Healthy Pumpkin Turkey Chili
This is The Best Healthy Pumpkin Turkey Chili for this fall! This chili recipe can be made in a slow cooker, instant pot or on the stovetop. It is packed with autumn flavors, protein, and veggies. This turkey chili recipe can also be made Paleo, Keto and Whole30.
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This Healthy Pumpkin Turkey Chili recipe is definitely an autumn favorite in my house.
Paired with my gluten-free Pumpkin Cornbread or honey jalapeno cornbread, it makes a perfectly comforting, cozy, and delicious dinner for the whole family.
Although it’s not quite chilly here in Charlotte in the middle of September, we are only a week away from the official Autumn.
And I have already been enjoying all the fall-vibes with everything pumpkin, spiced apples, PSL, and you name it.
This Pumpkin Turkey Chili recipe is a fall twist on my Sweet Potato Turkey Chili. And let me tell you, pumpkin puree in turkey chili is a game-changer.
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Why Pumpkin Puree in a Chili Recipe
Do you wonder why I’m adding pumpkin to a chili?
The answer is simple, It makes it sweet and creamy!
Originally, I was adding the pumpkin puree just because I have been obsessed with everything pumpkin lately. But this pumpkin chili came out so creamy.
The pumpkin puree adds a subtle sweetness to the chili as well.
There are also tons of health benefits of adding pumpkin to this healthy fall recipe.
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Health Benefits in This Fall-flavored Chili
There are so many reasons why pumpkins are healthy and this is how you can benefit from adding them to your diet.
1. Pumpkins are Rich in Fiber.
If something is rich in fiber, it means that it will keep you full longer. It will also help with healthy bowel movements.
I remember growing up my mom would always steam sweet pumpkin for me as a snack to hold me over from that after-school cravings.
2. Regulate Blood Pressure and Blood Sugar
Pumpkins are rich in potassium and vitamin C, and they both have properties that may lower blood sugar, blood pressure, and the risk of developing diabetes.
Fiber has the same effect on the body as well.
3. Pumpkins help Boost Immunity
Additionally, pumpkins are packed with nutrients. For example, pumpkins are high in vitamin C, antioxidants, and beta-carotene, which are all great for your immune system.
You can read more about the health benefits found in pumpkins here.
Ingredients in HEalthy Pumpkin Turkey Chili
This Healthy Pumpkin Turkey Chili is made with healthy and wholesome ingredients that are gluten-free, paleo, keto, whole30, and easily accessible in any grocery store.
Main ingredients
- Ground turkey
- Pumpkin puree
- Kidney beans (omit for Paleo, Keto, and Whole30)
- Carrots
- Fire-roasted tomatoes
- Tomato paste
- Yellow onion
- Bell pepper
- Jalapeno (optional)
- Garlic
- Bone broth
pumpkin chili Spice Blend
- Chili powder
- Paprika
- Cumin
- Cinnamon
- Cayenne (optional)
- Salt
- Black pepper
Secret magic Ingredient
- Cacao powder
This is my secret weapon!
I know I am obsessed with chocolate, but trust me, cacao powder takes this pumpkin chili recipe to the next level.
It adds depth, a little chocolate, and a nutty flavor to the chili. The slight bitterness to the cacao powder also balances the acidity of the tomatoey broth so well.
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How to Make Healthy Pumpkin Turkey Chili
Start with dicing the bell peppers, onion, and jalapeno, and mincing the garlic.
Then, saute bell pepper, jalapeno, garlic, and onion in oil in a pan until soft. Remove from the pan.
In the same pan, brown the ground turkey with oil until it’s completely cooked through.
Then, add all the cooked ingredients along with pumpkin puree, carrots, canned tomatoes, tomato paste, and beans into a pot.
Season with chili powder, cumin, cinnamon, cayenne, paprika, cacao powder, salt, and pepper to taste, and stir until everything is combined.
The next steps depend on what kind of pot you are using.
Instant Pot (Pressure Cooker) Pumpkin Chili
When I am running low on time, I love using my Instant Pot to make this chili. It’s a great option for last-minute dinner plans.
Seal the instant pot or pressure cooker and cook on high for 30 minutes. Once it’s done cooking, turn the pressure cooker to “venting” and wait until the pressure is all let out.
Slow Cooker Turkey Chili
On the other hand, if you have planned a little further in advance, this is also an easy chuck and done way to cook this recipe.
Once you add all the ingredients to your slow cooker, cook for 3 hours on high, or up to 6 hours on low.
Stove-Top Chili
You can make this Healthy Pumpkin Turkey Chily on the stove-top as well.
Add all ingredients to a large pot and let it simmer for about 1 hour or until the carrots are tender.
