Whether you’re a meat eater or following a plant-based diet, there’s a chili recipe for you. Who doesn’t love a bowl of warm chili on a cold day? Whether it’s at a potluck or après-ski, chili is a fall and winter favorite. According to data from Statista, 126 million […]
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Who doesn’t love a bowl of warm chili on a cold day? Whether it’s at a potluck or après-ski, chili is a fall and winter favorite. According to data from Statista, 126 million people report having eaten prepared chili in 2021 (and that’s not counting any homemade chili).
What’s more, some of the ingredients in a traditional chili may have health benefits as well. Take beans, which are an excellent source of fiber and folate, according to North Dakota State University. These nutrients offer perks like weight maintenance and disease prevention, as well as healthy cell growth, respectively, Mayo Clinic notes.
Another go-to chili ingredient: chile peppers, which previous research suggests may help support metabolism and vascular health, thanks to its chemical capsaicin. Chile peppers also have a naturally spicy flavor and reduce the need for salt in your bowl. (Speaking of salt, opt for low- or no-sodium canned beans, and be sure to rinse them to keep this ingredient healthy for your ticker!)
That said, some chili ingredients don’t make the grade when it comes to nutrition. Ground beef and sausage, for instance, are both high in unhealthy saturated fats, as the U.S. Department of Agriculture (USDA) notes, and these can increase “bad” LDL cholesterol levels and heart disease risk and stroke when eaten in excess, per MedlinePlus.
The good news is that with a few, simple swaps, you can make a delicious pot of chili that’s good for you, too! Try one of these seven recipes to warm you up. Or better yet, try them all.
Lean ground turkey stands in for ground beef and sausage in this twist on a traditional chili. Switching to lean ground turkey is an easy way to cut back on the calories and saturated fat in your chili. For example, switching from 80 percent lean ground beef to 93 percent lean ground turkey will save you 117 calories and 6 grams (g) of saturated fat per 4-ounce (oz) serving, according to the USDA.
Serves 8
Ingredients
- 1 tbsp extra-virgin olive oil
- 2 lbs ground turkey, 93 percent lean
- 2 15-oz cans chili beans, drained and rinsed
- 2 28-oz cans diced tomatoes with juice, no salt added
- 1 6-oz can tomato paste, no salt added
- 1 large yellow onion, diced
- 2 yellow bell peppers, diced
- 3 ribs celery, chopped
- 1 jalapeño, seeded and chopped (skip for a more mild chili)
- 2 cubes beef bouillon
- 2 tbsp chili powder (use less for a more mild chili)
- 1 tbsp Worcestershire sauce
- 2 tbsp minced garlic
- 1 tbsp dried oregano
- 1 tsp dried basil
- 2 tsp ground cumin
- 1 tsp ground black pepper
- Lime wedges and a dollop of plain Greek yogurt, for serving (optional)
Directions
- Heat a large stock pot over medium-high heat. Add olive oil and turkey to the hot pot, cooking until evenly browned. Break the turkey into small pieces as it cooks.
- Add remaining ingredients and stir. Cover and simmer over low heat for at least 2 hours, stirring occasionally.
- Adjust seasoning as desired and serve.
Nutrition per serving: 400 calories, 13g total fat (2.8g saturated fat), 31g protein, 39g carbohydrates, 10.5g fiber, 11.1g sugar (1.5g added sugar), 628mg sodium
One of the best feelings is knowing that you’ll have a nutritious and filling meal ready for you at the end of a hard day. This chili is prepared in a slow cooker, meaning you can “set it and forget it” for a quick and easy-to-prepare meal that you can feel good about eating. Butternut squash is a source of valuable vitamins and minerals, including vitamins C and E and beta-carotene, per the USDA.
Serves 4
Ingredients
- 1 large onion, diced
- 2 ribs celery, chopped
- 2 cloves garlic, minced
- 2 15-oz cans chickpeas, drained and rinsed
- 2 cups butternut squash, diced
- 2 cups low-sodium vegetable broth
- 1 15-oz can tomato sauce, no salt added
- 1 tsp paprika
- 2 tsp chili powder
- ½ tsp cumin
- 2 cups cooked wild rice
Directions
- Place all ingredients except rice in a slow cooker. Stir to evenly combine and cook on high for 4 hours.
- Serve over wild rice.
