Jamie Eason 3-Bean Turkey Chili Recipe -- Bodybuilding.com
Jamie Eason 3-Bean Turkey Chili Recipe -- Bodybuilding.com is a easy Tex-Mex recipe that serves 6. 240 calories per serving. Recipe by Bodybuilding.com on YouTube.
Prep: 5 min | Cook: 25 min | Total: 40 min
Cost: $22.61 total, $3.77 per serving
Ingredients
- 1 cup Onion (diced)
- 2 lb Extra Lean Ground Turkey (lean (93% lean) ground turkey)
- 1 tablespoon Garlic (minced)
- 2 can Diced Green Chilies (4 oz cans, mild flavor)
- 1 can Tri‑Bean Mix (pinto, kidney, black beans) (organic, low‑sodium, drained)
- 1 can Black Beans (organic, low‑sodium, drained)
- 1 can Diced Tomatoes (14 oz, organic, undrained)
- 1 can Diced Tomatoes (12 oz, organic, undrained)
- 1 tablespoon Xylitol Sweetener (granular, can substitute with brown sugar or honey)
- 1 teaspoon Cumin (ground)
- 0.5 teaspoon Salt (adjust to taste)
- 2 tablespoon White Vinegar (can use rice or apple cider vinegar)
- 1 tablespoon Chili Powder
- 3 tablespoon Yellow Mustard (regular yellow mustard)
- 1 tablespoon Fresh Cilantro (chopped, add at end)
Instructions
Prep Ingredients
Dice 1 cup of onion, mince 1 tablespoon of garlic, open all cans, and drain the beans while reserving the tomato liquid.
Time: PT5M
Brown Turkey
Heat the large pot over medium‑high heat, add the ground turkey, diced onion, and minced garlic. Cook, breaking up the meat, until turkey is no longer pink, about 8 minutes. Drain any excess fat.
Time: PT8M
Add Green Chilies
Stir in the two 4‑oz cans of diced green chilies.
Time: PT1M
Add Beans
Add the drained tri‑bean mix and the extra can of black beans to the pot.
Time: PT2M
Add Tomatoes
Pour in the 14‑oz and 12‑oz cans of diced tomatoes, including their juices.
Time: PT1M
Season the Chili
Stir in 1 tbsp xylitol, 1 tsp cumin, 0.5 tsp salt, 2 tbsp white vinegar, 1 tbsp chili powder, and 3 tbsp yellow mustard until evenly combined.
Time: PT2M
Simmer
Increase heat to bring the mixture to a gentle boil, then reduce to low, cover the pot, and let simmer for 10 minutes, stirring once halfway through.
Time: PT10M
Finish with Cilantro
Remove the pot from heat and stir in 1 tbsp chopped fresh cilantro.
Time: PT1M
Serve
Ladle chili into bowls. Serve alone or over brown rice, spaghetti squash, or your favorite low‑carb side.
Time: PT1M
Nutrition Facts
- Calories
- 240
- Protein
- 25 g
- Carbohydrates
- 21 g
- Fat
- 4 g
- Fiber
- 3 g
Dietary info: High protein, Low fat, Gluten‑free, Dairy‑free
Allergens: Mustard
Ingredient Substitutions
- Instead of Onion: Shallots
- Instead of Extra Lean Ground Turkey: Ground chicken, Lean ground beef
- Instead of Garlic: Garlic powder (1 tsp)
- Instead of Diced Green Chilies: Jalapeño peppers, diced
- Instead of Tri‑Bean Mix (pinto, kidney, black beans): Any canned beans
- Instead of Black Beans: Kidney beans
- Instead of Diced Tomatoes: Crushed tomatoes
- Instead of Diced Tomatoes: Tomato sauce
- Instead of Xylitol Sweetener: Brown sugar, Honey
- Instead of Cumin: Chili powder
- Instead of Salt: Sea salt
- Instead of White Vinegar: Apple cider vinegar
- Instead of Chili Powder: Paprika + cayenne
- Instead of Yellow Mustard: Dijon mustard
- Instead of Fresh Cilantro: Fresh parsley
Equipment Needed
- Large Pot
- Cutting Board
- Chef's Knife
- Measuring Spoons
- Can Opener
- Wooden Spoon or Spatula
- Ladle (optional)
- Serving Bowls (optional)
Critical Steps — Do Not Skip
- Drain excess fat from the browned turkey to keep the chili low‑fat.
