Hearty Turkey Chili

Hearty Turkey Chili

Calories: 540

Protein: 40 g

Prep Time: 10 min  |  Cook Time: 30 min

Serves: 1

Ingredients

  • Lean ground turkey (93–94% lean): 130 g / 4.6 oz

  • Olive oil: 5 g / 1 tsp

  • Yellow onion (diced): 40 g / 1.4 oz / ¼ cup

  • Garlic (minced): 1 clove / 5 g / 1 tsp

  • Red bell pepper (diced): 60 g / 2.1 oz / ½ cup

  • Canned diced tomatoes: 150 g / 5.3 oz / ½ cup

  • Tomato paste: 15 g / 0.5 oz / 1 Tbsp

  • Black beans (drained & rinsed): 60 g / 2.1 oz / ¼ cup

  • Kidney beans (drained & rinsed): 60 g / 2.1 oz / ¼ cup

  • Corn (optional): 30 g / 1 oz / 2 Tbsp

  • Chicken broth or water: 100 ml / 3.4 fl oz / ~⅓ cup

  • Chili powder: 1 tsp

  • Smoked paprika: ½ tsp

  • Cumin: ½ tsp

  • Garlic powder: ¼ tsp

  • Salt & pepper: to taste

  • Optional toppings: chopped cilantro, Greek yogurt, lime wedge

Directions

  1. Sauté: Heat olive oil in a pot over medium-high. Add onion, garlic, and bell pepper. Cook 3–4 min until fragrant.

  2. Brown the turkey: Add turkey, breaking it up. Season with chili powder, paprika, cumin, garlic powder, salt, and pepper. Cook 5–6 min until browned.

  3. Simmer: Add diced tomatoes, tomato paste, beans, corn (if using), and broth. Stir and bring to a boil.

  4. Cook: Reduce heat and simmer uncovered 15–20 min, stirring occasionally, until thickened.

  5. Finish: Adjust seasoning. Top with cilantro, Greek yogurt, or lime if desired.

Meal Prep Instructions

  • Batch the chili! It tastes even better the next day as flavors deepen.

  • Batch for 3 servings: Ground turkey 390 g; olive oil 15 g; onion 120 g; garlic 15 g; bell pepper 180 g; diced tomatoes 450 g; tomato paste 45 g; black beans 180 g; kidney beans 180 g; corn 90 g (optional); broth 300 ml; chili powder 3 tsp; smoked paprika 1½ tsp; cumin 1½ tsp; garlic powder ¾ tsp; salt & pepper to taste. Cook as directed, cool before portioning.

  • Storage: Refrigerate up to 4 days or freeze up to 2 months.

Coach’s Tip

When reheating, add a splash of broth or water to loosen the texture — it brings back that freshly made taste.

🌱 Vegetarian Option — Lentil & Bean Chili

Replace turkey with 150 g (¾ cup) cooked green or brown lentils. Sauté veggies as written, then add lentils and all other ingredients; simmer 20–25 minutes until thick and hearty. Lentils mimic the meaty texture while keeping protein high and flavor rich.

Adjusted macros: ~535 kcal | ~28 g protein

DinnerTameika Gentles