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Pumpkin Chili – A Healthy Fall Favorite Recipe

Pumpkin Chili – A Healthy Fall Favorite Recipe
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★★★★★

4.8 from 9 reviews

This Cozy & Creamy Turkey Pumpkin Chili is a hearty, healthy fall favorite combining lean ground turkey, pumpkin puree, beans, and warm spices. Perfect for chilly evenings, it offers a comforting blend of creamy texture and robust flavors while being protein-packed and low in calories.

Ingredients

Scale

Main Ingredients

  • 1 tablespoon olive oil
  • 1 pound lean ground turkey
  • 1 medium yellow onion, chopped
  • 3 cloves garlic, minced
  • 1 bell pepper, diced
  • 1 can (15 oz) pure pumpkin puree
  • 1 can (15 oz) diced tomatoes with juice
  • 1 can (15 oz) black beans, rinsed and drained
  • 1 can (15 oz) kidney beans, rinsed and drained
  • 2 cups low-sodium chicken or vegetable broth

Spices & Seasonings

  • 1 teaspoon chili powder
  • 1 teaspoon ground cumin
  • ½ teaspoon smoked paprika
  • Salt and pepper to taste
  • Optional: ½ teaspoon cinnamon

Optional Additions & Garnishes

  • ¼ cup plain Greek yogurt or coconut milk (for creaminess)
  • Optional garnishes: cilantro, avocado, shredded cheese

Instructions

  1. Prepare the Vegetables: Heat olive oil in a large pot over medium heat. Add chopped onion and diced bell pepper; sauté for 5–6 minutes until softened. Add minced garlic and cook for an additional minute until fragrant.
  2. Cook the Turkey: Add the lean ground turkey to the pot. Break it apart with a spoon and cook until browned and no longer pink, about 6–8 minutes.
  3. Add Spices: Stir in chili powder, ground cumin, smoked paprika, salt, and pepper. Cook for 1 minute to toast the spices and enhance their flavors.
  4. Combine Main Ingredients: Add the pumpkin puree, diced tomatoes with juice, black beans, kidney beans, and low-sodium broth. Stir well to combine all ingredients evenly.
  5. Simmer the Chili: Bring the mixture to a boil, then reduce heat to low and let it simmer uncovered for 20–25 minutes. Stir occasionally to prevent sticking and allow flavors to meld.
  6. Add Creaminess: If using, stir in plain Greek yogurt or coconut milk for a creamy texture. Adjust seasoning with salt and pepper to taste.
  7. Serve and Garnish: Serve the chili warm, topped with optional garnishes such as fresh cilantro, diced avocado, or shredded cheese for added flavor and texture.

Notes

  • Use 100% pumpkin puree, not pumpkin pie filling, to avoid added sugars and spices.
  • Add a pinch of cinnamon or nutmeg for a seasonal fall flavor boost.
  • To make this chili vegetarian, substitute the ground turkey with plant-based crumbles or increase the amount of beans.
  • Slow cooker option: brown the turkey first, then transfer all ingredients to the slow cooker and cook on low for 6–8 hours or high for 3–4 hours.
  • Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze for up to 3 months.

Nutrition

Keywords: Creamy Turkey Pumpkin Chili, Healthy Pumpkin Recipes, Ground Turkey Chili, Fall Chili Recipe, Pumpkin Chili with Beans

Find it online: https://kitchenwithkai.com/pumpkin-chili-a-healthy-fall-favorite-recipe/