How to Serve Pumpkin Turkey Chili
Serve this warm and cozy Healthy Pumpkin Turkey Chili in a big bowl with rice, homemade honey jalapeno cornbread, or your favorite crackers.
Want to talk about toppings?
If you know me, you know that toppings are my love language. And there is no exception for this pumpkin chili. Here are a few of my favorite toppings:
- Sour cream
- For a healthier option, go with yogurt – full fat or dairy-free
- Avocado
- Shredded cheese
- Cilantro
How to Store Pumpkin turkey Chili
This Healthy Pumpkin Turkey Chili can be stored in an airtight container in the refrigerator for up to 5 days.
That means that it’s perfect to double up the batch and meal prep this pumpkin chili on the weekend to eat throughout the week.
You can also freeze this Pumpkin Turkey Chili, and store it in the freezer for up to 2 months.
Freeze the chili in portion-sized containers for a super convenient lunch or dinner on busy days.
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You May Also Like These Recipes for this Fall:
1. Turkey Sweet Potato Chili
2. Roasted Apple Brussel Sprouts
3. Gooey Healthy Pumpkin Brownies
Get the recipe:Healthy Pumpkin Turkey Chili
Ingredients
- 1 lb organic ground turkey
- 1 cup yellow onion, chopped
- 1/2 cup bell pepper, chopped
- 1/4 jalapeno, optional (finely chopped)
- 3 cloves garlic, minced
- 3 medium carrots, finely chopped
- 1 15 oz can pumpkin puree
- 1 15 oz can kidney beans, omit if Paleo or Whole30
- 1 15 oz can fire-roasted diced tomatoes
- 1/2 6 oz can tomato paste
- 1.5 – 2 cups of bone broth, see notes
Seasoning
- 2 1/2 tbsp chili powder
- 2 tsp paprika
- 1 tsp cumin
- 1/2 tsp cinnamon
- 1/4 tsp cayenne, optional
- 1 1/2 tsp salt, or to taste
- 1/2 tsp pepper, or to taste
- 1 heaping tbsp cacao powder
Instructions
- Saute bell pepper, jalapeno, garlic, and onion in oil in a pan until soft. Remove from the pan.
- In the same pan, brown the ground turkey with oil until it’s completely cooked through. Break up the meat into pieces while browning.
- Add all the cooked ingredients along with pumpkin puree, carrots, canned tomato, tomato paste, and beans into an Instant pot/Slow cooker/Large pot.
- Season with chili powder, cumin, cinnamon, cayenne, paprika, cacao powder, salt, and pepper, and stir until everything is combined.
- The next steps depend on what kind of pot you are using.
- Instant Pot/Pressure CookerSeal the instant pot or pressure cooker and cook on high for 30 minutes. Once it’s done cooking, turn the pressure cooker to "venting" and wait until the pressure is all let out.
- Slow CookerOnce you add all the ingredients to your slow cooker, cook for 3 hours on high, or up to 6 hours on low.
- Stove-topAdd all ingredients to a large pot and let it simmer for about 1 hour or until the carrots are tender.
Notes
- If you prefer a spicier chili keep the seeds of the jalapeno and/or add extra cayenne or chili powder.
- Adjust the amount of bone broth depending on how liquidy you like your chili. For thicker chili, use 2 cups or less broth, or add up to 3 cups for a looser consistency.
The Nutrition Facts above are specific to the ingredients I chose to use for this recipe, which may vary.
I made this for myself and two teens and it is the best chili I have ever made and eaten. Thank you so much for sharing this recipe. I will use this chili recipe from now on.
Hi Kim,
We are so happy your family enjoys this recipe!
Happy Cooking!
-Constance
Can i sub regular cocoa powder for the cacao powder?
Hi Michelle,
Yes, while we haven’t tried this substitution yet…it should just affect the flavor some.
Happy Cooking 🙂
Constance
this looks great for fall!
Hi Mary,
Thank you! We sure do love it 🙂
-Constance
My new favorite chili recipe, it’s delicious and I love that it’s heart-healthy. I’ve made it twice now as instructed using low sodium tomatoes & broth, so good!! It freezes very well too, the taste doesn’t change a bit when thawed and reheated.
Hi Cay!
We are so happy that you love the Pumpkin Turkey Chili, it is one of our favorites also 🙂
Happy Cooking!
-Constance
Just made this for the third time and each time we’re licking our plates at the end! Thanks for this delicious recipe that has become a new staple in our house!
I just made this for the third time and each time we’re licking our plates at the end! Thank you for this delicious recipe that has become a staple in our house.
Wow Brooke, that’s amazing! We are so happy to hear that! Thank you for your support! 🙂 – Emmelie