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Ultimate High Protein Turkey and Bean Chili

Close-up of a white bowl filled with rich, meaty high protein chili featuring kidney beans and black beans.
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This hearty, high protein chili uses lean ground turkey and two types of beans to create a filling, flavorful meal perfect for weeknight dinners or meal prep. It delivers robust taste and satisfying texture.

Ingredients

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  • 1 tablespoon olive oil
  • 1.5 pounds lean ground turkey (93% lean or higher)
  • 1 large yellow onion, chopped
  • 1 green bell pepper, chopped
  • 3 cloves garlic, minced
  • 1 (15 ounce) can black beans, rinsed and drained
  • 1 (15 ounce) can kidney beans, rinsed and drained
  • 1 (28 ounce) can crushed tomatoes, undrained
  • 1 (15 ounce) can tomato sauce
  • 1 cup low-sodium chicken broth
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1 teaspoon dried oregano
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon cayenne pepper (optional, for heat)
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper

Instructions

  1. Heat the olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat.
  2. Add the ground turkey to the pot. Break it up with a spoon and cook until browned completely, about 6 to 8 minutes. Drain off any excess grease.
  3. Add the chopped onion and bell pepper to the pot with the turkey. Cook until the vegetables soften, about 5 minutes.
  4. Stir in the minced garlic, chili powder, cumin, oregano, smoked paprika, cayenne pepper (if using), salt, and black pepper. Cook for 1 minute until the spices are fragrant.
  5. Pour in the crushed tomatoes, tomato sauce, chicken broth, rinsed black beans, and rinsed kidney beans. Stir everything together well.
  6. Bring the chili mixture to a simmer. Once simmering, reduce the heat to low, cover the pot partially, and let it cook for at least 30 minutes, stirring occasionally. For deeper flavor, simmer for 1 hour.
  7. Taste the chili and adjust salt and pepper as needed before serving.

Notes

  • For slow cooker preparation: After browning the turkey and sautéing the vegetables on the stovetop, transfer all ingredients to a slow cooker. Cook on low for 6 to 8 hours or on high for 3 to 4 hours.
  • For Instant Pot preparation: Sauté the turkey and vegetables using the Sauté function. Add all remaining ingredients, secure the lid, and cook on High Pressure for 10 minutes. Allow for a Natural Pressure Release for 10 minutes before venting the remaining pressure.
  • This recipe yields approximately 30 grams of protein per serving.
  • Serve with toppings like shredded cheese, Greek yogurt, avocado, or fresh cilantro.

Nutrition

Find it online: https://cookingbymia.com/high-protein-chili-recipe-turkey-bean/