Healthy Turkey Chili (High-Protein, One Pot, 45 Minutes)

This healthy turkey chili is thick, smoky and hearty, made with lean ground turkey, kidney beans, black beans, peppers and crushed tomatoes simmered with chili powder, cumin and smoked paprika. It cooks in one pot in about 45 minutes, packs about 39g of protein and 10g of fiber per bowl, and is perfect for game day, cozy nights and weekly meal prep.

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Recipe at a Glance

• Prep time: 10 minutes
• Cook time: 35 minutes
• Total time: 45 minutes
• Servings: 6 (about 1 1/2 cups each)
• Protein: about 39g per serving
• Calories: about 430 kcal per serving, before toppings
• Added sugar: none

Why You’ll Love This Turkey Chili

• High in protein and fiber: Lean turkey and two kinds of beans give you about 39g of protein and 10g of fiber per bowl.
• Big, smoky flavor: Blooming the spices with tomato paste gives it a deep, slow-simmered taste in under an hour.
• One pot: Everything cooks in the same pot, so cleanup is easy.
• Game day and meal prep friendly: It feeds a crowd, keeps 4 days in the fridge and freezes well.

Ingredients (serves 6)

• 1 tbsp olive oil
• 2 lb (900 g) lean ground turkey (93% lean)
• 1 medium yellow onion, diced
• 1 red bell pepper, diced
• 1 jalapeño, seeded and minced
• 4 garlic cloves, minced
• 2 tbsp chili powder
• 2 tsp ground cumin
• 1 tsp smoked paprika
• 1 tsp dried oregano
• 2 tbsp tomato paste
• 1 can (28 oz / 794 g) crushed tomatoes
• 1 1/2 cups (360 ml) low-sodium chicken broth
• 1 can (15 oz / 425 g) kidney beans, drained and rinsed
• 1 can (15 oz / 425 g) black beans, drained and rinsed
• 1 tsp salt, or to taste
• 1/2 tsp black pepper

Optional toppings

• Plain Greek yogurt
• Shredded cheddar cheese
• Sliced green onions
• Diced avocado
• Fresh cilantro

How to Make Healthy Turkey Chili

1. Brown the turkey: Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the ground turkey and break it up with a wooden spoon. Cook for 7–8 minutes, until browned and no longer pink.
2. Add the vegetables: Add the onion, bell pepper and jalapeño. Cook for 5 minutes, until softened.
3. Bloom the spices: Stir in the garlic, chili powder, cumin, smoked paprika, oregano and tomato paste. Cook for 1–2 minutes, until fragrant and the tomato paste darkens slightly.
4. Simmer: Add the crushed tomatoes, chicken broth, kidney beans, black beans, salt and pepper. Stir well and bring to a boil.
5. Thicken: Reduce the heat to low, partly cover the pot and simmer for 20–25 minutes, stirring now and then, until thick and rich.
6. Serve: Taste and adjust the salt. Ladle into bowls and add your favorite toppings.

Tips for the Best Turkey Chili

• Brown the turkey well: Let it sit for a minute before stirring so it gets golden bits, which add a lot of flavor.
• Don’t skip the tomato paste: Cooking it with the spices gives the chili a deeper, richer taste.
• Simmer partly covered: This lets the chili thicken without splattering.
• It’s even better the next day: The flavors keep developing in the fridge overnight.

Variations

• Slow cooker: Brown the turkey and vegetables first, then add everything to the slow cooker and cook on low for 6–8 hours.
• Extra veggies: Add a diced zucchini or 1 cup of frozen corn with the beans.
• Spicier: Keep the jalapeño seeds or add 1/4 tsp cayenne pepper.
• Chicken: Use lean ground chicken instead of turkey.

Storage and Meal Prep

• Fridge: Store in airtight containers for up to 4 days.
• Freezer: Freeze for up to 3 months. Thaw overnight in the fridge.
• Reheat: Warm on the stove over medium heat, or in the microwave for 2–3 minutes, stirring halfway. Add a splash of broth if it’s too thick.
• Meal prep: Divide into containers and keep the toppings separate.

Nutrition (Estimated, Per Serving, Without Toppings)

• Calories: about 430 kcal
• Protein: about 39g
• Carbohydrates: about 34g
• Fat: about 15g
• Fiber: about 10g
• Added sugar: 0g

Nutrition is an estimate based on the ingredients listed, without toppings, and will vary with the brands you use.

Frequently Asked Questions

Is turkey chili healthier than beef chili?
Lean ground turkey (93% lean) is usually lower in saturated fat than regular ground beef, and with two kinds of beans this chili is high in both protein and fiber.

How do I make turkey chili thicker?
Simmer it uncovered for an extra 10 minutes, or mash a few of the beans against the side of the pot and stir them in.

Is this turkey chili gluten-free?
Yes, as long as your chili powder and chicken broth are labeled gluten-free.

Can I freeze turkey chili?
Yes. Let it cool completely, then freeze in airtight containers for up to 3 months.