Healthy High Protein Turkey Chili Meals – Simple, Satisfying, and Meal-Prep Friendly

This turkey chili is the kind of meal you make once and enjoy all week. It’s hearty, flavorful, and loaded with protein that actually keeps you full. No complicated steps, no hard-to-find ingredients—just a solid, dependable bowl of chili with great texture and depth.

Make it for busy weeknights, game day, or easy lunches you can reheat in minutes. You’ll feel good eating it, and even better serving it.

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Healthy High Protein Turkey Chili Meals - Simple, Satisfying, and Meal-Prep Friendly

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings: 6 servings

Ingredients Method

Ingredients

  

• 2 pounds lean ground turkey (93% lean or leaner)
• 1 large yellow onion, diced
• 1 red bell pepper, diced
• 1 jalapeño, seeded and minced (optional for heat)
• 3 cloves garlic, minced
• 2 tablespoons tomato paste
• 1 (28-ounce) can crushed tomatoes
• 1 (15-ounce) can diced tomatoes, undrained
• 2 (15-ounce) cans beans, drained and rinsed (kidney, black, or pinto)
• 2 cups low-sodium chicken or vegetable broth
• 2 tablespoons chili powder
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1/2 teaspoon ground coriander (optional)
• 1/2–1 teaspoon kosher salt, to taste
• 1/2 teaspoon black pepper
• 1 tablespoon olive oil
• Juice of 1/2 lime (optional, for brightness)
• Fresh cilantro, chopped (optional)
• Toppings: Greek yogurt or light sour cream, shredded cheddar, sliced green onions, avocado

Method

 

1. Prep your aromatics. Dice the onion and bell pepper, mince the jalapeño and garlic. Open and rinse the beans. Keep everything nearby to make cooking smoother.
2. Brown the turkey. Heat olive oil in a large pot over medium-high. Add the ground turkey, season with a pinch of salt and pepper, and cook until no longer pink, breaking it into crumbles. Let it get a little browned for extra flavor.
3. Soften the veggies. Add onion, bell pepper, and jalapeño to the pot. Cook 4–5 minutes until soft and fragrant. Stir in the garlic and cook 30 seconds more.
4. Build the base. Stir in tomato paste and cook 1–2 minutes to caramelize it slightly. Add chili powder, cumin, smoked paprika, oregano, and coriander. Toast the spices for 30 seconds to wake them up.
5. Add liquids and beans. Pour in crushed tomatoes, diced tomatoes with their juice, and broth. Stir in the rinsed beans. Bring to a gentle boil.
6. Simmer low and slow. Reduce heat to low and simmer uncovered for 25–35 minutes, stirring occasionally. The chili should thicken and flavors will meld. If it gets too thick, add a splash of broth or water.
7. Final seasoning. Taste and add salt and pepper as needed. Stir in lime juice for brightness and cilantro if you like.
8. Serve. Ladle into bowls and add your favorite toppings—Greek yogurt for creaminess, a sprinkle of cheddar, green onions, or avocado slices.

What Makes This Special

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This chili balances bold flavor and everyday nutrition. Lean ground turkey gives you serious protein with less saturated fat than beef, while beans add fiber for long-lasting energy.

A simple blend of spices brings warmth without overwhelming heat, and a touch of tomato paste deepens the savory base. It’s also budget-friendly, freezer-friendly, and perfect for meal prep. Best of all, it tastes even better the next day.

Ingredients

• 2 pounds lean ground turkey (93% lean or leaner)
• 1 large yellow onion, diced
• 1 red bell pepper, diced
• 1 jalapeño, seeded and minced (optional for heat)
• 3 cloves garlic, minced
• 2 tablespoons tomato paste
• 1 (28-ounce) can crushed tomatoes
• 1 (15-ounce) can diced tomatoes, undrained
• 2 (15-ounce) cans beans, drained and rinsed (kidney, black, or pinto)
• 2 cups low-sodium chicken or vegetable broth
• 2 tablespoons chili powder
• 2 teaspoons ground cumin
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1/2 teaspoon ground coriander (optional)
• 1/2–1 teaspoon kosher salt, to taste
• 1/2 teaspoon black pepper
• 1 tablespoon olive oil
• Juice of 1/2 lime (optional, for brightness)
• Fresh cilantro, chopped (optional)
• Toppings: Greek yogurt or light sour cream, shredded cheddar, sliced green onions, avocado

Step-by-Step Instructions

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1. Prep your aromatics. Dice the onion and bell pepper, mince the jalapeño and garlic.

   Open and rinse the beans. Keep everything nearby to make cooking smoother.

2. Brown the turkey. Heat olive oil in a large pot over medium-high. Add the ground turkey, season with a pinch of salt and pepper, and cook until no longer pink, breaking it into crumbles.

   Let it get a little browned for extra flavor.

