High protein chili / high protein beef chili | 1.5 lb 90% lean ground beef + beans + corn | ~48g protein (calculated estimate) | 4 servings | pot/stew batch meal prep | about 40–50 minutes
This high protein chili is a one-pot stew batch for busy dads: 1.5 lb 90% lean ground beef, kidney beans, black beans, corn, and diced tomatoes simmered in beef broth. Pot chili you brown, simmer, portion, and freeze — not a skillet plate and not a bowl build.
Four servings. ~48g protein (calculated estimate) — workpaper Option 2 ~48.3g (batch ~193.4g ÷ 4). We publish ~48g. That lock also supports a ~45g / 45g+ brand floor — but the primary publish claim is ~48g. Calculated estimate, not lab-tested. Cheese and sour cream stay out of the protein claim.
This page owns pot / stew batch chili only. It is not Ground Beef and Potatoes, not Ground Beef Lettuce Wraps, not High Protein Taco Bowl, and not Street Corn Beef & Sweet Potato Bowl. Those beef dinners live on their own pages (linked below). Stir-fry is not a primary target from this URL. Pot chili only here.
Why This High Protein Chili Works
Most “high protein chili” posts either undershoot on 1 lb of beef at a soft serving range, or hedge the grams with “depending on portion.” This one clears the brand bar on a locked pot batch: more lean beef, fixed can sizes, 4 servings only.
- ~48g protein (calculated estimate) — 4 servings locked (do not stretch to 5–6 for the claim)
- 1.5 lb 90% lean ground beef — PRIMARY protein driver (Option 2 true-up; not live 1 lb)
- Kidney + black beans — satiety and protein support in the workpaper base
- Corn + diced tomatoes + 1.5 cups beef broth — pot volume without inventing a new claim path
- Toppings optional — cheese / sour cream are flavor only; OUT of claim
- Busy-dad batch meal prep — ~10 min prep, 30–40 min simmer; fridge or freezer next-day ready
Dad Check
| Check | Result |
|---|---|
| High Protein | YES |
| Keto | NO |
| Kid Approved | YES |
| Under $15 | YES |
| Low Carb | NO |
Beans, corn, and tomatoes keep this out of Keto / Low Carb. Under $15 is YES on a 4-serving pot with locked canned SKUs and 1.5 lb beef for most grocery runs. Protein claim clears the brand bar.
Recipe stats
| Stat | Value |
|---|---|
| Protein | ~48g (calculated estimate; workpaper Option 2 ~48.3) |
| Prep | ~10 minutes |
| Cook | ~30–40 minutes |
| Total | ~40–50 minutes |
| Servings | 4 locked (kill 4–6; yield 5 FAIL ~38.7g) |
| Difficulty | Easy |
Brand standard ≥40g protein: PASS (~48g). Live soft 45g+ / “depending on portion” is outdated — publish ~48g as primary. Yield 5 fails (~38.7 each) — never. Live 1 lb batch fails at 4 (~37g) — Option 2 1.5 lb is the lock.
Ingredients (4 Servings)
Locked formula from CoS Option 2 workpaper. Do not invent substitutes that change the protein lock without a new workpaper. Toppings stay OUT of claim.
Protein (PRIMARY — IN claim)
- 1.5 lb 90% lean ground beef
Beans & corn (IN claim — workpaper base)
- 1 × 15 oz can kidney beans, drained
- 1 × 15 oz can black beans, drained
- 1 × 15 oz can corn, drained
Tomatoes, broth & aromatics (IN claim — small contribution in workpaper base)
- 1 × 14.5 oz can diced tomatoes
- 1.5 cups beef broth (not 1–2)
- 1 small onion, diced
- 2 cloves garlic, minced
- 2 tbsp tomato paste
- Chili seasoning (or homemade blend)
- Salt & pepper to taste
Optional toppings (OUT of protein claim)
- Shredded cheese
- Sour cream
Optional toppings are not required for ≥40g and are not in the ~48g publish claim. Flavor only.
How to Make
- Brown the beef. In a large pot or Dutch oven over medium heat, brown 1.5 lb 90% lean ground beef. Cook to an internal 160°F / 71°C (USDA ground beef). Drain excess fat if needed.
- Onion & garlic. Add diced onion and minced garlic. Cook until softened.
- Paste & seasoning. Stir in tomato paste and chili seasoning until coated.
- Build the pot. Add diced tomatoes (14.5 oz), drained kidney beans (15 oz), drained black beans (15 oz), drained corn (15 oz), and 1.5 cups beef broth.
- Simmer. Bring to a simmer and cook 30–40 minutes, stirring occasionally, until thickened and flavors marry.
