Slow Cooker Cincinnati Chili {Plant Based!}

Thick, sweet and spicy chili meat sauce, drowning a pile of spaghetti, all smothered in cheddar cheese and diced onions. Sound healthy? Maybe not so much. But I spent some time working on a much healthier, and still just as delicious version, using the slow cooker! Say 'hello' to my healthy Slow Cooker Cincinnati Chili! Don't be frightened by the ingredient list. It's mostly spices!

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Traditional Cincinnati chili is a dish of spaghetti, piled high with a rich, Mediterranean-spiced meat sauce, mounds of cheddar cheese, and chopped raw onions. A delicious and comforting meal that won't do your heart or waistline any favors. Sad face!

But that's why I created this version! I made a few simple swaps for healthier ingredients, amped up the veggie factor, made it slow cooker friendly, and used whole wheat spaghetti instead of white. The result is a thick, rich, flavorful chili that you can feel good about ladling on! Pair it with a simple side salad or easy whole wheat biscuits, or use it as a topping for your veggie dogs!

Heart Health Benefits of Slow Cooker Cincinnati Chili

This recipe was deliberately designed to be delicious while aligning with an evidence-based heart healthy dietary pattern. The 2026 American Heart Association dietary guidelines identify abundant vegetables, whole grains, legumes, and minimal sodium as cardioprotective (1). This is the foundation of Crock Pot Cincinnati Chili.

We kept the cheddar cheese, but reduce the quantity considerably to bring the saturated fat and sodium levels into an acceptable range for an everyday meal. It also adds a little more protein! If you like, opt for a nondairy version.

Macronutrients

Our version allows for a large portion size - a cup of pasta plus a cup of chili - and comes in at just under 400 calories. That means you can probably double it, depending on your calorie needs and what else you ate, and will eat, that day.

Hearty and filling, this Cincinnati chili boasts 18 grams of plant based protein and 14 grams of fiber per serving, plus is low in fat!

Micronutrients and Bioactive Components

Bioactive compounds are substances that have effects within the body that promote good health. Here are some of the most abundant bioactive compounds in slow cooker Cincinnati chili:

• Quercetin - (in onions) a type of flavonoid and antioxidant that can reduce inflammation and may reduce atherosclerosis and blood pressure (2);
• Lycopene - (in tomato products) an antioxidant known to reduce blood pressure and LDL cholesterol, and improve endothelial function (3);
• β-carotene - (in carrots and red bell peppers) a type of fat soluble plant pigment that also functions as an antioxidant to reduce markers of cardiovascular disease, such as high cholesterol, high blood pressure, and inflammation (4)
• Vitamin C - (in tomato products, onions, and bell peppers) a vitamin antioxidant that can protect against oxidative stress and lower your risk of developing heart disease. It also supports the immune system (5);
• Ergothioneine - (in mushrooms) a modified amino acid with antioxidant and anti inflammatory properties that may support heart health (6);
• Beta glucan - (in mushrooms) a polysaccharide that may protect the cardiovascular system by helping to manage blood sugar, and lower blood pressure and cholesterol (7);
• Potassium - (in tomatoes, bell peppers, and urad dal) - mineral that supports healthy blood pressure and heart rhythm (8);
• Soluble fiber - (in urad dal and vegetables) a type of fiber that dissolves in water and can help lower cholesterol and blood sugar (9);
• Insoluble fiber - (in urad dal, vegetables, and whole wheat) type of fiber that does not dissolve in water, and helps add bulk to the stool, reducing constipation risk (9); and
• Resistant starch - (in urad dal) - portion of starch that is not digested in the small intestine, and is instead fermented by microorganisms in the colon, creating short chain fatty acids that may be associated with improved gut health, glucose control, lower cholesterol, and decreased risk of colon cancer (10).

Ingredients

Here is what you'll need for this recipe, along with some applicable substitutions and notes.

• Vegetable Stock - I always keep some homemade vegetable stock in the freezer for easy flavor additions to heart healthy meals. If you're buying, look for no added salt or low sodium versions!
• Tomato paste - keep your chili low sodium by using no added salt tomato paste
• Tomato sauce - again, no added salt tomato sauce is your best bet for heart health!
• Chopped onions - any variety
• Chopped red bell pepper - red adds to the sweetness of the sauce, but if you have another color pepper on hand, that's fine to use.
• Chopped mushrooms - simple white button mushrooms are what I used. They add a bit of a meaty quality to the sauce. Any variety will do, or if you hate mushrooms, it's fine to leave them out.
• Chopped carrots - peeled or unpeeled
• Split black urad dal - make sure they are split, not whole. Split lentils take less time to cook, and are a better texture for this recipe. If you can't get a hold of urad dal, use brown/green lentils. Red lentils will not work well in this recipe.
• Baking chocolate - the rumored secret ingredient in Cincinnati chili that turned out not to be true at all! But it's the perfect thing to add richness and help balance the flavors. Get unsweetened baking chocolate.
• Spices - chili powder, cinnamon, cumin, paprika, garlic powder, crushed red pepper flakes, allspice, and cloves. One or more can be left out (except the chili powder), but this is off-the-charts on flavor, so try not to!

See recipe card for quantities.

Instructions

Slow cooker meals are perfect for weeknights because they can cook themselves while you're at work! Here's how to make slow cooker Cincinnati chili.

1. Step 1: Chop the onions.

2. Step 2: Chop the peppers.

Variations

Try these delicious variations on Cincinnati chili!

• Extra spicy - add more chili pepper flakes, or finish it off with a few dashes of your favorite hot sauce
• Vegan Cincinnati Chili - replace the cheddar cheese with a vegan version, and if you use sweetener, make sure to use the maple syrup instead of honey
• No vegetables - to make it without the veggies, just leave them out and add another ½ - 1 cup of the urad dal. Watch to see if you need more liquid throughout the cooking process

Equipment

You will need a slow cooker that has a capacity of at least 2 quarts, but a little bigger is better to have stirring space.

Make sure to have your cutting board, knife, and measuring cups and spoons handy.

Storage

Cool the chili completely, and store in an airtight container in the refrigerator for up to 5 days. Store leftover spaghetti separately.

The chili freezes well. Freeze for up to 6 months. Thaw completely before reheating.

Food safety

Safety is our top priority in the kitchen! Always keep these tips in mind.

• Wash hands before touching food, and after touching raw meat, your hair, face, pets, etc.
• Make sure all needed utensils and equipment are clean
• Do not use the same utensils on cooked food that previously touched raw meat
• Don't leave food sitting out at room temperature for extended periods
• Never leave cooking food unattended
• Always open the lid of cooking pots (including slow cookers!) away from your face to avoid scalding burns

See more guidelines at USDA.gov.