Cooking with the Squad: Muscle Building Turkey Chili

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The fall season has arrived. As the leaves start changing color so does our gym wardrobe and eating habits.

You slowly start putting away your shorts. Your percentage of tank-top wearing starts to dwindle. The thoughts of stuffing yourself with turkey, mashed potatoes, and cranberry sauce are just around the corner.

Some of you may even be entering “bulking season,” trying to pack on that mass through the fall and winter months in preparation for next year’s cut. The other half of you may be in a cutting phase and the thought of everything you can’t eat at Thanksgiving brings tears to your eyes. And, all of you may just be swimming in a bath tub of MTS Whey Pumpkin Pie because it’s just that damn good.

Once you are finished with your pumpkin pie protein scrub down, it’s time to get in the kitchen and make some new, fall inspired food. Nothing screams fall-time like the words turkey and chili.

Turkey conjures thoughts of Thanksgiving and family. Chili gives us that warm, hearty, rustic feeling we crave when we are cold.

This easy, macro-friendly, muscle building turkey chili brings these worlds together. You’ll get the heartiness of a chili, while satisfying that turkey craving that seems to enter our system every fall seasons.

Brently Rousset shows you how to make a healthy, high protein turkey chili.

This is a simple meal to make on meal prep day to eat throughout the week or as a healthy alternative to bring to your Thanksgiving potluck. The taste is phenomenal and the macronutrient profile on this chili makes it a meal you can eat whether you are in a cutting or bulking phase.

If you love chili and love making gains, you need to give this turkey chili a try.


  • 2 tbs. Extra-Virgin Olive Oil
  • 1 medium sized White or Yellow Onion, diced
  • 3 cloves of Garlic, finely chopped
  • 16 oz. Ground Turkey (93/7% or 99/1%)
  • 28 oz. can Petite Diced Tomatoes
  • 15 oz. can Tri-Bean Blend (kidney, black, pinto bean blend)
  • 1 Jalapeño, finely chopped
  • 1 tbs. Paprika
  • 1 tbs. Black Pepper
  • 1 tbs. Dried Oregano
  • 1 ½ tbs. Chili Powder

Let’s Cook!

  1. Using a large stock-pot, turn the burner to low/medium heat and dump in your olive oil.
  2. Once the olive oil just starts to steam, add in your chopped onion and garlic.
  3. Stir the onion and garlic frequently for approximately 5-6 minutes until a light brown. Make sure to watch and stir these frequently as you don’t want them to burn.
  4. Add in your pack of turkey, mixing in the onion and garlic with the raw turkey.
  5. Cook the turkey for approximately 7-9 minutes until it’s no longer pink.
  6. Add in the tomatoes, beans, jalapenos, and spices.
  7. Turn the heat to low and let simmer for 45-50 minutes.
  8. Turn the stove off and let cool for 3-5 minutes.
  9. Scoop yourself a bowl and enjoy your chili gains.

* If you are bulking and want to add some more calories, carbs, or fats, top your bowl of chili with some shredded cheese or sliced avocado.

* For a vegetarian option, ditch the turkey and just add another can of beans.

Macronutrient Profile

Entire pot of chili:

  • Calories: 1500
  • Protein: 120 grams
  • Carbohydrates: 88 grams
  • Fat: 60 grams

* I normally divide this pot into 4 servings. So, each serving of chili would include:

  • Calories: 375
  • Protein: 30 grams
  • Carbohydrates: 22 grams
  • Fat: 15 grams

This chili is high in protein, and low in carbohydrates and fats, making it a great alternative to your normal, mundane chicken/rice/broccoli meal.

The Tiger Fitness Squad will continue to bring you easy, muscle building recipes. Be sure to subscribe to the channel and follow us on Instagram for all the latest articles, videos, and nutritional tips.

Follow us on Youtube @ TigerFitnessSquad and Instagram @thebrentess @ryanrodal @tigerfitness

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Name: Brently Rousset

Bio: Born, raised, and currently residing in beautiful San Diego, CA, I've been around some form of fitness almost my entire life. My mom was an aerobics teacher at the local gym when I was in elementary school through middle school. My dad had a full home gym in the garage and raced mountain bikes professionally through my high school years. My parents engrained the importance of health and fitness into me from a young age. I started playing soccer in my elementary days only to leave it behind for my true loves of basketball and surfing.