Growing up, the smell of chili simmering on the stove meant fall had officially arrived. It was my dad’s specialty, a thick, rich concoction that was the ultimate comfort food on a cool evening. But as delicious as it was, it was also loaded with salt, fatty ground beef, and heaps of cheese. When I started my journey with the DASH diet years ago, I was worried I’d have to say goodbye to beloved classics like that. I’m so happy to tell you I was wrong! This DASH diet turkey chili is proof that you can have all the nostalgic, comforting flavor you crave while still nourishing your body and protecting your heart. It’s the recipe that made me fall in love with cooking all over again.
The Secret Swaps That Make This a Heart-Healthy Hero
Remaking a classic comfort food can feel intimidating. How do you cut the salt and fat without cutting the soul of the dish? It’s actually easier than you think! It’s all about making smart, strategic swaps that boost nutrition without sacrificing that cozy, familiar feeling. For this recipe, we made three simple changes that make all the difference.
- Leaner Protein: We swapped traditional ground beef for 99% lean ground turkey breast. This dramatically lowers the saturated fat content while still providing plenty of satisfying protein.
- Smarter Canned Goods: This is a huge one! We exclusively use “no-salt-added” canned tomatoes, beans, and broth. This simple switch is the single biggest key to creating a truly
no salt added chili recipeand puts you in complete control of the sodium. - A Better Garnish: Instead of high-sodium, high-fat shredded cheese, we top our bowls with a dollop of creamy, non-fat Greek yogurt for tang, a sprinkle of crunchy pepitas, and fresh green onions.
My Secret to Building Deep Flavor Without a Single Grain of Salt
This is the number one question I get: How can I make chili flavorful without salt? The answer is learning to build flavor in layers. Salt is a shortcut, but creating real, deep flavor is so much more rewarding.
The most important step is “blooming” your spices. Before adding any liquid, you’ll toast the chili powder, cumin, smoked paprika, and chipotle powder in the pot with the aromatics and tomato paste. This little 60-second step awakens the spices, making them richer, deeper, and more fragrant. The smokiness from the paprika and the subtle heat from the chipotle do the heavy lifting, creating a complex base that salt could never achieve on its own. A final squeeze of fresh lime juice just before serving brightens everything up and makes the flavors pop.
Your Top Questions About This Healthy Chili Answered
Is chili good for high blood pressure?
A traditional chili often is not, due to extremely high levels of sodium from processed ingredients and added salt. However, this version is specifically designed to be excellent for a blood-pressure-friendly diet! By using no-salt-added ingredients and building flavor with spices, we keep the sodium incredibly low while maximizing potassium from the beans and squash, a key mineral for managing blood pressure.
Can I make this on the stovetop instead of a crockpot?
Absolutely! If you want to make this low sodium turkey chili without a crockpot, simply follow all the steps in your Dutch oven. After adding all the ingredients in step 5, bring it to a simmer, then reduce the heat to low, cover, and let it gently bubble for at least 1.5 to 2 hours, stirring occasionally.
How should I store and reheat leftovers?
This chili is fantastic for meal prep! Store it in an airtight container in the refrigerator for up to 4 days. It tastes even better the next day! It also freezes beautifully for up to 3 months. To reheat, simply microwave a portion or gently warm it on the stovetop.
Here is the full, step-by-step guide to making this incredible chili.
Heart-Healthy Slow Cooker Turkey and Butternut Squash Chili
Equipment
- Wide Dutch oven or large, heavy-bottomed pot
- 6-quart or larger slow cooker
- Cutting board
- Chef's knife
- Measuring cups and spoons
Ingredients
- 1 Tbsp 15 mL Canola oil
- 1 large yellow onion chopped
- 4 cloves garlic minced
- ⅓ cup 80 g no-salt-added tomato paste
- ¼ cup 32 g chili powder
- 1 Tbsp 8 g ground cumin
- 1 Tbsp 8 g smoked paprika
- 1 tsp 2 g dried oregano
- ½ tsp chipotle chili powder
- 1 ⅓ lbs 600 g 99% lean ground turkey breast
- 1 28 oz / 794 g can no-salt-added crushed tomatoes
- 1 15 oz / 425 g can no-salt-added fire-roasted diced tomatoes, undrained
- 1 19 oz / 540 g can no-salt-added black beans, rinsed and drained
- 5 cups 700 g butternut squash, peeled and cut into ½-inch (1.25 cm) cubes
- 1 ¼ cups 300 mL no-salt-added chicken broth
For Serving:
- Plain non-fat Greek yogurt
- Thinly sliced green onions
- Unsalted pepitas roasted pumpkin seeds
- Lime wedges
Instructions
- Foundation Prep: Dice the yellow onion, mince the garlic cloves, and carefully peel and cube the butternut squash. Set each component aside.
- Sauté Aromatics: Heat the canola oil in the Dutch oven over medium heat. Add the chopped onion and cook, stirring occasionally, until softened and translucent, about 6–7 minutes. Add the minced garlic and cook for one minute more until fragrant.
- Bloom Spices: Stir the tomato paste, chili powder, cumin, smoked paprika, dried oregano, and chipotle powder into the onions and garlic. Cook for 60-90 seconds, stirring constantly, to toast the spices and develop a deep, complex flavor base.
- Brown the Turkey: Add the ground turkey breast to the Dutch oven. Use a wooden spoon to break it into smaller pieces. Cook until the meat is fully browned and cooked through, approximately 7–8 minutes.
- Assemble the Chili: Carefully transfer the entire contents of the Dutch oven into the insert of your slow cooker. Add the cubed butternut squash, rinsed black beans, crushed tomatoes, fire-roasted tomatoes, and chicken broth. Stir thoroughly to combine all ingredients.
- Slow Simmer: Secure the lid on the slow cooker. Set the temperature to LOW for 7–9 hours or to HIGH for 4–5 hours. The chili is ready when the squash is fork-tender and the flavors have melded together beautifully.
- Serve and Garnish: Give the finished chili a final stir. Ladle into warm bowls. Top with a dollop of Greek yogurt, a sprinkle of fresh green onions and pepitas, and serve with a lime wedge on the side. The acidity from the lime brightens all the flavors.
Notes
- Make-Ahead & Storage: This chili develops even more flavor overnight. Cool completely before storing in an airtight container in the refrigerator for up to 4 days. It freezes exceptionally well for up to 3 months.
- Troubleshooting Thickness: If your chili seems too thick, stir in a splash of no-salt-added chicken broth. If it’s too thin, remove the lid for the final 30-45 minutes of cooking to allow some liquid to evaporate.
Nutrition Facts
Per serving (approx. 1 ½ cups / 420 g) Calories: 278 kcal Total Fat: 4.5 g Saturated Fat: 0.5 g Trans Fat: 0 g Cholesterol: 70 mg Sodium: 145 mg Total Carbohydrate: 35 g Dietary Fiber: 10 g Total Sugars: 11 g Includes Added Sugars: 0 g Protein: 32 g Calcium: 175 mg Iron: 5.5 mg Potassium: 1050 mgI truly hope this recipe shows you just how delicious and satisfying heart-healthy eating can be. It’s not about restriction; it’s about rediscovering flavor and finding joy in food that loves you back. Making a big batch of this DASH diet turkey chili on a Sunday afternoon is one of my favorite rituals for setting up a week of healthy, stress-free meals.
I love hearing how you make my recipes your own. If you try a fun variation, be sure to come back and tell everyone about it in the comments!
