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Healthy high protein chili with Greek yogurt, cilantro, and fresh lime served in a white bowl.

High-Protein Low-Calorie Turkey Chili with Lentils & Quinoa

4.80 from 5 votes
A thick, smoky, and flavor-packed chili made with lean ground turkey, beans, lentils, and quinoa for a hearty, high-protein meal that’s still under 450 calories per serving with 53 grams of protein and 13 grams of fiber. Perfect for meal prep and cozy nights in.
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Prep Time 15 minutes
Cook Time 45 minutes
Total Time 1 hour

Video

Servings : 6 servings

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Ingredients

Base
  • 1 tbsp olive oil
  • 1 medium onion, diced
  • 1 red bell pepper, diced
  • 3 cloves garlic, minced
  • 1½ lbs lean ground turkey (93–99%), lean ground beef and chicken also work
  • 2 tbsp tomato paste
Spices
  • 2 tbsp chili powder
  • 1 tsp smoked paprika
  • 1 tsp ground cumin
  • ½ tsp ground coriander
  • ¼ tsp ground cinnamon
  • 1 tsp unsweetened cocoa powder
  • 1 tsp salt, plus more to taste
Broth
  • 1 14.5-ounce can fire-roasted diced tomatoes
  • 1 14.5-ounce can tomato purée
  • 1 15-ounce can black beans, drained and rinsed
  • 1 15-ounce can kidney beans, drained and rinsed
  • ¼ cup dried green lentils, rinsed
  • ¼ cup uncooked quinoa, rinsed
  • 3 cups chicken bone broth, or low-sodium chicken broth
  • 1 tbsp apple cider vinegar
  • juice of 1 lime
Suggested toppings
  • dollop of Greek yogurt
  • sliced fresh jalapeño
  • extra lime juice
  • chopped cilantro
Start Cooking

Instructions
 

  1. Sauté the aromatics
    Heat 1 tbsp olive oil in a large pot over medium heat. Add 1 diced onion and 1 diced red bell pepper and cook for 5 to 6 minutes until softened. Stir in 3 minced garlic cloves and cook 1 minute more.
    Sauteed onion and red bell pepper in a Dutch oven for high protein low calorie turkey chili.
  2. Brown the turkey
    Add 1½ pounds lean ground turkey, breaking it apart with a spoon until browned and cooked through.
    Browning lean ground turkey with onions and peppers while making healthy high protein low calorie chili.
  3. Build the flavor base
    Stir in 2 tbsp tomato paste, 2 tbsp chili powder, 1 tsp smoked paprika, 1 tsp ground cumin, ½ tsp ground coriander, ¼ tsp cinnamon, 1 tsp cocoa powder, and 1 tsp salt. Cook for 2 to 3 minutes to bloom the spices and deepen the flavor.
    Adding tomato paste and spices to ground turkey mixture for high protein low calorie chili recipe.
  4. Simmer the chili
    Add 1 can fire-roasted diced tomatoes, 1 can tomato purée, 1 can black beans, 1 can kidney beans, ¼ cup green lentils, ¼ cup quinoa, and 3 cups chicken bone broth. Stir to combine, bring to a boil, then reduce heat and simmer uncovered for 35 to 40 minutes, stirring occasionally, until thickened and the lentils and quinoa are tender.
    Simmering high protein low calorie turkey chili with beans, lentils, and quinoa in a red Dutch oven.
  5. Finish and serve
    Stir in 1 tbsp apple cider vinegar and the juice of 1 lime. Adjust salt to taste. Serve hot, garnished with fresh cilantro and your choice of toppings like a dollop of Greek yogurt, sliced jalapeño, or extra lime juice.
    Bowl of high protein low calorie turkey chili topped with Greek yogurt, jalapeño slices, and lime wedges.

Nutrition

Calories: 427kcalCarbohydrates: 41gProtein: 53gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 3gTrans Fat: 0.03gCholesterol: 112mgSodium: 741mgPotassium: 1080mgFiber: 13gSugar: 6gVitamin A: 2198IUVitamin C: 34mgCalcium: 114mgIron: 7mg

Notes

  • Make it vegan: Use plant-based ground “meat” and vegetable broth.
  • Thicker texture: Simmer longer uncovered or mash a few beans in the pot.
  • Meal prep: Keeps well for up to 5 days in the fridge or up to 3 months in the freezer.