October 4, 2023 at 10:00 am EDT
One Pot Turkey Chili with Rice

It's that time of year, temperatures are dropping, weeknight evenings are busier than ever, and one pot meals that feed the family are crucial. This one pot chili recipe is packed with protein and fiber and can easily include more vegetables to boost the fiber and nutrition. If you are vegetarian, you can easily swap the ground turkey for veg ground or two cans of beans (the latter will increase the grams of carbs per serving).

As much as we focus on the 100 grams of carbohydrates target for the Food Pillar in the Target100 weight loss program, our members also focus on their fiber and protein intake daily too. Within the Realiz100 Membership, members take advantage of exclusive coaching with Liz to optimize their macronutrients (carbs, protein, and healthy fats) on their weight loss and wellness journeys.

For this recipe, you can easily boost the protein intake by using bone broth in place of the chicken broth. Liz and David also swapped out the corn for other low carb vegetables like shredded kale or chopped bell pepper. You can also lower the overall carb content per serving by leaving out the rice and swap in cauliflower rice.

Our members also really enjoyed this low carb pumpkin turkey chili recipe. It's perfect for cool fall evenings and takes full advantage of all things pumpkin :). Be sure to share a pic and tag us @target100program if you make this chili recipe!

Lower Carb Turkey Chili with Rice recipe

Serves: 4

Prep Time: 15 mins

Cook Time: 25 mins


10 oz. (300g) ground turkey

½ cup (115g) rice​

1 medium onion, finely chopped​

2 cloves garlic, minced​

1 tbsp. oil​

½ can chopped tomatoes​

1 red bell pepper, chopped​

1 cup (250ml) vegetable broth​

⅓ cup (60g) red kidney beans, drained​

⅓ cup (85g) sweet corn, drained​

⅓ cup (30g) grated cheese (optional)​


1 tsp. dried oregano​

1 tsp. cumin ​

1 tsp. sweet pepper ​

½ tsp. hot pepper ​

½ tsp. salt​

⅓ tsp. ground pepper


Heat the oil in a large pan and sauté the onion and garlic for 3-4 minutes. Next, add the meat and fry for about 5-6 minutes until cooked throughout.​

Add spices, mix, then add the uncooked rice and mix again. Next add the chopped peppers, beans, corn, canned tomatoes and broth. Mix and bring to a boil. Simmer covered on low heat for about 17-20 minutes.​

Add grated cheese, cover and heat for another 2 minutes until the cheese melts. Uncover and let cool for a few minutes before serving.

Nutrition Facts: One serving of chili has 21 grams of carbohydrates and 31 grams of protein.

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