You know that moment when it’s freezing, you’re hungry, and your willpower is MIA? This chili is the answer. It’s the kind of meal that makes your kitchen smell like you planned your life out perfectly, even if you didn’t.
One pot, huge flavor, and enough protein to make your gym coach proud. Bonus: it reheats like a dream, so future-you will want to high-five present-you.
What Makes This Recipe Awesome
This chili is engineered for satisfaction without the food coma. It’s built around lean ground turkey and black beans, so you get serious protein per bowl with slow-burning carbs that keep you full.
The spice blend is balanced—smoky, a little sweet, and just enough heat to warm you up without napalming your taste buds.
It’s also a weeknight hero. We’re talking simple ingredients, quick prep, and one pot. Plus, it’s highly customizable: make it dairy-free, low-sodium, or extra fiery with easy swaps.
And yes, it meal preps like a champ.
What You’ll Need (Ingredients)
- 1 tbsp olive oil
- 1 large yellow onion, diced
- 1 red bell pepper, diced
- 3 cloves garlic, minced
- 1.5 lbs lean ground turkey (93% or 99%) or extra-lean ground beef
- 2 tbsp chili powder
- 1 tbsp ground cumin
- 2 tsp smoked paprika
- 1 tsp dried oregano
- 1/2–1 tsp cayenne (adjust to heat preference)
- 1 tsp kosher salt, plus more to taste
- 1/2 tsp black pepper
- 1 tbsp tomato paste
- 1 (28 oz) can crushed tomatoes
- 1 (14.5 oz) can fire-roasted diced tomatoes, undrained
- 2 (15 oz) cans black beans, drained and rinsed
- 1 cup low-sodium chicken or vegetable broth
- 1 tsp maple syrup or honey (optional, balances acidity)
- 1 tbsp apple cider vinegar (finish for brightness)
- Optional add-ins: 1 small jalapeño (minced), 1 cup corn kernels, 1 chopped chipotle in adobo for smoky heat
- Toppings (optional but encouraged): Greek yogurt, shredded cheddar, chopped cilantro, sliced green onions, lime wedges, avocado
Cooking Instructions
- Warm the pot: Heat olive oil in a large Dutch oven over medium. Add onion and bell pepper; cook 4–5 minutes until softened and lightly golden.
- Aromatics on deck: Stir in garlic (and jalapeño if using). Cook 30–60 seconds until fragrant—don’t burn it, unless “bitter” is your favorite flavor.
- Brown the meat: Add ground turkey.
Break it up with a spatula and cook 5–7 minutes until no longer pink. Season with 1/2 tsp salt and pepper now for baseline flavor.
- Bloom the spices: Add chili powder, cumin, smoked paprika, oregano, and cayenne. Stir 1 minute to wake everything up.
Add tomato paste and cook another minute until brick red and glossy.
- Build the base: Pour in crushed tomatoes, fire-roasted tomatoes, broth, black beans, and maple syrup (if using). Stir well and bring to a gentle simmer.
- Simmer low and slow: Reduce heat to low, cover partially, and simmer 25–30 minutes, stirring occasionally. Add corn or chipotle now if using.
You’re looking for a thick, rich consistency.
- Finish strong: Stir in apple cider vinegar and taste. Adjust salt, pepper, and heat. If it’s too thick, splash in a bit more broth; too thin, simmer uncovered for 5–10 minutes.
- Serve: Ladle into bowls and top with Greek yogurt, cheddar, cilantro, and a squeeze of lime.
Pretend you own a cozy mountain lodge. It helps.
Storage Instructions
- Fridge: Cool completely and store in airtight containers for 4–5 days. Flavor actually improves by day two—science and sorcery.
- Freezer: Portion into freezer-safe containers or bags and freeze up to 3 months.
Leave headspace for expansion.
- Reheat: Stovetop over medium with a splash of broth or water, or microwave in 60–90 second bursts, stirring between.
- Meal prep tip: Store toppings separately so they stay fresh and crunchy. Nobody wants sad cilantro.
Nutritional Perks
- High protein: Turkey plus black beans delivers roughly 30–35g protein per hearty serving (varies with toppings and portion size).
- Fiber-packed: Beans bring 10g+ fiber per bowl, supporting gut health and steady energy. Your future self will thank you.
