This healthy pumpkin chili with ground turkey is so good! It's beanless but hearty. Dairy-free yet irresistibly creamy! Whether you choose to make it in the Instant Pot, Dutch oven, or a regular stock pot - this flavorful dish comes together quickly and effortlessly. Packed with simple ingredients and home-good flavor, your whole family will devour this easy pumpkin turkey chili. Plus, it's paleo, Whole30, and GAPS friendly!
There's something so homey and warm about a hearty bowl of chili, topped with generous amounts of cheese, sour cream, and green onions. But take that chili up a notch and add in seasonal pumpkin and it's fall in a bowl. Such a great way to warm up in the colder months. This comfort food has it all without any grains or legumes. With so much flavor, you won't miss the beans.
Looking for more easy one-pot meals? Check out Instant Pot lamb curry, balsamic chicken and asparagus, and sheet pan nachos.
Jump to:
Recipe Overview
- Prep and Cook Time: 35 minutes to make
- Cooking Method: Stovetop or Instant Pot
- Dietary Info: Gluten-free, Paleo, GAPS, and Whole30
- Tools Needed: Sharp knife, cutting board, large thick-bottomed pot or Instant Pot
- Skill Level: Easy
Key Features & Benefits
Cooking method - This homemade chili recipe comes together in one pot but you have the option to do it over stovetop or in the Instant Pot (directions included for both).
Suitable for dietary needs - This pumpkin chili is truly a meal for all! It's naturally grain- and dairy-free, and you won't miss it because adding pumpkin gives it a creamy texture.
Versatile serving options - Enjoy it plain or with all your favorite toppings. You can also bulk it up by serving it over baked potato or a bowl of rice.
Bold Flavor Profile: The blend of spices like cumin, oregano, smoked paprika, and chili powder gives this chili so many incredible fall flavors.
Picky eaters - Chilis are great for even the pickiest of eaters because it's an easy way to sneak in more veggies and nutritious chicken broth.
Meal prep friendly - This no-bean chili is great for meal prepping. Double the batch over the weekend and be set all week long.
Ingredients for Pumpkin Chili with Turkey
Learn how to make pumpkin chili with a handful of simple ingredients. This easy recipe is ready to be served in under 40 minutes.
- Ground turkey: A good source of lean protein and takes on the flavors of the chili well.
- 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.
See the recipe card for exact quantities.
Substitutions and Variations
- Cooking fat - You have plenty of options to saute the veggies in a healthy cooking fat that is stable at high heat. Use avocado oil or a healthy traditional fat like butter, lard, or beef tallow.
- Try a different meat - Use ground chicken, ground beef, pork, or any other ground meat. You can also add leftover turkey or roast chicken, broken into small pieces to make an incredibly easy meal.
- Add beans - This pumpkin chili is beanless but if you want to bulk it up with healthy legumes, toss in your favorite beans, such as black beans, kidney beans, or pinto beans for added protein and texture.
- Make it deluxe - Add diced up butternut squash or sweet potatoes to the pumpkin chili for a fun texture and flavorful twist.
- Spicy - Add crushed red pepper flakes or a pinch of cayenne pepper for a spicy kick.
💭Make it Nutrient-Dense: 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
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 for Pumpkin and Turkey Chili
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 incredible 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.
Mind the salt - I didn't include salt in the ingredient list because of so many varying factors. Adjust the salt as necessary after adding the seasonings, broth, and tomatoes.
💭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, soaked rice, 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 avocado, red onion, sour cream, and grated raw cheddar.
Pumpkin chili pairing suggestions:
Storage and Reheating Instructions
How long does pumpkin chili last in the refrigerator?
To store: Store leftover chili in an airtight container in the fridge for up to 7 days.
Storage containers: These glass snap containers are perfect for leftovers but I also love using wide-mouth mason jars for soups and chilis.
To freeze: Freeze pumpkin chili in freezer-safe containers for up to 3 months. I try to avoid plastic baggies and instead freeze in wide-mouth mason jars, leaving lots of headspace at the top for expansion. Thaw overnight in the refrigerator and reheat.
To reheat: Gently warm in a small saucepan on stovetop over medium-low heat, stirring frequently.
Frequently Asked Questions
Adding pumpkin to chili has so many benefits. You may be surprised that the chili becomes more flavorful from the pumpkin, but not in a cinnamony-pumpkin kind of way. And because of its rich consistency, pumpkin puree can be used as a thickener, yielding a very rich chili. Lastly, pumpkins are loaded with beta-carotene and other vitamins. And by using the puree, we can safely omit the beans. Beans, when not properly prepared, can be harsh on the gut, but pumpkin is a great stand-in.
There's so much flavor in this pumpkin turkey chili that you won't notice the pumpkin. The star of this chili is undoubtedly the pumpkin puree for all the reasons mentioned above. But for all the pumpkin skeptics -- you can't really taste or smell the pumpkin flavor. This chili passes the taste test for my pumpkin-hating child.
Absolutely! This is a great recipe for your pressure cooker. Follow these steps: First, saute 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. Then 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.
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 teaspoon ground cumin
- 1 teaspoon oregano
- 2 teaspoons smoked paprika
- 1 tablespoon chili powder
- 1 12-ounce can of pumpkin puree
- 1 28-ounce can of diced tomatoes
- 1 ½ cups bone broth
Instructions
- Saute: 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).
- Add meat: 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).
- Season: Add minced garlic, cumin, oregano, and smoked paprika and stir to combine well and cook until fragrant, (approx. 3-4 minutes).
- Simmer: 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: Pour chili into bowls and add your favorite fixings such as cilantro, green onions, jalapenos, sour cream, and cheese.
Notes
- Swap avocado oil with another healthy fat like butter, lard, or tallow.
- Use any blend of tomatoes to make approximately 28 ounces: fire-roasted tomatoes, diced tomatoes, crushed tomatoes, etc...
- Swap ground turkey with ground chicken, beef, pork, or any other ground meat.
- Feel free to use chicken broth, beef bone broth, or meat stock.
- 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.
