This Low Sodium Turkey Chili is the ultimate high-protein comfort meal, designed to satisfy your cravings while staying heart-healthy and diabetic-friendly. By using lean ground turkey and nutrient-dense kidney beans, this recipe delivers bold, smoky flavors without the need for excess salt. It is a perfect option for those following a low-sodium or renal-friendly diet who still want a filling, flavorful dinner.
Whether you are meal prepping for the week or serving a crowd, this chili is a healthy take on a classic favorite that serves up robust flavor. The best part is the convenience: simply prep your ingredients and let your slow cooker do the work. Keep your crockpot ready and try more of our delicious heart-healthy chili recipes!
This turkey chili is a nutritional powerhouse that focuses on lean protein and high fiber to support heart health and blood sugar management. By prioritizing whole, unprocessed ingredients and aromatic spices, it provides a satisfying meal that fits perfectly into a low-sodium lifestyle.
Lean on aromatics like garlic and onions, and double down on spices like cumin and smoked paprika. Adding a splash of acid, such as lime juice or apple cider vinegar, right before serving can also "brighten" the flavors in a way that mimics salt.
Yes! After sautéing the turkey and vegetables, add the remaining ingredients to a large pot, bring to a boil, then simmer on low for 45–60 minutes to allow the flavors to meld.
Absolutely. This chili freezes beautifully for up to one month; just ensure it has cooled completely before transferring it to a freezer-safe container.
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To keep this recipe truly low-sodium, the choice of canned goods is critical. Always look for labels that specifically state "No Salt Added" rather than just "Reduced Sodium," as the latter can still contain significant amounts of salt. Rinsing your canned beans under cold water can further reduce the sodium content by up to 40%.
Recipe yields 8 servings
Cook the Turkey: Heat the olive oil in a large skillet over medium-high heat until shimmering. Add the ground turkey and cook, stirring occasionally, until it’s just browned, about 5 minutes.
Sauté Vegetables: Add the chopped onion, bell pepper, and minced garlic to the skillet. Cook, stirring occasionally, until the vegetables are softened and the garlic is fragrant, about 3 minutes. Remove from heat.
Combine Ingredients in Slow Cooker: Transfer the turkey and vegetable mixture to the bowl of a slow cooker. Add the no-salt-added tomatoes (with their juices), rinsed and drained kidney beans, tomato sauce, dried oregano, ground cumin, crushed red pepper flakes, black pepper, garlic powder, onion powder, and a pinch of salt. Stir everything to combine.
Cook the Chili: Cover the slow cooker and cook on high for 3 to 4 hours or on low for 6 to 8 hours, stirring occasionally if desired.
Serve and Garnish: Once the chili is ready, ladle it into bowls. Top each serving with chopped fresh parsley and shredded reduced-fat sharp cheddar cheese. Optionally, add a dollop of nonfat plain Greek yogurt for extra creaminess.
Store Leftovers: Allow any leftover chili to cool completely, then store it in an airtight container. It can be kept in the refrigerator for up to 4 days or frozen for up to 1 month. Reheat gently on the stovetop or in the microwave before serving.
While the slow cooker is ideal for developing deep flavor, you can also use an Instant Pot. Use the "Sauté" function for the turkey and veggies, then cook on "High Pressure" for 20 minutes with a natural release. For a quick weeknight meal, a heavy-bottomed Dutch Oven on the stovetop works well, requiring about 45 minutes of simmering.
You can substitute 95% lean ground beef or ground chicken breast.
Pinto beans or black beans work perfectly as a high-fiber alternative.
If short on time, 1 tablespoon of onion flakes can replace the fresh onion.
Low-fat silken tofu can be blended into a cream for a dairy-free topping.