Creamy Perimenopause-Support White Chicken Chili
A comforting, medium-spiced white chicken chili loaded with tender shredded chicken, high-fiber white beans, bell pepper, sweet corn, and hidden zucchini. It features a creamy, dairy-free broth made with blended beans that keeps it hearty and light.
Prep
15 min
Cook
30 min
Total
45 min
Makes
4 servings
Created together. Shared with you.
Made by Emily + Lila
Emily created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthSteadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
A steadier afternoon
Give your day a solid food foundation
Being properly fed cannot solve a hard day, but a substantial meal can remove hunger and an energy dip from the list of things you are juggling.
Notice: mood + energy later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
30 min
Total
45 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven · Blender · Food processor · Large pot
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 9 steps complete
Next: Prepare the vegetables by dicing the yellow…
- 01
Prepare the vegetables by dicing the yellow…
Prepare the vegetables by dicing the yellow onion, green bell pepper, and green zucchini into small, uniform pieces.
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Heat the olive oil in a large…
Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, green bell pepper, and green zucchini, and saute for 5 to 7 minutes, or until the vegetables are softened and the onions are translucent.
Look for: the vegetables are softened and the onions are translucent
Tap card to mark done - 03
Stir in the minced garlic clove
Stir in the minced garlic clove, chili powder, ground cumin, and dried oregano, cooking for about 1 minute until fragrant.
Look for: fragrant
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Pour the chicken broth
Pour the chicken broth, drained white cannellini beans (reserve half a cup for blending), canned green chili, and frozen sweet corn into the pot. Stir to combine and bring to a gentle simmer.
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Combine the reserved half cup of white…
In a small blender or food processor, combine the reserved half cup of white cannellini beans with a splash of chicken broth and blend until completely smooth. Stir this bean puree back into the pot to create a rich, creamy texture without heavy dairy.
Look for: completely smooth
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Add the raw chicken breast halves directly…
Add the raw chicken breast halves directly into the simmering broth. Cover the pot and simmer on medium-low heat for 15 to 20 minutes, or until the chicken is cooked through and registers 165°F (74°C) on an instant-read thermometer.
Look for: the chicken is cooked through and registers 165°F (74°C) on an instant-read thermometer
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Remove the cooked chicken breast halves from…
Remove the cooked chicken breast halves from the pot using tongs and place them on a cutting board. Shred the chicken using two forks, then stir the shredded chicken back into the chili.
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Stir in the fresh lime juice
Stir in the fresh lime juice. Simmer uncovered for 5 more minutes to allow the flavors to meld.
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Ladle into individual bowls
Ladle into individual bowls, and top with fresh cilantro leaves if desired before serving.
Ready when: everything is assembled and ready to enjoy
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