Looking for a healthy chili recipe that’s both satisfying and nutritious? This version of classic chili skips the excess oil and sodium while keeping all the bold, comforting flavors you love. Packed with lean ground turkey (or plant-based protein), beans, and veggies, this dish makes the perfect wholesome weeknight dinner. It’s high in protein, rich in fiber, and ideal for meal prep. Plus, it’s easy to customize for vegan or gluten-free diets!
Ingredients
Here’s everything you’ll need for this healthy chili recipe (serves 4):
- 1 tablespoon olive oil (optional for sautéing)
- 1 pound lean ground turkey or chicken (or plant-based crumble)
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 red bell pepper, diced
- 1 zucchini, chopped
- 1 (15-ounce) can black beans, drained and rinsed
- 1 (15-ounce) can kidney beans, drained and rinsed
- 1 (15-ounce) can diced tomatoes
- 1 (8-ounce) can tomato sauce
- 1 cup low-sodium chicken or vegetable broth
- 2 tablespoons chili powder
- 1 teaspoon cumin
- ½ teaspoon smoked paprika
- ½ teaspoon salt (adjust to taste)
- ¼ teaspoon black pepper
- ¼ teaspoon cayenne pepper (optional for heat)
- Fresh cilantro and lime wedges for garnish
Step-by-Step Instructions
- Sauté the aromatics:
Heat olive oil in a large pot over medium heat. Add diced onion and garlic, sauté for 2–3 minutes until fragrant. - Cook the protein:
Add ground turkey (or plant-based alternative). Cook for 5–6 minutes, breaking it apart with a spatula until browned. - Add the vegetables:
Stir in bell pepper and zucchini. Cook for 3 minutes to soften. - Season:
Sprinkle in chili powder, cumin, smoked paprika, salt, pepper, and cayenne. Stir to coat everything evenly. - Add the beans and tomatoes:
Pour in diced tomatoes, tomato sauce, and beans. Stir well. - Simmer:
Add broth, bring to a boil, then reduce heat to low. Cover and simmer for 20 minutes, stirring occasionally. - Taste and adjust:
Add more salt, pepper, or spices as needed. - Serve:
Ladle into bowls, top with fresh cilantro and a squeeze of lime juice.
Nutrition Facts
| Serving Size | Calories | Protein | Carbs | Fat | Fiber |
| 1 bowl (about 2 cups) | 350 kcal | 28g | 30g | 10g | 8g |
Tips & Variations
- Make it vegan: Use lentils or tofu instead of turkey and swap chicken broth for vegetable broth.
- Add more veggies: Try corn, spinach, carrots, or sweet potatoes for extra nutrients.
- Spice it up: Add jalapeños or chipotle peppers for smoky heat.
- Meal prep tip: This chili tastes even better the next day! Store in the fridge for up to 5 days or freeze for up to 3 months.
- Low-carb version: Skip one can of beans and add extra zucchini or cauliflower rice.
Serving Suggestions
Serve your healthy chili recipe with:
- A dollop of Greek yogurt or avocado slices instead of sour cream.
- A sprinkle of shredded cheese or nutritional yeast for extra flavor.
- Brown rice, quinoa, or whole-grain bread on the side.
- Fresh lime juice and chopped cilantro on top for brightness.
Perfect for family dinners, potlucks, or weekly meal prep!
FAQs
1. Can I make this chili in a slow cooker?
Yes! Brown the meat and sauté onions/garlic first, then transfer all ingredients to your slow cooker. Cook on low for 6–7 hours or high for 3–4 hours.
2. Can I freeze this healthy chili recipe?
Absolutely. Let it cool completely, then store in airtight containers for up to 3 months. Thaw overnight in the fridge before reheating.
3. How can I make this chili thicker?
Simmer uncovered for the last 10 minutes or mash a few beans with a spoon to naturally thicken the broth.
4. What toppings go best with chili?
Healthy toppings include avocado, diced onion, chopped cilantro, plain Greek yogurt, or a sprinkle of cheese.
Conclusion
This healthy chili recipe delivers all the comfort of a traditional chili while being lighter, high in protein, and full of flavor. Whether you’re meal prepping for the week or cooking for family night, this hearty dish will keep everyone satisfied. Give it a try—you’ll love how nourishing and simple it is!
