Healthy turkey chili made with lean ground turkey, kidney beans and corn. This famous recipe is perfectly spiced, packed with plenty of protein and fiber, and is simply the BEST. Make it on the stovetop or in your slow cooker for an easy, delicious weeknight dinner.
I normally don’t declare recipes the best for just any reason. In fact, if I’m saying something is the BEST, then it’s for a very good reason. Most of the time, it’s because several people have tried a recipe and said it was the best thing they’ve ever tasted. This usually happens when I bake cookies.
In 2015, I made this healthy turkey chili that is now famous on the internet. I had no idea that Ambitious Kitchen would soon be known for it. When I made it for the first time, I was amazed at how thick it was and how good the taste was. Fast-forward almost 10 years and it’s one of the all-time MOST POPULAR recipes on Ambitious Kitchen. And for good reason!.
People quickly put it in their recipe boxes, sent it to family and friends, and bookmarked it on their phones. I’m obsessed and I’m pretty sure the chili lovers of the world are, too.
Turkey chili is often touted as a healthy and nutritious dish, perfect for those looking to lose weight. But can eating turkey chili really help you shed those extra pounds? In this article, we’ll take an in-depth look at whether turkey chili can be an effective part of a weight loss diet.
What Is Turkey Chili?
Turkey chili is a delicious chili made with ground turkey instead of beef. It is a protein-packed dish that also includes fiber-rich vegetables like tomatoes, beans, peppers, and onions. Turkey chili can be seasoned with chili powder, cumin, garlic, and other spices It makes for a hearty, savory one-pot meal
Compared to beef chili, turkey chili tends to be lower in saturated fat and calories. A 3-ounce serving of 90% lean ground turkey contains around 120 calories and 1 gram of saturated fat, while the same amount of 80% lean ground beef contains around 180 calories and 6 grams of saturated fat. This makes turkey a great lean protein choice for those watching their weight
Nutrition Benefits of Turkey Chili
So what exactly makes turkey chili a good option for weight loss? Here are some of its top nutrition benefits:
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High in protein: Protein is exceptionally important for losing weight. It boosts metabolism, reduces appetite, and helps maintain and build muscle mass. A bowl of turkey chili can pack over 30 grams of satiating protein.
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Low in calories: Turkey is a naturally lean meat, and using it instead of fatty beef can drastically cut down the calories in chili. Turkey chili is typically lower in calories than beef chili.
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High in fiber: Ingredients like beans, tomatoes, and peppers make turkey chili a great source of fiber. Fiber promotes feelings of fullness and supports healthy digestion.
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Packed with vitamins and minerals: Turkey chili provides a wide array of vitamins and minerals from ingredients like tomatoes, peppers, onions, and beans. These nutrients can help support overall health.
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Hearty and satisfying: A warm bowl of chili filled with lean protein, fiber, and vegetables can leave you feeling full and content. This satisfaction can prevent overeating and snacking between meals.
Does Turkey Chili Help With Weight Loss?
Based on its stellar nutrition profile, turkey chili can absolutely be an effective component of a weight loss diet. Here’s a look at some of the key ways it can aid weight loss:
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Promotes satiety: The protein and fiber in turkey chili helps you feel full and satisfied after eating. This can lead to reduced calorie intake at subsequent meals and prevent overeating.
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Boosts metabolism: The protein and capsaicin from chili peppers gives your metabolism a kick, supporting greater calorie and fat burning.
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Builds and preserves lean muscle mass: Turkey chili provides lean protein that can help build and maintain muscle. More muscle means a higher resting metabolism.
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Low in calories and fat: Turkey chili is lower in calories and fat compared to other chili varieties, making it easier to cut calories without feeling deprived.
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Provides key nutrients: Turkey chili supplies nutrients like vitamin C, potassium, and iron that support overall health and energy levels needed for physical activity.
Tips for Making Weight Loss Friendly Turkey Chili
Follow these simple tips to make sure your turkey chili recipe aids your weight loss goals:
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Use 90% or higher lean ground turkey. This minimizes saturated fat and calories.
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Load up on fiber-rich veggies like peppers, carrots, and squash. They provide nutrients and keep you full.
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Use plenty of spices and limit added salt. Chili powder, cumin, oregano, and garlic amp up flavor.
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Choose lower sodium beans or rinse canned beans before using. This reduces bloating and water retention.
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Top with fresh ingredients like avocado, cilantro, Greek yogurt or chopped scallions rather than cheese and sour cream.
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Pair your turkey chili with a salad or cauliflower rice. The extra veggies can help fill you up.
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Freeze individual servings in batches for quick, healthy weeknight meals.
