This diabetes-friendly turkey chili is loaded with protein and packs some spice thanks to ingredients like jalapeño and red chili.
This diabetes-friendly turkey chili recipe has just the right balance of heat and flavor without being completely overwhelming.
Of course, if you like chili so spicy it makes your eyes water, don’t let me hold you back! Add as much heat as you like.
This meal is also high in protein, low-carb, and ready in just 30 minutes!
Why you will love diabetes-friendly turkey chili
- It’s bold, comforting, and full of flavor
- It’s low-carb and packed with protein (25 grams per serving!)
- You can customize it with your favorite toppings
- It’s great for leftovers or meal-prepping
- It’s ready in 30 minutes
Reader reviews
This recipe is so good! Really easy, will make.again!
Jenifer
I loved this! So simple and easy to make. Thank you!
Deborah
Diabetes-friendly turkey chili ingredients
This recipe uses simple, delicious ingredients for a satisfying chili with just the right amount of spice!
- Jalapeño — For a spicier pepper, look for a jalapeño with wrinkled skin and striations. If you prefer a milder pepper, choose one with smoother skin, which will be less hot.
- Red chili — You can remove the seeds for less heat or leave them in for a hotter flavor. You can also omit for a milder turkey chili.
- Garlic and onion — Add savory depth to the chili. I recommend using fresh, but you could use garlic powder and onion powder in a pinch.
- Ground turkey — Adds tons of lean protein and heartiness while still keeping the chili light.
- Black beans — I like to start with dried black beans and cook them at home, but you can use canned if you prefer. Just be sure to rinse and drain them well.
- Chopped tomatoes — A can of chopped tomatoes gives the chili acidity and a rich base.
- Chicken stock — I recommend using low-sodium stock so you can control the salt in the chili. You could also use a bouillon cube instead.
- Paprika — Adds a smoky note that goes so well with the savory turkey and black beans.
- Salt and pepper — Adjust to taste to enhance the natural flavors of the chili.
- Sour cream — I like to use fat-free, but you can use full-fat sour cream if you prefer. You could also swap out the sour cream for plain Greek yogurt.
- Green onion — The fresh, mild onion flavor is the perfect way to top off the chili.
How to make a diabetes-friendly turkey chili
- Chop the jalapeño, red chili, onion, and garlic.
- Sautée on a hot pan for 3-4 minutes until the onions become translucent.
- Add the ground turkey to the pan, stir to combine, and cook for another 5 minutes.
- Mix in the tomatoes, black beans, chicken stock (or bouillon cube), and spices, then let it simmer for 10-15 minutes.
- Top with sour cream and onion to serve.
Enjoy!
Recipe tips and tricks
- Sautéing the onions, garlic, jalapeño, and red chili together for a few minutes before adding the turkey enhances their flavors.
- Cook the ground turkey until it’s no longer pink before adding the rest of the ingredients.
Substitutions and variations
- You can swap the ground turkey with ground chicken or lean ground beef if you prefer.
- For a smoky flavor, I sometimes add a pinch of smoked paprika or chipotle powder.
- You can use pinto beans or kidney beans instead of black beans for a different texture.
What to eat with this recipe
I love having a little bread to dip in the chili or sop up anything left in the bottom of the bowl. Whole wheat flax dinner rolls, low-carb cornbread, or keto garlic bread always hit the spot.
If you’re looking for something extra comforting, baked French fries are also amazing for dipping in chili.
Craving a crispy side? Try a batch of keto cheese crackers!
Storage and freezing
- Leftover turkey chili can be stored in an airtight container in the refrigerator for up to 3 days. The flavors will deepen overnight, so don’t be surprised if it tastes even better the next day!
- You can freeze chili in freezer-safe containers for up to 6 months. I recommend freezing in individual servings so it’s easy to thaw only as much as you want.
More healthy chili recipes
I love hearty dishes like chili that are full of flavor and keep well in the fridge! Here are a few more of my favorites that I know you’ll enjoy:
For even more great meal inspiration, check out this roundup of my favorite delicious low-carb soup recipes!
