Easy High Protein Turkey Chili

High protein turkey chili made with lean ground turkey, black beans, and corn all in one pan for easy meal prep. Spinach is mixed in to pack in more nutrients.

Easy High Protein Turkey Chili

Why You’ll Love Easy High Protein Turkey Chili

Delicious flavor from the spices. Spice level can be adjusted to your preference by adding more chili powder and using stronger green chilis. This recipe is packed with protein, fiber, vitamins, and minerals. Each serving has 32 grams of protein from the turkey and black beans. The onion, corn, tomatoes, and spinach supply a variety of vitamins and minerals to keep your body healthy and feeling at its best.  

Perfect for meal prep since it is made in one pan. Canned items shorten prep time. To reduce the sodium content, use no added salt or reduced sodium canned foods. Chili freezes well. If you don’t want to eat the same meal for 5 days, then you can eat a few meals this week and freeze a few meals for next week.

Full of Fiber

Fiber is important for regular bowel movements, lowering cholesterol levels, and stabilizing blood sugar levels. It also reduces the risk for several diseases including heart disease and diabetes.

The USDA’s Dietary Guidelines for Americans recommend adult women should consume 22 to 28 g fiber per day and adult men should consume 28 to 34 g fiber per day depending on age. One serving of Easy High Protein Turkey Chili contains 13 g fiber. Eating this one meal will meet almost half of your daily fiber needs.

Ingredients

  • Onion: Adds flavor and rich in antioxidants.
  • Ground Turkey: The bulk of the protein supply.
  • Cumin, chili powder, and cayenne pepper: The spices. This recipe is mild. Use stronger chili powder or increase the amounts to bring the heat.  
  • Black Beans: Provide additional protein and high in fiber to keep you feeling full.
  • Corn: Also provides fiber and is a good source of B vitamins, including folate.   
  • Diced Tomato: Provides the sauce base. Tomatoes are high in vitamin C and potassium.
  • Frozen Spinach: Good source of folate, iron, and vitamins A and C. Easy to mix in this recipe as it tastes like the tomato and spices.
  • Green chilis: adds more spice.

How to Make High Protein Turkey Chili

  1. In a large skillet, over medium heat, add olive oil.  
  2. Add onion to skillet and sauté for about 3 minutes.
  3. Add ground turkey. Crumble into smaller pieces while it cooks. Mix in chili powder, cumin, and cayenne pepper. Cook until no longer pink.
  4. Add diced tomatoes and water. Stir to combine.
  5. Add black beans, corn, green chili peppers, and frozen spinach. Don’t drain the canned foods to provide more liquid. Stir to combine. Bring to a boil, then reduce heat.
  6. Cover and simmer for 20-30 minutes. Adjust spices to taste. 
  7. Garnish as you like with cheese and avocado.

Toppings for Easy High Protein Turkey Chili

I love avocado with my chili to add healthy fats. When the avocados aren’t ripe yet, I like to use Trader Joe’s Avocado’s Number Guacamole to Go. Shredded cheese, sour cream, and Greek yogurt make great toppings. Add crunch with tortilla chips on top or scoop up the chili with chips. Add what you enjoy.

Easy High Protein Turkey Chili in a bowl with sliced avocado on top.

Tips

  • Adjust the spice level to your preference. This recipe is mild. Add more chili powder and cayenne pepper to increase the heat. You can also use stronger green chilis.  
  • Don’t like spinach? Try bell peppers instead. You can find frozen cut up bell peppers to make it easy, like Trader Joe’s frozen Mélange A Trois Bell Peppers.
  • Hate cutting onions? Use a vegetable chopper to quickly cut your onion and minimize the tears.
  • Freezes well. Divide the recipe into meal containers prior to freezing to have meals ready to go when hungry.
  • Need a bigger serving? Divide the recipe into 4 servings. Provides 509 calories, 40 g protein, 54 g carbs, 16.6 g fiber, and 16 g fat.

More Meal Prep Recipes

Free Meal Plan

Having trouble deciding what meals to prep for the week? Get my FREE 7-Day Meal Plan for inspiration!

Easy High Protein Turkey Chili in a bowl with sliced avocado on top.

Easy High Protein Turkey Chili

Lean ground turkey, black beans, and corn made all in one pan for easy meal prep. Spinach is mixed in to pack in more nutrients.
Prep Time 5 minutes
Cook Time 40 minutes
Total Time 45 minutes
Course Main Course
Cuisine American
Servings 5
Calories 407 kcal

Ingredients
  

  • 2 tsp. olive oil
  • 1 medium white onion, diced
  • 20 oz ground turkey 93% lean
  • 2 tbsp. chili powder
  • 2 tsp. cumin
  • 1/4 tsp. cayenne pepper
  • 15 oz diced tomato canned
  • 1 cup water
  • 15 oz black beans canned
  • 15 oz corn canned
  • 7 oz diced green chili peppers canned
  • 1 cup frozen spinach

Instructions
 

  • In a large skillet, over medium heat, add olive oil.  
  • Add onion to skillet and sauté for about 3 minutes.
  • Add ground turkey. Crumble into smaller pieces while it cooks. Mix in chili powder, cumin, and cayenne pepper. Cook until turkey is no longer pink.
  • Add diced tomatoes and water. Stir to combine.
  • Add black beans, corn, green chili peppers, and frozen spinach. Don't drain the canned foods to provide more liquid. Stir to combine. Bring to a boil, then reduce heat.
  • Cover and simmer for 20-30 minutes. Adjust spices to taste. Add more water if you want it to be more like soup.
  • Garnish as you like with cheese and avocado.

Notes

  • Adjust the spice level to your preference. This recipe is mild. Add more chili powder and cayenne pepper to increase the heat. You can also use stronger green chilis. 
  • Don’t like spinach? Try bell peppers instead. You can find frozen cut up bell peppers to make it easy, like Trader Joe’s frozen Mélange A Trois Bell Peppers.
  • Hate cutting onions? Use a vegetable chopper to quickly cut your onion and minimize the tears.
  • Freezes well. Divide the recipe into meal containers prior to freezing to have meals ready to go when hungry.
  • Need a bigger serving? Divide the recipe into 4 servings. Provides 509 calories, 40 g protein, 54 g carbs, 16.6 g fiber, and 16 g fat.
 
Nutrition information is provided as a courtesy only. This information comes from online calculators. Figures are only estimates.

Nutrition

Calories: 407kcalCarbohydrates: 43gProtein: 32gFat: 13gFiber: 13g
Keyword high protein, meal prep, turkey chili
Tried this recipe?Let us know how it was!

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating




Scroll to Top