This low carb turkey chili is thick, smoky and loaded with lean ground turkey, red bell pepper and tomatoes, with no beans needed. It's ready in 40 minutes, has about 6g net carbs per bowl, and packs roughly 28g of protein to keep you full all evening.
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High-protein chili, at a glance: about 28g protein, 6g net carbs and 197 calories per bowl (a quarter of the pot, before toppings).
Chili is one of those meals that feels like a hug on a chilly night, and this version fits right into a low carb or keto way of eating. Pile on your favorite toppings, like avocado, sour cream, shredded cheese and jalapeno slices, and let everyone build their own bowl. And when you want to switch things up, my Low Carb Chili is another hearty pot that's perfect for game days and busy weeknights.
Key Ingredients & Substitutions
- Ground turkey. The star of the pot and where all that protein comes from. Extra-lean (99%) ground turkey gives you about 28g of protein per bowl; 93% lean turkey is a little juicier and still gives you around 22g. Ground chicken works the same way, and ground beef turns it into a richer chili.
- Why no beans? Beans are the biggest source of carbs in a traditional chili. A single cup of kidney or pinto beans has around 30g of net carbs, which would push one bowl well past a low carb budget. Leaving them out keeps this chili at about 6g net carbs per serving.
- What adds bulk instead. More meat, for a start: a full pound of turkey across four servings makes this a hearty, meaty chili. A whole chopped red bell pepper and a can of diced tomatoes add texture, color and body, and simmering uncovered at the end thickens everything so it eats like a real chili, not a soup. Want even more bulk? See the Variations below for zucchini, mushrooms and black soybeans.
- Chili powder, cumin, paprika and oregano. This is the classic chili spice blend. I like McCormick organic chili powder because it's pure chiles and spices with no added sugar or fillers. Check the label on any chili powder or packaged chili seasoning, since some include sugar or flour.
- Garlic paste and onion powder. They keep the prep fast. A tube of Amore garlic paste lives in my fridge for exactly this kind of recipe. Two fresh minced garlic cloves can replace it, and half a small diced onion can replace the onion powder (it adds about 1g net carb per serving).
- Cayenne. Start with ¼ teaspoon for a gentle kick, then add more at the end once you've tasted it. A splash of hot sauce works too.
- Canned diced tomatoes. Petite diced tomatoes break down nicely into the sauce. Fire-roasted tomatoes add a lovely smoky flavor if you have them.
Helpful Tips
Brown the turkey properly. Ground turkey is lean, so it won't brown much if the pan is crowded or not hot enough. Use a large, deep skillet or Dutch oven over medium-high heat and let the meat sit for a minute or two before you break it up. Those browned bits are where a lot of the flavor comes from.
Bloom the spices. Stir the chili powder, cumin, paprika, oregano and cayenne into the turkey and peppers and cook them for a minute before the tomatoes go in. Warming dried spices in the fat wakes them up and gives the chili a deeper, rounder taste.
Simmer for thickness. If your chili looks a little thin after 20 minutes, take the lid off and let it bubble gently for another 5 to 10 minutes. The liquid reduces and the chili thickens without any flour or cornstarch.
Season at the end. Canned tomatoes vary a lot in salt, so wait until the chili has simmered before adding salt and pepper. Taste, adjust, then taste again. A squeeze of lime juice right before serving brightens everything up.
Make it a day ahead. Like most chili, this one tastes even better the next day once the spices have had time to settle in. It's a great one to cook on Sunday for easy lunches all week.
Variations
- Slow cooker turkey chili. Brown the turkey with the onion powder and garlic paste in a skillet first (it really does taste better), then add it to a 6-quart slow cooker with all the remaining ingredients. Cook on low for 6 hours or on high for 3 hours, then season to taste.
- Instant Pot turkey chili. Brown the turkey on the Saute setting of your Instant Pot, stir in the pepper and spices, then add ¼ cup of chicken broth and scrape up any browned bits. Pour the tomatoes on top without stirring (this helps avoid a burn warning), seal, and pressure cook on high for 10 minutes. Let the pressure release naturally for 10 minutes.
- Add low carb "beans." If you miss the texture of beans, stir in a can of drained Eden black soybeans. They're very high in fiber, so a half cup has only about 1g net carb.
