This pumpkin chili is proof you don't need beans for big flavor. It's hearty, veggie-packed, and naturally rich without any dairy. This pumpkin chili with turkey is a great meal for cozy nights when you want something nourishing but easy to throw together.
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💡Recipe Overview
- Prep and Cook Time: 15 minutes to prep and 20 minutes to cook
- Cooking Method: Stove-top with Instant Pot option
- Dietary Info: Low-Carb, Whole30, Paleo, GAPS, Ancestral diet
- Tools Needed: sharp knife, cutting board, and pot
- Skill Level: Easy
What is an ancestral diet? Read my post on what nourishing foods are based on the traditional dietary principles of the Weston A. Price Foundation.
Reasons to Love this Pumpkin Chili with Turkey
Oh, this pumpkin turkey chili? Let me count the reasons I'm obsessed.
It's hearty enough to feel like a full-on meal, but with pumpkin and a ton of veggies sneaking in, it's quietly pulling double duty.
You get the cozy, comforting vibes of chili without it being heavy or overstuffed with beans, and it's the kind of recipe that's ready to flex however you need it.
Serve it over bone broth rice, stuff it in baked potatoes, or just eat it straight from the pot.
It's like the versatile, flavorful hero every fall weeknight deserves.
Ingredients for Pumpkin Chili
- Ground turkey: A good source of lean protein and takes on the flavors of the chili well. Can use ground chicken in a pinch.
- Vegetables: A simple blend of yellow onion, green bell peppers, and a few celery ribs to give this chili substance, texture, and nutrition.
- Seasonings: You can use individual spices and seasonings like ground cumin, oregano, smoked paprika, and chili powder or swap that out with 2 tablespoons of homemade taco seasoning.
- Pumpkin puree: Make sure you use pumpkin puree not pumpkin pie filling and you'll need one 15-ounce can to give you rich, velvety texture and subtle sweetness that compliments the smoky flavor well.
- Crushed tomatoes: Use any blend of canned or jarred tomatoes to make approximately 28 ounces. Some great varieties are fire-roasted tomatoes but regular crushed or diced tomatoes work too.
- Broth: I like using chicken feet bone broth because it's nutrient-dense and full of collagen. But meat stock will work or beef bone broth for a more robust flavor.
Make it Ancestral
Start with a healthy fat and use homemade broth to maximize nutrition. Go with jarred tomato products instead of canned to avoid BPA leaching into your food. Additionally, if you are adding beans, it's best that you soak them for better nutrient availability. Top with raw sour cream and raw cheddar to enhance live enzymes and probiotics. Learn more about these nourishing foods here.
How to Make Pumpkin Chili Recipe
The complete printable recipe is below in the recipe card for your convenience. Follow these simple step-by-step instructions for the best results.
Step 1. Saute
Add oil to the bottom of your pot and warm on medium-high heat until shimmering. Add diced onion, bell peppers, and celery, and saute until softened.
Step 2. Brown
Move the veggies to the sides, creating a well in the center. Add ground turkey directly to the center and brown, breaking up the meat with a flat wooden spatula.
Step 3. Season
Add minced garlic and all seasonings and stir to combine well and cook until fragrant.
Step 4. Simmer
Add pumpkin puree, diced tomatoes, and broth and stir to combine. Increase heat to high and bring to a boil. Reduce heat and simmer for 10 minutes. Take off heat and serve.
Helpful Tips
- Use a pot with thick bottom - You want to use a hefty pot to help distribute the heat evenly. A good quality stainless steel or Dutch oven will work.
- Brown the meat - Make sure the ground turkey gets a bit brown. Keep the heat on high and avoid disturbing the meat too often. It adds big flavor and seals in the juices.
- Deglaze the bottom - If you find that after sauteeing the veggies and browning the meat, there are stuck bits on the bottom, deglaze it with a little bit of broth and scrape the bottom with a flat wooden spatula.
- Simmer for flavor - Let the pumpkin chili simmer but not vigorously boil. You want to gently cook it for at least 10 minutes to allow the flavors to mingle and the chili to thicken slightly. If time allows, simmer for 15-20 minutes.
💭Meal Prep Suggestion!
Double the batch and freeze for later use. This easy pumpkin chili recipe is a great meal prep option during busy weeknights.
Serving Suggestions
Pumpkin chili is a hearty dish on it's own and doesn't need anything more for a satisfying and delicious meal. But you can pair with healthy cornbread, homemade tortilla chips or offer a baked potato to add some healthy carbs to your dinner.
I like to have a toppings bar complete with fresh cilantro, diced onions, avocado, raw sour cream, and raw cheddar. And make sure you add some fermented jalapenos for extra heat.
Frequently Asked Questions
Store leftover pumpkin chili in an airtight container for up to 7 days. These glass snap containers are perfect for leftovers but I've also stored chili in wide-mouth mason jars. To reheat, transfer the chili to a small saucepan and warm over medium-high heat, stirring often.
Yes! It freezes well. Freeze pumpkin chili in freezer-safe containers for up to 3 months. Thaw overnight in the refrigerator and reheat.
Absolutely! While it's deliciosu beanless, you can add black beans, kidney beans, or even cannelini beans (white beans) for extra fiber and protein.
Looking for more related recipes? Here are some ideas:
Did you make this Pumpkin Chili? Please leave a ⭐ recipe rating in the recipe card below and leave a review in the comments. Thank you!💚
Printable Recipe
Healthy Pumpkin Chili with Ground Turkey
Ingredients
- 2 tablespoons avocado oil, lard, tallow, or butter
- 1 yellow onion diced
- 1 green bell pepper diced
- 2 celery ribs chopped
- 1 pound ground turkey
- 4 garlic cloves minced
- 1 tablespoon chili powder
- 2 teaspoons smoked paprika
- 1 ½ teaspoons sea salt
- 1 teaspoon ground cumin
- 1 teaspoon oregano
- ½ teaspoon black pepper
- 1 12-ounce can of pumpkin puree
- 1 28-ounce can of diced tomatoes
- 3 cups bone broth
Instructions
- Add oil to the bottom of the Dutch oven or a thick-bottomed stock pot and heat on medium-high heat until shimmering. Add diced onion, bell peppers, and celery and saute until softened (approx. 5 minutes).
- Move veggies to the sides of the pot, creating a well in the center. Add ground turkey directly into the center well and brown, breaking up the meat, (approx. 8-10 minutes).
- Add minced garlic, chili powder, cumin, oregano, smoked paprika, and salt and pepper and stir to combine well and cook until fragrant, (approx. 2-3 minutes).
- Add pumpkin puree, diced tomatoes, and broth and stir to combine. Increase the heat to high and bring to a boil. Reduce heat and simmer for 10 minutes or until slightly thickened.
- Serve chili with toppings like cilantro, green onions, jalapenos, sour cream, and cheese.
Video
Notes
- On saute, cook onions, bell peppers, and celery in avocado oil. Move the veggies to the side, creating a well in the center. Add the ground meat and cook, breaking it up.
- Press cancel to turn off the saute function. Add garlic, seasonings, pumpkin puree, tomatoes, and broth. Stir to combine. Close lid, set the valve to sealing position, and cook on manual for 4 minutes.
- When cooking cycle is complete, turn IP off and naturally release pressure or do a quick pressure release. Stir and serve with your favorite chili toppings.