- Season & serve. Adjust salt and pepper. Ladle into 4 bowls. Cheese or sour cream on top if you want — out of the protein claim.
Protein Breakdown (Calculated Estimate)
Label: CALCULATED ESTIMATE — not lab-tested. Locked SKUs from CoS Option 2 chili workpaper. Cheese / sour cream are OUT of claim.
Workpaper table (batch → 4 servings)
| Component | Amount | Role in claim |
|---|---|---|
| 90% lean ground beef | 1.5 lb | PRIMARY driver |
| Kidney beans | 1 × 15 oz can, drained | YES — workpaper base |
| Black beans | 1 × 15 oz can, drained | YES — workpaper base |
| Corn | 1 × 15 oz can, drained | YES — small; in base |
| Diced tomatoes | 1 × 14.5 oz can | YES — small; in base |
| Beef broth | 1.5 cups | liquid; in base |
| Onion, garlic, tomato paste, seasoning | as locked | small; already in workpaper base |
| CLAIM TOTAL (batch) | — | ~193.4g protein |
| Per serving (@ 4) | — | ~48.3g → publish ~48g |
| Cheese / sour cream | optional toppings | OUT of claim |
Reconcile: Option 2 batch ~193.4g ÷ 4 = ~48.3g → publish ~48g. Live 1 lb path (~148g batch → ~37g @4) FAIL. Yield 5 (~38.7g) FAIL. Soft live 45g+ / “depending on portion” hedges — drop once locked; you may note the lock supports ~45g+, but primary publish is ~48g.
Do not paste skillet-potato / lettuce-wrap / taco-bowl / street-corn / stir-fry macros as authority. This page owns pot / stew batch chili only.
Tips / Variations
- Lean is locked already — 1.5 lb 90% lean is the Option 2 claim path; do not swap back to live 1 lb / 80/20 without a new workpaper.
- Extra beans — optional for fiber/volume; flavor only unless CoS re-locks a new claim path.
- Toppings — cheese and sour cream stay OUT of claim.
- Meal prep / freezer — tastes better next day; freeze portions for busy weeks.
- Heat dial — more chili powder or a diced jalapeño if the table likes kick; does not change the protein lock.
Meal Prep / Storage / Reheat
- Batch once: Full pot → cool → portion into 4 containers (claim servings).
- Fridge: 3–4 days sealed.
- Freezer: Up to ~2–3 months; thaw overnight in the fridge when you can.
- Reheat: Stovetop medium heat with a splash of broth or water, or microwave until steaming hot. Confirm leftovers are heated through.
- Toppings on the side: Keep cheese / sour cream out of the container so reheats stay clean — still out of claim.
More High Protein Beef Dinners (Fence)
| Plate | Angle | URL |
|---|---|---|
| THIS — High Protein Chili | Pot / stew batch chili (~48g; 1.5 lb 90% lean; 4 servings) | /high-protein-chili/ |
| Ground Beef and Potatoes | Skillet potatoes | /ground-beef-and-potatoes-high-protein/ |
| Ground Beef Lettuce Wraps | Lettuce wraps | /ground-beef-lettuce-wraps/ |
| High Protein Taco Bowl | Taco bowl | /high-protein-taco-bowl/ |
| Street Corn Beef & Sweet Potato Bowl | Street corn bowl | /street-corn-beef-sweet-potato-bowl-56g-protein/ |
Own pot / stew batch chili. Do not primary-target skillet potatoes, lettuce wraps, taco bowl, or street corn from this URL. Stir-fry is OWNER-GATED / HOLD — do not primary-target stir-fry from this page.
Hubs
- High Protein Meals for Busy Dads — KEEP; align listed grams to ~48g
- High Protein Meals (40g+ Protein) — ADD this chili card if missing / align listed grams to ~48g
Dad Reality
You don’t need a soft serving range or a 1 lb pot that fails the math at four bowls. 1.5 lb 90% lean, fixed cans, 1.5 cups broth, simmer 30–40 minutes, portion four ways. Cheese or sour cream if the kids want them — leave them off the claim. Brown the beef to 160°F, let it simmer, freeze what you don’t eat tonight. Family can share sides; the protein claim is one of four pot servings.
Final Thoughts
This high protein chili is the site’s pot / stew batch chili: locked 1.5 lb 90% lean, kidney + black beans + corn (15 oz drained each), 14.5 oz diced tomatoes, 1.5 cups broth, publish ~48g (workpaper ~48.3), servings 4, toppings out of claim, beef to 160°F / 71°C. Fence it from skillet potatoes, lettuce wraps, taco bowl, and street corn. Stir-fry stays off the primary target list. Calculated estimate, not lab-tested — real food, clear math, busy-dad meal-prep ready.
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