The 32g Protein Chili That Actually Tastes Good

Remember when I thought "high protein" meant choking down another bland chicken breast while staring longingly at my roommate's pizza? Yeah, those dark days are behind me now.

Last Sunday, I was meal prepping for the week (because apparently that's what responsible adults do), when I realized I had exactly 47 minutes before the game started and a serious craving for something that wouldn't completely wreck my macros. That's when this chili happened—and honestly? It might be the best accidental recipe I've ever created.

Why I'm Obsessed With This Recipe (And You Will Be Too)

Let me hit you with some numbers first, because I know you're here for the gains: 32 grams of protein per serving. Not 32 grams of "well, if you squint and count the tomatoes maybe" protein. I'm talking legitimate, muscle-building, satiety-inducing protein that actually keeps you full.

But here's the thing that really gets me excited—this doesn't taste like health food. It tastes like the kind of chili your friend's mom would make, except it's secretly working toward your fitness goals instead of against them.

The Secret Weapon Nobody Talks About

You ready for this? Cottage cheese.

I know, I know. You're probably making the same face I made when I first heard about blending cottage cheese into soup. But hear me out—when you blend it with the broth, it creates this incredibly creamy texture that's basically indistinguishable from heavy cream, except it's packing 14 grams of protein per half cup instead of... well, zero.

It's like sneaking vegetables into your kid's food, except you're sneaking gains into your comfort food.

The Breakdown: Why This Recipe Actually Works

The Protein Powerhouse Lineup

• Shredded rotisserie chicken (24g protein): Because life's too short to poach chicken breasts when Costco exists
• Cottage cheese (14g protein): The undercover MVP that makes everything creamy
• Bone broth (6g protein): Adds that rich, stick-to-your-ribs quality that regular stock just can't match
• Black and pinto beans (8g protein): Plus all that fiber to keep things moving, if you know what I mean

The Flavor Science (Because I'm a Nerd Like That)

Fire-roasted tomatoes aren't just fancy marketing—that slight char adds a smoky depth that tricks your brain into thinking this took hours to make. Combined with the umami bomb that is bone broth, you get complexity without complexity, you know?

And can we talk about the aromatics for a second? Sautéing the spices with garlic doesn't just smell amazing (though your neighbors will definitely be jealous)—it blooms the flavors in a way that just dumping everything in a pot never could.

How to Make It (The Real Talk Version)

What You'll Need:

• 1 tablespoon olive oil
• 1 medium white onion, diced (don't stress about perfect dice, we're not on Top Chef)
• 1 red bell pepper, finely diced
• 4 cloves garlic, minced
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• 2 cups chicken bone broth
• 2 cans fire-roasted diced tomatoes
• 1 can black beans, rinsed and drained
• 1 can pinto beans, rinsed and drained
• 1 can chopped green chiles
• 1/2 cup corn (frozen works fine)
• 1/2 teaspoon dried oregano
• 3/4 cup cottage cheese (trust the process)
• 1 pound shredded rotisserie chicken
• Salt and pepper to taste

The Method:

Step 1: Build Your Base Heat that oil in your biggest pot—we're making enough for leftovers because future you will thank present you. Sauté the onions and bell pepper for about 5 minutes until they're soft and your kitchen smells like possibility.

Toss in the garlic, chili powder, and cumin. Stir it around for a couple minutes until it's fragrant. This is where the magic starts happening.

Step 2: The Dump and Simmer Add everything except the cottage cheese and chicken. Bone broth, tomatoes, beans, green chiles, corn, oregano—just dump it all in there and bring it to a simmer. This is the part where you can finally breathe.

Step 3: The Cottage Cheese Hack Here's where it gets interesting. Ladle about 2 cups of the soup into your blender along with that cottage cheese. Blend until it's completely smooth—and I mean completely. No chunks allowed.

Pro tip: Crack the blender lid just slightly to let steam escape. Otherwise, you'll have a cottage cheese explosion situation, and trust me, that's not the kind of protein shake you want.

Step 4: Bring It All Together Pour that silky mixture back into the pot, add your shredded chicken, and stir everything together. Taste it. Season it. Make it yours.

The Customization Game

This is where things get fun. The base recipe is solid, but it's also a canvas for whatever you're feeling:

If You're Feeling Spicy:

Add a diced chipotle pepper in adobo. Just one—those little guys pack more heat than you'd expect.

If You're Team Vegetables:

Throw in some diced butternut squash or sweet potato in step 2. They'll add natural sweetness and even more nutrition points.

If You're Carb-Cycling:

Add 1/2 cup of uncooked quinoa along with an extra cup of broth. Now you've got complete proteins and complex carbs in one bowl.

The Toppings Situation

Listen, the toppings aren't optional. They're what transform this from "healthy food" to "I can't believe this is healthy" food.

My personal power combo:

• Fresh cilantro (don't @ me, cilantro haters)
• Crushed tortilla chips for crunch
• Diced avocado for healthy fats
• A squeeze of lime for brightness
• Sharp cheddar because life's too short

But honestly? Go wild. Sour cream, pickled jalapeños, more cheese—whatever makes you happy.

Meal Prep Magic

Here's something I learned the hard way: this chili is actually better on day two. Something about all those flavors hanging out together overnight just works.

I make a double batch every Sunday and portion it into glass containers. It keeps in the fridge for 5 days easy, and it freezes beautifully for up to 3 months.

Quick reheating tip: Add a splash of broth when you reheat it. Thank me later.

The Real Talk About "Healthy" Comfort Food

Look, I spent years thinking I had to choose between food that tasted good and food that supported my goals. Turns out, that's complete nonsense.

This chili proves you can have both—the satisfaction of comfort food with the nutrition your body actually needs. Every bowl gives you a solid 32 grams of protein, plenty of fiber, and enough flavor to make you forget you're eating "health food."

Your Turn

I'm genuinely curious—what's your go-to move when you're craving comfort food but don't want to completely derail your nutrition? Are you team "just eat the pizza and move on" or team "find a healthy alternative that actually satisfies the craving"?

Drop a comment and let me know if you try this recipe. Bonus points if you share your topping combinations—I'm always looking for new ways to level up a bowl of chili.

And hey, if you're making this for game day, send me a picture. Nothing makes me happier than seeing people prove that healthy eating doesn't have to be boring eating.

Made this recipe? Let me know how it turned out! Tag me on social @MarcusCooksClean or just drop a comment below. Always love hearing about your kitchen wins (and fails—we've all been there).