Nutrition per serving: 392 calories, 7g total fat (0.9g saturated fat), 17g protein, 67g carbohydrates, 16.7g fiber, 9.2g sugar (2.2g added sugar), 684mg sodium
The bright color of kale makes it a beautiful addition to any chili recipe. Beyond the beautiful green hue that it adds to the dish, it brings a load of powerful antioxidants, vitamins, and minerals. Kale is especially high in vitamin K, for instance, a nutrient known for aiding in bone health and blood clotting in the body, per the National Institutes of Health (NIH).
Serves 6
Ingredients
- 2 tbsp extra-virgin olive oil
- 1 large white onion, diced
- 3 ribs celery
- 1 red bell pepper, chopped
- 2 15 oz cans cannellini beans, drained and rinsed
- 1 tbsp ground cumin
- 1 tsp dried oregano
- ¾ tsp kosher salt
- ½ tsp freshly ground black pepper
- 4 cups low-sodium vegetable or chicken broth
- 1 cup chopped kale
- 1 tbsp Parmesan cheese
- 1 pinch crushed red pepper flakes (optional)
- Parsley, for garnish (optional)
Directions
- Place a Dutch oven over medium heat. Add oil and then onion, celery, and pepper. Cook, stirring occasionally, until all of the vegetables are tender, about 8 to 10 minutes.
- Add beans, cumin, oregano, salt, and pepper. Cook, stirring frequently, until fragrant, about 3 to 5 minutes.
- Stir in the broth and bring to a light boil. Reduce the heat to simmer and add kale. Cover and simmer until kale is tender, about 15 minutes.
- Serve with a light sprinkling of Parmesan cheese and crushed red pepper flakes and parsley, if using.
Nutrition per serving: 240 calories, 4g total fat (0.8g saturated fat), 13g protein, 39g carbohydrates, 9.4g fiber, 4.9g sugar (0g added sugar), 418mg sodium
While they may not be a traditional chili ingredient, sweet potatoes are a natural chili star! Lending their characteristic sweetness to the mix, sweet potatoes are also rich in beta-carotene (a precursor of vitamin A, per the NIH) and contain fiber, potassium, and vitamin C, according to the Harvard T.H. Chan School of Public Health. To round out this nutritious one-dish meal, black beans add a dose of plant-based protein, according to data from the USDA.
Serves 6
Ingredients
- 2 tbsp extra-virgin olive oil
- 1 medium onion, diced
- 3 ribs celery, sliced
- 3 cloves garlic, minced
- 2 large sweet potatoes, peeled and finely chopped
- 1 to 2 tbsp chili powder
- 2 tsp ground cumin
- 2 tsp paprika
- ½ tsp kosher salt
- ½ tsp freshly ground black pepper
- 1 28-oz can of no-salt-added diced tomatoes, with juices
- 2 cups low-sodium vegetable broth or chicken broth
- 1 15-oz can no-alt-added black beans, drained and rinsed
- Chopped fresh cilantro, for garnish (optional)
Directions
- Place a large pot over medium heat. Add olive oil and onion, and sauté until the onion becomes translucent, about 5 minutes. Add celery, garlic, and sweet potatoes, and sauté until the vegetables begin to soften, about 3 to 4 minutes.
- Stir in chili powder, cumin, paprika, and salt and pepper.
- Pour in the diced tomatoes, broth, and black beans, and bring the chili to a light boil. Reduce heat and simmer, uncovered, until the mixture has reduced slightly, about 25 minutes.
- Garnish with cilantro, if desired, and serve.
Nutrition per serving: 221 calories, 5.4g total fat (0.8g saturated fat), 8g protein, 37g carbohydrates, 11.3g fiber, 9.3g sugar (0g added sugar), 406mg sodium
With 10 g of fiber per serving, this veggie-packed chili really packs a nutritional punch. Plus, the smooth, pumpkin-enhanced broth is more than just nutritious, it adds a number of important nutrients to this dish as well. For example, ½ cup of pumpkin puree contains more than the recommended daily amount of vitamin A according to the USDA and NIH.
