This healthy turkey chili combines lean ground turkey, two kinds of beans, tomatoes, bell pepper, and warm spices in one hearty, satisfying meal. It’s protein-packed, full of flavor, and filling without feeling heavy.
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This healthy turkey chili has been a favorite in our house for quite a while now. I’ve made it many times, and it’s one of our go-to recipes that always tastes good and leaves us satisfied. It’s hearty and feels like true comfort food, but it doesn’t leave you feeling weighed down afterward.
Lean ground turkey, black beans, kidney beans, tomatoes, and bell pepper give the chili plenty of substance, while chili powder, cumin, and smoked paprika create a rich, warmly spiced flavor without extra calories. It all comes together in one pot, and the leftovers are every bit as good—if not better—the next day.
Although chili naturally feels right when the weather turns cool, we enjoy this one throughout much of the year. If you’re looking for something creamier, try my slow cooker white chicken chili. My three-bean chili with bacon is another hearty option when you’re craving a more traditional bowl of chili. You can omit the bacon for a healthier option.
Reasons to Love This Recipe
Ingredients at a Glance
- Olive Oil. Used to brown the turkey and cook the vegetables. Avocado oil is a good substitute.
- Ground Turkey. I recommend 93% lean ground turkey because it stays moist while keeping the chili lighter than a traditional beef version. Extra-lean ground turkey will also work, although the chili may be slightly less rich. You can also substitute ground chicken, preferably a blend that includes some dark meat so the chili stays moist and flavorful.
- Yellow Onion. This aromatic adds a flavorful base to the chili. You can substitute a white or sweet onion. A sweet onion will give the chili a slightly milder, sweeter flavor.
- Red Bell Pepper. Bell pepper adds color, a touch of sweetness, and another serving of vegetables. Yellow or orange bell pepper will give you a similar flavor. Green bell pepper also works but it’s my last choice because it has a more pronounced, less sweet flavor.
- Garlic. Fresh garlic adds the best flavor here. In a pinch, substitute ¾ teaspoon garlic powder or dried garlic granules. Add the powder or granules with the other seasonings rather than with the tomato paste.
- Tomato Paste. Tomato paste deepens the tomato flavor and gives the chili a richer base. Be sure to cook it for a minute before adding the liquids to remove its raw, concentrated taste.
- Chili Powder. Use an American-style chili powder blend, not pure ground chile pepper. Different brands vary in heat and flavor, so use one you already enjoy.
- Cumin, Smoked Paprika, and Oregano. These spices give the chili depth without requiring a long simmer. Regular paprika can replace the smoked paprika, although you’ll lose some of the smoky flavor.
- Cayenne Pepper. This is optional and controls the heat level. Use ¼ teaspoon for gentle heat, ½ teaspoon for a spicier chili, or leave it out entirely for a mild version. We usually use ¼ teaspoon in ours.
- Diced Tomatoes and Tomato Sauce. Diced tomatoes add texture, while tomato sauce gives the broth body. We prefer Muir Glen fire-roasted diced tomatoes and tomato sauce. Add the diced tomatoes with their juices. If you’re watching your sodium intake, use low-sodium varieties when available.
- Chicken Broth. Broth adds more flavor than water while keeping the chili brothy enough to simmer. Low-sodium turkey broth or vegetable broth can be substituted.
- Black Beans and Kidney Beans. Using two kinds of beans gives the chili more color and texture. Pinto beans are a good substitute for either variety. Drain and rinse the beans before adding them to reduce excess sodium and remove the thick canning liquid.
- Lime Juice. A small amount stirred in at the end enhances the other flavors without making the chili taste strongly of lime. Fresh lime juice is best, but bottled lime juice will work in a pinch. Where appropriate, I like to use citrus juice in recipes because it enhances flavor without adding extra salt.
- Fresh Cilantro. Cilantro adds a fresh finish but is completely optional. If you don’t care for it, simply leave it out rather than replacing it with another herb. We suggest cilantro as a garnish for those who like it and want a nice presentation. We usually don’t add it to ours.
