Veggie-Loaded Turkey Chili (Blood-Sugar Friendly, One-Pot)

This cozy Veggie-Loaded Turkey Chili cooks in one pot in about 30 minutes. It’s high in protein, packed with colorful vegetables, and gentle on blood sugar. Serve with avocado and a big side salad—or add¼ cup black beans on active days for extra fiber.

Education only—not medical advice. If you use insulin or medicines that can cause low blood sugar, check with your clinician before changing your eating pattern.

Why this recipe helps your blood sugar

• Protein first: 93% lean ground turkey helps you feel full and slows the rise in blood sugar.

• Fiber from veggies: Onion, peppers, zucchini, and tomatoes add fiber and volume for steady energy.

• Smart, flexible carbs: Keep it lower-carb with salad and avocado, or add a small portion of beans on days you’re more active.

• Simple spices, no sugar: Chili powder, cumin, and paprika bring flavor without sugary sauces.

Ingredients (4 hearty servings)

• 1 Tbsp olive oil

• 1 lb 93% lean ground turkey

• 1 medium onion, diced

• 2 bell peppers, diced

• 1 medium zucchini, diced

• 2 cans diced tomatoes, no sugar added (14.5 oz each), undrained

• 1–2 Tbsp chili powder(to taste)

• 1 tsp ground cumin

• ½ tsp paprika(smoked or sweet)

• Salt & pepper, to taste

• Water or broth as needed (about ½ cup if you like it saucier)

To serve (choose 1–2):

• Avocado slices (healthy fats)

• Shredded lettuce + side salad

• ¼ cup black beans per bowl if active (optional smart carb)

Instructions

1. Sauté veggies. Warm olive oil in a large pot over medium heat. Add onion, peppers, and zucchini. Cook 4–5 minutes until they begin to soften.

2. Brown turkey. Push veggies to the side. Add turkey, break it up, and cook until no longer pink (5–7 minutes).

3. Season & simmer. Stir in diced tomatoes (with juices), chili powder, cumin, paprika, salt, and pepper. Add a splash of water/broth if you want it looser. Simmer15–20 minutes, stirring now and then.

4. Taste & adjust. Add more spice, salt, or pepper as you like.

5. Serve. Ladle into bowls. Top with avocado and serve with salad. Add¼ cup black beans per bowl on more active days.

Make it yours

• More heat: Add a pinch of cayenne or diced jalapeño.

• Veg boost: Stir in a handful of spinach at the end until wilted.

• Different protein: Swap turkey for lean beef (90%+), ground chicken, or crumbled firm tofu.

• Vegetarian option: Replace turkey with1½ cups cooked lentils; add 1 extra tsp olive oil.

• Meal-prep friendly: Doubles well; freeze portions for quick lunches.

How to serve it (Prediabetes Plate)

Build your bowl using the plate method:

• ½ plate non-starchy veggies → chili + extra salad/lettuce

• ¼ plate protein → turkey in the chili

• ¼ plate smart carbs → add¼ cup black beans (or ½ small sweet potato on the side) if active

• Healthy fats→ avocado slices or a drizzle of olive oil on the salad

Storage & reheating

• Fridge: up to4 days in a covered container.

• Freezer: up to 2–3 months in single-serve containers.

• Reheat: stovetop over low heat with a splash of water, or microwave in short bursts; avoid overcooking.

Nutrition (approximate, per serving, without optional beans)

Calculated using typical grocery-store values; your numbers may vary with brands and exact amounts.

• Calories: ~275

• Protein: ~22 g

• Total Carbs: ~16 g

• Fiber: ~3.5 g

• Net Carbs: ~12.5 g

• Fat: ~11.5 g

• Added sugars: 0 g

• Sodium: varies by tomatoes/salt (aim for low-sodium cans)

If adding ¼ cup black beans per serving: add ~60–70 calories, +10 g carbs,+3–4 g fiber,+3–4 g protein.

FAQ

Can I use frozen veggies?
Yes. Use frozen pepper/onion blends or zucchini; cook a few extra minutes to evaporate excess water.

Tomatoes too acidic?
Stir in a small pat of butter or a pinch of baking soda to mellow acidity.

Can I cook this in a slow cooker?
Yes. Brown the turkey and sauté the veggies first, then add everything to the slow cooker for 2–3 hours on High or 4–5 hours on Low.

How big is a serving?
Divide the pot into 4 bowls. Add salad and avocado to round out the meal.

Quick printable card (copy/screenshot)

Veggie-Loaded Turkey Chili— serves 4
Ingredients: 1 Tbsp olive oil • 1 lb 93% lean turkey • 1 onion • 2 bell peppers • 1 zucchini • 2 cans diced tomatoes • 1–2 Tbsp chili powder • 1 tsp cumin • ½ tsp paprika • salt/pepper • ½ cup water/broth (as needed)
Directions: Sauté veggies 4–5 min → brown turkey 5–7 min → add tomatoes + spices → simmer 15–20 min → adjust seasoning.
Serve with: avocado, salad; add¼ cup black beans if active.
Per serving (approx): 275 kcal | 22g P | 16g C | 3.5g fiber | 11.5g F | 0g added sugar.