- Drain the canned beans before adding to avoid excess starch.
- Add fresh cilantro at the very end to retain its flavor.
- Simmer uncovered for the final 10 minutes to develop depth.
Chef Tips from the Video
- Choose low‑sodium canned beans to control salt levels.
- For extra veggies, sauté bell peppers or zucchini with the onions.
- If you prefer a sweeter chili, substitute xylitol with brown sugar or honey.
- Adjust heat by adding more or fewer chilies and chili powder.
Troubleshooting
Chili is too thick.
Add a splash of low‑sodium chicken broth, water, or extra diced tomatoes and stir until desired consistency is reached.
Chili is too watery.
Uncover and simmer an additional 5‑10 minutes to reduce the liquid.
Flavor is bland.
Adjust salt, add a pinch more chili powder, or a dash more vinegar for brightness.
Cilantro flavor is muted.
Add fresh cilantro just before serving and avoid over‑cooking it.
Storage
Refrigerator: Store in an airtight container for up to 4 days.
Freezer: Freeze in portion‑size bags or containers for up to 3 months.
Room temperature: Do not store at room temperature; refrigerate promptly.
Make-Ahead Tips
- The chili tastes even better the next day as flavors meld; refrigerate overnight.
- Freeze individual portions and reheat gently on the stovetop or microwave.
Frequently Asked Questions
What is the cultural significance and history of Three Bean Chili in Tex‑Mex cuisine?
Three Bean Chili blends traditional Mexican chili concepts with American comfort food, reflecting the Tex‑Mex tradition of hearty, bean‑rich stews that were popularized in Texas ranch cooking during the early 20th century.
What are the traditional regional variations of three‑bean chili in Texas and the Southwest United States?
In Texas, chili often omits beans for a meat‑focused version, while Southwest cooks add a mix of pinto, kidney, and black beans for texture and protein. Some regions add roasted poblano peppers or use beef broth for a richer base.
How is Three Bean Chili traditionally served in Tex‑Mex culture?
It is commonly served hot in a bowl topped with fresh cilantro, shredded cheese, or a dollop of sour cream, alongside cornbread, rice, or tortilla chips for a complete meal.
What occasions or celebrations is Three Bean Chili traditionally associated with in Tex‑Mex cuisine?
Three Bean Chili is a popular choice for game‑day gatherings, backyard barbecues, and family‑style dinner nights because it can be made in large batches and feeds a crowd.
What makes Three Bean Chili special or unique in Tex‑Mex cuisine?
The combination of three different beans provides varied textures, while the addition of xylitol and mustard creates a subtle sweet‑tangy balance that sets it apart from classic chili recipes.
What are the most common mistakes to avoid when making Three Bean Chili at home?
Common errors include over‑cooking the beans, which makes the chili gummy, forgetting to drain excess turkey fat, and adding cilantro too early, which dulls its fresh flavor.
Why does this Three Bean Chili recipe use xylitol and mustard instead of traditional brown sugar?
Xylitol provides sweetness without added sugar calories, fitting a bodybuilding diet, while mustard adds acidity and depth, balancing the richness of the tomatoes and beans.
Can I make Three Bean Chili ahead of time and how should I store it?
Yes, the chili improves after resting. Cool it quickly, refrigerate in an airtight container for up to 4 days, or freeze in portion‑size bags for up to 3 months. Reheat gently on the stovetop.
What texture and appearance should I look for when the Three Bean Chili is done cooking?
The chili should be thick but saucy, with beans tender but intact, turkey fully cooked, and a deep reddish‑orange color from the tomatoes and spices. A slight sheen from the mustard indicates proper emulsification.
What does the YouTube channel Bodybuilding.com specialize in?
The YouTube channel Bodybuilding.com focuses on nutrition and fitness‑friendly recipes, workout tips, and lifestyle advice tailored for athletes, bodybuilders, and health‑conscious individuals.
How does the YouTube channel Bodybuilding.com’s approach to Tex‑Mex cooking differ from other cooking channels?
Bodybuilding.com emphasizes high‑protein, low‑fat adaptations of classic dishes, using ingredient swaps like extra‑lean turkey and low‑calorie sweeteners, whereas many other channels prioritize traditional flavor over macro‑nutrient profiles.
Last updated: September 2, 2026
