Name: Three Bean Turkey Chili
Prep time: 15 min
Cook time: 45 min
Total time: 60 min
Ingredients: 1 lb ground turkey, 93% lean; 1 tbsp avocado oil; 1 medium sweet onion, diced; 1 medium green bell pepper, diced; 1 medium red bell pepper, diced; 2 cloves garlic, minced; 1 (15 oz) can diced tomatoes, no sugar added; 1 (15 oz) can red kidney beans, drained and rinsed; 1 (15 oz) can light kidney beans, drained and rinsed; 1 (15 oz) can cannellini beans, drained and rinsed; 1½ tbsp chili powder; 1 tbsp ground cumin; 1 tsp dried oregano; 1 tsp smoked paprika; ¼ tsp ground Ceylon cinnamon, optional; ¼ cup chopped fresh cilantro; 1 tbsp pure maple syrup; 1½ tsp sea salt; 1½ cups chicken bone broth; 2 tbsp ground flaxseed; ¾ cup plain Greek yogurt; 2 medium avocados, diced; 6 tbsp pepitas; fresh cilantro; lime wedges

September 1, 2026 | Serves 6 | Prep 15 min | Total 1 hr

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Hearty, cozy, and packed with ground turkey, three kinds of beans, colorful peppers, and warming spices, this Three Bean Turkey Chili is everything I want in a one-pot dinner. A little ground flaxseed helps thicken the chili while adding even more fiber to an already protein- and fiber-packed meal.

Three bean turkey chili topped with Greek yogurt, avocado, cilantro and pepitas

If there were ever a meal made for packing protein and fiber into one big, satisfying bowl, chili might be it.

I've loved chili since I was little. My dad makes what I still consider the best chili, a hearty beef and kidney bean version that our family always ate over white rice. And honestly, I wouldn't change a thing about it.

This Three Bean Turkey Chili is a completely different recipe. When I started making this chili, I wanted lots of peppers and vegetables, plenty of beans, and enough protein and fiber to make a bowl really satisfying on its own. So it gets ground turkey, red and green peppers, and three kinds of beans: red kidney, light kidney, and cannellini.

And then there's my slightly unconventional chili trick: ground flaxseed. Instead of cornmeal, I stir in a couple of tablespoons to help thicken the chili while adding a little more fiber at the same time. It disappears right into the pot but gives the finished chili just a little more body.

Dad's chili still gets its rightful place over a bowl of white rice, and maybe I'll share that recipe here one day, with Dad's permission, of course. But this one has its own place at the table: a hearty turkey chili with plenty of vegetables, three kinds of beans, and plenty of the protein and fiber I'm looking for in a satisfying meal.

Why It's on My Midlife Table

This chili checks so many of the boxes I’m looking for in a midlife-friendly meal. The ground turkey and three kinds of beans bring plenty of protein, while the beans, vegetables, and ground flaxseed help make it especially fiber-rich.

But just as important, it’s a big, hearty bowl of chili. No tiny portions, no long list of foods to avoid, and no feeling like I’m eating something different from everyone else at the table. It's filling, flavorful, and exactly the kind of meal I want to be eating in midlife.

Nourishment Snapshot

Here's what this recipe brings to the table.

Protein: 38 g
Fiber: 20 g
Total Sugar: 12 g
Added Sugar: ~2 g
Healthy Fats: Avocado, pepitas, ground flaxseed & avocado oil

Ingredients for three bean turkey chili arranged on a table

A Few Things You'll Need

Ground turkey
Red kidney beans
Light kidney beans
Cannellini beans
Red and green bell peppers
Sweet onion
Diced tomatoes
Chicken bone broth
Ground flaxseed
Fresh cilantro
Chili powder, cumin, oregano, smoked paprika & Ceylon cinnamon
Pure maple syrup
Plain Greek yogurt, avocados & pepitas

Chopped red and green peppers and onion on a cutting board

Three kinds of beans added to ground turkey, peppers and tomatoes in a pot

Chicken bone broth being poured into turkey chili with beans and peppers

Seasoning being added to a pot of turkey chili with beans and vegetables

Cook's Notes & Substitutions

Beans: I use organic canned beans for convenience. Drain and rinse them well before adding them to the chili. If you prefer dried beans, prepare them using your favorite method first, then add the cooked beans to the recipe.
Ground turkey: I use 93% lean ground turkey. You can use a leaner ground turkey if you prefer, but the 93% lean gives the chili a little more richness and flavor.
Ground flaxseed: This is my slightly unconventional chili thickener. It adds a little extra fiber while giving the chili some body. For a thicker chili, let it simmer uncovered for an extra 5–10 minutes.
Ceylon cinnamon: The ¼ teaspoon adds a subtle warmth and depth without making the chili taste like cinnamon. It's completely optional, so feel free to leave it out.
Cilantro: I prefer fresh cilantro here, but if you don't have it, substitute 1 tablespoon dried cilantro for the ¼ cup fresh.
Bone broth: I use chicken bone broth, but regular chicken broth works well, too. Just keep in mind that, depending on the brand you use, you may lose some of the protein that bone broth adds to the recipe.
Toppings: The Greek yogurt, avocado, and pepitas aren't just for garnish. They add protein, fiber, healthy fats, and texture to each bowl. You can absolutely leave any of them off, but keep in mind that the protein and fiber amounts in the Nourishment Snapshot include these toppings and will be lower without them.
Make ahead & freeze: Like most chili, this is great for making ahead and reheating. It also freezes beautifully, so I like the idea of portioning leftovers into individual containers for an easy lunch or dinner later.