Guide · Oct 22, 2026
Turkey and Black Bean Chili
Lean ground turkey, black beans, tomatoes and peppers simmered with chili powder and cumin. One pot makes six bowls, and it's better the next day.
Last updated
Short answer: Brown 1 pound lean ground turkey with onion and pepper, add garlic, chili powder and cumin, then simmer with 2 cans each of black beans and diced tomatoes for about 25 minutes. Six bowls with just over 20 grams of protein each.
Chili is the classic make-ahead dinner, and turkey with black beans keeps it high in protein and fiber. It reheats well, freezes well and tastes better on day two, so one Sunday pot covers a lot of eating windows.
Like every recipe on PingDiet, this one was developed by Michael Gonzales from standard ratios.
Thicker or thinner
For a thicker chili, simmer it uncovered a little longer, or mash a cup of the beans against the side of the pot. For a thinner one, add more broth.
Toppings that add protein
A spoon of plain Greek yogurt does the job of sour cream with more protein. A little shredded cheese or sliced avocado works too.
Nutrition estimate
One bowl comes out to about 255 calories, 21 g protein, 10 g fat, 23 g carbohydrate, 10 g fiber and 6 g sugar, with about 715 mg sodium. We worked that out from USDA FoodData Central values for each ingredient [1]. Salt added to taste isn't counted. The sodium figure uses regular vegetable broth, so low-sodium broth brings it down considerably. Brands vary, especially for broth, canned beans and canned tomatoes, so check your labels if you track numbers closely.
Sources
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, SR Legacy: Oil, olive, salad or cooking (FDC ID 171413); Turkey, ground, 93% lean, 7% fat, raw (FDC ID 172850); Onions, raw (FDC ID 170000); Peppers, sweet, red, raw (FDC ID 170108); Garlic, raw (FDC ID 169230); Spices, chili powder (FDC ID 171319); Spices, cumin seed (FDC ID 170923); Beans, black turtle, mature seeds, canned (FDC ID 175188); Tomatoes, red, ripe, canned, packed in tomato juice (FDC ID 170051); Soup, vegetable broth, ready to serve (FDC ID 171583). Accessed October 21, 2026. https://fdc.nal.usda.gov/
- FoodSafety.gov (U.S. Department of Health and Human Services). Safe Minimum Internal Temperature Chart. https://www.foodsafety.gov/food-safety-charts/safe-minimum-internal-temperatures
- USDA Food Safety and Inspection Service. Leftovers and Food Safety. https://www.fsis.usda.gov/food-safety/safe-food-handling-and-preparation/food-safety-basics/leftovers-and-food-safety
- FoodSafety.gov (U.S. Department of Health and Human Services). 4 Steps to Food Safety. https://www.foodsafety.gov/keep-food-safe/4-steps-to-food-safety
Photo: a bowl of turkey and black bean chili, an AI-generated image made for PingDiet.
Swaps and substitutions
- Use ground chicken or 90% lean beef instead of turkey.
- Swap one can of black beans for kidney beans.
- Add a diced chipotle in adobo for smoky heat.
Turkey and Black Bean Chili
Lean ground turkey, black beans, tomatoes and peppers simmered with chili powder and cumin. One pot makes six bowls, and it's better the next day.
By Michael Gonzales
- Prep
- 10 min
- Cook
- 35 min
- Total
- 45 min
- Makes
- 6 bowls
Ingredients
- 1 tbsp olive oil
- 1 lb lean ground turkey, 93% lean
- 1 onion, diced
- 1 bell pepper, diced
- 3 cloves garlic, minced
- 2 tbsp chili powder
- 2 tsp ground cumin
- 2 cans black beans, 15 oz each, drained and rinsed
- 2 cans diced tomatoes, 14.5 oz each, with their juice
- 1 cup low-sodium vegetable broth
- salt
- lime, cut into wedges, to serve
- cilantro, chopped, to serve
Method
- Heat the olive oil in a large pot over medium-high heat. Add the turkey and cook, breaking it up, for 5 to 6 minutes, until no pink is left.
- Add the onion and pepper and cook for 4 to 5 minutes, until softened. Stir in the garlic, chili powder and cumin and cook for 1 minute.
- Add the black beans, tomatoes with their juice and broth. Bring to a boil, then lower the heat and simmer uncovered for 20 to 25 minutes, stirring now and then, until thickened.
- Taste and add salt. Serve with lime wedges and cilantro.
Food safety and storage
- Cook ground turkey to 165°F.
- Cool leftovers in shallow containers and refrigerate within 2 hours.
- We'd eat leftovers within 3 to 4 days, the window USDA gives for most refrigerated leftovers.
- Chili freezes well for 2 to 3 months. Reheat to 165°F.
Nutrition per serving (estimate)
255 kcal · protein 21 g · carbs 23 g · fiber 10 g · fat 10 g · sugars 6 g · sodium 715 mg
Estimated from USDA FoodData Central; salt and pepper to taste not counted. Values change with brands and portion sizes.
Written by
Michael Gonzales
Health & fitness consultant
Michael has a diverse set of skills and passions, with a full-time career as an airline pilot and a dedicated focus on health and fitness consulting. He understands the importance of balancing a busy lifestyle with maintaining a healthy mind and body, and is committed to helping others achieve the same success. Michael's expertise in health and fitness is not just limited to physical training, but also extends to nutrition, stress management, and overall wellbeing. He takes a holistic approach to health and fitness, helping clients to achieve their goals in a sustainable and fulfilling way. With a strong desire to inspire and motivate others, Michael is always ready to share his time and knowledge with those who seek his guidance. Whether in the air or on the ground, Michael is dedicated to helping others live their best lives.