Recipes / Dinner
Turkey & White Bean Chili (30g Protein, Freezer-Friendly)
By Md Z. Hasan · Updated August 4, 2026
50 min
Total time
6
Servings
30g
Protein
340
Calories
When you want something warm and filling that also does the meal-prep heavy lifting, chili is hard to beat. This turkey and white bean version delivers 30 grams of protein per serving, makes six portions, and freezes beautifully — so future-you always has a protein-forward meal ready.
Why this works on a GLP-1
Batch-cooked, freezer-friendly meals solve the biggest GLP-1 problem: making a good choice easy on days you’d rather not cook. Turkey keeps it lean, the white beans add protein and fiber (which helps with the constipation that GLP-1s can cause), and portioning it out means you can eat a smaller amount without wasting food.
Make it your own
- More protein: top with Greek yogurt, or stir in an extra half-can of beans.
- Build the habit: this fits neatly into a GLP-1 meal-prep system.
- Budget-friendly: turkey, beans, and canned tomatoes are cheap — more ideas in eating well on a GLP-1 on a budget.
Cook once, eat (or freeze) six times — cozy, high-protein, and exactly the kind of meal that keeps your week on track.
Ingredients
- 1.25 lb (565g) lean ground turkey (93/7)
- 2 cans (15 oz each) white beans (cannellini or great northern), drained and rinsed
- 1 can (15 oz) diced tomatoes
- 1 onion and 2 cloves garlic, diced
- 1 bell pepper, diced
- 2 cups low-sodium chicken broth
- 1 tbsp olive oil
- 2 tsp cumin, 1 tsp smoked paprika, 1 tsp oregano; salt and pepper to taste
- Optional to serve: plain Greek yogurt (adds protein), fresh cilantro, lime
Instructions
- 1
Heat the olive oil in a large pot over medium. Add onion, garlic, and bell pepper; cook 5 minutes.
- 2
Add the ground turkey and spices; break it up and cook 8 minutes until no longer pink.
- 3
Stir in the beans, diced tomatoes, and broth. Bring to a simmer.
- 4
Simmer uncovered 20–25 minutes, stirring occasionally, until slightly thickened. Taste and adjust.
- 5
Serve topped with a spoon of Greek yogurt. Cool leftovers, then refrigerate 4 days or freeze up to 3 months.
Tips
- Small appetite? Chili reheats perfectly in small portions — bank the rest in the freezer.
- Extra protein: a dollop of Greek yogurt instead of sour cream adds protein and creaminess.
- Gentler on the stomach: go light on the spices and skip the raw toppings if you're having a rough day.
Log this 30g toward your daily target
ProteinDose tracks daily protein on a GLP-1 — one-tap presets, photo and barcode scanning, Apple Health sync.(Our own iOS app — free to download.)
