Creamy Keto White Chicken Chili (Low Carb, Gluten Free)

This Creamy Keto White Chicken Chili is rich, cozy, and deeply satisfying, without beans, flour, or hidden carbs. Traditional white chicken chili uses white beans, but this version omits them to keep it keto-friendly. It's keto-friendly, low carb, gluten free, and built for real-life meal planning, not just a one-night dinner.

Tender chicken, green chiles (my absolute favorite), warming spices, and a creamy base come together in a one-pot soup that feels indulgent but keeps your goals intact. The addition of bite-sized cauliflower adds body and texture without spiking carbs, making this chili hearty enough to stand alone as a full meal. This is a great recipe for anyone seeking an easy white chicken chili that's both delicious and satisfying.

This recipe is for:

• Busy women who want high-protein, low-carb dinners
• Anyone doing keto or gluten-free eating
• Meal planners who rely on freezer-friendly soups
• Chili lovers who want comfort without the crash

If you love creamy soups, bold flavor, and meals that work just as well on day five as they do on day one, this is a great recipe for keto and low-carb diets. Or, here's another option if you're looking for a more traditional keto chili recipe.

How I Fell in Love with Green Chiles 🌶️

Green chiles aren't just an ingredient to me, they're a memory.

Every time I open a can or start sautéing them in a pot, I'm instantly taken back to drives to Ruidoso, New Mexico, where my family would gather when I was growing up. My grandparents lived there for awhile, and it became our meeting point for holidays like Thanksgiving, Christmas, and all those in-between celebrations. Family would come from Texas, we'd all meet "in the middle," and the house would fill up fast with aunts, uncles, cousins, laughter… and food.

And green chiles were always part of it.

They showed up in casseroles, stews, breakfast dishes, and whatever was simmering on the stove that day. Not fiery-hot, but warm and comforting, the flavor that makes food feel cozy and familiar. To this day, that mild heat and earthy chile flavor instantly makes a dish feel like home to me.

That's why white chicken chili without green chiles just feels… unfinished. They're the backbone of the flavor here. They bring depth without overpowering, richness without heaviness, and that unmistakable New Mexico warmth that makes you want another bowl.

If you already love green chiles, this soup will feel like a hug in a bowl. And if you don't yet? There's a very good chance this is the recipe that changes your mind.

Soups, Freezers, and My Monthly Meal Planning Sanity

Soups are my meal-planning secret weapon.

When life gets busy (which is always), I don't want to think about dinner every single night. I want options. I want backup meals. I want something I can pull from the freezer that actually tastes good and keeps me full.

That's where soups like this come in. There are so many keto soup recipes that are perfect for meal prep and busy schedules.

I regularly spend one afternoon making a big pot of soup, portion it out, and freeze it. Future me is always grateful. Whether it's a busy school night, a long workday, or one of those "I cannot cook today" evenings, having soup ready to go removes the decision fatigue completely.

This white chicken chili was designed with that exact use in mind. For more meal planning inspiration, be sure to check out my other delicious recipes.

Why Freezing Soup Is Amazing for Meal Planning

Freezing soup isn't just convenient, it's strategic.

Here's why it works so well:

• Soups freeze beautifully, especially creamy, protein-forward ones like this
• Portions are easy to control
• You cook once and eat multiple times
• It reduces last-minute takeout decisions
• You always have a low-carb option ready

For keto and low-carb eating, this is huge. When hunger hits and options are limited, it's easy to grab something that doesn't align with your goals. Having freezer-ready soups removes that temptation.

This chili reheats gently, doesn't separate, and tastes just as good after freezing, sometimes even better once the flavors have had time to meld.

Equipment Needed

You don't need fancy gadgets for this recipe, but having the right basics makes everything smoother.

A large soup pot or thick bottomed Dutch oven is ideal. You want enough room to sauté the chicken, build flavor, and simmer comfortably without crowding. I personally prefer a thick bottomed Dutch oven because it heats evenly and helps prevent scorching when you add dairy later.

A sharp chef's knife makes quick work of chopping chicken, onion, garlic, and cauliflower. Bite-sized cauliflower pieces are key here, they cook evenly and blend into the soup without turning mushy.

You'll also want:

• A sturdy cutting board
• A wooden spoon or silicone spatula for stirring
• Measuring cups and spoons

That's it. Simple, reliable tools that get the job done. If you have an Instant Pot or pressure cooker, you can also pressure cook the chili for a faster meal.

