Pumpkin Chili with Turkey
This Pumpkin Chili with Turkey is the best fall chili recipe! It’s so flavorful, simple, and full of fiber and protein for a satisfying, nourishing meal.
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Reasons You’ll Love This Recipe:
- Flavorful – don’t be intimidated by the lengthy ingredient list here, because half of it are seasonings that pack so much flavor into this yummy fall chili recipe!
- High in Fiber – between the beans, pumpkin, and tomatoes, this is one fiber-packed chili!
- Protein-Packed – this turkey pumpkin chili is loaded with protein, from the lean ground turkey and the beans. Between the protein and fiber, this makes a super satiating meal!
- Thick and creamy broth – I know this may sound a little weird, but I’m personally not a fan of soupy chilis. Stirring the pumpkin into the chili creates the best, slightly thickened broth that I absolutely adore.
- Meal Prep-Friendly – chili is a fantastic meal to meal prep! Leftovers last great in the fridge and can easily be reheated for quick lunches, or you can even freeze leftovers for dinner another day!
Ingredient Notes & Substitutions:
For a full ingredient list with quantities, please check out the recipe card at the bottom of this post.
- Ground Turkey – I like to use ground turkey for a leaner protein option here, compared to more traditional ground beef. You can substitute with whichever ground protein you prefer, though!
- Pumpkin – pumpkin in chili sounds a little crazy if you’ve never tried it, but it adds a super subtle sweetness to the chili and helps create the best consistency of the chili broth. Plus, it adds a bunch of antioxidants, vitamin A, and fiber!
- Aromatics – the flavor is deepened, and more nutrition is added, with the addition of bell pepper, onion, garlic, and a jalapeno pepper. Pro tip for the jalapeno – remove the membranes and seeds inside the jalapeno to greatly decrease the heat.
- Tomatoes – I use a mix of fire roasted canned tomatoes plus some tomato paste for max flavor.
- Beans – adds more plant-based protein and fiber, making this a super nourishing chili!
- Broth – I prefer a low sodium or unsalted chicken broth, but you can even use water if you are out (just adjust the seasonings accordingly).
- Apple Cider Vinegar – this may seem a little odd, but I love adding a splash of apple cider vinegar to my chilis! Especially if I’m making chili on the stove top, it deepens the flavor and makes it seem like the chili has been simmering all day, even if it’s just been 30 minutes.
- Seasonings – a good chili must be well seasoned! So on that note, don’t be alarmed by the lengthy ingredient list, because I swear it’s half seasonings! Garlic powder, onion powder, oregano, smoked paprika, salt, pepper, cumin, and (of course) chili powder create a delicious chili seasoning blend.
How to Make Pumpkin Chili with Turkey
For complete instructions, please check out the recipe card at the bottom of this post.
Start by sauteeing onion and garlic in oil in a large pot or Dutch oven over medium-high heat. Then add the ground turkey and cook 8-10 minutes, or until browned.
Add the pepper, jalapeno, and seasonings and saute another 5-6 minutes, until the bell pepper pieces are tender and turkey is fully cooked through. Pour the broth and apple cider vinegar into the Dutch oven and use a wooden spoon or spatula to deglaze the pan (scrape up any browned bits stuck to the bottom of the pan – there is so much flavor there!). Finally, add the tomatoes, beans, and pumpkin and stir until combined. Simmer for at least 30 minutes, or up to a couple hours. Serve, garnish as desired, and enjoy!
Tips and Variations
- Swap out different proteins – clearly, as it’s a Pumpkin Chili with Turkey recipe, I do highly recommend and enjoy ground turkey here! But in times when I don’t have ground turkey on hand, or the store is out, I have substituted with both lean ground beef and ground chicken, too.
- Add some leafy greens. While this pumpkin chili is packed with vegetables, it is a little short in the leafy green department. Finely chop a cup of kale, removing the stems, and add the kale at the same time you add the beans and pumpkin.
- Make it spicy. To kick up the heat of this chili, you can start be leaving the membranes and seeds of the jalapeno in the chili, as this is where most of the jalapeno’s heat is. You can also add half to a full teaspoon of crushed red chili flakes when you add the rest of the seasoning, or simply serve with a drizzle of sriracha!
- More veggies – again, while this is a veggie-packed meal, you can always add other finely chopped or grated vegetables, like mushrooms, carrots, or zucchini.
- Make it meatless. Ditch the ground meat entirely and add extra beans or another plant-based protein alternative.
- Try it in the slow cooker or Instant pot (instructions are in the note of the recipe card below).
Leftover Chili Storage & Meal Prep Tips:
Chili is a great meal to meal prep, or to intentionally have leftovers of. The flavors tend to get better and better the longer they set. Plus it stores (fridge and freezer!) exceptionally well.
