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Healthy Turkey Chili with Black Beans – Easy High Protein Meal

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This healthy turkey chili with black beans is a quick, easy, and high-protein meal that’s perfect for busy weeknights. Packed with lean turkey, fiber-rich black beans, and a depth of flavor from bloomed spices, it’s a crowd-pleaser that tastes like it’s been simmering all day.

Ingredients

Scale
  • 2 tablespoons olive oil
  • 1 large yellow onion, diced
  • 1 medium red bell pepper, diced
  • 1 jalapeño, seeded and minced
  • 4 cloves garlic, minced
  • 1.5 lbs (680g) lean ground turkey (93/7)
  • 3 tablespoons chili powder
  • 2 teaspoons ground cumin
  • 1 teaspoon smoked paprika
  • 1 teaspoon dried oregano
  • ¼ teaspoon crushed red pepper flakes (optional)
  • 1 can (15 oz / 425g) fire-roasted diced tomatoes
  • 1 can (8 oz / 227g) tomato sauce
  • 2 cans (15 oz / 425g each) black beans, rinsed and drained
  • 1 cup (240ml) low-sodium chicken broth
  • 1 teaspoon salt (plus more to taste)
  • Black pepper to taste
  • Fresh lime juice (from ½ a lime)

Instructions

  1. Prepare the Base: Place a large pot over medium heat and add 2 tablespoons of olive oil. Once shimmering, add the diced onion and red bell pepper. Cook for 5-7 minutes, stirring occasionally, until softened and translucent. Add the minced jalapeño and garlic, and cook for another minute until fragrant.
  2. Brown the Turkey: Push the vegetables to the sides of the pot and add the ground turkey. Break it up with a wooden spoon. Cook for 6-8 minutes, stirring occasionally, until the turkey is no longer pink and browned bits form on the bottom of the pot.
  3. Bloom the Spices: Add the chili powder, cumin, smoked paprika, dried oregano, and crushed red pepper flakes (if using) to the pot. Stir constantly for 1 minute until the spices are fragrant and slightly darkened.
  4. Build the Chili: Pour in the fire-roasted diced tomatoes (with juices), tomato sauce, and rinsed black beans. Add the chicken broth. Stir thoroughly, scraping up any browned bits from the bottom. Add 1 teaspoon of salt and a generous amount of black pepper.
  5. Simmer: Bring the chili to a gentle boil, then reduce heat to low. Cover the pot with the lid slightly ajar and let it simmer for 25-30 minutes, stirring occasionally, until thickened and flavors meld.
  6. Finish and Adjust: Remove the pot from heat. Stir in the fresh lime juice. Taste and adjust seasoning with more salt, cumin, or heat as needed.
  7. Rest and Serve: Let the chili sit, covered, for 5-10 minutes before serving. Ladle into bowls and top with desired garnishes (e.g., cilantro, avocado, Greek yogurt).

Notes

For best flavor, bloom the spices in the hot fat for 1 minute. The lime juice at the end is essential for brightening the dish. Chili tastes even better the next day. Store in the refrigerator for up to 5 days or freeze for up to 3 months.

Nutrition

Keywords: healthy turkey chili, black bean chili, high protein chili, easy chili recipe, weeknight dinner, meal prep, gluten-free chili, dairy-free chili

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