Pumpkin Chili

Why You’ll Love This Recipe

You’ll love this Pumpkin Chili because it’s warm, nourishing, and full of depth. The pumpkin adds creaminess and a subtle sweetness that balances the spice beautifully. It’s also a one-pot meal that’s easy to make, customizable, and great for meal prep. Whether you make it vegetarian or with ground meat, this chili will quickly become a seasonal favorite.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• Olive oil
• Onion, chopped
• Garlic, minced
• Ground turkey, beef, or plant-based protein
• Diced tomatoes
• Pumpkin puree
• Kidney beans, drained and rinsed
• Black beans, drained and rinsed
• Corn (optional)
• Vegetable or chicken broth
• Chili powder
• Ground cumin
• Smoked paprika
• Ground cinnamon
• Salt and black pepper
• Lime juice (optional)
• Fresh cilantro or green onions for garnish

Directions

1. Heat olive oil in a large pot over medium heat. Add chopped onion and cook for 3–4 minutes until softened.
2. Add minced garlic and cook for another 30 seconds until fragrant.
3. Add ground turkey, beef, or plant-based protein and cook until browned, breaking it apart with a spoon.
4. Stir in the chili powder, cumin, smoked paprika, cinnamon, salt, and pepper. Cook for 1 minute to toast the spices.
5. Add diced tomatoes, pumpkin puree, beans, corn (if using), and broth. Stir to combine.
6. Bring to a simmer, then reduce heat to low. Cover and cook for 25–30 minutes, stirring occasionally, until thick and flavorful.
7. Adjust seasoning to taste and stir in a splash of lime juice for brightness before serving.
8. Serve warm, topped with cilantro or green onions.

Servings and timing

Serves: 6
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes

Variations

• Make it vegetarian by omitting the meat and adding extra beans or lentils.
• Add diced bell peppers, sweet potatoes, or zucchini for extra veggies.
• Stir in chipotle peppers in adobo for smoky heat.
• Use ground chicken or sausage for a different flavor profile.
• Top with avocado, vegan sour cream, or shredded cheese for garnish.

Storage/Reheating

Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat on the stovetop over medium heat or in the microwave until warm. Pumpkin chili also freezes beautifully—store in freezer-safe containers for up to 3 months. Thaw overnight in the fridge and reheat before serving.

FAQs

Can I use fresh pumpkin instead of canned puree?

Yes, just roast and mash fresh pumpkin until smooth before adding it to the chili.

How spicy is this recipe?

It’s mild to medium, depending on your chili powder. You can increase or reduce spice to taste.

Can I make this chili vegan?

Yes, use vegetable broth and skip the meat. Add extra beans or tofu for protein.

Does the pumpkin flavor stand out?

The pumpkin adds subtle sweetness and creaminess but doesn’t overpower the chili flavor.

Can I make this in a slow cooker?

Yes! Combine all ingredients and cook on low for 6–7 hours or high for 3–4 hours.

How can I thicken my chili?

Let it simmer uncovered for a few minutes, or mash some beans with a spoon to thicken naturally.

What toppings go best with pumpkin chili?

Try avocado slices, lime wedges, cilantro, shredded cheese, or crushed tortilla chips.

Can I add grains to this recipe?

Yes, cooked quinoa or brown rice can be stirred in for a heartier meal.

Can I meal prep this dish?

Absolutely—pumpkin chili stores and reheats perfectly for quick lunches or dinners.

How do I balance flavors if it’s too sweet?

Add a little more chili powder, lime juice, or a splash of hot sauce to bring back the heat.

Conclusion

Pumpkin Chili is the ultimate comfort food for fall—a hearty, nutritious, and flavorful dish that’s as easy to make as it is satisfying. With its blend of savory spices, creamy pumpkin, and protein-rich beans, it’s a wholesome meal that warms you from the inside out. Perfect for busy weeknights, game days, or cozy weekend dinners.

Pumpkin Chili

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A hearty and flavorful chili that combines pumpkin’s subtle sweetness with bold spices, beans, and your choice of protein. This Pumpkin Chili is creamy, comforting, and perfect for chilly fall nights.

• Author: Laura
• Prep Time: 10 minutes
• Cook Time: 30 minutes
• Total Time: 40 minutes
• Yield: 6 servings
• Category: Main Dish
• Method: Stovetop
• Cuisine: American
• Diet: Low Fat

Ingredients

• 1 tbsp olive oil
• 1 onion, chopped
• 3 cloves garlic, minced
• 1 lb ground turkey, beef, or plant-based protein
• 1 can (14.5 oz) diced tomatoes
• 1 cup pumpkin puree
• 1 can (15 oz) kidney beans, drained and rinsed
• 1 can (15 oz) black beans, drained and rinsed
• 1 cup corn (optional)
• 2 cups vegetable or chicken broth
• 2 tbsp chili powder
• 1 tsp ground cumin
• 1 tsp smoked paprika
• 1/4 tsp ground cinnamon
• Salt and black pepper, to taste
• 1 tbsp lime juice (optional)
• Fresh cilantro or green onions, for garnish

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Instructions

1. Heat olive oil in a large pot over medium heat. Add chopped onion and cook for 3–4 minutes until softened.
2. Add minced garlic and cook for another 30 seconds until fragrant.
3. Add ground turkey, beef, or plant-based protein and cook until browned, breaking it apart with a spoon.
4. Stir in chili powder, cumin, smoked paprika, cinnamon, salt, and pepper. Cook for 1 minute to toast the spices.
5. Add diced tomatoes, pumpkin puree, beans, corn (if using), and broth. Stir well to combine.
6. Bring to a simmer, then reduce heat to low. Cover and cook for 25–30 minutes, stirring occasionally, until thick and flavorful.
7. Adjust seasoning to taste and stir in lime juice for brightness, if desired.
8. Serve warm, topped with cilantro or green onions.

Notes

• Use fresh roasted pumpkin instead of canned puree for a richer flavor.
• To make it vegetarian or vegan, skip the meat and use extra beans or lentils.
• For extra heat, add chipotle peppers or cayenne.
• Pumpkin chili freezes well for up to 3 months.
• Serve with tortilla chips, avocado, or shredded cheese on top.

Nutrition

• Serving Size: 1.5 cups
• Calories: 320
• Sugar: 8g
• Sodium: 690mg
• Fat: 9g
• Saturated Fat: 2g
• Unsaturated Fat: 6g
• Trans Fat: 0g
• Carbohydrates: 36g
• Fiber: 10g
• Protein: 25g
• Cholesterol: 45mg