This Healthy Turkey Chili Recipe is inspired by Panera Bread’s recipe that most people know and love. Now you don’t even have to leave your house to get your Panera chili fix. You can make a big batch right at home using healthy and hearty ingredients. Chili is something that I make every single weekend during the winter months. I like to switch it up using this recipe along with my Smoked Pulled Pork Chili. These recipes are so comforting, warming, and healthy.
Panera Bread is known for its hearty soups, fresh salads, and oven-baked sandwiches. While many of their menu items are indulgent, some options, like their turkey chili, aim to provide more nutritious fare. But is Panera’s turkey chili actually good for you? I dug into the nutrition facts and asked dietitians whether this soup lives up to its healthy reputation.
An Overview of Panera’s Turkey Chili
Panera Bread first introduced their turkey chili in 2015. It features ground turkey, beans, tomatoes onions carrots, celery, green chilies, and a blend of spices like garlic, cumin, and chili powder. The chili is topped with sour cream and tortilla strips.
Here are some key nutrition facts for a cup of Panera’s turkey chili:
- 200 calories
- 7g fat
- 460mg sodium
- 20g carbs
- 9g fiber
- 14g protein
Compared to other Panera soups, the turkey chili is lower in calories, fat, and carbs. It also provides more fiber and protein
Why Dietitians Recommend Panera’s Turkey Chili
I spoke with two registered dietitians who analyze restaurant foods on a regular basis. Both agreed that Panera’s turkey chili is one of the healthiest options on their menu.
“At under 300 calories, this wholesome option packs an impressive amount of dietary fiber and protein, making it a delicious and health-conscious choice for mindful eaters,” says Jessie Hulsey, RD, LD.
The high fiber and protein content help keep you full. “This soup will help ward off hunger with 14 grams of satiating protein and 9 grams of belly-filling fiber,” says Bonnie Taub-Dix, RDN. “It makes a balanced mini-meal.”
The turkey chili is also lower in sodium compared to many soups. Jessie Hulsey explains that having less than 500mg of sodium per serving qualifies it as a low sodium food. This makes it a good choice for those limiting their salt intake due to high blood pressure or other health conditions
Both dietitians said the vegetables and spices in the chili provide important vitamins, minerals, and antioxidants. The combination of lean turkey, beans, veggies, and fiber makes this a nutritious soup overall.
Potential Downsides of Panera’s Turkey Chili
While Panera’s turkey chili has many nutritional perks, it’s not perfect. Here are a few potential downsides to consider:
High sodium sour cream topping: The sour cream topping adds 110mg sodium to each serving. Those restricting sodium should ask for chili without it.
Refined carbs from tortilla strips: The tortilla strips provide crunch but no nutritional value. Skip them to cut carbs and calories.
Lack of veggies: While the chili contains onions, carrots, and celery, it’s still pretty light on vegetables. Adding your own veggies would increase nutrients.
Prepared in canola oil: Panera prepares their turkey chili in canola oil, an inflammatory omega-6 fat. Opt for olive oil or avocado oil-based dishes when possible.
Contains citric acid: The chili contains citric acid as a preservative. While it’s generally considered safe, some people prefer to avoid it.
High in histamines: The combination of tomatoes, spices, chili peppers, and preservatives may be high in histamines. People with histamine intolerance may want to avoid it.
While not perfect, Panera’s turkey chili is still a pretty healthy soup choice, especially when customized. I suggest ordering it without chips or sour cream and adding your own veggies. This amplifies the nutrition without excess carbs, sodium and unhealthy fats.
How Panera’s Turkey Chili Compares to Their Other Soups
To provide more context, I compared the nutrition data for Panera’s turkey chili to their other soups. Here’s an overview of how it stacks up:
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Lowest in calories: With 200 calories per serving, the turkey chili contains far fewer calories than broccoli cheddar (340 calories), French onion (190 calories), and cream of tomato (240 calories). Only the 60-calorie chicken noodle has less.
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Lowest in fat: The chili’s 7g of fat is equal to or lower than all other Panera soups except the chicken noodle, which has just 0.5g per serving.
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Lowest in carbs: 20g carbs is on the lower end compared to Panera’s other soups, which range from 16-27g per serving.
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Highest in fiber: Turkey chili’s 9g of fiber is two to three times more than other soups.