- Lower fat, big flavor: Lean meat and a little olive oil keep calories in check while smoked paprika and cumin do the heavy lifting.
- Micronutrient-rich: Tomatoes add lycopene; peppers and beans bring potassium, iron, and folate.
It’s comfort food with benefits—IMO, the best kind.
Pitfalls to Watch Out For
- Under-seasoning: Taste as you go. Salt, acid, and heat should be balanced. A tiny splash of vinegar at the end can rescue a flat chili.
- Rushing the simmer: Ten minutes won’t cut it.
Give it time for the flavors to mingle like an extrovert at a dinner party.
- Watery texture: If it’s thin, simmer uncovered to reduce. If too thick, add broth a few tablespoons at a time.
- Spice blowout: Start mild with cayenne and add more at the end. You can add heat, but you can’t remove it (sad trombone).
- Bean mush: Stir gently and avoid overcooking once the beans are in.
They like attention, not aggression.
Alternatives
- Protein swaps: Ground chicken, extra-lean beef, or crumbled firm tofu. For plant-based, use 12–16 oz tempeh or a hearty soy crumble.
- Bean variety: Kidney, pinto, or a mix. For a lower-carb version, reduce beans by half and add diced zucchini or cauliflower rice.
- Spice profile: Add cocoa powder (1 tsp) and cinnamon (1/4 tsp) for a mole-inspired vibe.
Or use ancho chili powder for deeper smokiness.
- No-tomato route: Use roasted red pepper puree and extra broth, then thicken with a spoon of tomato-free salsa or pureed beans.
- Dairy-free toppings: Swap Greek yogurt and cheddar for avocado, cashew cream, or dairy-free shreds.
FAQ
How can I make this chili even higher in protein?
Add an extra 1/2 pound of lean turkey, or stir in 1 cup of cooked quinoa during the last 10 minutes. Topping with Greek yogurt also sneaks in more protein.
Is it spicy?
Moderately, but it’s flexible. Reduce or omit cayenne for mild, or add a minced jalapeño and a chipotle in adobo for a bolder kick.
Can I use a slow cooker?
Yes.
Sauté aromatics and brown the meat on the stovetop first, then transfer everything to a slow cooker and cook on low for 6–7 hours or high for 3–4 hours. Finish with vinegar and adjust seasoning.
How do I thicken chili without cornstarch?
Simmer uncovered to reduce, or mash a ladleful of beans against the pot and stir them back in. This adds body without extra ingredients.
What’s a good serving size?
About 1.5 cups per person for a filling meal.
Pair with a side salad or a small slice of cornbread if you’re feeling fancy.
Can I make it low-sodium?
Use no-salt-added tomatoes, low-sodium broth, and rinse your beans thoroughly. Salt to taste at the end; you’ll likely need less than you think.
Does it freeze well with beans?
Absolutely. Beans hold up nicely in chili.
Just reheat gently and add a splash of broth if it thickens in the freezer.
Wrapping Up
This Healthy High Protein Chili Recipe for Cozy Nights is equal parts comfort and performance fuel—big flavor, big protein, and minimal hassle. Make a pot once, eat like a legend for days. Whether you’re feeding a crowd, meal prepping, or just surviving Monday, this chili shows up and does the work.
FYI: leftovers get even better, so maybe make a double batch and call it strategic planning.
High Protein Chili
Ingredients
Method
- Heat olive oil in a large Dutch oven over medium. Add onion and bell pepper; cook for 4–5 minutes until softened and lightly golden.
- Stir in garlic (and jalapeño if using). Cook for 30–60 seconds until fragrant.
- Add ground turkey, breaking it up with a spatula. Cook for 5–7 minutes until no longer pink. Season with 1/2 tsp salt and pepper.
- Add chili powder, cumin, smoked paprika, oregano, and cayenne. Stir for 1 minute.
- Add tomato paste and cook another minute until brick red and glossy.
- Pour in crushed tomatoes, fire-roasted tomatoes, broth, black beans, and maple syrup (if using). Stir well and bring to a gentle simmer.
- Reduce heat to low, cover partially, and simmer for 25–30 minutes, stirring occasionally.
- Stir in apple cider vinegar and adjust salt, pepper, and heat. If too thick, add more broth; if too thin, simmer uncovered for 5–10 minutes.
- Ladle into bowls and top with Greek yogurt, cheddar, cilantro, and lime.