Diabetes-Friendly Turkey Chili
This low-carb turkey chili is loaded with protein and can be ready in 30 minutes!
Ingredients
- 1 jalapeño
- 1 red chili
- 2 cloves garlic
- 3.5 ounces onion
- 16 ounces ground turkey, (93%)
- 3 ounces cooked black beans, (can be from a can)
- 1 can chopped tomatoes
- ½ cup chicken stock, (or just use ½ Knorr bouillon cube)
- 1 teaspoon paprika
- Pinch of salt and pepper
Toppings
- 4 tablespoons fat-free sour cream
- 1 tablespoon chopped green onion
Instructions
- Chop the jalapeño, red chili, onion, and garlic.1 jalapeño, 1 red chili, 2 cloves garlic, 3.5 ounces onion
- Sautée on a hot pan for 3-4 minutes until the onions become translucent.
- Add the ground turkey to the pan, stir to combine, and cook for another 5 minutes.16 ounces ground turkey
- Mix in the tomatoes, black beans, chicken stock (or bouillon cube), and spices, then let it simmer for 10-15 minutes.1 can chopped tomatoes, 3 ounces cooked black beans, ½ cup chicken stock, 1 teaspoon paprika, Pinch of salt and pepper
- Serve and top each bowl with sour cream and chopped green onions1 tablespoon chopped green onion, 4 tablespoons fat-free sour cream
Notes
This recipe is for 4 servings of chili.
Store in the refrigerator in an airtight container for 3-4 days or in the freezer for several months.
When topping your chili, the green onions are optional, but I strongly recommend the sour cream. It adds a freshness that really elevates that taste of the turkey chili.
To reduce the heat, remove the seeds from the red chili before chopping.
To increase the heat, use more than one red chili or add chili powder to the recipe.
To lower the carbs in this recipe, reduce or omit the amount of beans used.
You can use canned black beans or cook your own beans.
Nutrition Info Per Serving
Nutrition Facts
Diabetes-Friendly Turkey Chili
Amount per Serving
Calories
232
% Daily Value*
Fat
7.6
g
12
%
Saturated Fat
2.3
g
12
%
Trans Fat
0
g
Polyunsaturated Fat
0.1
g
Monounsaturated Fat
0
g
Cholesterol
91.3
mg
30
%
Sodium
728.2
mg
30
%
Potassium
163.5
mg
5
%
Carbohydrates
17.3
g
6
%
Fiber
2.4
g
10
%
Sugar
1.9
g
2
%
Protein
25.2
g
50
%
Vitamin A
435
IU
9
%
Vitamin C
31.1
mg
38
%
Calcium
59
mg
6
%
Iron
1.1
mg
6
%
Net carbs
14.9
g
* Percent Daily Values are based on a 2000 calorie diet.
K Smith
It’s delicious. I did add a little chili powder, didn’t have a red chili pepper, and 1/2 tsp of cumin. I will definitely make this again.
Gail Cox
Both husband and I loved this chili, made as written except for leaving out the red pepper (I didn’t have one) and adding about 1/2 tsp of cumin. It has a simplicity and straightforwardness I found welcome, and with the green onion and sour cream garnish, has everything you need and nothing you don’t. As a this week diagnosed diabetic, it was reassuring to find that I could make something quickly that was compliant with diabetes guidelines that my husband would also enjoy. Will definitely make again and again.
Sherri
What size can of tomatoes did you use? I have a jar of pickled jalapeño slices is that ok to use?
Christel Oerum
We just used a standard size can of tomato (14.5 OZ.). You can use the canned jalapeño but they won’t really have any bite/crush as they have been in liquid for so long
Paula
My first time cooking with ground turkey and I could not stand the smell or taste so added a second set of ingredients and it was perfect! Shared with extended family and everyone loved it!
MG
Absolutely DELICIOUS!
Madeleine
I made this for my mom who is Type 2 and she also needs to be on a renal diet. This has all the right ingredients to satisfy both.
Jenifer Dempsey
This recipe is so good! Really easy, will make.again!
Christel Oerum
So glad to hear that. Thank you for the review
Deborah Johnson
I loved this! So simple and easy to make. Thank you!