The first time I whipped up this Low-Calorie Sweet Potato & Black Bean Chili, it was one of those dreary January nights where all I wanted was something cozy—but not something that would leave me in a carb coma. I had a couple of sweet potatoes starting to sprout eyes on my counter and a can of black beans that had been lurking in my pantry for months. What came together in my Dutch oven that night wasn’t just dinner—it was the ultimate comfort food makeover! Velvety sweet potatoes, protein-packed beans, and just enough smoky heat to keep things interesting, all simmering away in a rich, spiced broth. The best part? Unlike heavy beef chilis, this one leaves you satisfied and energized—thanks to 12 grams of fiber per bowl! Now I make big batches every Sunday for my workweek lunches. Pro tip: It tastes even better on day two, when the flavors really get to know each other.
Why You’ll Love This Low-Calorie Sweet Potato & Black Bean Chili
Trust me, this isn’t just another veggie chili—it’s the kind of recipe that makes healthy eating feel effortless (and delicious). Here’s why it’s become my weeknight hero:
- Done in 30 minutes flat – Seriously, from chopping to simmering, you’re looking at less time than it takes to watch an episode of your favorite show.
- Pantry power – Aside from the sweet potato, everything else comes from cans and spice jars. My sweet potato lentil soup taught me how magical these orange spuds can be!
- 280 calories that actually fill you up – Thanks to all that fiber from the beans and sweet potatoes, one bowl keeps me satisfied for hours.
- The flavors get better with time – Meal prep win! The chipotle and cumin mellow into something magical by day two.
- Endlessly adaptable – Throw in extra veggies, switch up the beans, or top with avocado. It’s forgiving like your favorite sweater.
This chili proves that ‘low-calorie’ doesn’t mean low on flavor or satisfaction. It’s become my secret weapon for busy nights when I want something wholesome without the guilt—or the hassle!
Ingredients for Low-Calorie Sweet Potato & Black Bean Chili
I love recipes where the ingredient list looks simple but delivers big flavors—and this chili is exactly that! Here’s everything you’ll need (most of it probably already in your pantry):
- 1 medium-large sweet potato, peeled and diced (about 2 cups)
- 1 large onion, diced—white or yellow works great
- 4 cloves garlic, minced (trust me, don’t skimp!)
- 1 tablespoon plus 2 teaspoons extra-virgin olive oil – that little extra makes all the difference
- 2 tablespoons chili powder (my secret? A mix of ancho and regular)
- 4 teaspoons ground cumin – for that warm, earthy base note
- ½ teaspoon ground chipotle chile – just enough smokiness without overpowering
- ¼ teaspoon salt (adjust to taste after cooking)
- 2½ cups water – or veggie broth if you want extra flavor
- 2 (15-ounce) cans black beans, rinsed – look for low-sodium if watching salt intake
- 1 (14-ounce) can diced tomatoes – juice and all!
- 4 teaspoons lime juice – the bright finishing touch
- ½ cup chopped fresh cilantro – stems and all (unless you’re team #NoCilantro; then try parsley)
And hey, if you’re digging this combo of beans and veggies, you might love my black bean pumpkin soup too—same cozy vibes, different bowl!
How to Make Low-Calorie Sweet Potato & Black Bean Chili
Okay, here’s the fun part—let’s get cooking! This chili comes together so easily, you’ll have it bubbling away before your kitchen even has time to smell amazing. (Though trust me, it will!) I make this so often I could probably do it in my sleep, but here’s my foolproof method:
- Heat the oil in a large Dutch oven or heavy pot over medium-high heat. You’ll know it’s ready when a tiny piece of onion sizzles on contact—about 1 minute.
- Toss in the sweet potato and onion, stirring often so they get friendly with the oil. Cook until the onions turn translucent—about 4 minutes. Don’t rush this step; those soft onions create the flavor base!
- Add your garlic and spices—chili powder, cumin, chipotle, and salt. Now stand back and inhale deeply for 30 seconds (okay, maybe keep stirring too). This blooms the spices, unlocking all their smoky magic.
- Pour in the water, scraping up any tasty browned bits from the bottom. Bring to a lively simmer, then cover and let it bubble away for 10-12 minutes. This is when the sweet potatoes turn perfectly tender.
- Stir in beans, tomatoes, and lime juice—no need to drain the tomatoes; their juice adds body. Simmer uncovered for 5 more minutes to let everything get acquainted.
- Kill the heat and add cilantro, letting the residual warmth wilt it slightly. Taste and add more lime or salt if needed—I usually squeeze in another teaspoon because I’m a citrus fiend.
That’s it! While my best chili recipe takes hours, this lighter version gives you all the comfort in a fraction of the time. Now let’s talk pro tips to make it truly perfect…
Tips for Perfect Low-Calorie Sweet Potato & Black Bean Chili
After making this chili roughly 873 times (okay, maybe 20), here’s what I’ve learned:
- Dice your sweet potato evenly—about ½-inch cubes. Too big and they won’t cook through; too small and they’ll turn to mush.
- Watch the chipotle if you’re spice-sensitive. Start with ¼ teaspoon—you can always add more later!
- Let it sit off heat for 5 minutes before serving. The chili thickens slightly as it rests.
- Double the batch! This keeps beautifully in the fridge, and some swear day-two chili tastes even better.
