TDEECalculatorSimple Chili & Sweet Potato Chips
29 g of protein and 382 calories a plate. It's a warm, filling dinner for a cold November night, and the chili keeps well for the rest of the week.
Per serving (1 plate, ¼ of the batch)
Why this one works on a diet
Chili and fries sounds like a weekend treat. This version keeps it simple: lean beef simmered with canned tomatoes and chili flakes until thick, over sweet potato wedges that bake with one tablespoon of oil for the whole tray. A plate comes in under 400 calories with close to 30 g of protein.
Most of the fat comes from the avocado on top, so that's the easiest part to adjust. Want a smaller or bigger plate? The buttons above show the numbers for each.
Ingredients
- 3 medium sweet potatoes, for the chips
- 2 tsp garlic powder
- 1 tsp onion powder
- 2 tbsp buckwheat flour (buy one labelled gluten free if you need it)
- 1 tbsp olive oil
- Salt and pepper
- 1 lb lean ground beef (450 g; the numbers assume 93% lean)
- 1 tbsp chili flakes
- 1 can chopped tomatoes (14 oz / 400 g)
- 6 fl oz water (170 ml)
- 2 tbsp chopped coriander (cilantro), to garnish
- 1 avocado, mashed, to garnish
Method
- Heat the oven to 420°F (215°C).
- Scrub the sweet potatoes and cut them into chips. Toss them with the garlic powder, onion powder, salt and pepper, dust with the buckwheat flour, then drizzle with the oil and toss again so every piece is coated.
- Spread the chips out on a baking tray with a little space between them. Bake for 40 minutes, turning them halfway.
- While they bake, set a nonstick skillet over medium-high heat. Add the beef, break it up and cook for 2 to 3 minutes, then stir in the chili flakes.
- Pour in the tomatoes and water, stir, and turn the heat down to low. Simmer uncovered for about 20 minutes, until most of the liquid has cooked off.
- Split the chips between four plates, spoon the chili over them, and top with the mashed avocado and coriander.
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Track it free in TDEE TrackerMake it fit your numbers
- Your beef changes the numbers. The macros above work out with 93% lean beef. With 90% lean, expect about 410 calories, 28 g protein and 19 g fat per serving. With 85% lean, about 455 calories, 27 g protein and 25 g fat (our estimates from USDA data).
- Go easy on the avocado. Leaving it off saves roughly 60 calories and 5 g of fat per plate. Half an avocado saves about half that.
- Fewer carbs: use 2 sweet potatoes instead of 3. That takes off about 30 calories and 6 g of carbs per serving.
- Dairy free already: nothing here contains milk or cheese, so there's nothing to swap. If you add a spoon of sour cream or cheese on top, log it separately.
Not sure how many calories dinner should be? Work out your daily target first, then split it across your meals.
Meal prep and storage
- Fridge: cool the chili and chips, then keep them covered in separate containers for 3–4 days. Mash the avocado fresh when you eat, since it browns.
- Reheat: heat the chili until steaming hot all the way through (165°F / 74°C). The chips crisp up best in a hot oven for a few minutes.
- Freezer: the chili freezes well. For the best quality, eat it within 3–4 months and thaw it overnight in the fridge.
Common questions
Is buckwheat flour gluten free?
Buckwheat isn't related to wheat and has no gluten. It's often milled next to wheat, though, so if you avoid gluten, buy a bag labelled gluten free. You can also leave the flour out. It's there to help the chips crisp, and skipping it saves about 12 calories a serving.
How spicy is it?
A full tablespoon of chili flakes gives a good kick. If you prefer mild food, start with a teaspoon and add more at the end once you've tasted it.
Can I use ground turkey instead?
Yes. It cooks the same way. Ground turkey ranges from very lean to fairly fatty, so log it in TDEE Tracker with the exact meat you bought.
Nutrition values are estimates per serving and depend on the exact products you use. This page is general information, not medical or nutrition advice. Medical disclaimer.