by: Ali Brown, RD, LD

In my house, chili is a hearty comfort food consumed in the fall and winter months.  However, while chili isn’t necessarily bad for you, some bowls can add up to over 700 calories after toppings are added. While working with clients who are following anti-inflammatory diets we found that chili can be part of a healthy diet!  So we have come up with healthier anti-inflammatory chili recipes.

A few tips for keeping your chili “lean” include:

  • Watch your toppings: high-fat toppings like sour cream and cheese should be limited (or avoided if you can’t resist the temptation). There are plenty of other add-ins that can bring variety to your chili.
  • Choose a lean meat: Choose the leanest meat you can find at the store, or make sure to remove the fat from your pan before using.
  • Cut carbs: you can GREATLY reduce the carb content in your chili by eliminating the beans. We often have customers tell us that they don’t even miss the beans in our hearty chili.


Our Favorite Anti-Inflammatory Chili Con Carne Recipe

Chili Con Carne

Chili Con Carne

This is one of our basic healthier anti-inflammatory chili recipes that has 165 calories per serving and can be eaten even on the most strict phases of diet plans.
Course Main Course, Soup
Servings 4


  • 1 ½ lbs lean ground beef 97/3 if possible
  • ¼ cup chopped onion
  • 1 Tbsp + 1 tsp cumin
  • 1 Tbsp + 1 tsp chili powder
  • 1 tsp minced garlic
  • 2 Tbsp smoked paprika
  • ½ tsp cayenne pepper
  • 6 cups diced tomatoes with juice canned tomatoes are fine to use, just make sure there is no sugar added
  • Frank's RedHot Sauce to taste
  • Salt and pepper to taste


  • Brown beef with onions and spices over medium-high heat. Tip: if you do not have lean meat, brown the meat in a separate pan and drain before adding to onions.
  • Reduce heat to medium, add tomatoes and hot sauce and mix thoroughly.
  • Simmer for 1 hour, add water if necessary, and adjust seasonings to taste.
Keyword Anti-Inflammatory, Beef, Complete Meal, Entree, Soup, Tomato

If you’re interested in an anti-inflammatory lifestyle and more information and recipes like this, check out The Official Anti-Inflammatory Diet Masterclass.  Or email us at for more details.


Get The Official Anti-Inflammatory Foods List Here