- Extra veggies. A diced zucchini or a cup of chopped mushrooms adds bulk for very few carbs. Stir them in with the bell pepper.
- White turkey chili. Swap the tomatoes for 1 cup of chicken broth and a can of diced green chiles, then stir in a little cream cheese at the end for a creamy, mild version.
- Turn up the heat. Add a diced jalapeno with the bell pepper, or a chopped chipotle in adobo for smoky heat.
Toppings & Serving Ideas
Half the fun of chili is the toppings! Set out bowls of diced avocado, sour cream, shredded cheddar, fresh cilantro, sliced green onions and jalapeno slices, and let everyone make their own. A scoop of Low Carb Chunky Guacamole with Cumin is especially good on top.
For something to go with it, try a spoonful over cauliflower rice or shirataki rice (my guide to shirataki noodles explains how to cook them), scoop it up with homemade Low Carb Tortilla Chips, or serve a square of Low Carb Cornbread with Bacon on the side.
Leftover chili is just as useful. Spoon it into halved bell peppers, top with cheese and bake for easy stuffed peppers, pile it over roasted cauliflower florets with melted cheddar for a chili cheese bowl, or serve it over a big handful of shredded lettuce for a quick taco-salad-style lunch.
Storing & Freezing
Let the chili cool, then store it in an airtight container in the fridge for up to 4 days. Keep the toppings separate so the avocado and sour cream stay fresh. Reheat individual portions in the microwave or the whole batch on the stove over medium-low heat, adding a splash of water or broth if it has thickened too much.
Turkey chili freezes beautifully. Portion it into freezer-safe containers or zip-top bags, leaving a little room for expansion, and freeze for up to 3 months. Thaw overnight in the fridge, then reheat on the stove until piping hot all the way through. Add fresh toppings just before serving.
FAQs
Can you have chili on keto?
Yes, as long as you skip the beans and watch for sugar in the seasoning. Traditional chili gets most of its carbs from beans, so a meat-based chili like this one, made with tomatoes, peppers and spices, fits easily into a keto diet. This turkey chili has about 6g net carbs per bowl, which is why it works for both keto and low carb eating.
How many net carbs are in a bowl of turkey chili?
One bowl (a quarter of this recipe, about 1 ¼ cups) has about 9g total carbs and 3g fiber, so roughly 6g net carbs before toppings. Toppings add a little: 2 tablespoons of sour cream or a quarter of an avocado each add about 1g net carb, and shredded cheese adds almost none.
How much protein is in this turkey chili?
About 28g per bowl when you use extra-lean ground turkey, or around 22g with 93% lean. That makes it a filling, high-protein dinner for under 200 calories before toppings.
More Low Carb Ground Turkey & Chili Recipes
If you loved this recipe, here are a few more you might enjoy:
- Low Carb Chili
- Keto Turkey Soup
- Keto Turkey Meatloaf
- Low Carb Taco Casserole
- 12 Low Carb Ground Turkey Recipes
📖 Recipe
Low Carb Turkey Chili
Ingredients
Step-by-Step Instructions
- Heat the olive oil in a large, deep skillet or Dutch oven over medium-high heat. Add the ground turkey, onion powder and garlic paste. Cook for 6 to 8 minutes, breaking the turkey up with a wooden spoon, until it is browned and no pink remains.
- Add the chopped red bell pepper, chili powder, paprika, cumin, oregano and cayenne. Stir and cook for 1 to 2 minutes, until the spices smell fragrant.
- Pour in the diced tomatoes with their juices and stir well. Bring to a boil, then reduce the heat to low.
- Cover and simmer for 20 minutes, stirring once or twice, until the pepper is tender and the chili has thickened. Taste and season with salt, black pepper and more cayenne or hot sauce if you like.
- Ladle into bowls and serve with your choice of toppings, such as fresh cilantro, shredded cheese, diced avocado, sour cream or jalapeno slices.
Nutrition
Notes
Tried this recipe?
Let us know how it was!Nutritional information is provided as a courtesy and is my best approximation. Net carbs are calculated as the total grams carbs minus the total grams of fiber.
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