Sweet Potato Chicken Chili (One Pot, 45 Minutes, 36g Protein)

Sweet potato chicken chili is the first thing I cook when the weather turns — a big pot of shredded chicken, black beans and soft sweet potatoes in a smoky, lightly sweet tomato broth, ready in 45 minutes with 36 grams of protein and 10 grams of fiber in every bowl.

It is lighter than my crockpot beef chili and heartier than my white chicken chili, and it sits right in the middle in the best way. The chicken breasts poach whole in the chili and get shredded at the end, so they stay juicy instead of drying out, and the sweet potatoes soften just enough to thicken the broth without turning to mush.

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Why this sweet potato chicken chili is my go-to fall dinner.

• The chicken poaches right in the pot. No searing, no separate pan. Whole chicken breasts simmer in the spiced broth for 20 minutes, soak up the flavor, and shred in seconds. Cooking them whole instead of cubed is what keeps them tender.
• Sweet potatoes make it thick and a little sweet. Some of the cubes break down as they simmer and naturally thicken the chili, so there is no flour or masa needed. That touch of sweetness against the smoked paprika and chipotle is what makes people ask for the recipe.
• High protein and high fiber in one bowl. Chicken, black beans and sweet potatoes give you 36g protein and 10g fiber for about 410 calories. It is the kind of dinner that keeps you full for hours; see how it fits your day in the protein calculator.

Here's what you'll need.

Olive oil, a yellow onion, a red bell pepper, garlic, two medium sweet potatoes, chili powder, cumin, smoked paprika, oregano, a chipotle pepper in adobo (optional but great), diced tomatoes, chicken broth, black beans, boneless skinless chicken breasts, a lime, and toppings: avocado, Greek yogurt and cilantro.

Here's how it all comes together.

STEP 1 — SAUTE THE ONION, PEPPER AND GARLIC

Heat the olive oil in a large Dutch oven over medium. Add the onion and bell pepper with a pinch of salt and cook for 5 to 6 minutes, stirring now and then, until soft and just starting to brown. Stir in the garlic for the last 30 seconds so it does not burn.

STEP 2 — TOAST THE SWEET POTATOES AND SPICES

Add the sweet potato cubes, chili powder, cumin, smoked paprika, oregano, the minced chipotle and 1 teaspoon salt. Stir for 1 to 2 minutes until the spices smell toasty and coat every cube. Blooming the spices in oil is what gives the chili a deep, slow-simmered flavor in under an hour.

STEP 3 — ADD THE TOMATOES, BROTH AND BEANS

Pour in the diced tomatoes with their juices, the chicken broth and the drained black beans. Stir, scrape up anything stuck to the bottom of the pot, and bring it to a simmer over medium-high heat.

STEP 4 — SIMMER THE CHICKEN WHOLE

Nestle the chicken breasts into the chili so they are mostly submerged, reduce the heat to medium-low, cover with the lid slightly ajar, and simmer for 20 to 25 minutes. The chicken is ready when it reaches 165°F in the thickest part and the sweet potatoes are fork-tender.

STEP 5 — SHRED THE CHICKEN

Lift the chicken onto a cutting board and shred it with two forks. Meanwhile, simmer the chili uncovered for a few more minutes and mash a few sweet potato cubes against the side of the pot if you want it thicker. Stir the chicken back in with the lime juice, then taste and adjust the salt.

STEP 6 — TOP AND SERVE

Ladle the chili into bowls and top with sliced avocado, a spoonful of Greek yogurt and chopped cilantro. A squeeze of lime right at the end brightens everything. Shredded cheese and crushed tortilla chips are welcome on the weekend.

If you want more cozy dinners like this one — high protein, high fiber and filling without being heavy — this is the book I wrote for exactly that, the Ultimate GLP-1 High Protein High Fiber Cookbook.

Things I learned while testing this recipe.

• Cut the sweet potatoes into ¾-inch cubes. Smaller pieces dissolve completely and larger ones are still hard when the chicken is done. Three quarters of an inch gives you tender cubes that hold their shape plus a few that break down to thicken the chili.
• Do not skip the chipotle. One chipotle pepper in adobo plus a spoonful of the sauce adds smoky depth that tastes like the chili simmered all afternoon. If you like it mild, use just the adobo sauce; if you like heat, add two peppers.
• Cook the chicken whole, not cubed. I tested cubed raw chicken and it came out stringy and dry. Whole breasts simmered with the lid ajar stay juicy, and shredding them at the end gives you tender strands through every spoonful.
• Finish with lime and salt. Beans and sweet potatoes soak up salt, so taste at the end and adjust. A squeeze of lime right before serving is the small step that makes the chili taste bright instead of heavy.

Why this healthy chili is on repeat all fall and winter.

• One pot and 45 minutes. Everything happens in one Dutch oven, and most of the time is hands-off simmering. It is a weeknight chili that tastes like a Sunday one.
• Thirty-six grams of protein and 10 grams of fiber. Lean chicken breast, black beans and sweet potatoes make a bowl that is filling, balanced and about 410 calories before toppings. It is my favorite high protein high fiber dinner for a lighter appetite.
• It gets better on day two and freezes perfectly. The flavors deepen overnight, so I make a full pot on Sunday for lunches, and freeze the rest in single portions for nights when I do not want to cook at all.

Here's what I'd serve with this.

• Air fryer Brussels sprouts — a crispy, charred side that plays well with the smoky broth.
• Mediterranean chickpea salad — something cold and crunchy next to a hot bowl.
• Roasted cauliflower — roast a tray while the chili simmers.
• Blueberry protein muffins — a lightly sweet side that works like cornbread with more protein.
• Fried cabbage — a simple, savory vegetable that rounds out the meal.

Just in case you have leftovers.

Storing: Cool the chili and refrigerate it in airtight containers for up to 4 days. It freezes beautifully for up to 3 months — freeze it in single-serving containers without the toppings, and thaw overnight in the fridge.

Reheating: Reheat on the stove over medium heat, stirring occasionally and adding a splash of broth if it has thickened, until steaming hot. Single portions reheat in the microwave in 2 to 3 minutes, stirred halfway. Add the avocado, yogurt and cilantro fresh after reheating.

More easy healthy recipes...

White chicken chili Chicken tortilla soup Taco soup Sheet pan chicken fajitas

If you are in a soup-and-chili mood, my crockpot beef chili and chicken tortilla soup are the next ones to try. And today's other new healthy dinner is my za'atar chicken thighs with lemon — crispy, Mediterranean and 38g protein.

Cozy, high protein, high fiber dinners.

The Ultimate GLP-1 High Protein High Fiber Cookbook is full of soups, chilis and one-pot meals like this one — protein and fiber first, so a single bowl keeps you satisfied for hours.

Get the cookbook on Amazon

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