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Easy Pumpkin Chili (Instant Pot and Stove Top)

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This pumpkin chili recipe takes your traditional turkey and bean chili and gives it a nutritious upgrade by adding canned pumpkin puree. Done in about in hour, this pumpkin turkey chili is protein packed, healthy, and great for leftovers (or to feed a crowd!).

pumpkin chili in bowl

September is probably my favorite month of all. I absolutely love fall and all things that come with it. Football season, cozy sweaters, warm bowls of soup, and pumpkin. Pumpkin. All. The. Time.

One of my favorite fall traditions is making a big pot of soup on Sunday evening, curl up on the couch with it, and watch Sunday night football. So, I took a few of my favorite things – warming chili and the fall flavors of pumpkin – and the result is amazing. This may just be my favorite chili of all time, and I am so excited to share it with you!

I also love this chili because it comes together quickly and doesn’t require hours on the stove or in a crockpot. I tested this recipe both on the stove and in my new InstantPot (which I’m loving!), and the results were great in both. Both methods take about an hour (mostly hands off), including time it takes for the InstantPot to come pressure.

two bowls of pumpkin chili

Why pumpkin?

I know adding pumpkin puree to chili may seem crazy, but, trust me on this one. The pumpkin helps thicken and add some creaminess to the broth. Plus, the subtle sweetness of the pumpkin and pumpkin pie spice are a perfect balance to the chili spices.

Pumpkin is also jam packed with nutrients. It is a great source of fiber to help keep you feeling full and is loaded with Vitamin A and Vitamin C which are important for eye health and immunity. So, this chili is not only delicious, but is incredibly healthy!

pumpkin chili with spoon

Customizing pumpkin chili

I love making chili because it is so easy to adjust to any dietary preferences and what you have on hand. I used ground turkey, black beans, and kidney beans, but don’t feel tied to this.

Have extra ground beef on hand? You can definitely substitute ground beef for the turkey here. I also think ground chicken would be great!

Not a fan of kidney beans? Double up on the black beans, or substitute your favorite type of bean.

This recipe can also easily be made vegetarian because the beans are loaded with protein. Just add in an extra can of beans. I also love to stir in some quinoa or rice to veggie chili after cooking to bulk it up a bit.

two bowls of chili

How to store pumpkin chili

This pumpkin chili is perfect for your weekly meal prep. It will stay good in the fridge all week. And, like all soups, it gets better as it sits.

It also freezes perfectly. I love to portion the chili out into separate containers when I freeze it so that I can grab a serving and heat it up for lunch or dinner on busy days.

If you make this recipe, be sure to comment below and let me know how it was! Also tag @erinliveswhole on Instagram and use the hashtag #erinliveswhole so I can see it and feature you!

Here are some other similar recipes that you may also like!

healthy pumpkin chili
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bowl of pumpkin chili

Easy Pumpkin Chili (Instant Pot and Stove Top)

★★★★★

5 from 5 reviews
  • Author: Erin
  • Prep Time: 10
  • Cook Time: 60
  • Total Time: 1 hour 10 minutes
  • Yield: 8–10 servings 1x
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Description

This healthy pumpkin chili is made with ground turkey, beans, and pumpkin puree. Packed with protein and perfect for meal prep, it will definitely become a fall and winter staple. 

Scale

Ingredients

  • 2 tbsp olive oil
  • 1 small yellow onion, diced
  • 1 jalapeno, seeded and diced
  • 1 green pepper, chopped
  • 3 cloves garlic, minced
  • 1 lb ground turkey
  • 1 15oz can pumpkin puree
  • 1 can black beans, drained and rinsed
  • 1 can kidney beans, drained and rinsed
  • 1 14 oz can diced tomatoes
  • 1 6 oz can tomato paste
  • 2 tbsp chili powder
  • 2 tsp cumin
  • 1 tsp smoked paprika
  • 2 tsp pumpkin pie spice
  • 2 tsp salt
  • 1 tsp pepper
  • Pinch of cayenne (optional)
  • 3 cups chicken broth

Instructions

Stove Top Instructions

  1. Heat large saucepan or dutch oven on stove. Add olive oil when warm.
  2. Add in onion, jalapeno, and pepper and let saute for a few minutes until slightly soft.
  3. Add in garlic and let cook for one more minute.
  4. Add in ground turkey, breaking it up and cooking until no longer pink.
  5. Reduce heat to medium-low and stir in your pumpkin, beans, diced tomatoes and tomato paste.
  6. Mix all spices in a little bowl and then add into your chili mixture.
  7. Pour in three cups of chicken broth.
  8. Let simmer for one hour over low heat.
  9. Serve! Add cheese, Greek yogurt, jalapenos or any other toppings you desire.

InstantPot Instructions:

  1. Turn instant pot to sauté and add olive oil to pot.
  2. Add in onion, jalapeno, and pepper and let sauté for a few minutes until slightly soft.
  3. Add in garlic and let cook for one more minute.
  4. Add in ground turkey, breaking it up and cooking until no longer pink.
  5. Mix all spices in a little bowl and then add into your chili mixture.
  6. Stir in your pumpkin, beans, diced tomatoes and tomato paste.
  7. Pour in three cups of chicken broth.
  8. Set your IP to manual cook for 12 minutes.
  9. Once the 12 minutes are up, let it natural release for 15 minutes and then quick release.
  10. Serve! Add cheese, Greek yogurt, jalapenos or any other toppings you desire
  • Category: gluten-free, dairy-free, nut-free
  • Method: instant pot, stove top

Keywords: pumpkin chili, fall recipes, chili recipes, pumpkin recipes

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Reader Interactions

Comments

    • Erin says

      Yes! Just brown your turkey ahead of time. Then throw everything in and let it simmer for several hours (6-8 on low or 3-4 on high)

      Reply

  4. Autumn says

    So good! First recipe I’ve tried from your blog, and it did not disappoint. I don’t eat meat, so I left the turkey out and used veggie broth, and it’s one of our new favorite meals. Thank you Erin!

    Reply

  8. Rachel N says

    Home-run! The aroma alone is worth making this chili. Whole family devoured it and the leftovers didn’t last long either. Nom nom!

    Reply

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