It's Chili Season: Health Benefits, Best Ingredients & 4 Recipes To Try

There's nothing like getting cozy on a winter's night with some delicious, warming foods, like nutrient-rich chili. Unlike some not-so-healthy comfort foods, chili can actually contain a variety of healthy ingredients and nutritional benefits. 

"Chili is not only delicious, but it is packed with protein and fiber to keep you satiated, plus other essential vitamins and minerals to help you stay nourished," women's health dietitian Valerie Agyeman, R.D., tells mbg. "It's a great addition to any eating routine, and there are tons of chili recipes to suit your taste buds."

Along with versatility in taste, chili can also be adapted to suit a variety of dietary needs. Poultry, red meat, and seafood are just as fitting for chili recipes as plant-based proteins, like beans. "Including sources of protein in your eating routine is extremely beneficial to your skin, blood, hair, and nails," Agyeman adds.

For a nutrient-packed chili, nutritionists recommend incorporating these ingredients:

mbg organic veggies+: Since most chili recipes are more bean-focused than veggie-forward, adding mbg organic veggies+ is a simple way to add an extra serving of vegetables to a meal. The greens powder contains fiber from cruciferous vegetables, including cabbage, broccoli, and kale; as well as omega-3 fatty acids from hard-to-find sea vegetables. "Adding mbg's veggies+ takes chili to the next level with a boost of sea veggies, phytonutrients, and antioxidants," Feller says. "The flavor pairs well with both sweet and savory, so it will complement any chili you make."

In addition to filling veggie needs, Jess Cording, M.S., R.D, CDN, previously told mbg: "I love that organic veggies+ features ginger and turmeric, for an additional antioxidant boost.*"

Variety of spices: Spicy spices, including chili powder and cayenne pepper, have been shown to increase thermogenesis1 (aka body temperature), which may help with weight management. Cumin, another common spice in chili, has been shown to support digestion and overall gut health2.  

Olive oil: While olive oil is generally added to chili in small doses (mainly to sauté the onions and bell peppers), the healthy fat is still beneficial. In fact, all it takes is a little more than half a tablespoon to reap the heart-healthy benefits of olive oil, according to one study.

Onions: Onions are full of antioxidants, including vitamins C and B. They're also a good source of prebiotic fibers, which make it possible for probiotics to survive in the gut microbiome. "There's almost nothing onions can't do," family physician Cate Shanahan, M.D., told mindbodygreen in a podcast episode.

Chili can be a nutritious, nourishing dish—with strategic ingredients, like mbg's organic veggies+.