3. Soften the veggies. Add onion, bell pepper, and jalapeño to the pot. Cook 4–5 minutes until soft and fragrant. Stir in the garlic and cook 30 seconds more.
4. Build the base. Stir in tomato paste and cook 1–2 minutes to caramelize it slightly.

   Add chili powder, cumin, smoked paprika, oregano, and coriander. Toast the spices for 30 seconds to wake them up.

5. Add liquids and beans. Pour in crushed tomatoes, diced tomatoes with their juice, and broth. Stir in the rinsed beans.

   Bring to a gentle boil.

6. Simmer low and slow. Reduce heat to low and simmer uncovered for 25–35 minutes, stirring occasionally. The chili should thicken and flavors will meld. If it gets too thick, add a splash of broth or water.
7. Final seasoning. Taste and add salt and pepper as needed.

   Stir in lime juice for brightness and cilantro if you like.

8. Serve. Ladle into bowls and add your favorite toppings—Greek yogurt for creaminess, a sprinkle of cheddar, green onions, or avocado slices.

How to Store

• Fridge: Cool completely, then store in airtight containers for 4–5 days. It thickens as it rests and tastes even better.
• Freezer: Portion into freezer-safe containers or bags. Freeze up to 3 months.

  Label with date for easy tracking.

• Reheat: Warm on the stove over medium-low with a splash of water or broth, or microwave in 60–90 second bursts, stirring between intervals.
• Meal prep tip: Pack with brown rice, quinoa, or cauliflower rice to make grab-and-go lunches.

Benefits of This Recipe

• High protein, lower fat: Turkey keeps calories in check while supporting muscle and satiety.
• Fiber-rich: Beans and veggies support digestion and help you feel full longer.
• Budget-friendly: Pantry staples stretch into multiple meals without breaking the bank.
• One-pot simplicity: Easy cleanup, minimal fuss, reliable results.
• Customizable heat and flavor: Adjust spices to fit your crowd.
• Great for leftovers: Flavors deepen over time, making it ideal for meal prep.

Pitfalls to Watch Out For

• Skipping the browning step: Browning the turkey and toasting the tomato paste add loads of flavor. Don’t rush it.
• Under-seasoning: Taste at the end. Beans and tomatoes mute salt, so you may need more than you think.
• Too thin or too thick: Simmer uncovered to reduce.

  If it thickens too much, add broth in small splashes.

• Overloading heat: Jalapeños and chili powder vary. Start mild and add heat gradually.
• Watery veggies: If your peppers or onions release lots of liquid, cook a minute longer before adding tomatoes.

Recipe Variations

• Bean-free, higher protein: Skip the beans and add an extra 1/2–1 pound turkey. Use slightly less broth.
• Vegetable boost: Add diced zucchini, corn, or carrots in step 3.

  They add volume and color without many calories.

• Spicy chipotle: Stir in 1–2 teaspoons chopped chipotle in adobo for smoky heat.
• White turkey chili: Swap red tomatoes for 2 cans white beans, use chicken broth, add green chilies, and season with cumin, oregano, and a touch of coriander.
• Sweet potato turkey chili: Add 2 cups peeled, cubed sweet potato with the tomatoes and simmer until tender.
• Low-carb: Use extra turkey and peppers, skip beans, and serve over cauliflower rice.
• Cocoa or espresso twist: Add 1 teaspoon unsweetened cocoa powder or a pinch of instant espresso for depth (not sweetness).

FAQ

How much protein is in a serving?

Exact totals vary, but a 1.5-cup serving made with lean turkey and beans typically lands around 30–35 grams of protein. Add Greek yogurt or cheese to bump it up further.

Can I make this in a slow cooker?

Yes. Brown the turkey and sauté the aromatics first, then transfer everything to the slow cooker.

Cook on low for 6–7 hours or high for 3–4 hours. Stir and season at the end.

What if I only have ground turkey breast (99% lean)?

It works, but it’s leaner and can taste drier. Add an extra tablespoon of olive oil and don’t skip the simmer, which helps the flavors develop and the texture improve.

Can I use canned chili beans in sauce?

You can, but reduce added salt and chili powder slightly since those beans are seasoned.

Rinse if you want to control the flavor more closely.

How can I thicken the chili without cornstarch?

Simmer a bit longer uncovered, mash some of the beans with a spoon, or stir in 1–2 tablespoons tomato paste. These methods keep the texture hearty without starch.

Is this gluten-free?

Yes, as long as your broth and spices are certified gluten-free. Most are, but check labels to be sure.

What can I serve with it?

Brown rice, quinoa, cornbread, baked sweet potatoes, or a simple side salad.

For a lighter option, serve over cauliflower rice or steamed veggies.

Wrapping Up

This Healthy High Protein Turkey Chili is simple to make, easy to customize, and perfect for make-ahead meals. It delivers balanced nutrition and big flavor without extra fuss. Cook a pot on Sunday, portion it out, and enjoy satisfying meals for days.

Keep the base recipe, then tweak the spices and add-ins to make it your own.