Ingredients Needed

Protein & Base

• 2 lbs boneless, skinless chicken breast or thighs, diced
• 1 tablespoon olive oil or butter

Flavor Builders

• 1 small onion, diced
• 3 cloves garlic, minced
• 2 teaspoons ground cumin
• 1 teaspoon chili powder
• ½ teaspoon smoked paprika
• ½ teaspoon salt (adjust to taste)
• ¼ teaspoon black pepper

Chili Base

• 6 oz diced green chiles (add more if you prefer)
• 4 cups chicken broth (low sodium)
• 2 cups chopped cauliflower (frozen cauliflower or fresh is fine)

Creamy Finish

• 1 cup heavy cream
• ¾ cup shredded Monterey Jack or pepper jack cheese
• 2 tablespoons cream cheese (optional, for extra creaminess)
• ¼ teaspoon xanthan gum (optional as a thickener)

Optional Low-Carb Toppings

• Fresh cilantro (If you are a cilantro person, this is a must! I love the flavor it brings. If you're not, well, you're just not.)
• Avocado slices
• Sour cream or Greek yogurt
• Extra shredded cheese
• Pork rinds

Ingredient Tips

This soup relies on simple, easy-to-find ingredients that work hard together.

You'll need boneless, skinless chicken breast or thighs. Both work well, breasts are leaner, thighs are juicier. You can also use shredded chicken for a different texture. Choose what you prefer or what you have.

For the base, olive oil or butter adds richness and helps build flavor from the start. Use chopped onion and minced garlic to create that classic savory foundation.

The spices, cumin, chili powder, smoked paprika, salt, and pepper, bring warmth without overwhelming heat. Smoked paprika adds depth that makes this chili taste slow-cooked even when it's not. For extra flavor, add garlic powder and onion powder. Cayenne pepper is an optional spice if you want more heat.

Diced green chiles are the star. Use mild or hot depending on your preference.

Chicken broth keeps everything savory and balanced. Low sodium is best so you control seasoning.

For the creamy finish, heavy cream, shredded Monterey Jack cheese or cheddar cheese, and optional cubed cream cheese create that velvety texture without flour or starches.

Add vegetables like 2 cups chopped bite-sized cauliflower for bulk, texture, and nutrition while keeping carbs low. Green bell pepper is another great low-carb option to include.

For toppings, try pork rinds for a crunchy, keto-friendly finish. A squeeze of lime juice or fresh lime juice at the end brightens and balances the flavors.

Instructions: How to Make This Keto Soup

Start by heating your olive oil or butter in a large pot over medium heat. Add the diced chicken, season lightly with salt and pepper, and cook just until lightly browned. You're not cooking it all the way through yet, just building flavor. Remove the chicken and set it aside.

In the same pot, add half a cup of diced onion and cook until softened. Stir in the garlic and spices, letting them bloom for about 30 seconds until fragrant.

Next, add the green chiles and, if desired, diced tomatoes for extra flavor. Then add chicken broth, scraping up any browned bits from the bottom of the pot. Return the chicken to the pot, add the chopped cauliflower, and bring everything to a gentle simmer. Let it cook until the chicken is tender and the cauliflower is just fork-tender.

Lower the heat and stir in the heavy cream and cream cheese if using, mixing until smooth. To thicken white chicken chili, you can add more cream cheese and ¼ teaspoon xanthan gum, or simmer a bit longer to reduce the liquid. Finally, add the shredded cheese gradually, stirring gently until melted and creamy.

Serve hot and enjoy immediately, or cool and portion for later.

Protein Variation Options

This recipe is flexible:

• Swap chicken for turkey
• Use rotisserie chicken for a shortcut
• Add cooked shredded pork
• Stir in extra collagen or unflavored protein powder if desired (after cooking)

This keto chicken chili recipe is easily adapted for different proteins, making it a great beanless chili recipe for anyone avoiding legumes.

What to Serve With It

This chili is filling on its own, but pairs well with:

• A simple green salad
• Keto biscuits or chaffles
• Roasted vegetables
• Cauliflower rice

For best results, serve warm and top with fresh cilantro, green onions, and a dash of hot sauce for extra flavor.

Storage and Reheating Tips for Leftovers

One of the best things about this creamy keto white chicken chili is how well it stores and reheats-making it a true hero for meal prep and busy weeknights. Whether you're using boneless skinless chicken breasts, juicy chicken thighs, or even leftover rotisserie chicken, you'll want to keep every last spoonful tasting fresh and delicious.

Storing in the Fridge: After you've enjoyed your first bowl, let the chili cool to room temperature. Transfer it to an airtight container-glass or BPA-free plastic both work well-and store in the refrigerator for up to 4 days. This keeps your keto white chicken chili recipe safe and flavorful, ready for a quick lunch or dinner.

Freezing for Later: For longer storage, portion your white chicken chili into freezer-safe containers or zip-top bags. Lay bags flat for easy stacking and faster thawing. Your keto chicken chili will keep beautifully in the freezer for up to 3 months. This is perfect for meal prep-just grab a serving when you need a comforting, low carb meal.

Reheating Like a Pro: When you're ready to reheat, you have options:

• Microwave: Place a serving in a microwave-safe bowl, cover loosely, and heat in 1-minute bursts, stirring in between, until piping hot.
• Stovetop: Pour the chili into a saucepan and warm over medium heat, stirring occasionally. If the chili has thickened, add a splash of chicken broth or heavy cream to bring back that creamy texture.
• Instant Pot or Slow Cooker: For larger batches, reheat directly in your Instant Pot or crock pot using the "keep warm" or low setting. This is especially handy for family dinners or gatherings.