How to Make It (Photo Tutorial)
Tips for Success
- Choose 93% lean turkey. It gives the chili enough moisture and flavor while keeping it lighter than traditional beef chili.
- Let excess moisture evaporate. Ground turkey often releases liquid as it cooks. Continue cooking until most of it evaporates before adding the vegetables so the chili develops a richer flavor.
- Don’t overcook the vegetables. Cook the onion and bell pepper just until they begin to soften. They will continue cooking as the chili simmers.
- Watch the garlic and tomato paste closely. Stir them constantly and cook them for only about a minute. Both can burn quickly and give the chili a bitter flavor.
- Bloom the spices briefly. Cooking the seasonings for 30 seconds brings out their flavor. If they begin to stick, stir in a small splash of the measured chicken broth.
- Keep the chili at a gentle simmer. Small, steady bubbles allow the flavors to develop without breaking down the beans or scorching the tomato-based broth.
- Adjust the consistency at the end. Simmer the chili uncovered for a few extra minutes if it looks too thin. If it becomes too thick, stir in a splash of broth or water.
- Taste before adding more salt. The chili becomes more concentrated as it simmers. Taste it after adding the lime juice, then adjust the salt and seasonings as needed.
- Remember that it thickens as it rests. Take the pot off the heat when the chili looks just slightly looser than you want it. It will continue to thicken as it cools.
Ways to Serve It
- Add your favorite toppings. Finish each bowl with diced avocado, shredded cheddar or Monterey Jack, sliced green onions, fresh cilantro, or a spoonful of Greek yogurt or sour cream.
- Serve it with bread. Pair the chili with cornbread or garlic dinner rolls for soaking up every last bit.
- Add something fresh. Serve it with cucumber dill salad for a cool, crisp contrast.
- Make it even heartier. Spoon the chili over a baked potato or sweet potato.
Storage and Reheating
- Refrigerator. Let the chili cool, then transfer it to an airtight container. Refrigerate it for up to 4 days.
- Freezer. Freeze the cooled chili in a freezer-safe container for up to 3 months. Leave a little room at the top for expansion.
- Thawing. Thaw frozen chili overnight in the refrigerator. You can also reheat it from frozen over low heat on the stovetop, stirring frequently as it begins to loosen.
- Stovetop. Reheat the chili in a covered saucepan over medium-low heat, stirring occasionally, until hot throughout. Add a splash of chicken broth or water if it has thickened more than you’d like.
- Microwave. Place an individual serving in a microwave-safe bowl and cover it loosely. Heat in 30- to 60-second intervals, stirring between each interval, until heated through.
More Hearty Soup and Chili Recipes
If you enjoyed this healthy turkey chili, try one of these hearty, flavor-packed recipes next:
A hearty one-pot soup with chicken, beans, corn, and smoky Southwestern flavor.
Creamy white chicken chili with fire-roasted chiles, corn, and lime.
A hearty three-bean chili with roasted peppers and optional bacon.
A hearty, nutritious soup with sweet potatoes, black beans, and warm spices.
A hearty slow cooker soup with tender beef, potatoes, beans, and vegetables.
A comforting chicken and wild rice soup with vegetables and a creamy broth.
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Healthy Turkey Chili Recipe
This healthy turkey chili combines lean ground turkey, two kinds of beans, tomatoes, bell pepper, and warm spices in one hearty, satisfying meal. It’s protein-packed, full of flavor, and filling without feeling heavy.
