Protein-Rich Chili That Keeps You Full for Hours – Hearty, Simple, and Satisfying

If you love a bowl of chili that actually fills you up and keeps you energized, this one is for you. It’s rich, comforting, and loaded with protein from lean meat, beans, and a few smart additions. The flavor is bold but balanced, with just the right amount of heat.

This pot is great for meal prep, game day, or a quick family dinner. You’ll make it once and want to keep it on repeat.

What Makes This Special

This chili uses a blend of protein sources to keep you full longer—lean ground turkey or beef, kidney beans, and black beans. It’s thick and hearty without relying on heavy cream or cheese.

A few high-impact ingredients—like tomato paste, smoked paprika, and a splash of apple cider vinegar—give it a deep, satisfying flavor. It’s also flexible: you can make it mild or spicy, vegetarian or meaty, depending on your crowd. Best of all, it tastes even better the next day.

Ingredients

• 1 tablespoon olive oil
• 1 large yellow onion, diced
• 1 red bell pepper, diced
• 3 cloves garlic, minced
• 1.5 pounds lean ground turkey or 90% lean ground beef
• 2 tablespoons tomato paste
• 1 can (28 ounces) crushed tomatoes
• 1 can (15 ounces) diced tomatoes, with juices
• 1 can (15 ounces) kidney beans, drained and rinsed
• 1 can (15 ounces) black beans, drained and rinsed
• 2 cups low-sodium beef or chicken broth (or water)
• 2 teaspoons ground cumin
• 2 tablespoons chili powder (adjust to taste)
• 1 teaspoon smoked paprika
• 1 teaspoon dried oregano
• 1/2 teaspoon ground coriander (optional)
• 1 teaspoon salt, plus more to taste
• 1/2 teaspoon black pepper
• 1/4–1/2 teaspoon cayenne pepper (optional for heat)
• 1 tablespoon apple cider vinegar (brightens the flavor)
• 1 ounce dark chocolate (70%) or 1 teaspoon cocoa powder (optional, for depth)
• 1 cup frozen corn (optional)
• Juice of 1/2 lime
• Fresh cilantro, chopped (for garnish)
• Greek yogurt or light sour cream (for serving)
• Shredded cheddar or Monterey Jack (optional)

Step-by-Step Instructions

1. Prep your base. Warm the olive oil in a large pot over medium heat.

   Add the onion and red bell pepper. Cook 5–7 minutes, stirring occasionally, until soft and slightly golden.

2. Add garlic. Stir in the minced garlic and cook 30–60 seconds, just until fragrant. Don’t let it burn.
3. Brown the meat. Add the ground turkey or beef.

   Break it up with a spoon and cook until no longer pink, about 6–8 minutes. If using beef and there’s excess fat, spoon off a little to keep the chili lean.

4. Build flavor. Stir in the tomato paste and cook 1–2 minutes. This step deepens the flavor and helps thicken the chili.
5. Spice it up. Add cumin, chili powder, smoked paprika, oregano, coriander, salt, pepper, and cayenne if using.

   Toast the spices for 30 seconds to wake them up.

6. Add tomatoes and broth. Pour in the crushed tomatoes, diced tomatoes, and broth. Stir well and bring to a gentle simmer.
7. Bean boost. Add the kidney beans and black beans. If using corn, add it now.

   Stir and keep it at a low simmer.

8. Let it simmer. Simmer uncovered for 25–35 minutes, stirring occasionally. The chili should thicken and the flavors will meld. If it gets too thick, add a splash of broth or water.
9. Finish with balance. Stir in the apple cider vinegar and dark chocolate or cocoa, if using.

   Taste and adjust salt, pepper, and heat. Finish with a squeeze of lime.

10. Serve. Ladle into bowls and top with Greek yogurt, shredded cheese, and cilantro. Add sliced jalapeños or avocado if you like.

Keeping It Fresh

Let the chili cool to room temperature before storing.

Divide it into airtight containers for easy lunches and dinners. It keeps well in the fridge for 4 days and freezes for up to 3 months. Reheat gently on the stove or in the microwave with a splash of broth if it’s too thick.

