High Protein Chili for Muscle Gain Meal Prep (Print Version)
Fuel muscle growth with this healthy high protein chili. Perfect for meal prep, this hearty recipe is packed with flavor and nutrients to support your fitness goals.
# Recipe Info:
Prep Time: 20 Minutes minutes
Cook Time: 50 Minutes minutes
Total Time: 70 minutes
Servings: 6 Servings
Difficulty: Beginner
Cuisine: American
# Ingredients:
→ The Muscle-Building Core
01 -
1 1/2 lbs lean ground turkey (93% lean)
02 -
1 (15-oz) can kidney beans, drained and rinsed
03 -
1 (15-oz) can black beans, drained and rinsed
→ Vibrant Veggie & Aromatic Base
04 -
1 tbsp olive oil
05 -
1 large yellow onion, diced
06 -
4 cloves garlic, minced
07 -
1 red bell pepper, diced
08 -
1 green bell pepper, diced
09 -
1 large sweet potato (about 1 1/2 lbs), peeled and diced into 1/2-inch cubes
→ Hearty Simmer & Spice Blend
10 -
1 (28-oz) can diced tomatoes, undrained
11 -
1 (15-oz) can crushed tomatoes, undrained
12 -
1 1/2 cups low-sodium chicken or vegetable broth
13 -
3 tbsp chili powder
14 -
1 1/2 tbsp ground cumin
15 -
1 tsp smoked paprika
16 -
1 tsp dried oregano
17 -
1/2 tsp cayenne pepper (optional, for heat)
18 -
Salt and black pepper to taste
# Instructions:
01 -
Dice 1 large yellow onion, 1 red bell pepper, and 1 green bell pepper. Mince 4 cloves garlic. Peel and dice 1 large sweet potato (about 1.5 lbs) into 1/2-inch cubes. This thorough preparation is essential for building the flavor foundation of your High Protein Chili: Healthy Meal Prep for Muscle Gain.
02 -
Heat 1 tbsp olive oil in a large pot or Dutch oven over medium-high heat. Add 1.5 lbs lean ground turkey (93% lean) and cook, breaking it up with a spoon, until fully browned. Drain any excess fat, then remove the cooked turkey from the pot and set it aside.
03 -
In the same pot, add the diced 1 large yellow onion, 1 red bell pepper, and 1 green bell pepper. Sauté for 5-7 minutes, stirring occasionally, until the vegetables begin to soften. Stir in the 4 cloves minced garlic and cook for another minute until fragrant.
04 -
Return the browned turkey to the pot. Stir in 3 tbsp chili powder, 1.5 tbsp ground cumin, 1 tsp smoked paprika, 1 tsp dried oregano, and 1/2 tsp cayenne pepper (if using). Cook for 1 minute until fragrant. Add 1 (28-oz) can diced tomatoes, 1 (15-oz) can crushed tomatoes, and 1.5 cups low-sodium chicken or vegetable broth. This forms the hearty base for your High Protein Chili: Healthy Meal Prep for Muscle Gain.
05 -
Add the diced 1 large sweet potato to the pot. Bring the mixture to a gentle simmer, then reduce the heat to low, cover, and cook for 30 minutes, stirring occasionally, until the sweet potato is tender. This slow simmer allows the flavors to deepen beautifully.
06 -
Stir in 1 (15-oz) can kidney beans (drained and rinsed) and 1 (15-oz) can black beans (drained and rinsed). Continue to simmer, uncovered, for another 10-15 minutes, allowing the flavors to meld further and the chili to thicken slightly to your desired consistency.
07 -
Taste the High Protein Chili: Healthy Meal Prep for Muscle Gain and season generously with salt and black pepper to taste. Ladle into bowls and serve hot. For optimal flavor, letting it rest for 10-15 minutes off the heat allows the spices to fully bloom.
# Notes:
01 -
This chili is perfect for meal prep! Store individual portions in airtight containers in the refrigerator for up to 4-5 days, or freeze for up to 3 months.
02 -
Top with Greek yogurt or a dollop of light sour cream for extra protein, fresh cilantro, diced avocado, or a sprinkle of low-fat cheese. Serve with a side of whole-grain cornbread or brown rice.
03 -
Feel free to swap sweet potato for butternut squash. For an extra veggie boost, add a cup of frozen corn or spinach during the last 10 minutes of cooking.
04 -
For an even deeper, more developed flavor, prepare the chili a day in advance and let it rest in the refrigerator overnight before reheating and serving.
# Tools You'll Need:
01 -
Large pot or Dutch oven
02 -
Cutting board
03 -
Chef's knife
04 -
Measuring cups and spoons
05 -
Can opener
06 -
Stirring spoon
# Nutrition Facts (Per Serving):
Calories: 529 kcal
Total Fat: 19 g
Total Carbohydrate: 71 g
Protein: 57 g