This high protein chili is a creamy white bean turkey chili made in one pot in about 45 minutes. Each big bowl has about 46 grams of protein and 9 grams of fiber. The secret to the creamy texture is mashed beans and Greek yogurt, not heavy cream or cream cheese.
At a glance
- Protein: 46 g per bowl
- Calories: 495 per bowl
- Fiber: 9 g
- Sodium: under 700 mg per bowl
- Total time: 45 minutes (15 minutes hands-on)
- Makes: 6 bowls of about 1 3/4 cups
- Good for: Meal Prep, Gluten-Free, High Fiber, Freezer-Friendly
Last updated October 12, 2026. Nutrition calculated from USDA FoodData Central by the Midlife Plate Editorial Team. See our editorial and nutrition policy.
Why a high protein chili is a smart dinner after 40
Chili is one of the easiest ways to eat a lot of protein without trying. Lean meat and beans both bring protein, and beans add fiber that most of us need more of.
Research on aging muscle suggests that about 25 to 30 grams of high-quality protein per meal is a useful target for muscle repair (source). One bowl of this chili clears that with room to spare.
That matters in midlife. A 2024 review of nutrition in perimenopause and menopause points to enough protein as one way to help protect muscle and bone as estrogen declines (source). Dinner is often where women already get the most protein, so a big chili night can make up for a light breakfast.
Beans add more than protein. They bring fiber, potassium, iron, and slow-digesting carbohydrate. The Dietary Guidelines for Americans count beans as both a vegetable and a protein food (source).
How this recipe compares with popular turkey chili recipes
We read the most popular white bean turkey chili and high protein chili recipes in the United States before writing this one. Protein per bowl varies a lot, mostly because of serving size.
Many classic white turkey chili recipes make 10 to 12 small servings. They land around 18 to 25 grams of protein per bowl. Fitness-focused recipes push to 36 to 44 grams, often with lean beef and larger portions. Creamy versions usually rely on cream cheese or heavy cream.
| Per bowl | Classic white turkey chili | Fitness beef chili | This recipe |
|---|---|---|---|
| Protein | 18 to 25 g | 36 to 44 g | 46 g |
| Fiber | 5 to 8 g | 11 to 14 g | 9 g |
| Creamy base | Cream cheese or cream | None | Mashed beans and Greek yogurt |
| Servings per pot | 10 to 12 | 6 to 8 | 6 |
| Gluten-free | Usually | Usually | Yes |
Our version takes two pounds of lean turkey and three cans of beans for a full meal in every bowl. Greek yogurt gives the creamy finish that people love in white chili, while adding protein instead of saturated fat.
What makes this white bean turkey chili different
Two pounds of 93 percent lean turkey. Using a full two pounds for six servings is what pushes each bowl past 45 grams. Lean turkey keeps saturated fat lower than most beef chili.
Mashed beans for body. We blend one can of beans with some broth and stir it back in. It thickens the chili naturally, so you do not need flour, cream, or a long simmer.
Greek yogurt at the end. Stirring tempered yogurt into the pot off the heat gives a silky, tangy finish. It adds about 4 grams of protein per bowl and keeps the chili gluten-free.
Low-sodium beans and broth. Canned beans and broth can add a lot of salt. Choosing low-sodium versions keeps a big bowl under 700 milligrams of sodium, with room to salt to taste.
Mild heat you can control. Canned green chiles and one poblano give flavor without much burn. Add jalapeno or cayenne if your family likes it hot.
Ingredients and smart swaps
Ground turkey. Use 93 percent lean. Ninety-nine percent lean turkey breast works but turns dry and crumbly. Ground chicken is a good swap.
White beans. Great northern or cannellini beans both work. Navy beans are smaller and creamier. Rinse them well to wash away extra sodium.
Green bell pepper or poblano. Poblano adds a mild smoky heat. A green bell pepper keeps it very mild for kids.
Canned green chiles. These are the classic white chili flavor. Use the mild or hot version you prefer.
Spices. Cumin, chili powder, and dried oregano do most of the work. Mexican oregano is even better if you have it.
Low-sodium chicken broth. Use vegetable broth if you prefer. Bone broth adds a few more grams of protein.
Frozen corn. It adds sweetness and color. You can leave it out for a lower-carb chili.
Plain nonfat Greek yogurt. This replaces cream cheese or sour cream. Two percent Greek yogurt is a little richer and still lean.
Lime juice and cilantro. A squeeze of lime at the end wakes up every flavor. Do not skip it.
How to make high protein chili in one pot
- Brown the turkey. Cook the turkey in oil for 6 to 8 minutes, breaking it up, until no pink remains.
- Cook the vegetables. Add the onion and pepper for 5 minutes. Stir in the garlic and spices for 1 minute.
- Add the beans and broth. Blend one can of beans with a cup of broth. Add it to the pot with the rest of the beans, chiles, broth, and corn.
