High-Protein Chili Dog Recipe
This High-Protein Chili Dog is a bold, satisfying meal with a fitness-focused twist. Lean turkey or beef sausages are topped with a rich, hearty chili made from beans, ground meat, and clean ingredients—perfect for fueling your body without junk. It’s ideal as a post-workout treat, a quick lunch, or a protein-packed weekend indulgence that doesn’t derail your goals. Balanced, meaty, and meal-prep friendly.
- 200g lean ground turkey or beef
- ½ cup canned kidney beans, drained and rinsed
- ½ cup crushed tomatoes
- 1 tablespoon tomato paste
- ½ small onion, finely chopped
- 1 garlic clove, minced
- 1 teaspoon chili powder
- ½ teaspoon cumin
- Salt and pepper to taste
- Olive oil for cooking
- 4 whole grain or low-carb hot dog buns
- 4 turkey or lean beef hot dog sausages (about 90g each)
- Mustard or Greek yogurt (optional)
- Chopped parsley or green onions for garnish
For the Chili
For the Dogs
Instructions
- Step 1: Heat a skillet over medium heat. Add a drizzle of olive oil, then sauté chopped onions for 2 – 3 minutes until soft. Stir in garlic and cook for another 30 seconds.
- Step 2: Add the ground turkey or beef to the pan. Cook for 5 – 6 minutes, breaking it apart with a spatula, until browned and fully cooked.
- Step 3: Stir in tomato paste, crushed tomatoes, kidney beans, chili powder, cumin, salt, and pepper. Mix well and reduce heat to low.
- Step 4: Simmer the chili uncovered for 10 – 12 minutes, stirring occasionally, until slightly thickened. Remove from heat and set aside.
- Step 5: While the chili simmers, grill or pan-fry the sausages over medium heat for 5 – 7 minutes or until heated through and lightly browned on the outside.
- Step 6: Toast the buns lightly, if desired. Place each sausage in a bun and top generously with the hot chili mixture.
- Step 7: Garnish with chopped parsley or green onions. Add a drizzle of mustard or Greek yogurt if desired. Serve immediately while hot.
Notes
- This recipe packs quality protein for muscle recovery while keeping carbs and fats in balance.
- Use whole grain buns for more fiber or lettuce wraps for a low-carb option.
- Add jalapeños or chili flakes to the chili if you like extra heat.
- The chili can be made in advance and stored in the fridge for up to 4 days.
- Swap turkey for lentils and veggie dogs for a vegetarian version.
Frequently Asked Questions
Can I make this recipe vegetarian?
Yes. Use plant-based sausage and replace the ground meat with lentils or meatless crumbles.
Are turkey sausages better than beef?
Turkey sausages are leaner and lower in saturated fat, making them a great option for fitness meals.
Can I freeze the chili?
Absolutely. Freeze in airtight containers for up to 3 months. Thaw and reheat before serving.
What kind of bun should I use?
Go for whole grain or sprouted grain buns for added fiber and slower digestion.
Is this good for muscle building?
Yes. It provides complete proteins and carbohydrates to support recovery and muscle growth.
How do I reduce the sodium content?
Use no-salt-added canned beans and tomatoes, and check for low-sodium sausages.
Can I prep this ahead of time?
Definitely. Cook the chili and sausages in advance and assemble just before eating for freshness.