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Equipment
Mandoline slicer or a chef's knife (for dicing the onions and bell pepper)
Ingredients
Turkey and Vegetables
- 1 tablespoon olive oil
- 1 pound 93% lean ground turkey (Note 1)
- 1 small yellow onion diced
- 1 red bell pepper diced
- 3 cloves garlic minced
- 1 tablespoon tomato paste
Seasonings
- 1 tablespoon chili powder (Note 2)
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon dried oregano
- ¼ to ½ teaspoon cayenne pepper optional (Note 3)
- ½ teaspoon Morton kosher salt
- ¼ teaspoon freshly ground black pepper
Tomatoes, Broth, and Beans
- 15 ounces low-sodium diced tomatoes undrained
- 8 ounces low-sodium tomato sauce
- 1 cup low-sodium chicken broth
- 15 ounces low-sodium black beans drained and rinsed
- 15 ounces low-sodium kidney beans drained and rinsed
To Finish
- 1 teaspoon freshly squeezed lime juice
- 2 tablespoons chopped fresh cilantro optional
Optional Toppings
- sliced or diced avocado
- plain Greek yogurt or light sour cream
- chopped fresh cilantro
- shredded cheddar or Monterey Jack cheese
- sliced green onions
- lime wedges
Instructions
- Heat the 1 tablespoon olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the 1 pound 93% lean ground turkey and spread it across the bottom of the pot. Let it cook undisturbed for about 1 minute, then break it into small pieces with a wooden spoon or sturdy spatula. Cook for 5–7 minutes, stirring occasionally, until no pink remains and most of the liquid released by the turkey has evaporated.
- Add 1 small diced yellow onion and 1 diced red bell pepper1 red bell pepper. Cook for 4–5 minutes, stirring occasionally, until the onion begins to look translucent and the bell pepper starts to soften.
- Stir in the 3 cloves minced garlic and 1 tablespoon tomato paste. Cook for 1 minute, stirring constantly, until the garlic is fragrant and the tomato paste darkens slightly.
- Add the 1 tablespoon chili powder, 1 teaspoon ground cumin, 1 teaspoon smoked paprika, ½ teaspoon dried oregano, ¼ to ½ teaspoon cayenne pepper, ½ teaspoon Morton kosher salt, and ¼ teaspoon freshly ground black pepper. Cook for 30 seconds, stirring constantly. If the mixture begins to stick, add a small splash of the measured chicken broth.
- Pour in the 15 ounces low-sodium diced tomatoes with their juices, 8 ounces low-sodium tomato sauce, and 1 cup low-sodium chicken broth. Stir well, scraping the bottom of the pot to loosen any browned bits. Gently stir in the 15 ounces low-sodium black beans and 15 ounces low-sodium kidney beans.
- Increase the heat to medium-high and bring the chili to a gentle simmer. Reduce the heat to low or medium-low and partially cover the pot, leaving a small opening for steam to escape. Simmer for 20 minutes, stirring occasionally.
- Remove the lid and simmer for another 5–10 minutes, stirring occasionally, until the chili reaches your preferred consistency. If it becomes too thick, stir in a small amount of chicken broth or water.
- Remove the pot from the heat. Stir in the 1 teaspoon freshly squeezed lime juice2 tablespoons chopped fresh cilantro, if using. Taste and adjust the salt, black pepper, cayenne pepper, or lime juice as needed. Serve warm with your choice of toppings.
Notes
- I recommend 93% lean ground turkey for the best balance of flavor and moisture. Extra-lean ground turkey will also work, but the chili may not be as flavorful.
- Use an American-style chili powder blend, not pure ground chile pepper.
- Use ¼ teaspoon for gentle heat or ½ teaspoon for a spicier chili. Omit it for a mild version.
Allow the chili to cool before transferring it to an airtight container.
Store it in the refrigerator for up to 4 days.
Freeze it in a freezer-safe container for up to 3 months. Leave a little room at the top of the container for expansion.
Thaw frozen chili overnight in the refrigerator. Reheating Reheat the chili gently on the stovetop over medium-low heat, stirring occasionally, until heated through. Add a splash of chicken broth or water if it has thickened during storage. Individual portions can also be reheated in the microwave, stirring partway through.
Nutrition
Calories: 366kcal | Carbohydrates: 34g | Protein: 29g | Fat: 8g | Saturated Fat: 2g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 4g | Trans Fat: 0.1g | Cholesterol: 55mg | Sodium: 440mg | Potassium: 950mg | Fiber: 14g | Sugar: 5g | Vitamin A: 1579IU | Vitamin C: 38mg | Calcium: 103mg | Iron: 6mg
Servings: 6 servings
Calories: 366kcal