- Simmer. Simmer uncovered for 20 minutes, until thick. Ground turkey should reach 165°F, per USDA guidance (source).
- Finish with yogurt. Off the heat, stir a little hot chili into the yogurt, then stir it all back in.
- Season and serve. Add the lime and salt, taste, and top as you like.
The recipe card below has exact amounts, gram weights, and a print button.
High-Protein Turkey White Bean Chili
Ingredients
Method
- Heat the olive oil in a large Dutch oven over medium-high heat. Add the turkey and cook for 6 to 8 minutes, breaking it up, until no pink remains and some bits are browned.
- Add the onion and pepper and cook for 5 minutes, until softened. Stir in the garlic, cumin, chili powder, and oregano and cook for 1 minute.
- Mash or blend 1 can of the beans with 1 cup of the broth until mostly smooth. Add it to the pot with the remaining whole beans, green chiles, remaining broth, and corn.
- Bring to a boil, then reduce the heat and simmer uncovered for 20 minutes, stirring now and then, until thickened. The turkey should reach 165°F.
- Turn off the heat. Stir 1/2 cup of hot chili into the Greek yogurt to temper it, then stir the yogurt mixture back into the pot.
- Add the lime juice and salt. Taste and adjust. Serve topped with cilantro and any extras you like.
Notes
| Nutrition per serving | Amount |
|---|---|
| Calories | 495 |
| Protein | 47 g |
| Carbohydrates | 42 g |
| Fiber | 8.6 g |
| Sugars (total) | 6 g |
| Fat | 17 g |
| Saturated fat | 4.2 g |
| Sodium | 692 mg |
| Calcium | 186 mg |
| Potassium | 1185 mg |
| Iron | 5.6 mg |
Tips for the best white chili
Brown the turkey well. Let it sit in the pan for a minute before stirring. Browned bits add a deep, meaty flavor that lean turkey otherwise lacks.
Bloom the spices. Cooking the spices in the pan for a minute before adding liquid makes them taste toasty, not raw.
Temper the yogurt. Adding cold yogurt straight to a boiling pot can make it curdle. Mixing in a little hot chili first and turning off the heat prevents that.
Do not boil after adding yogurt. If you reheat leftovers, warm them gently over medium-low heat or in the microwave in short bursts.
Salt at the end. The beans, broth, and chiles all bring some salt. Taste before you add more.
Let it rest. Like most chili, this one tastes even better the next day. The flavors blend and the texture gets thicker.
Toppings and what they add
Toppings are where chili gets fun. They also change the nutrition, so here is a quick guide. Pick toppings that add crunch, freshness, or extra protein without piling on saturated fat.
| Topping | Amount | What it adds |
|---|---|---|
| Greek yogurt | 2 tbsp | About 3 g protein, extra creaminess |
| Avocado | 1/4 medium | Healthy fats, fiber, potassium |
| Shredded Monterey Jack | 2 tbsp | About 3 g protein, extra sodium |
| Pickled jalapeno | 1 tbsp | Heat and tang, some sodium |
| Crushed tortilla chips | Small handful | Crunch, extra calories |
| Fresh cilantro and lime | To taste | Fresh flavor, almost no calories |
Slow cooker and Instant Pot directions
Slow cooker. Brown the turkey with the onion, pepper, garlic, and spices in a skillet first. This step gives the best flavor. Move it to the slow cooker and add the beans, chiles, broth, and corn. Cook on low for 6 hours or high for 3 hours. Stir in the tempered yogurt, lime, and cilantro at the end.
Instant Pot. Use the Saute setting to brown the turkey, vegetables, and spices. Add the beans, chiles, broth, and corn. Pressure cook on high for 8 minutes, then let the pressure release naturally for 10 minutes. Stir in the yogurt, lime, and cilantro.
How to meal prep and freeze
This chili was made for meal prep. One pot gives you six hearty bowls, and it reheats beautifully. Follow these steps to keep it safe and tasting fresh.
Refrigerator. Cool the chili quickly by spreading it into shallow containers. Refrigerate within 2 hours and eat within 3 to 4 days, as USDA food safety guidance recommends (source).
Freezer. Freeze in single portions for up to 3 months. Leave a little headspace in each container, since liquids expand as they freeze.
Reheating. Thaw overnight in the fridge. Reheat gently on the stove or in the microwave, stirring every minute. Add a splash of broth if it has thickened too much.
Lunch bowls. Pack chili over a scoop of brown rice or with a baked sweet potato. For a different lunch idea, try our ground turkey sweet potato meal-prep bowls.
Is chili good for women in menopause?
A bean-based chili like this one checks a lot of boxes. It is high in protein, rich in fiber, and full of potassium. Each bowl has over 1,100 milligrams of potassium and nearly 190 milligrams of calcium.
Heart disease risk rises after menopause, so a diet rich in fiber, beans, and vegetables is a good pattern to build on. A review of nutrition in menopausal women highlights fiber-rich plant foods and quality protein as core parts of a healthy diet (source).
