Healthy High Protein Chili Recipe

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Growing up, chili was always just ground beef, beans, and a packet of seasoning mix. That’s how we did it in our house, and I never questioned it. When my friend brought her protein-packed version to our neighborhood potluck last winter, I couldn’t believe it was chili – it was so much better than what I knew.

Turns out, the secret isn’t just in adding more meat or beans. It’s about choosing the right combination of protein-rich ingredients and letting them simmer together until everything melds perfectly. Now this is my go-to recipe when I want something filling that’ll keep me satisfied for hours, and it’s actually easier to make than my old packet-mix version.

What Kind of Ground Turkey Should I Use?

For this chili recipe, you’ll want to stick with extra lean ground turkey (99% lean) or ground chicken breast to keep the protein high and the fat content low. Regular ground turkey, which often includes dark meat and skin, can work too but will add more fat to your dish. When shopping, look for packages labeled “ground turkey breast” rather than just “ground turkey” – this ensures you’re getting the leanest meat possible. If you can’t find 99% lean turkey, 93% lean is a good backup option that will still give you great results in your chili.

Options for Substitutions

This protein-packed chili recipe is super adaptable! Here are some easy swaps you can try:

• Ground turkey/chicken: You can swap in lean ground beef (93% lean) or even plant-based alternatives like Beyond Meat or textured vegetable protein (TVP). If using TVP, rehydrate it first in hot water or broth.
• Kidney beans: Any beans work great here! Try black beans, pinto beans, or even chickpeas. Just make sure to rinse and drain them the same way.
• Bell pepper: Out of red bell peppers? Green, yellow, or orange peppers work just fine. You could even add some chopped celery or carrots instead.
• Chicken stock: Vegetable stock works perfectly here, or you can use water with an extra bouillon cube. For a richer taste, try beef stock if you’re using ground beef.
• Chili powder: This is key for the recipe’s flavor, but you can make your own blend with paprika, cumin, and garlic powder if needed. Start with less and adjust to taste.
• Corn: Feel free to skip the corn or replace it with more beans. Frozen corn works just as well as canned – just add it in the last few minutes of cooking.

Watch Out for These Mistakes While Cooking

The biggest mistake when making chili is rushing the cooking process – letting it simmer slowly for at least an hour helps the flavors develop and the meat become tender, while quick cooking can leave you with a watery, bland result. When browning the ground turkey, avoid overcrowding the pot and make sure to break it into small, even pieces – this ensures proper browning instead of steaming, which can lead to rubbery meat. Another common error is adding all the chili powder at once without tasting – since different brands vary in intensity, it’s better to start with half the amount and adjust gradually to avoid overwhelming heat. For the best texture, don’t forget to drain and rinse your beans thoroughly, as the canning liquid can make your chili slimy, and remember to stir occasionally during cooking to prevent the bottom from sticking and burning.

What to Serve With High Protein Chili?

This hearty chili is a meal on its own, but there are lots of tasty sides that make it even better! A piece of warm cornbread with honey butter is my go-to pairing – it’s perfect for soaking up all that delicious sauce. For a fresh contrast, try a simple green salad with lime dressing, or make some Mexican-style rice to stretch the meal even further. If you’re feeding a crowd, putting out bowls of shredded lettuce, diced onions, and extra cheese lets everyone customize their bowl just the way they like it.

Storage Instructions

Keep Fresh: This protein-packed chili tastes even better the next day! Pop it in an airtight container and keep it in the fridge for up to 5 days. The flavors will continue to develop, making each serving more delicious than the last.

Freeze: This chili is perfect for batch cooking! Let it cool completely, then portion it into freezer-safe containers or bags. It’ll stay good in the freezer for up to 3 months. I like to freeze individual portions for easy grab-and-go lunches.

Reheat: When you’re ready to enjoy your chili again, warm it up on the stovetop over medium-low heat, stirring occasionally. If it seems a bit thick, add a splash of chicken broth. For quick meals, microwave individual portions for 2-3 minutes, stirring halfway through. Don’t forget to add fresh toppings like cheese, avocado, or cilantro after reheating!

Preparation Time	10-15 minutes
Cooking Time	35-45 minutes
Total Time	45-60 minutes
Level of Difficulty	Easy

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 800-900
• Protein: 60-70 g
• Fat: 20-25 g
• Carbohydrates: 100-110 g

Ingredients

• 2 teaspoons extra virgin olive oil
• 1 yellow onion, diced
• 3 cloves garlic, finely chopped
• 1 medium red bell pepper, diced
• 1 pound extra lean ground turkey or chicken (99% fat-free)
• 4 tablespoons mild chili powder (do not use spicy, if using a different brand, start with 2 tablespoons)
• 2 teaspoons ground cumin
• 1 teaspoon dried oregano
• 1/4 teaspoon cayenne pepper
• 1/2 teaspoon salt, plus more if needed
• 1 can (28 ounces) diced or crushed tomatoes
• 1 1/4 cups chicken stock
• 2 cans (15 ounces each) dark red kidney beans, rinsed and drained
• 1 can (15 ounces) sweet corn, rinsed and drained
• For garnish: cheese, avocado, tortilla chips, cilantro, sour cream

Step 1: Sauté the Vegetables

Place oil in a large pot and set it over medium-high heat.

Add in the chopped onion, minced garlic, and diced red pepper.

Sauté these ingredients for 5-7 minutes, stirring frequently until the onions are translucent and the mixture is fragrant.

Step 2: Cook the Ground Turkey

Add the ground turkey to the pot with the sautéed vegetables.

Break up the meat with a spoon or spatula as it cooks, ensuring it is crumbled and continues cooking until it is no longer pink.

Step 3: Season the Meat

Sprinkle in the chili powder, cumin, oregano, cayenne pepper, and salt.

Stir this spice mixture into the meat for about 20 seconds until the ground turkey is evenly coated, releasing the flavors of the spices.

Step 4: Combine with Additional Ingredients

Next, add canned tomatoes (with juices), chicken broth, kidney beans, and corn to the pot.

Stir well to combine all the ingredients.

Increase the heat to bring the mixture to a boil.

Step 5: Simmer the Chili

Once boiling, reduce the heat and let the chili simmer for 30-45 minutes.

This allows the chili to thicken, and the flavors to meld together.

Stir occasionally and taste the chili after simmering; adjust seasonings and salt to suit your taste.

Step 6: Garnish and Serve

After the chili has reached your desired consistency and flavor, remove it from the heat.

Garnish each serving with your preferred toppings, such as shredded cheese, chopped cilantro, diced avocado, or a dollop of sour cream.

This recipe yields approximately 6 servings, with each serving being about 1 1/2 cups.