Sample Weight Loss Friendly Turkey Chili Recipe
Here is an easy sample recipe for a lean turkey chili that can support your weight loss goals:
Ingredients:
- 1 lb 90% lean ground turkey
- 1 onion, diced
- 3 cloves garlic, minced
- 1 red bell pepper, chopped
- 1 jalapeno, minced
- 2 tbsp chili powder
- 1 tbsp cumin
- 1 tsp oregano
- 1 28-oz can no-salt added diced tomatoes
- 1 15-oz can kidney beans, rinsed and drained
- 32 oz low-sodium chicken broth
Instructions:
- In a pot over medium heat, cook ground turkey until browned, 5-7 minutes. Drain excess fat.
- Add onion, garlic, bell pepper and jalapeno. Cook until softened, 3-5 minutes.
- Stir in spices and cook 1 minute more.
- Add diced tomatoes, beans and chicken broth. Bring to a boil then reduce heat and simmer for 15 minutes.
- Serve hot topped with fresh avocado, cilantro and a squeeze of lime.
This version uses lean turkey, spices, and low-sodium ingredients to create a flavorful chili that only has around 300 calories per generous bowl. Enjoy this turkey chili as part of balanced diet and active lifestyle for best weight loss results.
The Verdict on Turkey Chili for Weight Loss
Based on its stellar nutrition stats, there’s no question that turkey chili can be an incredibly healthy, waistline-friendly meal. Choosing turkey over higher-fat meats, loading up on fiber-rich veggies, and controlling portion sizes are key for making this dish work within the context of a weight loss diet.
Turkey chili makes for a nutritious, protein-packed option that can help curb hunger, fire up your metabolism and slim your physique. Include it in your weekly meal prep along with other lean proteins, produce and whole grains, and you have a recipe for weight loss success.
What to serve with this turkey chili
This hearty chili goes great with these honey pumpkin cornbread muffins, my favorite cornbread recipe ever, or even these simple gluten-free crackers. If you’re serving a crowd for a party or game day, add these sides to your table:
Get all of my appetizers here, and side dishes here!
Storing & freezing tips
- That’s right, this healthy turkey chili will stay good in the fridge for 7 days. Once your chili is completely cool, put it in an airtight container (or several, if you want to make it ahead of time) and put it in the fridge. Don’t add any extra toppings at this point. You can heat it up again in the microwave with a bowl that is safe for microwaves, or you can do it on the stove. Add your toppings once you’re ready to serve!.
- In the freezer: chili is the BEST meal to put in the freezer! Just follow the steps above, but instead of putting the turkey chili in the fridge, put it in the freezer for up to three months. To reheat, let the chili thaw overnight and then heat it up on the stove or in the microwave when you’re ready to eat.
The EASY 5 ingredient turkey chili I’m eating for FAST WEIGHT LOSS
FAQ
Can you eat chili and lose weight?
Does turkey chili have a lot of calories?
Is it healthy to eat turkey chili every day?
Can I eat turkey while trying to lose weight?
Can you eat turkey chili with ground beef?
You can still have a perfectly healthy bowl of chili with ground beef, but using turkey instead—like in this simple Turkey Chili recipe—helps you keep the protein levels high while significantly lowering the calorie and fat content. Get our recipe for Turkey Chili.
Is chili powder good for your stomach?
Chili powder is made from red chilies that contain a compound called capsaicin, which accounts for the pungency of chili peppers. Capsaicin can cause intense short-term symptoms like stomach pain, diarrhea, and vomiting in those who consume very large amounts, like amounts consumed in pepper eating contests. Based on available evidence it is possible that chronic consumption of large amounts of chili powders may contribute to stomach ulcers in people who are already predisposed to them due to other factors such as stomach inflammation, chronic alcohol consumption, or regular consumption of anti-inflammatory drugs like aspirin. There is not enough human evidence to conclude capsaicin inhibits the bacterial strain Helicobacter pylori, a common cause gastrointestinal symptoms including stomach inflammation and ulcers.
Can you make Turkey chili in a slow cooker?
Here’s a few pointers for making the BEST healthy turkey chili recipe in a slow cooker. Spices – Spices are key to making the BEST tasting chili particularly the smoked paprika. Smoked paprika is much more flavorful than plain paprika. Also, check the date of your spices. If they’re more than 2 years old, it’s time to toss and replace them.
How long does Turkey chili stay good in the fridge?
In the refrigerator: this healthy turkey chili will stay good in your fridge for about 1 week. Once your chili is completely cooled, just place it in an airtight container (or multiple, if you’d like to meal prep it) without the additional toppings and place it in the fridge.
Is there a low calorie vegetable chili?
If you are watching your calorie and fat intake, this low-calorie vegetable chili recipe from The Spruce Eats is also almost fat-free. It has red bell pepper, green bell pepper, corn, carrot, and kidney beans, with a bit of soy sauce for extra umami flavor. Get the recipe from The Spruce Eats.
How does broccoli help with weight loss?
Broccoli has few calories and is rich in fiber, like most vegetables, this ensures greater satiety, making you eat less of other high-calorie foods. This helps to leave the diet in caloric deficit and consequently weight loss.