Ingredient Substitutions and Notes
One of my favorite things about this chili is how forgiving it is—swap, skip, or tweak based on what’s hanging out in your fridge! First, that chipotle? It’s there for smoky depth, but if you’re sensitive to heat, try smoked paprika instead (about ½ teaspoon). If cilantro tastes like soap to you (no judgment!), flat-leaf parsley or even chopped scallions work beautifully. No fresh lime? A splash of red wine vinegar wakes up the flavors just as well. For extra greens, fold in chopped kale or spinach during the last 2 minutes of cooking—they’ll wilt right into the mix. And if you’re watching sodium, use low-sodium beans and adjust the salt to taste. The sweet potatoes are non-negotiable for me—they’re the soul of this dish—but butternut squash makes a fun seasonal twist in a pinch!
Serving Suggestions for Low-Calorie Sweet Potato & Black Bean Chili
Honestly, this chili is so flavorful it could probably stand alone—but why stop at good when you can make it great? For the full experience, I love topping bowls with creamy avocado slices (fat balances those spices so well!), a big squeeze of fresh lime, and maybe some Greek yogurt or shredded cheese if you’re feeling indulgent. Crumbled tortilla chips add the perfect crunch, or toast up whole grain bread for dunking—my personal weakness. Keep portions around 1½ cups for a balanced meal (though seconds are totally justified!). Pair it with my Mediterranean steak bowl salad on night two if you’re feeding a crowd!
Storage and Meal Prep Tips
Here’s the beauty of this chili—it practically begs to be made ahead! Cool leftovers completely before transferring to airtight containers (I use glass ones so I can see that gorgeous color). It’ll keep beautifully in the fridge for up to 3 days—if it lasts that long! When reheating, splash in a tablespoon of water or broth to loosen it up, then warm gently on the stove or microwave in 30-second bursts, stirring between each. Want to freeze it? Portion into single-serving containers (leave an inch of space!) and it’ll stay happy for 2-3 months. Thaw overnight in the fridge before reheating. Pro tip: Freeze some without cilantro and add it fresh when serving!
Nutritional Information
One of my favorite things about this chili? It’s a nutritional powerhouse disguised as comfort food! Here’s the breakdown per generous 1½-cup serving:
- 280 calories – lighter than most chilis but still crazy satisfying
- 6g fat (only 1g saturated) – thanks to that heart-healthy olive oil
- 48g carbs – packed with slow-digesting fiber from the sweet potatoes and black beans
- 10g protein – plant-powered goodness that keeps you full
- 12g fiber – nearly half your daily needs in one bowl!
These estimates are based on my exact ingredients—your numbers might vary slightly depending on brands or tweaks. Want more wholesome recipes? Check out my healthy weight loss recipes for more guilt-free comfort food ideas!
Frequently Asked Questions
I get it—when you’re trying a new recipe, little questions pop up like mushrooms after rain! Here are the answers to the ones I hear most about this chili:
Can I use canned sweet potatoes instead of fresh?
Technically yes, but I don’t recommend it. Canned sweet potatoes tend to be mushy and overly sweet, while fresh ones hold their shape and give that perfect tender-but-not-soggy texture. If you’re in a pinch, drain and rinse canned yams well, then add them with the beans so they don’t break down completely.
How can I make this chili spicier?
Oh, I love this question! For more heat, try adding ¼ teaspoon cayenne with the other spices, or toss in a minced jalapeño with the onions. My secret weapon? A few dashes of hot sauce stirred in at the end—it brightens everything up without overpowering the sweet potatoes.
Can I make this in a slow cooker?
Absolutely! Sauté the onions, garlic, and spices first (this step is crucial for flavor), then dump everything except the cilantro into your crockpot. Cook on LOW for 6-7 hours or HIGH for 3-4. Stir in the cilantro right before serving.
Is this chili freezer-friendly?
Totally! It freezes like a dream. Just cool completely, portion into freezer-safe containers (leave some headspace!), and it’ll keep for 2-3 months. Thaw overnight in the fridge, then reheat gently with a splash of water to loosen it up.
What can I use instead of black beans?
Pinto or kidney beans work great here! Just keep the same measurements. If you’re feeling adventurous, try half black beans and half chickpeas—the different textures make it extra fun to eat.
Print
Low-Calorie Sweet Potato & Black Bean Chili
- Total Time: 30 min
- Yield: 4 servings 1x
- Diet: Low Calorie
Description
A hearty, plant-based chili with sweet potatoes and black beans, perfect for a healthy dinner.
Ingredients
- 1 tablespoon plus 2 teaspoons extra-virgin olive oil
- 1 medium-large sweet potato, peeled and diced
- 1 large onion, diced
- 4 cloves garlic, minced
- 2 tablespoons chili powder
- 4 teaspoons ground cumin
- ½ teaspoon ground chipotle chile
- ¼ teaspoon salt
- 2½ cups water
- 2 (15-ounce) cans black beans, rinsed
- 1 (14-ounce) can diced tomatoes
- 4 teaspoons lime juice
- ½ cup chopped fresh cilantro
Instructions
- Heat oil in a Dutch oven over medium-high heat.
- Add sweet potato and onion and cook, stirring often, for 4 minutes.
- Add garlic, chili powder, cumin, chipotle, and salt. Cook for 30 seconds.
- Add water and bring to a simmer. Cover and cook for 10-12 minutes.
- Add beans, tomatoes, and lime juice. Bring to a simmer and cook for 5 minutes.
- Remove from heat and stir in cilantro.
Notes
- Serve with a squeeze of lime for extra flavor.
- Store leftovers in the fridge for up to 3 days.
- Prep Time: 10 min
- Cook Time: 20 min
- Category: Dinner
- Method: Stovetop
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 280
- Sugar: 8g
- Sodium: 450mg
- Fat: 6g
- Saturated Fat: 1g
- Unsaturated Fat: 4g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 12g
- Protein: 10g
- Cholesterol: 0mg
Keywords: low-calorie chili, sweet potato black bean chili, healthy dinner, easy crockpot recipes, plant-based meals