Serves 6
Ingredients
- 2 tbsp extra-virgin olive oil
- 1 medium yellow onion, chopped
- 1 cup baby portobello mushrooms, quartered
- 1 medium sweet potato, peeled and cubed
- 3 cloves garlic, minced
- ½ tsp ground cinnamon
- 2 ½ tsp ground cumin
- 2 tsp chili powder
- 1 tsp onion powder
- ½ tsp kosher salt
- ½ tsp freshly ground black pepper
- 1 15-oz can kidney beans, drained and rinsed
- 1 medium zucchini, chopped
- 1 cup frozen corn
- 1 15-oz can no-salt-added diced tomatoes, with juice
- 2 cups low-sodium vegetable broth
- 1 15-oz can pumpkin puree
Directions
- Place a large pot over medium heat. Add olive oil, onion, mushrooms, and sweet potato. Cook, stirring frequently, until the onion softens, about 5 minutes. Add garlic and cook until it becomes fragrant, about 1 minute more.
- Add cinnamon, cumin, chili powder, onion powder, salt, and pepper and cook for 1 minute.
- Add remaining ingredients, reduce heat, cover, and simmer for 20 minutes, stirring occasionally. Serve and enjoy.
Nutrition per serving: 217 calories, 5.8g total fat (1g saturated fat), 9g protein, 35g carbohydrates, 10g fiber, 7.3g sugar (0.3g added sugar), 326mg sodium
Lentils make a great addition to any healthy diet. Their mild nutty flavor adds depth to this chili while upping the nutrition big time! As the Harvard T.H. Chan School of Public Health states, lentils are a source of the valuable nutrients Americans so often fall short on, including iron and fiber, according to past research. Plus, lentils are a lot easier to cook than most people think. A thorough rinse and they can be stirred right into this chili and cooked at the same time as the rest of the ingredients.
Serves 6
Ingredients
- 2 tbsp extra-virgin olive oil
- 1 yellow onion, diced
- 1 red bell pepper, chopped
- 3 ribs celery, sliced
- 1 red chile pepper, minced (seeds removed for a more mild flavor)
- 4 cloves garlic, minced
- ½ tsp kosher salt
- ½ tsp freshly ground black pepper
- 2 tbsp chili powder
- ½ tsp cayenne pepper
- 1 tsp smoked paprika
- 1 ½ cups dry yellow lentils, thoroughly rinsed in cold water and drained
- 2 cups low-sodium vegetable or chicken broth
- 1 28-oz can diced tomatoes
- 1 6-oz can tomato paste
- 1 15-oz can black beans, drained and rinsed
- 1 lime, sliced into 6 wedges (optional)
- ¼ cup fresh cilantro, chopped, for garnish
Directions
- Place a large pot over medium heat. Add oil, onion, bell pepper, celery, chile pepper, and garlic. Cook, stirring frequently, until the vegetables begin to soften, about 4 to 5 minutes.
- Add salt, pepper, chili powder, cayenne, and paprika and stir to combine.
- Add lentils, broth, tomatoes, tomato paste, and black beans. Cover and simmer over low heat until the lentils are tender, about 30 minutes.
- Serve with a lime wedge, if using, and garnish with cilantro.
Nutrition per serving: 364 calories, 6g total fat (0.9g saturated fat), 20g protein, 61g carbohydrates, 15.9g fiber, 10.9g sugar (0.3g added sugar), 526mg sodium
Quinoa takes center stage in this porridge-like chili recipe, bringing with it complete plant-based protein, which is especially important for vegetarians and vegans since this is difficult to find in many plant sources of protein. The Harvard T.H. Chan School of Public Health also points out that quinoa is a source of other important vitamins and minerals, such as magnesium, phosphorus, and manganese.
Serves 6
Ingredients
- 2 tbsp extra-virgin olive oil
- 1 yellow onion, chopped
- 2 ribs celery, sliced
- 1 orange bell pepper, diced
- 3 cloves garlic, minced
- 1 cup dry quinoa
- ½ tsp ground cumin
- ½ tsp kosher salt
- ¼ tsp freshly ground black pepper
- 4 cups low-sodium vegetable or chicken broth
- 3 cups baby spinach, roughly chopped
- ¼ cup lightly salted cashews, roughly chopped
Directions
- Place a large Dutch oven over medium heat. Add onion, celery, and bell pepper and cook until the onion is translucent, about 5 minutes. Add garlic and cook, stirring frequently until the garlic is fragrant, about 1 minute more.
- Stir in quinoa, cumin, salt, pepper, and broth. Bring to a boil, reduce the heat, cover, and simmer until the quinoa has absorbed much of the liquid, about 20 to 25 minutes.
Nutrition per serving: 207 calories, 9g total fat (1.3g saturated fat), 6g protein, 26g carbohydrates, 4g fiber, 4g sugar (0.7g added sugar), 221mg sodium
