Turkey Chili (Low Calorie & High Protein)

We make a lot of high protein meals in our kitchen, but this turkey chili shows up very often. It started as a simple weeknight experiment when we wanted something filling after training without blowing calories. Over time, it became one of those recipes we rely on when we want comfort food that still fits our goals.

Chili has always been a smart choice for anyone focused on performance and recovery. It packs protein, fiber, and slow-digesting carbs into one bowl. Using lean ground turkey instead of beef keeps calories in check while still delivering that rich, savory flavor chili should have. This version stays hearty, not watery, and satisfying without relying on added fats or sugar.

This is the kind of meal we batch cook on Sunday and enjoy all week. It reheats well, freezes well, and somehow tastes even better the next day.

What Makes This Turkey Chili High Protein and Low Calorie

The base of this recipe starts with lean ground turkey. We use 93 percent lean, which gives us plenty of protein without drying out the chili. Beans add more protein and fiber, helping with fullness and digestion. Tomatoes and vegetables bulk everything up without adding unnecessary calories.

We skip heavy thickeners, excess oil, and sugary sauces. The flavor comes from spices, aromatics, and time simmering together. You get a big bowl that feels indulgent but still fits into a calorie-controlled plan.

This chili works well for meal prep, post-workout dinners, or colder days when you want something warm and grounding.

Ingredients

• 1 lb lean ground turkey (93 percent lean)
• 1 medium yellow onion, diced
• 1 red bell pepper, diced
• 1 green bell pepper, diced
• 3 cloves garlic, minced
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) black beans, drained and rinsed
• 1 can (14.5 oz) diced tomatoes
• 1 can (8 oz) tomato sauce
• 1 cup low sodium chicken broth
• 1 tbsp olive oil
• 2 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/2 tsp dried oregano
• 1/2 tsp salt
• 1/4 tsp black pepper
• Optional: pinch of cayenne pepper for heat

Before You Start Cooking

This recipe works best in a large, heavy-bottomed pot or Dutch oven. You want enough space to stir without spilling and enough surface area to brown the turkey properly. Browning matters here. It builds flavor early and keeps the final chili from tasting flat.

Drain and rinse your beans before starting. Dice your vegetables evenly so they cook at the same rate. Once everything is prepped, the cooking process flows quickly.

Cooking This Chili from Start to Finish

1. Brown the Turkey

Heat the olive oil over medium heat in a large pot. Add the ground turkey and break it apart with a spoon. Cook for 5 to 6 minutes until no pink remains. Stir occasionally so it browns instead of steaming. Season lightly with salt and pepper at this stage.

2. Build the Flavor Base

Add the diced onion and bell peppers to the pot with the turkey. Cook for 4 to 5 minutes until the vegetables soften and release their aroma. Stir in the minced garlic and cook for 30 seconds until fragrant.

3. Add Spices and Toast Them

Sprinkle in chili powder, cumin, smoked paprika, oregano, and cayenne if using. Stir well and let the spices cook for about 30 seconds. This step wakes up the spices and deepens the flavor of the entire chili.

4. Add Tomatoes and Liquid

Pour in the diced tomatoes, tomato sauce, and chicken broth. Stir everything together, scraping the bottom of the pot to release any browned bits. Bring the mixture to a gentle simmer.

5. Add Beans and Simmer

Stir in the kidney beans and black beans. Reduce heat to low and let the chili simmer uncovered for 25 to 30 minutes. Stir occasionally. The chili should thicken naturally as it cooks.

6. Taste and Adjust

Taste the chili and adjust seasoning as needed. Add more salt, spice, or a splash of broth if it thickens too much. Once it reaches your preferred texture, remove from heat and let it sit for 5 minutes before serving.

Serving Size and Nutrition Facts

This recipe makes 5 servings.

One serving equals approximately 1.5 cups of chili.

Nutrition values below are per serving, not for the full pot.

Nutrition (Per Serving)	Amount
Calories	~320 kcal
Protein	~36 g
Carbohydrates	~28 g
Fat	~7 g
Fiber	~9 g
Sugar	~6 g

Values are estimates and can vary based on ingredient brands.

Ways We Like to Serve It

We usually enjoy this chili as is, but it pairs well with simple sides. A spoon of Greek yogurt works as a high protein alternative to sour cream. Fresh cilantro, chopped green onions, or a squeeze of lime add freshness without many calories.

For meal prep, we portion it into airtight containers and store it in the fridge for up to four days. It also freezes well for up to three months.

Our Take on This Turkey Chili

This turkey chili proves that comfort food does not have to derail your nutrition goals. It fills you up, delivers serious protein, and still tastes like something you actually want to eat. We keep it in regular rotation because it fits real life. It works on busy weekdays, after hard training sessions, or when you just want a warm bowl of something familiar.

If you are building meals around protein, fiber, and balance, this recipe belongs in your lineup.