chili for Jake’s football team and accidentally doubled the chili powder. I nearly died of embarrassment when Coach Wilson started hiccupping uncontrollably. That’s when I started my quest to create the perfect high-protein beef chili recipe that wouldn’t cause respiratory distress but still had a kick.
Before that, I was a chili purist (no beans! Texas-style only!), but then Marie introduced me to her grandma’s three-bean version and I had to rethink everything. Now I’m what locals here in Pinecrest call a “bean believer.” My recipe has evolved every season—I went through a cocoa powder phase in the summer of 2021, then a coffee grounds experiment that we shall never speak of again.
The secret to this high-protein beef chili isn’t actually more meat (though there’s plenty)—it’s the perfect balance of proteins from multiple sources. That’s my Simmering Circumference Theory at work. (I’ll explain that bizarre term later, just know it changed how I approach everything in a pot.)
Ingredients You’ll Need (or Might Want to Consider)
- 1½ pounds grass-fed ground beef (the fat percentage matters—I like 85/15, but you do you)
- 2 cans kidney beans, drained but not rinsed (that starchy liquid is flavor gold!)
- 1 heaping quarter-cup diced yellow onion (a “heaping quarter-cup” is what my mom calls “enough to make you cry but not sob”)
- 3 cloves garlic, obliterated (not just minced—I want them GONE)
- 1 jar (14 oz) fire-roasted tomatoes—the kind with the red label, not the yellow one
- 2⅓ tablespoons chili powder—store-bought is fine, though I’ll judge you silently
- 1½ tsp cumin seeds, toasted and smushed (a technical term I learned from absolutely nowhere)
- 1 bell pepper (orange gives the best flavor, I will die on this hill)
- ⅔ cup chicken broth—homemade if you’re showing off, boxed if it’s actually a weeknight
- 2 scoops unflavored protein powder (TRUST ME)
- 1 Layla-sized pinch of cocoa powder (a “Layla-sized pinch” is what my 6-year-old niece can grab with her tiny fingers)
- Salt to taste (I like mine “midwest polite”—present but not assertive)
Let’s Get Cooking (Or Whatever This Chaos Is)
STEP FIRST! Heat your largest, heaviest skillet until it’s hot enough that a drop of water does the skittery dance thing. Add the beef and forget about it for 3 minutes. I’m serious—don’t touch it! This is the “neglect sear” that creates those beautiful brown bits that make everything taste better.
STEP B. While that’s happening, perform the Vegetable Orchestration—dice your onion, defeat your garlic, and cube your orange bell pepper (it MUST be orange—green peppers are just unripe imposters and red ones are too sweet for this application).
STEP THREE-ISH. Once the beef has a good brown crust on one side, flip it and break it apart. Now add your orchestrated vegetables and let them get acquainted for about 5 minutes. This is where the Simmering Circumference Theory comes in—keep everything in the center of the pan where it’s hottest to accelerate flavor development.
I once tried to rush this step and ended up with crunchy onions in my chili. My brother-in-law Dave still brings it up at Thanksgiving, the jerk.
- Time for spices! Throw in the chili powder and toasted cumin. Stir vigorously for 30 seconds—I time this with exactly one playing of the Jeopardy theme song. The spices need to bloom or they’ll taste like dirt.
STEP CINQ. Pour in the tomatoes and broth, then add your beans. Bring everything to what my grandmother called a “conversational simmer”—not quite a boil, just enough bubbles to look like it’s trying to tell you something. Cover and let it go for 25—actually, make that 20 minutes.
Check out my Bean Preparation Guide for tips on getting perfect beans every time
LAST STEP! This is the most controversial part of my high-protein beef chili recipe for weeknight dinners: add the protein powder and cocoa. Stir it in when nobody’s looking (they’ll think you’re crazy). Let it go for another 10 minutes uncovered. The protein powder disappears completely but adds incredible body and, well, protein.