The flavor actually improves after a day, so it’s ideal for meal prep.

Benefits of This Recipe

• High protein, steady energy. Lean meat plus beans provide a mix of complete and plant-based proteins that keep you satisfied for hours.
• Fiber-rich. Beans and veggies add fiber, which helps with fullness and digestion.
• Balanced flavor without heavy extras. You get deep, smoky, savory notes without loads of cream or butter.
• Budget-friendly. Pantry staples like beans, tomatoes, and spices keep costs down.
• Customizable heat and texture. Make it mild for kids or fiery for spice lovers. Thicken or loosen as needed.
• Great for meal prep. Makes several servings and freezes beautifully.

What Not to Do

• Don’t skip toasting the spices. That quick step builds a much deeper flavor.
• Don’t over-salt early. Salt levels concentrate as the chili reduces. Season lightly at first, then adjust at the end.
• Don’t boil hard. A gentle simmer prevents the meat from getting tough and keeps the texture pleasant.
• Don’t forget acidity. A splash of vinegar and lime brightens everything and balances richness.
• Don’t overcrowd the pot with raw veggies at the end. Add vegetables at the right time so they cook through and blend into the sauce.

Alternatives

• Vegetarian version. Swap the meat for 1 cup of red lentils or extra beans.

  Use vegetable broth. Lentils add great body and protein.

• Slow cooker. Brown the meat, onions, and spices on the stove first. Transfer to a slow cooker with the rest of the ingredients.

  Cook on Low for 6–8 hours or High for 3–4 hours.

• Instant Pot. Sauté onion, pepper, garlic, and meat on Sauté mode. Add remaining ingredients. Pressure cook on High for 10 minutes, natural release 10 minutes.
• No-bean option. Replace beans with diced zucchini, mushrooms, and extra meat.

  Add 1/2 cup quinoa for texture and some extra protein.

• Extra protein boost. Stir in 1 cup cooked quinoa or 1/2 cup red lentils during the simmer. You can also add a scoop of unflavored collagen or whey at the end, stirred off heat.
• Different meats. Try ground chicken, bison, or a mix of ground beef and turkey for a lighter but beefy taste.

FAQ

How much protein is in a serving?

It varies by ingredients, but a typical bowl with lean turkey and two types of beans lands around 30–35 grams of protein per serving. If you add quinoa or extra meat, you can push it higher.

Can I make it less spicy?

Yes.

Reduce or skip the cayenne and use a mild chili powder. You can also add more broth or a little Greek yogurt when serving to cool it down.

What if I don’t have crushed tomatoes?

Use two cans of diced tomatoes and blend one briefly for texture, or substitute tomato sauce for part of the liquid. Adjust thickness during simmering.

How do I prevent it from getting too thick?

Keep an extra cup of broth or water nearby and stir in a little at a time as it simmers.

Cover the pot partially to control evaporation.

Can I freeze the chili with beans?

Absolutely. Beans hold up well in chili. Cool completely, portion into containers, and freeze for up to three months.

Thaw in the fridge overnight before reheating.

What toppings work best?

Greek yogurt, shredded cheese, cilantro, sliced green onions, avocado, pickled jalapeños, and a squeeze of lime are all great. Crunchy tortilla chips on the side don’t hurt either.

How can I make it lower in sodium?

Use low-sodium broth, no-salt-added canned tomatoes, and rinse your beans well. Season with salt at the end, tasting as you go.

Can I add vegetables without changing the flavor too much?

Yes.

Diced carrots, celery, zucchini, and mushrooms blend in nicely. Add them after the onions and cook until soft before adding meat and spices.

In Conclusion

This protein-rich chili is hearty, balanced, and built to keep you satisfied for hours. It’s easy to make, easy to reheat, and endlessly adaptable to your taste and pantry.

Whether you want a week of lunches or a crowd-pleasing dinner, this pot delivers. Keep the basics the same, tweak the spices, and make it your own—then enjoy every cozy, filling spoonful.