Low Carb Keto White Chicken Chili

I’ve made a lot of “keto chilis” that turned out either watery, bland, or had that weird cream cheese clump thing happening.
This version? Thick, rich, flavorful — and it actually fills you up without blowing your carb limit.
It took a few tweaks (and a few sad pots of soup) to get it right, but now it’s a go-to cold night savior in my kitchen.

💡 Why This One Works So Well

• Cream cheese melts cleanly because it’s cubed and softened first — no grainy mess.
• No heavy thickeners needed — simmering long enough and the cheeses naturally create the perfect texture.
• Balanced spice level — warming but not face-melting, unless you want to amp it up.

🧾 Ingredients That Kept It Keto

• Olive oil – Base fat, keeps it light but rich.
• Yellow onion – Just enough for flavor without too many carbs (about 4g net for the whole batch).
• Garlic – Because no chili should be garlic-free.
• Chicken broth (reduced sodium) – Lets you control the salt better.
• Heavy cream – Adds lushness and bumps the fat macros nicely.
• Diced green chiles – Mild heat + flavor without much sugar (watch brands, though!).
• Cumin & oregano – Essential for that classic chili backbone.
• Cayenne (optional) – For a little fire.
• Sea salt & black pepper – Always taste and adjust at the end.
• Cream cheese (room temp, cubed) – Makes it luxuriously creamy without needing floury thickeners.
• Mexican blend cheese (freshly shredded) – Better melt, zero added starch.
• Shredded cooked chicken – Rotisserie works great if you’re short on time.

🔁 Keto Swaps That Actually Work

• Want it dairy-free? Sub coconut cream for heavy cream and skip the cheeses — but expect a thinner, brothier chili.
• No green chiles? Use mild salsa verde (check for no added sugar).
• Higher spice fan? Add jalapeños when you sauté the onions.

⚠️ Keto Missteps and How I Fixed Them

What Went Wrong	Why It Happens	How to Fix It
Cream cheese clumps	Added too cold	Cube and soften to room temp first.
Grainy texture	Used pre-shredded cheese	Shred your own — melts smoother.
Watery instead of creamy	Rushed the simmer	Let it cook at a steady medium simmer for full 40 min.
Bitter aftertaste	Overdid the cayenne early	Add spicy stuff late to adjust.

👩‍🍳 Step-By-Step: How to Make It

1. Sauté: Heat olive oil in a Dutch oven. Cook diced onion 5-7 minutes until translucent.
2. Garlic: Toss in garlic, cook another 1-2 minutes until fragrant.
3. Simmer: Add broth, heavy cream, green chiles, cumin, oregano, salt, pepper, cayenne. Bring to a low boil.
4. Slow Simmer: Turn heat to medium and let it simmer uncovered about 40 minutes. It should slightly thicken.
5. Melt In Cheeses: Drop heat to low. Stir in cream cheese cubes and freshly shredded Mexican blend cheese. Stir until smooth.
6. Finish: Fold in the shredded chicken. Simmer 5 more minutes until thick and creamy.
7. Serve: Ladle into bowls. Top with sliced avocado, sour cream, fresh cilantro, or lime wedges.

Tracking tip: Portion into 8 equal bowls (about 1 heaping cup each) to keep macros clean.

🧠 Keto Cooking Tricks That Help

• Bulk pre-shred cheese: I shred a block of cheese and portion it into 100g bags to keep things fast and anti-grainy.
• Room temp dairy = better melt: I set my cream cheese out when I start chopping the onion.
• Simmer uncovered: Lids trap steam = watery chili. Keep it simmering openly so it thickens.

🧊 Keeping It Keto-Friendly All Week

• Fridge: Lasts 4 days airtight. Gets even thicker overnight!
• Freezer: Freeze up to 3 months. Thaw in fridge, reheat gently on stove.
• Reheat tip: Add a splash of broth when reheating if it gets too thick.

❓ Real Keto Questions, Real Answers

Will this spike my blood sugar?
→ Highly unlikely if you stick to the ingredients listed. Watch for sneaky sugar in canned green chiles though.

Can I make it in a slow cooker?
→ Yes! Sauté onion/garlic first, then dump everything (except cheese and chicken) into the crockpot. Cook 4 hours on low. Stir in cheese and chicken last 30 minutes.

Is it spicy?
→ Mild-medium as written. You control the fire with the cayenne and green chile brand you choose.

Nutrition Facts

Serving Size: 1 bowl (based on total servings)

Nutrient	Amount
Calories	292 kcal
Total Fat	22.7 g
– Saturated Fat	13.5 g
Cholesterol	80 mg
Sodium	600 mg
Potassium	350 mg
Total Carbohydrate	4.8 g
– Dietary Fiber	0.8 g
– Sugars	2.2 g
Net Carbs	4.0 g
Protein	17.1 g

Check out More Recipes:

• Low Carb Keto Slow Cooker Chicken Pot Pie Soup
• Low Carb Keto Chicken Florentine Soup
• Low Carb Keto Chicken Broth