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Low Carb Italian Chili

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Jill Harris, LPN, CHC

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Fall always has me excited to reach for cozy sweaters and hot bowls of chili. So, I made a delicious kidney stone-safe version for us all to try!

Note that I took out the traditional black beans and replaced them with green beans. Remember folks, this is a portion game, and although green beans have oxalate, it’s less than most beans.

I didn’t want to use chili spices—I was having a taste for more of an Italian flavor. You can easily sub out my seasonings for cumin, cayenne, chili powder, and other traditional chili flavors. YOUR kitchen, YOUR rules.

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Low Carb Italian Chili

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5 from 8 reviews

  • Author: Jill Harris
  • Yield: 4 Servings 1x

Ingredients

Scale
  • 1/2 chopped red onion
  • 1 Cup of fresh green beans
  • 1 pound ground turkey
  • 1/2 Cup of fresh basil
  • 2 Tablespoons of Italian Seasoning (oregano, parsley, thyme, sage, marjoram)
  • 1 Can  (14.5 ounces) of low sodium diced tomatoes (Muir Glenn)

Instructions

  1. Heat up saute pan with olive oil
  2. Dice up the onion and, when oil is shimmering, put in the pan.
  3. In another oiled pan, cook ground turkey until cooked through.
  4. In a saucepot, add diced tomatoes on med-high heat.
  5. Add Italian seasoning, green beans, and fresh basil.
  6. When the sauce slightly bubbles, put on low heat and let simmer for 15 or so minutes.
  7. When onions and ground turkey are cooked, place in the saucepot, and you’re done!

Notes

Oxalate: 18mg   Calcium: 80mg

Nutrition

  • Calories: 201
  • Sugar: 3g
  • Sodium: 140mg
  • Fat: 9g
  • Saturated Fat: 2g
  • Carbohydrates: 7g
  • Fiber: 2g
  • Protein: 24g
  • Cholesterol: 78mg

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Jill Harris, LPN, CHC Avatar

About the Author

Jill Harris is a Licensed Practical Nurse (LPN) who specializes in kidney stone prevention. Her goal is to teach you what you need to know and, more importantly, how to put that knowledge to work so you can stop forming stones. For good.
  1. KP Avatar
    KP

    Thanks so much! I had pretty much given up tomatoes and green beans based on something I had read somewhere. Funny thing…. this is almost the same recipe I thought I “made up” years ago as a quick meal that my growing sons loved! I never considered it as chili though but guess it isn’t that far off! We always had it over rice. My husband is Italian but has Parkinson’s with swallowing issues so between that and my new kidney stone diagnosis I’ve had to back off a lot of meals we were used to eating. I am so happy to be able to add a favorite back into our menu! I’m so grateful l found your info!

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hey KP,
      Please make sure you are not taking away too much food. There is plenty to eat. It is figuring out HOW to use the oxalate list. Most of my days with patients is spent actually bringing foods they thought were off the table back on it. Let me know if I can help more-
      j

      Reply
  2. Kate Fernandes Avatar
    Kate Fernandes

    Thank you very much for helping those of us who make kidney stones.
    I also have IC. I do not know if the IC was caused by kidney stones. I went to doctors but did not get help.
    I will try the recipe but may have to
    use red pepper instead of tomato.

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Kate,
      Your kitchen, your rules!
      Enjoy, J

      Reply
  3. Dara Avatar
    Dara

    Can’t wait to try this!

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Dara,
      Let me know how you like it.
      j

      Reply
      1. Dara Avatar
        Dara

        Love it! Just made it in a crock pot this afternoon, thank you Jill!

        Reply
        1. Jill Harris Avatar
          Jill Harris

          Dara,
          YAY! Very satisfying, right?
          j

          Reply
  4. Liam Avatar
    Liam

    That looks delicious Jill. Is there any chance you show a list of meals I could eat. Trying to stay away from stone producing foods but I’ve got no will power. Thanks for all the tips and advice all the best. Liam from Derry. Ireland

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Liam,
      It’s a comin’ friend. This all takes time, but it’s a comin’.
      j

      Reply
  5. Tina Warren Avatar
    Tina Warren

    Ive been so excited to try this ever since I saw the picture last week. It looks great but also makes me nostalgic. My mom used to make essentially the same thing when I was young. She served it over rice in an effort to stretch it while trying to feed 6 kids on a tight budget. Since she is gone I couldn’t get her recipe. So thanks for sharing yours and giving me a little taste of “home “.

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Tina,
      Thanks for sharing this with me! Your kitchen, your rules! Add some rice!
      j

      Reply
  6. Benay Avatar
    Benay

    I , too, was staying away from tomatoes and beans which eliminated many fun foods like chili. But using this recipe with different spices will put the fun back in my ksdiet. Thankyou!

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Benay,
      Most of my job is educating patients that they can still eat many of their favorite foods with just a few tweaks.
      j

      Reply
  7. Andrew Avatar
    Andrew

    Sounds like 5/5 template I can work with. I was also leery of green beans and tomatoes together but no so much anymore after considering a couple sensible of substitutions (fresh tomato and pork for turkey, say) and the well noted (I assume absorbable and not total oxalate) oxalate and calcium values you were able to determine and provide.
    Thank you. Well done.

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Andrew,
      The portion is satisfying but still low in oxalate. It hits the spot!
      j

      Reply
  8. Barb Avatar
    Barb

    Hi Jill, I have KStones can i eat green peppers or red peppers?

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Barb,
      Of course. You can eat much more than you think, you just need to learn about oxalate. Read this:https://kidneystonediet.com/oxalate-list/
      Best, j

      Reply
  9. Mary Thomas Avatar
    Mary Thomas

    I don’t know how it would taste, but could black-eyed peas be substituted or added for a more chili-like dish? Or would that be way too much oxalate? I’ve been thinking of making a traditional chili using them.

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Mary,
      I don’t see why not.
      Jill

      Reply
    2. Jill Harris Avatar
      Jill Harris

      Hi Mary,
      Sure-
      J

      Reply
  10. Carol Stevens Avatar
    Carol Stevens

    Was looking for something hot on a snowy day. Gave this recipe a try and love it. I didn’t have green beans in house so I used what I had, broccoli.

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Carol!
      Glad you liked it. One of my favs too.
      J

      Reply
  11. Nancy Lee Avatar
    Nancy Lee

    Is it really 114.5 oz. of canned tomatoes? That seems like a lot

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Nancy,
      It is One, 14.5 ounce can.
      j

      Reply
  12. Susan Shier Avatar
    Susan Shier

    I tried this last night and it was so simple to put together and so hearty, warm and satisfying! I added big hunks of roasted garlic. I was out of basil and can’t wait to try that in it next time. This one is a keeper. I bet it would freeze amazingly well also!

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hey Susan,
      I am so happy you are enjoying the recipes. I like keeping them easy and hopefully tasty. These are all foods I eat. So they typically are lower in calories too.
      ox j

      Reply

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