After three rounds of tweaking spices and liquid ratios, this Healthy Pumpkin Chili finally hit the sweet spot—velvety pumpkin, rich turkey, and warming aromatics melding in under 40 minutes. In my first test I noticed a slightly dry texture, so I bumped the broth by half a cup; by the third trial the chili was spoon-ready comfort. With just 10 minutes of prep and 30 minutes of cooking, you’ll have six hearty bowls on the table fast. For another cozy fall dish, try my Butternut Squash Soup Recipe.
About Healthy Pumpkin Chili
This twist on classic chili swaps in pumpkin puree to deepen flavor and add creaminess without dairy. I first made it when craving autumn warmth on a busy weeknight. Budget-friendly ingredients like beans and ground turkey keep it wallet-wise, while the pumpkin stretch feeds a crowd. It’s a family staple during crisp evenings, and a nod to fall’s seasonal bounty.
- Fast prep: ready in about 40 minutes
- Budget-friendly: pantry staples plus pumpkin
- Cozy, kid-approved flavors with mild sweetness
- Fun fact: cinnamon in savory dishes enhances depth
Key Ingredients & Their Roles
- Pumpkin Puree: adds creamy texture and gentle sweetness; use 100% pure pumpkin, not pie mix
- Ground Turkey: lean protein base that soaks up spices; swap for ground beef or chicken sausage
- Chili Powder: backbone of heat and smokiness; fresh-grind from whole spices if possible
- Diced Tomatoes: provides acidity and body; keep juices for perfect consistency
- Beans (Kidney & Black): fiber-rich heft and color contrast; rinse well to remove excess sodium
How to Make Healthy Pumpkin Chili
- Heat 1 Tbsp extra-virgin olive oil in a large pot over medium heat. Add 1 medium chopped onion, 1 diced red bell pepper, and 3 minced garlic cloves; cook, stirring frequently, until softened, about 5 minutes.
- Add 1 lb ground turkey to the pot; break up with a spoon and cook until no longer pink, about 6–8 minutes.
- Stir in 2 Tbsp chili powder, 2 tsp ground cumin, 1 tsp smoked paprika, ½ tsp ground cinnamon, and ¼ tsp cayenne pepper; cook until spices bloom and aroma rises, about 1 minute.
- Add 1 (15 oz) can pumpkin puree, 1 (15 oz) can diced tomatoes (with juices), 1 (15 oz) can kidney beans (drained & rinsed), 1 (15 oz) can black beans (drained & rinsed), and 2 cups low-sodium chicken broth. Bring to a simmer, then cook uncovered for 20 minutes, stirring occasionally.
- Season with salt and pepper to taste. Serve hot with your favorite toppings.
Pro Tips & Troubleshooting
- During my second trial I found a brief off-heat rest helped spices meld—let the chili sit 5 minutes before serving.
- Avoid overseasoning early; add salt at the end to control sodium.
- Swap turkey for shredded chicken and add chipotle powder for a smoky twist.
- This recipe scales up easily—double spices and liquids, then simmer an extra 10 minutes.
Storage & Make-Ahead Guide
Cool to room temperature within 2 hours, then refrigerate in an airtight container for up to 4 days or freeze for up to 3 months. Reheat gently on the stovetop over low heat (5–7 minutes) or microwave in 1-minute bursts, stirring in between. In my freezer test, chili texture stayed creamy after thawing overnight in the fridge. Always ensure ground turkey reaches 165°F internally for safe consumption.
Serving Suggestions
Serve this Healthy Pumpkin Chili with warm Quick Cheddar Bay Biscuits or light Cottage Cheese Cloud Bread to soak up every drop.
Frequently Asked Questions
- Can I make Healthy Pumpkin Chili in a slow cooker? Yes—brown the turkey and veggies, transfer to slow cooker, add remaining ingredients, and cook on low for 4–6 hours.
- How do I store leftover Healthy Pumpkin Chili? Refrigerate for up to 4 days or freeze up to 3 months in airtight containers.
- Can I substitute ground turkey? Absolutely—ground beef, chicken, or a plant-based crumble all work well.
- Is this chili gluten-free? Yes, just verify your chili powder and broth are certified gluten-free.
- What toppings pair best? Try avocado slices, shredded cheese, Greek yogurt, or fresh cilantro.
Final Thoughts
This Healthy Pumpkin Chili has become my go-to for chilly nights—its balance of sweet, smoky, and savory hits every time. I love it garnished with cilantro and a dollop of yogurt. Give it a try, and let me know how your batch turns out!
More Recipes You’ll Love
- Butternut Squash Soup Recipe – complements with similar creamy autumnal flavors
- Roasted Pumpkin Soup – pairing of savory pumpkin dishes
- Pumpkin Bread Recipe – seasonal pumpkin bread sweet treat
- Classic Beef Chili Recipe – hearty chili option with traditional spices
Healthy Pumpkin Chili
Ingredients
Produce & Aromatics
- 1 medium onion chopped
- 1 red bell pepper diced
- 3 cloves garlic minced
Meat & Spices
- 1 lb ground turkey
- 2 Tbsp chili powder
- 2 tsp ground cumin
- 1 tsp smoked paprika
- 0.5 tsp ground cinnamon
- 0.25 tsp cayenne pepper
Canned Goods & Liquids
- 15 oz pumpkin puree
- 15 oz diced tomatoes with juices
- 15 oz kidney beans drained and rinsed
- 15 oz black beans drained and rinsed
- 2 cups low-sodium chicken broth
Seasoning
- salt to taste
- black pepper to taste
Instructions
Sauté Aromatics
- Heat 1 Tbsp extra-virgin olive oil in a large pot over medium heat.
- Add chopped onion, diced red bell pepper, and minced garlic; cook until softened, about 5 minutes.
Brown Turkey & Spices
- Add ground turkey; break up with a spoon and cook until no longer pink, about 6–8 minutes.
- Stir in chili powder, ground cumin, smoked paprika, ground cinnamon, and cayenne pepper; cook until fragrant, about 1 minute.
Simmer Chili
- Add pumpkin puree, diced tomatoes with juices, kidney beans, black beans, and chicken broth; bring to a simmer.
- Cook uncovered for 20 minutes, stirring occasionally.
Finish & Serve
- Season with salt and black pepper to taste. Let rest for 5 minutes before serving.