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Highest in protein: 14g protein is significantly more than Panera’s other soups, which offer 4-8g.
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Lower in sodium: At 460mg, the chili has the least sodium besides the chicken noodle soup at 860mg. Others range from 760mg to a whopping 1,290mg per serving.
Based on these comparisons, Panera’s turkey chili emerges as the optimal choice if you’re looking for a filling soup with more protein and fiber, and less carbs, fat, and sodium.
Tips for Enjoying Panera’s Healthy Turkey Chili
Here are my top tips for making the most of Panera’s nutritious turkey chili:
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Skip the tortilla strips and sour cream to remove excess carbs, fat, and sodium.
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Ask them to use olive oil instead of canola oil if possible.
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Add extra veggies like spinach, kale, mushrooms, zucchini or peppers.
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Pair with a salad for added veggies and fiber.
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Enjoy the chili with a whole grain like brown rice or quinoa for more nutrients.
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Try their Ancient Grain & Arugula side salad as a chili topper.
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Drink water or unsweetened tea instead of soda or creamy beverages.
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Take half home for a second healthy, fiber-filled meal.
The Bottom Line
Based on its stellar nutrition stats and dietitian approval, Panera’s turkey chili stands out as a nutritious menu choice. With ample protein and fiber provided by the lean turkey, beans, and veggies, this chili makes a balanced, filling plant-based meal.
By customizing your order and pairing it with veggie-based sides and beverages, you can maximize the nutrition and satisfaction of this already healthy Panera soup. So next time you’re craving chili, head to Panera to get your fix in one of the healthiest ways possible. Their turkey chili will warm you up without weighing you down.
Reasons To Love This Healthy Turkey Chili Recipe
- Protein-packed: Each serving is almost 36g of protein.
- Quick and easy: Pop this in the crockpot and allow it to simmer all day or cook on the stove and it will be done in 30 minutes.
- Make a big batch and use it in different ways during the week: This recipe is perfect to make on Sunday and use in different ways throughout the week. Make nachos, chili dogs, chili mac, or pour stuff inside a sweet or baked potato.
How To Make
- Brown In a 5- to 6-quart pot or Dutch oven, heat butter over medium heat until butter is melted. Add in the chopped onion and minced garlic. Cook for a minute or two. Add in the ground turkey and brown.
- Simmer Next, add all the other ingredients; chicken broth, beans, edamame, chickpeas, corn, tomatoes, tomato paste, green chilies, and seasoning. Mix together until combined. Bring to boiling; reduce heat. Simmer, uncovered, about 30 minutes.
- Enjoy Taste and adjust seasoning to liking. Top with dairy-free sour cream, dairy-free cheese, green onions, and tortilla chips.
This Healthy Turkey Chili and also be made in the crockpot . It’s super simple and makes dinner a breeze. Let it simmer all day and it will be ready when you walk through the door from a long day at work.
- Brown the ground turkey, onions, and garlic the same as in the recipe written below.
- Place the turkey mixture along with the remaining ingredients in the crockpot .
- Cook on high for 3-4 hours or on low for 6-8 hours.
- Garnish as desired and enjoy.
Turn this recipe into a healthy Turkey Chili freezer meal.
- Allow the chili to cool completely.
- Divide chili into freezer-friendly containers or freezer bags. Add a date.
- Freeze for up to 3 months.
- Before serving, allow frozen chili to thaw in the refrigerator overnight. Heat and enjoy.
- Diary-Free Sour Cream (I love Follow Your Heart and Forager brands)
- Dair-Free Cheese
- Lime Slices
- Green Onions
- Parsley
- Avocado Slices
- Tortilla Chips or Fritos
- Fresh red onions
- Cilantro
Absolutely! If you do use ground beef instead of ground turkey it will change the calories and fat. Just be aware that the nutrition will not remain the same. But ground beef with this recipe tastes amazing too.
Beef broth is perfectly fine to use in place of chicken broth.
Yes! Removing this will not change so much of the taste, but it will change the spice level.
If you prefer a thicker chili consistency, add 1/2 tsp xanthan gum or 1 tbsp tapioca flour dissolved in 2 tbsp water. Add either of these in and stir. As it heats it will begin to thicken.
Draining and rinsing the beans to remove the metallic flavor along with removing excess salt and starch. This will improve the overall flavor.