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When you’re trying to eat healthier or lose weight, comfort food like chili can seem off-limits. But the truth is, with a few smart ingredient swaps and a focus on nutrient density, you can enjoy a big, hearty bowl of chili that supports your goals.
This low-calorie chili recipe is packed with lean protein, fiber-rich beans, vibrant vegetables, and zesty spices. It’s cozy enough for cold nights and light enough to leave you feeling energized and satisfied. The best part? It’s all made in one pot for an easy weeknight dinner or meal prep superstar.
Why You’ll Love This Low-Calorie Chili
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Full of Flavor, Not Calories: Bold seasoning brings out deep chili flavor—no heavy fats or oils needed.
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High in Protein and Fiber: Keeps you feeling full and reduces cravings later in the day.
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Loaded with Veggies: Zucchini, bell peppers, carrots, and tomatoes bring nutrients and volume.
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Easy to Make and Reheat: One-pot recipe that freezes and reheats perfectly.
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Perfect for Meal Prep: Portion it out for several balanced meals during the week.
Ingredients
Protein & Aromatics
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1 tablespoon olive oil (or broth for oil-free)
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1 lb extra-lean ground turkey or ground chicken
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1 yellow onion, diced
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2 cloves garlic, minced
Vegetables
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1 red bell pepper, diced
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1 zucchini, chopped
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1 carrot, finely chopped
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1 stalk celery (optional), diced
Beans & Tomatoes
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1 can (15 oz) black beans, rinsed and drained
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1 can (15 oz) kidney beans or white beans, rinsed and drained
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1 can (15 oz) diced tomatoes (no salt added)
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1 cup low-sodium vegetable or chicken broth
Seasonings
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2 tablespoons chili powder
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1 teaspoon cumin
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1 teaspoon smoked paprika
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½ teaspoon dried oregano
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Salt and black pepper to taste
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¼ teaspoon cayenne (optional for spice)
Toppings (Optional but Delicious)
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Chopped cilantro
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Sliced avocado
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Non-fat plain Greek yogurt (as sour cream replacement)
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Lime wedges
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Hot sauce or chili flakes
How to Make Low-Calorie Chili
1. Cook the Aromatics and Protein
In a large pot or Dutch oven, heat olive oil (or use a splash of broth for a no-oil version).
Add diced onion, garlic, carrot, and celery. Sauté for 4–5 minutes until soft.
Add the ground turkey or chicken and cook until browned and fully cooked through.
2. Add Veggies and Spices
Stir in bell pepper, zucchini, chili powder, cumin, paprika, oregano, salt, pepper, and cayenne. Cook for 2–3 minutes to bring out the flavors.
3. Add Beans, Tomatoes, and Broth
Pour in the diced tomatoes, beans, and broth. Stir well to combine. Bring the mixture to a low boil.
4. Simmer to Thicken
Reduce the heat and let it simmer uncovered for about 20–25 minutes. Stir occasionally. The chili will thicken and the flavors will meld beautifully.
5. Finish and Serve
Taste and adjust seasonings as needed. Serve hot with your choice of toppings like fresh cilantro, lime juice, or avocado slices.
Make It Your Own
This recipe is flexible and can be adapted to your taste or what you have on hand. Here are some variations:
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Spice it up: Add jalapeños, chipotle powder, or hot sauce for more heat.
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Add whole grains: Stir in cooked quinoa, brown rice, or barley to bulk it up.
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Go vegetarian: Skip the meat and add extra beans or crumbled tofu or tempeh.
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Sneak in greens: Stir in chopped spinach or kale during the last 5 minutes of cooking.
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Add umami: A splash of tamari or coconut aminos can deepen the flavor without adding too many calories.
Meal Prep & Storage
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Refrigerator: Store in an airtight container for up to 4 days.
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Freezer: Cool completely, then freeze in individual portions for up to 3 months.
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Reheating: Reheat in a saucepan over medium heat or in the microwave until warmed through. Add a splash of broth or water if too thick.
Nutrition Information (Per Serving – Approx. 1.5 Cups)
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Calories: ~290
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Protein: ~27g
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Carbohydrates: ~28g
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Fiber: ~9g
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Fat: ~7g
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Saturated Fat: ~1g
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Sugar: ~5g
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Sodium: Depends on broth and canned ingredients—use low-sodium versions for best results.
Tips for Weight-Loss Success
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Watch the toppings: Skip calorie-dense add-ons like full-fat cheese or sour cream. Instead, use salsa, herbs, or a spoonful of non-fat Greek yogurt.
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Meal prep smartly: Portion your chili into containers with measured servings. This helps with portion control and prevents overeating.
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Serve with veggies: Enjoy it with a side of roasted vegetables or a leafy salad to increase volume without extra calories.
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Eat mindfully: Chili is comforting, so enjoy it slowly, chew thoroughly, and let your body feel full.
Common FAQs
Can I make this chili vegetarian?
Yes! Just omit the turkey and double the beans. You can also add lentils or tofu for extra protein.
How do I keep it low-calorie with toppings?
Stick with fresh herbs, a squeeze of lime, and non-fat Greek yogurt instead of cheese or sour cream.
Can I cook this in the slow cooker?
Yes. Sauté the onions and meat first, then add everything to the slow cooker. Cook on low for 6–7 hours or high for 3–4 hours.
What’s the best lean protein to use?
Extra-lean ground turkey (93% or leaner) or ground chicken are great choices. You can also use ground bison or very lean beef.
Is this recipe gluten-free?
Yes, it’s naturally gluten-free. Just be sure your broth and canned goods are certified gluten-free.
Final Thoughts
Chili doesn’t have to be a calorie bomb to be satisfying. This low-calorie chili recipe for weight loss is proof that you can enjoy big flavor, filling meals, and stay on track with your health goals. It’s comforting, easy to make, and full of real food goodness.
Whether you’re cooking for yourself, your family, or prepping for the week, this is a reliable recipe you’ll come back to again and again.
