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Healthy Turkey Chili Recipe

This healthy Turkey Chili is a delicious way to enjoy more protein and veggies. It tastes even better the next day, so it's perfect for meal prep!

Prep Time
15 mins
Cook Time
15 mins
Total Time
1 hr
Servings: 6
Calories: 329 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 1 medium yellow onion , chopped
  • 1 red bell pepper , seeds removed and chopped
  • 4 garlic cloves , minced
  • 1 pound ground turkey
  • 2 tablespoons chili powder
  • 2 teaspoons smoked paprika
  • 2 teaspoons ground cumin
  • 1 teaspoon dried oregano
  • ¼ teaspoon cayenne pepper
  • 1 teaspoon fine sea salt , plus more to taste
  • ½ teaspoon ground black pepper
  • 1 (28 oz.) can crushed tomatoes (see notes)
  • 1 (15 oz.) can red kidney beans , drained and rinsed
  • 1 (15 oz.) can black beans , drained and rinsed
  • 1 tablespoon maple syrup (optional)
Chili Garnishes (optional)
  • Greek yogurt
  • shredded cheese
  • chopped cilantro

Instructions

    Cup of Yum
  1. In a large pot over medium heat, add the olive oil, onion, and bell pepper. Saute until they start to soften, about 5 minutes. Add in the garlic and stir briefly for one more minute.
  2. Add the ground turkey and a ½ teaspoon of salt to the pot and break it up with a wooden spoon or spatula. Break it into small pieces as it cooks, browning the meat until it's no longer pink. This should take 8 to 10 minutes.
  3. Once the meat is cooked, add in the chili powder, smoked paprika, cumin, oregano, and cayenne pepper. Stir the spices evenly into the meat and veggies until they smell fragrant. Then pour in 1 ½ cups of water, along with the can of crushed tomatoes and drained kidney beans and black beans. Season with an additional 1 ½ teaspoons of fine sea salt and the black pepper.
  4. Bring the liquid to a boil over high heat. Once it's boiling, lower the heat and simmer uncovered for 30 minutes, or until the chili has thickened to your liking. Stir every 10 minutes or so, if possible.
  5. Carefully taste the chili (it's very hot!) and season as needed. It's common to add a touch of sweetness to balance out the acidity of the tomatoes, so add the maple syrup and then additional salt, if needed. (I usually add another ½ teaspoon but this will vary if your canned tomatoes are salted or if you use a different type of salt.)
  6. Serve the chili warm with your favorite toppings. Leftovers can be stored in an airtight container in the fridge for up to 4 days or frozen for up to 3 months.

Notes

  • Nutrition information is for roughly 1 1/2 cups of chili, assuming you get 9 cups total from this recipe. This information is automatically calculated using generic ingredients, so it's just an estimate, not a guarantee.
  • Salt Tip: I use Real Salt to test my recipes. Kosher salt, Celtic salt, and white table salt may taste different, so I suggest starting with less and adding more as you go. If you think this recipe tastes bland, it probably means you need to add more salt.
  • Chili Powder Note: Chili powder brands can differ quite a bit, so this recipe assumes you use a relatively mild option. (I tested this with Simply Organic brand chili powder.) If you want more chili flavor, you can add more as needed.
  • Spicy Note: This recipe is pretty mild in spice. Double the cayenne pepper if you like a medium-spicy chili.
  • Crushed Tomatoes Note: If you don't have crushed tomatoes on hand, you can use diced tomatoes instead. In that case, the chili will have larger chunks of tomatoes throughout. As a swap, you could also use a 15-ounce can of diced tomatoes and a 15-ounce can of tomato sauce. (In that case, you may not need the maple syrup or as much salt.)

Nutrition Information

Calories 329kcal (16%) Carbohydrates 43g (14%) Protein 31g (62%) Fat 5g (8%) Saturated Fat 1g (5%) Polyunsaturated Fat 1g Monounsaturated Fat 2g Trans Fat 0.01g Cholesterol 42mg (14%) Sodium 921mg (38%) Potassium 1267mg (36%) Fiber 15g (60%) Sugar 8g (16%) Vitamin A 1927IU (39%) Vitamin C 42mg (47%) Calcium 118mg (12%) Iron 7mg (39%)

Nutrition Facts

Serving: 6Serving

Amount Per Serving

Calories 329

% Daily Value*

Calories 329kcal 16%
Carbohydrates 43g 14%
Protein 31g 62%
Fat 5g 8%
Saturated Fat 1g 5%
Polyunsaturated Fat 1g 6%
Monounsaturated Fat 2g 10%
Trans Fat 0.01g 1%
Cholesterol 42mg 14%
Sodium 921mg 38%
Potassium 1267mg 27%
Fiber 15g 60%
Sugar 8g 16%
Vitamin A 1927IU 39%
Vitamin C 42mg 47%
Calcium 118mg 12%
Iron 7mg 39%

* Percent Daily Values are based on a 2,000 calorie diet.