White Bean Turkey Chili

"White Bean Turkey Chili" lands at 30g of protein for 307 calories a serving, which makes it an easy way to hit a protein target on Ozempic, Wegovy, Mounjaro or Zepbound without overeating. It leans pungent and spicy, so save it for a day your stomach is settled rather than right after an injection.

Ingredients

• olive oil spray
• 2 small onions (chopped)
• 5 garlic cloves (chopped)
• 3 pounds 93% lean ground turkey
• 1 4.5 ounce can diced green chilies
• 1/2 teaspoon kosher salt
• 1/2 tablespoon cumin
• 1/2 tablespoon oregano
• 2 teaspoons chili powder (to your taste)
• 1/2 to 2 teaspoons crushed red pepper flakes (to your taste)
• 1 bay leaf
• 4 15.5 ounce cans of cannellini or navy beans (rinsed and drained)
• 2 cups chicken broth
• 1/2 cup reduced-fat sour cream or Greek yogurt
• Monterey Jack or Pepper Jack Cheese (shredded)
• diced avocado
• cilantro
• sliced jalapeno
• Greek yogurt or sour cream
• chopped scallions

Method

1. 1Set a large heavy pot or Dutch oven over medium heat and, once hot, coat with oil spray.
2. 2Add the onion and garlic and cook until soft, 4–5 minutes.
3. 3Add the turkey and cook, breaking it up, until cooked through and no longer pink, about 5 minutes.
4. 4Stir in the diced green chilies, salt, cumin, oregano, chili powder and red pepper flakes, and cook 2 minutes.
5. 5Purée one can of beans with 1 cup of the broth in a blender, then add it to the pot along with the remaining beans, broth and the bay leaf; bring to a boil.
6. 6Cover, drop to a simmer, and cook 30–35 minutes, stirring now and then, until thickened and the flavors come together.
7. 7Stir in the sour cream and cook another 4–5 minutes, then adjust the seasoning to taste.
8. 8Serve with your favorite toppings.
9. 9Slow cooker: follow steps 1–5 but cut the broth to 1 1/2 cups, then transfer everything to the slow cooker for 8 hours on low.
10. 10Instant Pot: use an 8-quart (or halve the recipe), reduce the broth to 1 1/2 cups, and cook on high pressure for 25 minutes.

Tips for GLP-1 appetites

• Not the gentlest option on a rough stomach day — better suited to when appetite and digestion feel normal.
• Go lighter on the strong aromatics (garlic, onion, spice rub) if smells are a trigger right now.
• At 30g of protein a serving, this alone gets you a meaningful chunk of the way to a daily 80–120g protein target.