High-Protein Turkey and Bean Chili
A hearty, one-pot chili that's packed with flavor, lean ground turkey, and black beans. It's a satisfying, high-protein meal perfect for a weeknight dinner or meal prep, ready in under an hour.
For 4 servings
Sauté the vegetables.
- Heat olive oil in a large pot or Dutch oven over medium-high heat.
- Add the chopped onion and bell pepper. Cook, stirring occasionally, until softened, about 5-7 minutes.
- Stir in the minced garlic and cook for another minute until fragrant.
TIPDon't rush cooking the onions; letting them soften properly builds a sweet flavor base for the chili.Brown the ground turkey.
- Add the ground turkey to the pot.
- Use a spoon to break up the meat into smaller crumbles.
- Cook until the turkey is no longer pink, about 6-8 minutes.
TIPEnsure the turkey is cooked to an internal temperature of 165°F (74°C) for safety.Bloom the spices.
Stir in the chili powder, cumin, smoked paprika, oregano, salt, and black pepper. Cook for 1 minute, stirring constantly, until the spices are fragrant. This step toasts the spices and deepens their flavor.
Simmer the chili.
- Pour in the undrained diced tomatoes, the rinsed and drained black beans, and the water.
- Stir everything together, scraping up any browned bits from the bottom of the pot.
- Bring the mixture to a boil, then reduce the heat to low.
- Let the chili simmer, uncovered, for at least 30 minutes, stirring occasionally, to allow the flavors to meld and the chili to thicken.
TIPFor a richer flavor, you can let the chili simmer for up to an hour. Just add a splash more water if it becomes too thick.Serve and garnish.
Taste the chili and adjust seasoning if needed. Ladle into bowls and top with a dollop of Greek yogurt and a sprinkle of fresh cilantro before serving.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1For a deeper flavor, make the chili a day ahead. The flavors will meld and intensify overnight in the refrigerator.
- 2To adjust the heat, add a pinch of cayenne pepper or a chopped jalapeño along with the garlic.
- 3This chili is perfect for meal prep. Store it in airtight containers in the fridge for up to 4 days.
- 4If you don't have smoked paprika, regular sweet paprika will also work, but the smoky flavor adds a nice depth.
Adapt it for your goals.
Vegetarian
Replace the ground turkey with 1.5 lbs of plant-based ground 'meat' or add an extra can of kidney beans and a can of lentils.
low carbLow carb
Omit the black beans and add 2 cups of chopped zucchini or mushrooms during the last 15 minutes of simmering.
quickQuick
Use a bag of frozen, pre-chopped onions and peppers to cut down on prep time.
kid friendlyKid friendly
Reduce the chili powder to 1 tablespoon and ensure it's a mild variety. Serve with corn chips for dipping.
Why this is on our healthy list.
Excellent Source of Lean Protein
Lean ground turkey provides high-quality protein essential for muscle building, repair, and overall body function, all while being lower in saturated fat than ground beef.
High in Dietary Fiber
With two cans of black beans and plenty of vegetables, this chili is rich in fiber, which supports digestive health, helps regulate blood sugar, and keeps you feeling full and satisfied.
Rich in Vitamins and Minerals
This chili is a good source of iron from the turkey and beans, potassium from the tomatoes, and various antioxidants from the spices and vegetables.
Frequently asked questions
Yes, this chili is very healthy. It's packed with lean protein from turkey, which supports muscle health, and high in fiber from black beans and vegetables, which aids digestion and promotes fullness. It's a well-balanced, nutrient-dense meal.