Low Glycemic Chili

ingredients for low gi chili

Prep time: 30 min

Cook time: 5 hours in the crock pot

Number of ingredients: 8

Average Glycemic Index Rating of Ingredients: 15.71

Chili can be the perfect winter food because it’s warm and hearty. But this low glycemic chili can also be the perfect year round food, because it’s lean, light, and does not weigh you down. The recipe uses lean protein and lots of fresh veggies, which does not leave you with a overly-full feeling, while still completely delicious and satisfying. It has the potential for spice, but you can also dial this back if you’re not much for the heat. The key, though, is to stick to these low glycemic ingredients. The vegetables are critical, and when shopping for your canned tomato products, make sure to read the labels and confirm that you’re not purchasing anything with added sugar. This is an ingredient that is deceptively used in some canned or jarred tomato sauces, and it can totally derail your low glycemic goals and turn a perfectly lean, low sugar meal into insulin-spiking fat juice. So remember to read those labels. Also, you need a crock pot for this one, but it’s really convenient because once your prep work is done, you can set it and forget it for five hours. Enjoy this amazing, savory chili that will help you achieve your weight loss goals.


  • 2 lbs. of lean ground turkey
  • One head of celery, chopped
  • 6 cloves of garlic, minced
  • 2 bell peppers, diced, they can be whatever color you like the best 🙂
  • 1 lb of finely diced carrots
  • 1 jalapeno, minced (if you like it spicy 🙂
  • (1) 28-ounce can of crushed tomatoes
  • (1) 14-ounce can of diced tomatoes
  • (1) 15-ounce can of tomato sauce
  • 3 Tablespoons of chili powder (or more if you like a more bold, savory, spicy flavor)
  • 2 Teaspoons of ground cumin
  • 1 teaspoon of cayenne pepper (if you like it spicy, reduce or eliminate if you want it more mild)


  1. Start by cooking the garlic and onions with a pan on the stove at medium heat.
  2. In the same pan as the onion and garlic, add the lean ground turkey and heat until thoroughly cooked.
  3. Once the turkey is finished cooking, add to the crockpot (I find that it’s easiest to add the turkey to the crock pot first, since it’s the heaviest ingredient. This makes mixing everything easier.)
  4. Add the celery, bell peppers, carrots, jalapeno, crushed tomatoes, diced tomatoes, tomato sauce, and seasonings.
  5. Stir everything up until it’s pretty evenly mixed.
  6. Set the crock pot to low cook for 5 hours. When finished, you’ll have an amazing low glycemic chili to enjoy!

Glycemic index ratings are referenced from the following sources: Harvard Health Publications, WH Foods, and the Ultimate Paleo Guide.

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