This Pumpkin Curry recipe is packed with protein and veggies mixed in a creamy flavorful Thai coconut curry sauce. Perfect for chilly fall weather. A healthy, easy, one-pot meal that is gluten-free, dairy-free, whole30 friendly and can be made vegan as well!

Today I am bringing you another one of my favorite recipes with a fall twist – Thai Pumpkin Curry! This hearty dish is one the entire family can enjoy.

Besides this curry recipe, here are a few of my favorite cozy fall dishes:

  1. Healthy Pumpkin Turkey Chili
  2. Roasted Butternut Squash Soup (Whole 30)
  3. White Bean Chicken Chili
A bowl of Instant Pot Pumpkin Curry recipe served on a bed of rice. There are two hands holding this cozy and hearty one pot savory pumpkin recipe.

Tom always asks me when I create new recipes “How did you come up with this?”

You see, since I got pregnant, coconut curry has become a staple in our house. Additionally, put my obsession with pumpkin into the equation.

And there you go – The best savory pumpkin recipe!

The pumpkin puree addition makes this one-pot meal thick, creamy, and rich, stirred with warm curry spices that satisfy all of your tastebuds.

It also stores well in the freezer so it’s a perfect recipe for meal prep too!


Why I Love This Thai Pumpkin Curry

Easy to Make

This Thai recipe is so easy to make – just 10 minutes of prep, throw everything in one pot then set it on high pressure, leave it, then dinner will be waiting for you.

Balanced Healthy Meal

It’s so healthy and filling, it’s a perfect hearty meal to bring you comfort on a chilly day.

The chicken or chickpea used in this recipe provides a lean source of protein, along with a mix of vegetables and healthy fats while still being packed with tons of flavor.

Suitable for Multiple Dietary Needs

You can use chickpea as the main protein for a Vegan curry recipe.

Or you can use chicken thighs or chicken breast for a delicious chicken curry. Serve it with Cauliflower rice to make it Whole30-friendly as well.

Healthy Benefits of Pumpkin Puree

Besides the delicious recipes pumpkin is able to provide, there are plenty of health benefits associated with it.

Pumpkin is rich in vitamins, minerals, and antioxidants.

It also may boost immunity, skin health, eyesight, and heart health. Read more Here.


Main Ingredients You Need for this healthy recipe

All the ingredients needed for this pumpkin curry recipe
  • curry paste, 2 -3 Tbsp
  • coconut milk, 1 can
  • chicken thighs and/or chickpeas
  • pumpkin puree, 1 cup (You can make homemade Pumpkin Puree using this recipe.)
  • bell peppers
  • onion
  • salt & pepper, to taste

Optional Ingredients

Arrowroot flour- makes the chicken extra moist.

A dash of cayenne pepper- spice it up!

Extra 1 Tbsp of curry powder- depending on what type of curry paste you use and how spicy you like it.

Butternut squash- cut into small pieces to speed up cooking time.

Cauliflower- soaks up the curry flavors and adds texture.


How to Make Thai Pumpkin CHicken Curry

I’ve included a few different methods that you could make this recipe based on different kitchen tools that you may have available.

1. In the Instant Pot

  • Marinate the chicken with salt (to taste) and arrowroot flour.
  • Sauté chopped bell pepper and diced onion.
  • Pan sear chicken in 1-2 Tbsp oil.
  • Add all ingredients to the Instant Pot and stir together.
  • Cook on high pressure for 16-17 minutes.

2. On the Stove Top

  • Sauté onions and bell pepper.
  • Add chicken and sauté until chicken is golden brown and no longer pink in the center.
  • Add the remaining ingredients, stir and bring everything to a simmer.
  • Allow curry to simmer for 15-20 minutes and enjoy!

3. In the Crockpot

  • Place all ingredients in the crockpot and stir.
  • Cook on high for 3 hours or until chicken is cooked through and chickpeas are tender.


Dietary Options for This Instant Pot Pumpkin Curry

This recipe can be easily modified to meet special dietary needs whether it be vegan, vegetarian, paleo, keto, etc.

To make Vegan or Vegetarian Chickpea Curry:

Omit the chicken and use 1 can of chickpeas instead.

Chickpeas are an excellent source of fiber, plant protein, vitamins, and minerals. They are often used as a meat substitute in vegan or vegetarian dishes.

*Note: removing skins from the chickpeas can help make them easier to digest.

