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gluten free chili with turkey cheddar cheese and limes in two bowls
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4.55 from 11 votes
Prep Time: 10 minutes
Cook Time: 45 minutes
Total Time: 55 minutes
Course: Main Course, Soup
Cuisine: American
Diet: Diabetic, Gluten Free
Servings: 8
Carbohydrates: 29g

Ingredients

  • 2 lbs ground turkey
  • 1 medium yellow onion chopped
  • Oil
  • 24-32 oz tomato sauce
  • 1 15 oz can diced tomatoes
  • 1 15 oz can cannellini beans
  • 1 15 oz can chickpeas
  • 1 Tbsp garlic powder
  • 1 Tbsp onion powder
  • 1 tsp salt can adjust to your taste preferences
  • 2 Tbsp chili powder
  • 2 Tbsp paprika
  • 1 ½ Tbsp cumin
  • 1 ½ Tbsp oregano
  • 1 cup water

Instructions

  • Heat a large skillet over medium heat. Brown your ground turkey until cooked through. Drain the grease and set aside.
  • In a large soup pot, add a small amount of oil and the chopped onion. Sauté the onion over medium high heat for 10 minutes with the lid on, stirring occasionally.
  • Once the onion has begun to brown, add all of your remaining ingredients. (Do not drain liquid from cans before adding to the pot.) Stir everything together to combine.
  • Bring your chili to a boil, reduce the heat, and simmer for 30 minutes with the lid off. Enjoy!

Notes

This recipe is designed with blood sugar management in mind:
  • Protein per serving: Approximately 30-35g (depending on add-ins)
  • Fiber per serving: Approximately 8-10g (or more with added vegetables and lentils)
  • Carbohydrates per serving: Approximately 29-35g (mostly from fiber-rich beans and vegetables)
 
The protein-to-carb ratio in this chili helps prevent blood sugar spikes. The high fiber content also slows digestion, meaning glucose is released into your bloodstream more gradually.
Portion size matters: One serving is about 1½ cups. Pair it with a small side salad or some non-starchy vegetables if you want to make the meal even more filling without adding many carbs.
Test and learn: Everyone's blood sugar responds differently to foods. Check your glucose levels 1-2 hours after eating to see how this chili affects you personally. You might find you can enjoy a slightly larger portion, or you might want to adjust the beans or add more vegetables.
Storage tips: This chili keeps well in the fridge for 4-5 days and freezes beautifully for up to 3 months. It's perfect for meal prep!
When buying canned ingredients, try to select No Salt Added or Reduced Sodium when possible.
The nutrition facts presented are estimates only. The brands you use and product types chosen can change the nutritional information presented. To obtain the most accurate nutritional information, you should calculate the nutritional information with the actual ingredients you use.

Nutrition

Serving: 1bowl | Calories: 318kcal | Carbohydrates: 29g | Protein: 28g | Fat: 11g | Saturated Fat: 3g | Sodium: 634mg | Fiber: 7g | Sugar: 9g
Tried this recipe?Mention @milknhoneynutrition or tag #milknhoneynutrition!