Beef Chili


About this Recipe

More protein and iron? No problem This Beef Chili includes them both.

And a simple chili can go a long way. Especially if you’re fed up with the sweet taste of all those protein shakes! 

Use small Ramekins for better portion control (and always listen to your fullness cues – it’s okay not to finish the entire serving).

Let’s show you how to make this Beef Chili dish in 6 easy steps.



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Beef chili recipe for after bariatric surgery


3x 4 oz dishes

Ready In:

45 minutes

Nutritional facts per serving:

226 calories

18.9 g protein

12.7 g fat

7.4 g carbs

3.0 g fiber




  • 6 oz (130 g) lean ground beef
  • 1 tsp cumin powder
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/4 tsp chili powder 
  • 1/4 tsp ground black pepper
  • 1/2 onion, finely chopped
  • 2 cloves garlic, minced
  • 2 oz (60 g) kidney beans in tomato sauce
  • 1/2 cup (120 ml) tomato sauce
  • 1/2 red bell pepper, diced


  • Low-fat Greek yogurt
  • Scallions
  • Shredded cheese

    Beef is often not tolerated well in the early stages after bariatric surgery. But it is an excellent source of heme-iron.

    So here are 3 alternatives to try:

    • ground turkey
    • ground chicken
    • shredded tofu

    Other toppings that go great with this beef chili are jalapeños, sour cream (instead of Greek yogurt – but Greek yogurt has more protein!), shredded mozzarella and diced avocado.

    Omit the onion and scallions if you’re still on soft foods. And check in with your surgeon if you’re allowed to have cheese and bell pepper. 

    And skip the chili powder too if you can’t tolerate too much spices yet! 


    Step by Step Instructions

    Step 1

    In a bowl, add the ground beef and mix with all the spices.

    Step 2

    In a pan, add non-stick cooking spray, onion and garlic. Sauté on low-medium heat.

    Step 3

    Stir in the ground beef and kidney beans into the pan. Add the tomato sauce and stir well.

    STEP 4

    Add the diced bell pepper and stir well. 

    Step 5

    Close the lid and let the chili simmer for at least 30 minutes on low heat. Add water if needed. 

    Step 6

    Remove the chili from heat and scoop into a 4-oz ramekin dish. Top with your favorite toppings – and the ones that you can tolerate. Enjoy! 

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