To make Whole30, Paleo CHicken Curry:

Direction on how to make pumpkin curry and ingredients for Thai pumpkin curry recipe in an instant pot. There are chicken, curry paste, bell pepper, onion, coconut milk. Ready to be cooked on high pressure for the best whole30 instant pot meal. Or chickpeas can be used for a pumpkin chickpea curry.

Omit chickpeas, use chicken thighs only.

Chickpeas have a relatively high carbohydrate content compared to meat protein sources, so they don’t easily fit into a low-carb plan.

The reasoning behind omitting legumes (this includes chickpeas, beans, lentils, etc.) on Whole30 and paleo diets is because they are said to contain phytates that can block the absorption of certain nutrients in our bodies.

You can read more about the Whole30 program here.

If you just want a hearty, clean eating comfort dish, go ahead and add all the chicken breast, thighs, and chickpeas!


How to Serve Chicken Curry

Curry is commonly paired with white rice. However, if you are following a lower-carb diet like whole30 or paleo, cauliflower rice works just as well.

Additionally, a nice crusty piece of bread also pairs really nicely with the curry so you can soak up all the curry goodness to the very last drop.

This is also a great opportunity to sneak in extra veggies since the curry makes them so tasty!

Tips for the Best chicken Curry Recipe



1. Full Fat Coconut Milk

Use full-fat canned coconut milk- adds to the richness of the curry.

2. Starch in Chicken marinade

Use arrowroot flour to marinate the chicken- makes it extra moist.

3. Cut veggies in various sizes that require a different cooking time

4. Adjust the amount of liquid to your preference

If curry is too thick, use broth (not water) to thin it out and add flavor.


How to Store Instant pot Curry

This coconut curry can be stored in an airtight container in the fridge for 4 -7 days.

Generally, stews and soup-style recipes freeze really well, especially when things like heavy cream or full-fat coconut milk are added.

To reheat:

For best results, reheat on the stovetop and add broth to thin out if necessary.

If frozen, remove from freezer at least 24 hours before planning to use then reheat on stovetop.

What’s your favorite way to eat curry? Leave a comment below!


A bowl of Thai pumpkin curry with chicken served on a bed of rice. there are a few pieces of cilantro on top and on the side.


More Healthy Pumpkin Recipes this Fall you May like:

1. Pumpkin Donuts with Maple Cashew Glaze

2. Vegan Pumpkin Bread

3. Healthy Pumpkin Turkey Chili

A bowl of pumpkin chickpea curry served on a bed of jasmine rice. Perfect for the chili weather.

Get the recipe:Instant Pot Pumpkin Curry

This Pumpkin Curry recipe is packed is a healthy, easy, one-pot meal that is gluten-free, dairy-free, whole30 friendly and can be made vegan.
4.38 stars (8 reviews)


  • 1 1/2 lb chicken thighs chopped, for Whole 30 option
  • 1 can chickpeas, for Vegan option
  • 1 tbsp arrowroot flour, if using chicken
  • 1 cup pumpkin puree
  • 3 tbsp red curry paste
  • 1 tbsp curry powder
  • 1 can coconut milk
  • salt to taste
  • 1/4 small yellow onion, chopped
  • 1/2 cup bell pepper chopped
  • 1 cup butternut squash cubed, or sweet potatoes


  • Saute chopped bell pepper and onion in 1 tbsp oil using the "saute" function of the instant pot or in a pan.
  • For Whole 30 Chicken option: Marinate the chicken with arrowroot flour and a generous amount of salt.
  • Pan sear the chicken with 1 -2 tbsp oil until all sides slightly cooked or brown.
  • For vegan option: drain and rinse the chickpeas
  • Add all the ingredients in the instant pot, stir until well combined.
  • Make sure the instant pot cap is sealed properly, cook on high pressure for 15 – 16 minutes. Let the instant pot vent completely before opening. Stir well.
  • Serve with jasmine rice or cauliflower rice (for Whole30 option)


  1. The nutrition Facts below are calculated using chicken.
  2. You can use both chicken and chickpea (my personal favorite), use chickpea alone to make this a vegan recipe, or use chicken alone to make it a Whole30 recipe.
  3. Yes! You can also make this pumpkin curry recipe in a slow cooker or stovetop. Check out additional methods in this post under "How to Make.."
Serving: 1g, Calories: 369kcal, Carbohydrates: 8g, Protein: 29g, Fat: 30g, Saturated Fat: 17g, Polyunsaturated Fat: 12g, Cholesterol: 145mg, Sodium: 381mg, Fiber: 2g, Sugar: 2g

The Nutrition Facts above are specific to the ingredients I chose to use for this recipe, which may vary.