Frequently Asked Questions About Keto White Chicken Chili

Is white chicken chili keto?

Yes, this white chicken chili is keto-friendly because it skips beans, flour, and starches and relies on high-protein chicken, healthy fats, and low-carb vegetables like cauliflower and green chiles. Traditional white chicken chili often includes beans, which are not keto, but this version is intentionally designed to keep carbs low while still feeling hearty and comforting.

Is white chicken chili low carb?

This recipe is low carb by design. Without beans or thickening agents, the carb count stays low, making it suitable for both keto and low-carb lifestyles. The cauliflower adds bulk without significantly increasing carbs, which is exactly what you want in a filling soup.

How many carbs are in white chicken chili?

Carb counts vary depending on ingredients, but for this recipe:

• Net carbs are approximately 4-5 grams per serving
• Total carbs are around 6-7 grams per serving

That's well within keto and low-carb guidelines for a full, satisfying meal.

How many carbs are in 1 cup of white chicken chili?

One cup of this keto white chicken chili contains approximately 3-4 net carbs, depending on portion size and toppings. Since the standard serving here is about 1½ cups, even a full bowl stays comfortably low carb.

Is chili okay on a keto diet?

Yes, chili can absolutely fit into a keto diet when it's made without beans, sugar, or flour. Keto chili focuses on protein, fat, and low-carb vegetables. This white chicken chili checks all those boxes while still delivering classic chili flavor.

Can I have chili chicken on keto?

You can! Chicken-based chili is often easier to keep keto-friendly than traditional beef chili because it pairs naturally with creamy, low-carb ingredients like cheese and heavy cream. As long as you skip beans and sugary seasonings, chili chicken works very well on keto.

Is it okay to eat chili on a low-carb diet?

Yes. Low-carb chili is a great option because it's filling, protein-rich, and easy to portion for meal planning. This white chicken chili is especially well suited for low-carb eating because it avoids carb-heavy ingredients and keeps blood sugar steady.

Can white chicken chili be healthy?

Absolutely. This recipe is packed with:

• Lean protein from chicken
• Healthy fats from cream and cheese
• Fiber and nutrients from cauliflower and green chiles

It's satisfying without being overly heavy, and the high protein content helps keep you full longer, a big win for sustainable eating.

What can I substitute for cream cheese in white chicken chili?

If you don't want to use cream cheese, you have a few good options:

• Extra heavy cream for richness
• Full-fat Greek yogurt (stir in off heat)
• Sour cream (also added off heat)
• Coconut milk (for a dairy-free, creamy alternative)

Each option keeps the chili creamy while slightly changing the flavor profile.

What seasonings are not keto-friendly?

Most spices are naturally keto-friendly, but watch out for:

• Seasoning blends with added sugar
• Pre-made chili seasoning packets
• BBQ or taco blends with starch fillers

Stick with individual spices like cumin, chili powder, smoked paprika, garlic, salt, and pepper - just like in this recipe.

What is the secret to a creamy white chicken chili?

The secret is layered creaminess without starch:

• Heavy cream for richness
• Melted cheese for body
• Optional cream cheese for extra silkiness
• Low heat when adding dairy to prevent separation

Together, these create a creamy chili with a rich, velvety texture-no flour, cornstarch, or beans needed, and without compromising flavor.

More Soups: Favorite Keto Recipes

If you love this one, you might also enjoy:

• Creamy Keto Sausage Soup
• Keto Chicken Enchilada Soup
• Low Carb Thai Coconut Soup
• Keto Broccoli Cheese Soup
• Low Carb Taco Soup
• Keto French Onion Soup

These are all designed with the same goals in mind: protein-forward, low carb, freezer-friendly, and repeatable.

For even more keto-friendly soup and meal inspiration, like my keto hot and sour soup with pork, check out our other recipe ideas to keep your menu fresh and exciting.

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Nutrition Disclaimer

Please be aware I am not a medical specialist or nutritional professional. On this blog, I share recipes and what works for me. Please do not take anything on this blog as medical advice and always consult with your doctor before starting any diet or exercise program.

I use MyFitnessPal dot com to calculate nutrition calories and facts as a courtesy to my readers, and I remove erythritol from the final carb count and net carb count because does not affect my own blood glucose levels.  

This is as accurate as possible, but it's best to independently calculate nutritional data on your own with the specific ingredients you use. I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

Yum! Keto Soups

If there's one thing I hope you take from this recipe, it's this: Meal planning doesn't have to be complicated to be effective.

Sometimes it's just one really good pot of soup, a freezer, and a plan that makes life easier.

This keto white chicken chili is definitely a keeper for anyone meal planning on keto.