Sodium is the one thing to watch in any chili. The FDA notes that most Americans eat more sodium than recommended, much of it from packaged and restaurant foods (source). Choosing low-sodium beans and broth makes a big difference here.
Not sure how much protein you need? Take our quick protein quiz for a personal daily target. You can also read our full guide on how much protein women need in menopause.
More high-protein dinners to try
If you like this chili, you may also enjoy these cozy, make-ahead dinners, each with 35 grams of protein or more per serving:
- High-protein lentil soup with chicken sausage and 38 grams of protein per bowl
- Sheet-pan lemon salmon with crispy chickpeas and broccoli for an omega-3 rich weeknight meal
- Greek chicken meal-prep bowls with quinoa and tzatziki
For a full week of breakfasts, lunches, and dinners, get our free 7-day high-protein meal plan.
What does it cost to make?
This chili is a budget-friendly way to feed a family a lot of protein. Ground turkey is often on sale in two pound packs. Canned beans, broth, and spices are pantry staples that cost very little per serving.
Beans are one of the cheapest protein foods in the store. They stretch the meat, add fiber, and make each bowl more filling. If you want to save more, cook dried beans in a big batch and freeze them in 1 1/2 cup portions, about the same as one can.
Leftovers also save money. One pot gives you dinner tonight plus lunches for two or three more days.
How we test our recipes
Every Midlife Plate recipe is cooked at least twice in a home kitchen with ordinary supermarket ingredients, timed from first chop to plate, and weighed gram by gram before we publish its nutrition. Nutrition is calculated from USDA FoodData Central.
Frequently asked questions
How do you make chili higher in protein?
Use more lean meat per serving and add beans. This recipe uses two pounds of 93 percent lean turkey and three cans of beans for six bowls. Stirring in Greek yogurt adds a few more grams. Each bowl ends up with about 46 grams of protein.
Can I use chicken instead of turkey?
Yes. Ground chicken works the same way. You can also use 2 pounds of boneless chicken breast. Simmer it whole in the broth, then shred it and return it to the pot. Protein stays about the same, and the flavor is a little milder.
How do I make white chili creamy without cream cheese?
Blend one can of the beans with some broth and stir it in. Then finish with Greek yogurt off the heat. You get a thick, creamy chili with more protein and less saturated fat. It also helps the chili hold well in the freezer.
Why did my yogurt curdle?
The chili was too hot, or the yogurt went in cold. Turn off the heat, stir half a cup of hot chili into the yogurt first, then add it back. Do not boil the chili afterward. Full-fat or 2% Greek yogurt is less likely to curdle than nonfat.
Is this chili gluten-free?
Yes, as written. Check the labels on your broth, green chiles, and chili powder if you need to be strict, since some blends contain additives. Serve it with corn tortillas or tortilla chips that are labeled gluten-free. Most canned beans are naturally gluten-free, but it is still worth reading the label.
Can I make it vegetarian?
Swap the turkey for 2 extra cans of white beans and 14 ounces of crumbled extra-firm tofu. Use vegetable broth. Protein drops to about 36 grams per bowl, and fiber goes way up. It is still a hearty, high protein bowl.
Can I make it spicier?
Yes. Add a diced jalapeno with the onion, or 1/4 teaspoon cayenne with the spices. Hot green chiles also add heat without changing the recipe. Add heat slowly and taste as you go, since it is easier to add spice than take it away. Hot sauce at the table lets everyone choose their own level.
How long does turkey chili last in the fridge?
Up to 4 days in an airtight container. For longer storage, freeze it in portions for up to 3 months. Cool it within 2 hours of cooking and reheat each bowl until it is steaming hot all the way through. Thaw frozen chili in the fridge overnight before reheating, and stir in fresh yogurt after warming.
This article is for general education and is not medical advice. If you have a medical condition, such as kidney disease, or take medication, ask your clinician or a registered dietitian about your protein, sodium, and calorie needs. Read the full medical disclaimer.
Sources
- Paddon-Jones D, Rasmussen BB. Dietary protein recommendations and the prevention of sarcopenia. Curr Opin Clin Nutr Metab Care. 2009.
- Erdélyi A, et al. The Importance of Nutrition in Menopause and Perimenopause: A Review. Nutrients. 2024;16(1):27.
- U.S. Departments of Agriculture and Health and Human Services. Dietary Guidelines for Americans, 2020 to 2025.
- USDA Food Safety and Inspection Service. Safe Minimum Internal Temperature Chart.
- USDA Food Safety and Inspection Service. Leftovers and Food Safety.
- Silva TR, et al. Nutrition in Menopausal Women: A Narrative Review. Nutrients. 2021.
- U.S. Food and Drug Administration. Sodium in Your Diet.
- USDA Agricultural Research Service. FoodData Central (SR Legacy).
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