Recipe Notes & Tips (Read These or Regret It Later)
• NEVER add the protein powder while the chili is boiling. I call this “protein precipitation” and it creates weird lumps that look like something died in your dinner.
• The chili tastes 37% better the next day. This is not an exaggeration but a scientifically observed phenomenon in my kitchen.
- If you want to freeze portions, do what I call the “Freezer Flat Method” – portion into zip bags, seal, then flatten like pancakes for efficient storage and quick thawing.
⚠️ DO NOT use flavored protein powder! My cousin Gary tried vanilla protein powder and created something so offensive we had to open all the windows in February in Minnesota.
• My cooking mentor, Chef Rodrigo (who exists only in my imagination when I need culinary courage), taught me to add a splash of something acidic right before serving—lime juice, cheap red wine, or even pickle brine work wonders.
For more on using protein powder in cooking, check out this comprehensive guide from Protein Kitchen.
Try my High-Protein Breakfast Muffins for another weekday protein boost
My Essential Chili Tools
THE FOREVER POT ★★★★★
I use my grandmother’s cast iron Dutch oven that weighs approximately as much as a small child.
Amazon: https://www.amazon.com/dp/B00063RWYI
FLAVOR WAND ★★★★★
This wooden spoon has a flat edge that I use upside down, contrary to its intended purpose.
You should never wash it with soap—just hot water and the occasional sand scrub like they did in the 1800s.
THE DISCONTINUED MASHER ★★★★★
I still use my Pampered Chef ground meat chopper from 2006 that they don’t make anymore.
A fork works too, but it won’t make you feel superior to everyone else making chili.
Variations That Might Change Your Life
The Monday Morning Redemption Version: Add leftover coffee (about ½ cup) instead of some of the broth. The slight bitterness counteracts weekend regrets and pairs beautifully with the beef. This tastes wrong but works right.
The “I Swear It’s Still Chili” Option: Replace half the ground beef with chopped mushrooms sautéed in soy sauce. It’s earth-shatteringly good and nobody will know they’re eating fungi unless you tell them. I discovered this when I was trying to stretch a pound of beef to feed my suddenly-arriving in-laws.
The “My Garden Exploded” Adaptation: In August when zucchini is taking over your life, grate one directly into the high-protein beef chili. It completely disappears texture-wise but adds moisture and nutrients. I learned this trick during The Great Zucchini Summer of 2022.
For variations on bean types, see my Ultimate Bean Substitution Chart.
The Only Question People Actually Ask
Q: Can I make this high-protein beef chili recipe in a slow cooker for weeknight dinners?
A: You absolutely can, but you must perform what I call the “Pre-Pot Protocol.” Brown the meat and sauté the veggies before adding to the slow cooker, or you’ll end up with something that looks and tastes like sad cafeteria food. The browning creates the Maillard compounds that make your taste buds do the happy dance. Cook on low for 6-8 hours, but add the protein powder only in the last 30 minutes or risk the aforementioned protein precipitation disaster. Your house will smell like heaven, and your neighbors might “coincidentally” drop by around dinner time.
Final Thoughts on Chili Greatness
This high-protein beef chili recipe for weeknight dinners has saved me from the drive-thru more times than I can count. It’s hearty enough that my teenager doesn’t raid the fridge an hour later, yet doesn’t make you feel like you need to unbutton your pants afterward (though I wouldn’t judge if you did).
Will you become a bean believer like me? Can you resist the urge to add more chili powder than the recipe calls for? Is the protein powder addition completely bonkers or brilliant? These questions keep me up at night.
I’m currently working on a vegetarian version that doesn’t make me sad—stay tuned for that disaster-in-progress. Until then, may your weeknight dinners be simple, your protein be plentiful, and your family think you spent way more time cooking than you actually did.
Spoonfully yours,
Chef “I Once Burned Water” Jessie
Runner-up, 2023 Pinecrest Chili Showdown (Unconventional Category)
