Low-Carb Ground Turkey Chili with Zucchini

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Low-Carb Ground Turkey Chili with Zucchini

Introduction

This Low-Carb Ground Turkey Chili with Zucchini is the perfect balance of flavor, nutrition, and comfort — all in one hearty pot. It’s a lighter, healthier take on classic chili, replacing high-carb ingredients like beans with fresh vegetables such as zucchini and bell peppers while still delivering all the rich, bold flavors you love.

Each spoonful is filled with tender ground turkey, diced tomatoes, and a fragrant blend of chili spices that warm you from the inside out.
Whether you’re following a low-carb, keto-friendly, or simply a cleaner eating lifestyle, this dish checks every box. It’s easy to make, meal-prep friendly, and loaded with protein and fiber to keep you satisfied for hours. Plus, it’s a one-pot wonder that minimizes cleanup — making it an ideal choice for weeknight dinners, cozy weekends, or meal prep for busy days.

Background

Chili is a dish with countless regional variations, traditionally made with beans, beef, and a rich tomato base. This low-carb version takes inspiration from those classic flavors while lightening things up with lean ground turkey and vegetable substitutes. By using zucchini and bell peppers instead of beans, this chili stays thick, hearty, and satisfying — without unnecessary starches.
The result is a vibrant and nutritious meal that doesn’t sacrifice flavor for health. Zucchini adds moisture and a delicate sweetness that balances the spices, while ground turkey absorbs the seasonings beautifully. It’s proof that comfort food can be wholesome, flavorful, and low in carbohydrates.

Why You’ll Love This Recipe

  • Low-carb and keto-friendly: No beans or added sugars — just pure flavor.
  • High in protein: Lean ground turkey keeps it filling without extra fat.
  • One-pot simplicity: Easy cleanup with minimal equipment needed.
  • Packed with veggies: Loaded with fiber, vitamins, and antioxidants.
  • Freezer-friendly: Perfect for batch cooking or meal prep.

Ingredients & Equipment

Ingredients:

  • 1 tablespoon olive oil
  • 1 pound (450 g) ground turkey
  • 2 cloves garlic, minced
  • 1 medium onion, diced
  • 1 medium zucchini, diced
  • 2 teaspoons chili powder
  • 1 red bell pepper, chopped
  • 1 green bell pepper, chopped
  • ½ teaspoon smoked paprika
  • 1 can (14.5 oz / 410 g) diced tomatoes
  • 1 can (8 oz / 225 g) tomato sauce
  • ¼ teaspoon cayenne pepper (optional)
  • 1 tablespoon tomato paste
  • 1 teaspoon ground cumin
  • ½ teaspoon oregano
  • Salt and black pepper to taste
  • ¼ cup chicken broth or water (adjust for consistency)
  • Fresh cilantro or parsley, for garnish

Equipment:

  • Large skillet or Dutch oven
  • Wooden spoon
  • Measuring spoons and cups
  • Cutting board and knife

Step-by-Step Instructions

1. Sauté the Aromatics (5 minutes)

Heat olive oil in a large skillet or Dutch oven over medium heat. Add the diced onion and cook for 3–4 minutes until translucent. Stir in the minced garlic and cook for 30 seconds more until fragrant.

2. Brown the Ground Turkey (6–8 minutes)

Add the ground turkey to the pan, breaking it apart with a wooden spoon. Cook until no longer pink and lightly browned. Season with a pinch of salt and pepper as it cooks to build flavor from the start.

3. Add Vegetables and Spices (5 minutes)

Stir in the diced zucchini and bell peppers. Sauté for about 3–4 minutes until the vegetables begin to soften. Sprinkle in chili powder, cumin, smoked paprika, oregano, and cayenne pepper if desired. Stir well to coat everything evenly in the aromatic spice blend.

4. Build the Chili Base (15–20 minutes)

Add the diced tomatoes, tomato sauce, and tomato paste, stirring to combine. Pour in the chicken broth or water and bring to a gentle simmer. Reduce heat to low and cook uncovered for 15–20 minutes, stirring occasionally. The chili will thicken as it simmers and the vegetables will become tender.
Taste and adjust seasoning with more salt, pepper, or spice if needed. For a thicker consistency, let it simmer longer; for a thinner texture, add a splash more broth.

5. Finish and Serve (5 minutes)

Once the chili reaches your preferred consistency, remove from heat. Stir in freshly chopped cilantro or parsley for brightness. Ladle the chili into bowls and garnish with your favorite toppings — shredded cheese, diced avocado, sour cream, or a sprinkle of green onions for added freshness.

Serving Suggestions

Serve this Low-Carb Ground Turkey Chili hot with a side of cauliflower rice, roasted vegetables, or a crisp green salad. It’s also delicious topped with shredded cheese or a dollop of Greek yogurt for extra creaminess.
For a cozy dinner, pair it with almond flour biscuits or low-carb cornbread. For meal prep, portion the chili into airtight containers for quick lunches throughout the week — it reheats beautifully and maintains its flavor.

Tips & Variations

Flavor Boosters

  • Add a splash of lime juice before serving for a tangy, fresh finish.
  • Stir in a teaspoon of cocoa powder for a subtle richness.
  • Use fire-roasted tomatoes instead of regular diced tomatoes for smoky depth.

Creative Variations

  • Spicy Kick: Add diced jalapeños or a pinch of crushed red pepper.
  • Extra Veggies: Mix in spinach, kale, or mushrooms for extra nutrients.
  • Cheesy Bake: Transfer the cooked chili into a casserole dish, top with shredded cheese, and bake until melted and bubbly.
  • Meal Prep Bowls: Serve over cauliflower rice or zucchini noodles for a complete low-carb meal.

Storage & Reheating

  • Refrigerate: Store leftovers in an airtight container for up to 5 days.
  • Freeze: Freeze portions for up to 2 months. Thaw overnight in the refrigerator before reheating.
  • Reheat: Warm on the stovetop over medium heat or microwave individual servings until hot. Add a splash of broth if the chili thickens too much after refrigeration.

Expert Tips

  • Don’t overcook the zucchini — it should stay slightly firm for the best texture.
  • For a deeper flavor, let the chili rest for 15 minutes before serving; the spices will meld beautifully.
  • If you prefer a thicker chili, reduce the tomato sauce slightly or simmer uncovered for a few extra minutes.
  • Make a double batch and freeze half — it’s perfect for busy nights when you need a quick, satisfying meal.

Nutrition Benefits

This dish is packed with lean protein from ground turkey, heart-healthy fats from olive oil, and a bounty of vitamins from the vegetables. By eliminating beans, it keeps carbs low while still delivering the hearty, satisfying quality of traditional chili. It’s a balanced, high-protein meal ideal for those looking to eat lighter without sacrificing flavor.

FAQ

Can I use ground chicken instead of turkey?
Yes! Ground chicken is an excellent substitute and works just as well with the same seasonings.
Can I add beans if I’m not strictly low-carb?
Absolutely. Add one can of drained black beans or kidney beans to make it more filling while maintaining a balanced meal.
Is this chili spicy?
It’s moderately spiced, but you can easily control the heat by adjusting the amount of chili powder or cayenne pepper.

Conclusion

Low-Carb Ground Turkey Chili with Zucchini proves that comfort food can be both healthy and delicious. It’s rich, hearty, and full of vibrant flavors — without the heaviness of traditional chili. Perfect for weeknight dinners, cozy nights in, or meal prep, this recipe is sure to become a go-to favorite for anyone looking to enjoy a nutritious and flavorful meal. Serve it hot, customize it to your liking, and savor every wholesome bite.

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