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Cozy Up, Fuel Up: My Go-To High-Protein White Bean & Turkey Chili for January

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The calendar might say "New Year, New You," but the forecast says "cold, wet, and grey." Here in January, my body craves warmth, comfort, and most importantly, serious fuel to combat those winter blues and keep my energy stable.


Forget those flimsy, watery soups. This isn't just a meal; it's a hug in a bowl, packed with protein to support your goals, your mood, and your overall well-being. This Creamy White Bean & Turkey Chili is a staple in my kitchen for a reason. It’s simple, satisfying, and designed to nourish you from the inside out.


Why This Chili is Your January MVP:


  • High-Protein Powerhouse: With lean ground turkey, nutrient-dense cannellini beans, and protein-rich bone broth, this chili delivers a substantial amount of protein per serving (around 35-40g!) keeping you fuller longer and supporting muscle maintenance.

  • Warm & Comforting: There’s nothing quite like a hot bowl of chili to chase away the chill. The creamy texture makes it extra soothing.

  • Simple & Quick: Perfect for busy weeknights or meal prepping. You can have this on the table in about 30 minutes.

  • Gut-Friendly: Bone broth and beans contribute to gut health, which is so crucial for mood regulation (hello, brain-gut axis!).


Creamy White Bean & Turkey Chili Recipe

Yields: 4-6 servings Prep time: 10 minutes Cook time: 20-25 minutes


Ingredients:

  • 1 tablespoon olive oil

  • 1 lb lean ground turkey

  • 1 medium yellow onion, diced

  • 3 cloves garlic, minced

  • 1 (4 oz) can diced green chilis (mild or hot, your preference!)

  • 2 (15 oz) cans cannellini beans (white kidney beans), rinsed and drained

  • 1 quart (4 cups) chicken bone broth (for extra protein and collagen)

  • 1 teaspoon ground cumin

  • 1 teaspoon dried oregano

  • ½ teaspoon chili powder

  • Salt and freshly ground black pepper to taste

  • 2-3 cups fresh spinach, roughly chopped (optional, for added greens)

  • For Garnish: Plain Greek yogurt (instead of sour cream for a protein boost!), fresh cilantro, a sprinkle of paprika or extra chili powder.


Instructions:

  1. Brown the Turkey: Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the ground turkey and cook, breaking it up with a spoon, until fully browned. Drain any excess fat.

  2. Sauté Aromatics: Add the diced onion to the pot with the turkey and cook until softened, about 3-5 minutes. Stir in the minced garlic, diced green chilis, cumin, oregano, and chili powder. Cook for another minute until fragrant.

  3. Simmer & Combine: Stir in the rinsed and drained cannellini beans and the chicken bone broth. Bring the mixture to a gentle boil, then reduce the heat to low, cover, and let it simmer for at least 15-20 minutes to allow the flavors to meld.

  4. Add Greens (Optional): If using, stir in the fresh spinach during the last 5 minutes of simmering. It will wilt quickly into the chili.

  5. Season & Serve: Taste and adjust seasonings as needed, adding salt and pepper. Ladle the hot chili into bowls and garnish generously with a dollop of Greek yogurt and fresh cilantro. Enjoy!


Macros (Estimated per serving, based on 6 servings):

  • Calories: ~350-400 kcal

  • Protein: ~35-40g

  • Carbohydrates: ~25-30g

    • Fiber: ~8-10g

  • Fat: ~10-15g


(Note: Macros are estimates and can vary based on specific brands of ingredients, exact portion sizes, and fat content of ground turkey.)

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