Store leftover chili in an airtight container in the fridge for up to 3-4 days. If meal prepping, store in individual containers (and be sure to store and toppings on the side, so you can add them once you’ve reheated the chili).
How to Freeze Chili
Freezing chili is a great option to make your own frozen meals, for one or for the whole family. To freeze chili:
- First let it come to room temperature.
- Use airtight, freezer-safe containers or bags.
- Portion chili into individual portions to have for easy meals for one, or portion enough for what your family will use for dinner.
- If using freezer bags, I recommend laying them flat while they freeze. This will allow for both more compact storage and more even thawing.
When you’re ready to thaw, you can thaw overnight in the fridge, or place it straight in the microwave or in a pot on the stove to thaw and reheat (note you may need to add a splash of water if the chili has become too thick).
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More Chili & Soup Recipes to Love
- Black Bean Salsa Soup
- Instant Pot Potato Soup
- Bone Broth Chicken Soup
- Pesto Tortellini Soup
- Chicken Minestrone
- 5-Ingredient Taco Soup
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Pumpkin Chili with Turkey
Ingredients
- 1 tablespoon avocado oil or olive oil
- 1 yellow onion diced
- 4-6 cloves garlic minced
- 2 pounds ground turkey
- 1 bell pepper diced
- 1 jalapeno pepper diced (membranes and seeds removed)
- 2 tablespoons tomato paste
- 3 tablespoon chili powder
- 1 tablespoon cumin
- 1 teaspoon smoked paprika
- 1 teaspoon oregano
- 1 teaspoon onion powder
- 1 teaspoon garlic powder
- 1 teaspoon kosher salt
- ½ teaspoon ground black pepper
- 2 cups low sodium chicken broth
- 2 tablespoons apple cider vinegar
- 2 15 ounce cans fire roasted diced tomatoes
- 1 15 ounce can black beans drained and rinsed
- 1 15 ounce can kidney beans drained and rinsed
- 1 15 ounce can pure pumpkin puree
- optional garnish such as cheese, plain greek yogurt or sour cream, red onion, cilantro, green onion, etc.
Instructions
- Heat oil in a large pot over medium-high heat. Add onion and garlic and sauté for 5-6 minutes, until onion is turning translucent.1 tablespoon avocado oil, 1 yellow onion, 4-6 cloves garlic
- Add ground turkey and brown, about 8-10 minutes.2 pounds ground turkey
- To the browned meat, add the diced pepper, jalapeno, tomato paste, and seasonings and sauté for 5-6 minutes.1 bell pepper, 1 jalapeno pepper, 2 tablespoons tomato paste, 3 tablespoon chili powder, 1 tablespoon cumin, 1 teaspoon smoked paprika, 1 teaspoon oregano, 1 teaspoon onion powder, 1 teaspoon garlic powder, 1 teaspoon kosher salt, 1/2 teaspoon ground black pepper
- Add broth and apple cider vinegar and use a wooden spoon or spatula to deglaze the bottom of the pan (scrape up all the flavorful brown bits on the bottom of the pot!).2 cups low sodium chicken broth, 2 tablespoons apple cider vinegar
- Add beans, diced tomatoes, and pumpkin puree and stir until combined.2 15 ounce cans fire roasted diced tomatoes, 1 15 ounce can black beans, 1 15 ounce can kidney beans, 1 15 ounce can pure pumpkin puree
- Simmer over medium heat for at least 30 minutes, up to two hours. (Note that the longer that you simmer, the deeper the flavors will develop, but you may need to add up to an additional cup of broth.)
- Serve, garnish as you desire, and enjoy!optional garnish
Notes
- Heat the oil in a large skillet over medium-high heat. Add the onion and garlic and sauté, stirring frequently until the onion is starting to become translucent.
- Add the ground turkey and cook until the turkey is browned and cooked through.
- To a slow cooker, add the cooked turkey mixture and all remaining ingredients (except any garnishes). Cook on high for 4 hours or on low for 6-8 hours.
- Set the Instant Pot to the saute setting and add oil. Once oil is warm and fragrant, add onion and garlic and saute, stirring frequently, until onion is turning translucent.
- Add ground turkey and continue to saute, stirring frequently, until the turkey has browned and is fully cooked through.
- Press cancel on the Instant Pot to turn off the saute mode. Add all remaining ingredients (except garnish) and close and lock the lid. Make sure the pressure release valve is closed/ sealed.
- Press either the soup/ stew button or the pressure cook button and cook for 15 minutes.
- Once the pressure cooker has reached 0 minutes, it will turn off the pressure setting and switch to warm. I recommend letting it naturally release for 5-10 minutes, then carefully manually releasing the release valve (you can use tongs to do so!).
