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Home By Meal Lunch and Dinner

Easy Pumpkin Chili (Instant Pot and Stove Top)

★★★★★ 23 Reviews Recipe Print
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By: ErinPosted: 9/15/20Updated: 11/2/20

This post may contain affiliate links. Please read my disclosure policy.

healthy pumpkin chili

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

pumpkin chili in bowl

The best pumpkin chili recipe of. all. time.

September is probably my favorite month because I love all of the things that come with it. Football, 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, curling up on the couch, and watching Sunday night football.

So, I took a few of my favorite things – warm chili and the fall flavors of pumpkin – and the result was this easy pumpkin chili. It may just be my favorite chili of all time, and I’m so excited to share it with you!

This dish comes together very quickly, and whether you choose to make it on the stove or in an Instant Pot, doesn’t require much time. I tested it both ways, and the results were great both times. So choose your preferred method, and let’s dive in!

Ingredients used to make this chili pumpkin recipe

If you’ve ever made chili, most of the ingredients in this recipe will probably look familiar to you. We’ll be using some veggies, ground turkey, and of course, beans! To add the signature pumpkin, we’ll use pumpkin puree and homemade pumpkin pie spice.

  • Olive oil: First up, we’ll use olive oil to sauté the veggies.
  • Yellow onion: 1 small yellow onion will be just plenty. Dice it up as fine as you’d like.
  • Jalapeño: Add a kick to your chili by including a jalapeño. I recommend de-seeding it, but you don’t have to if you want things extra hot!
  • Green Pepper: Chop up a green pepper to add crunch to the dish.
  • Garlic: Gotta have the garlic! I love a little extra, so I recommend 3 cloves, minced.
  • Ground turkey: For meat we’ll be using 1 lb. of ground turkey. You can also use chicken or ground beef.
  • Pumpkin puree: Pumpkin is a must! We’ll use puree, as it tastes fabulous and works really well to bring the chili together.
  • Black beans: Beans are a given for chili, so we’ll start with a can of black! Be sure to drain and rinse before adding them to your pot.
  • Kidney beans: Then do the same thing, but with kidney beans!
  • Diced tomatoes: Next up, we’ll add some yummy diced tomatoes. These add flavor and do a lot for the consistency of the chili too!
  • Tomato paste: Tomato paste does wonders for the flavor in this dish.
  • Spices: For spices, we’ll be using cumin, smoked paprika, pumpkin pie spice (I love to make my own), salt, and pepper. You can also add cayenne if you’d like!
  • Chicken broth: Finally, we’ll add chicken broth as the liquid for this dish.
two bowls of pumpkin chili

What you’ll need to make chili

For this recipe you’ll only need a couple of kitchen tools. You’ll need cutting items, measuring cups, and either a sauce pot or Instant Pot!

  • Cutting board
  • Chopping knife
  • Large sauce pot/dutch oven or Instant Pot
  • Stirring utensil
  • Measuring cups: 1 tsp, 1 tbsp, 1 cup

How to make easy pumpkin chili

One of my favorite things about this pumpkin chili recipe is that there are two different cooking methods to choose from. If you have an Instant Pot, great, but if not, that’s cool too! The stove top works just as well. Choose your preferred method, and let’s get started!

Stove Top:

  1. To cook your pumpkin chili on the stove, begin by heating a large saucepan or dutch oven. Once the pan is warm, add the olive oil.
  2. Next, add the onion, jalapeño, and pepper and let them sauté for a few minutes until slightly soft.
  3. Add the garlic and let it cook for one more minute.
  4. Then add the ground turkey, breaking it up and cooking until it’s no longer pink.
  5. Reduce the heat to medium-low and stir in your pumpkin, beans, diced tomatoes, and tomato paste.
  6. Mix all of the spices in a small mixing bowl and then add them to the chili mixture.
  7. Pour in chicken broth and let simmer for 15-20 minutes over low heat.
  8. Add cheese, Greek yogurt, jalapeños, or any other toppings you’d like, and enjoy!

Instant Pot:

  1. To cook your chili in an Instant Pot, begin by turning it on to sauté and adding the olive oil.
  2. Add the onion, jalapeño, and pepper and let sauté for a few minutes until slightly soft.
  3. Add garlic and let cook for one more minute.
  4. Next, add the ground turkey, breaking it up and cooking until it’s no longer pink.
  5. Mix all of the spices in a small mixing bowl and then add them to the chili mixture.
  6. Stir in the pumpkin, beans, diced tomatoes, and tomato paste.
  7. Pour in three cups of the chicken broth.
  8. Set the Instant Pot to manual and cook for 12 minutes.
  9. Once the 12 minutes are up, let it natural release for 15 minutes, and then quick release.
  10. Add cheese, Greek yogurt, jalapeños, or any other desired toppings, and enjoy.
pumpkin chili with spoon

Customizing pumpkin chili

This dish is great for customizing to fit any dietary preference. Though it calls for turkey and chicken broth, those aren’t musts! You can use any ground meat, including vegan alternatives (or add an extra can of beans). And for the broth, go with a veggie broth. And ta-da! Vegan chili!

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.

You can truly do so many things with this dish, so get creative and make it your own!

How to store pumpkin chili

This is the perfect dish to include in your weekly meal prep. It stays nice and fresh in the fridge all week long, and like soup, gets better with each day.

It also freezes very well, so it’s great as a make-ahead option! I love to portion it out and chill it in separate containers that I can grab and reheat for lunch or dinner on busy days.

Just store in tightly sealed containers and place in either the fridge or freezer, and you’ll be good to go!

two bowls of  chili

Embrace fall with these pumpkin recipes too!

Hey, pumpkin lovers! There’s so much more where this recipe came from. Enjoy hummus, french toast, pie, and muffins, all with that yummy pumpkin flavor you’re craving.

  • Savory Pumpkin Hummus
  • Five Minute Pumpkin French Toast
  • Homemade Pumpkin Pie Spice
  • Healthy Paleo Pumpkin Pie
  • The Best Healthy Pumpkin Muffins
healthy pumpkin chili
bowl of pumpkin chili
★★★★★ 5 from 23 reviews

Easy Pumpkin Chili (Instant Pot and Stove Top)

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

Prep: 10Cook: 60Total: 1 hour 10 minutes
Yield 8–10 servings 1x
Print Pin it Rate

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)
  • 1–2 cups chicken broth (depending on how thick you want it)

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 15-20 minutes 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
Author: ErinCategory: gluten-free, dairy-free, nut-freeMethod: instant pot, stove top
bowl of pumpkin chili

Did you make this?

Leave a comment below and tag @erinliveswhole on social media!

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There may be affiliate links in this post! By purchasing a product I recommend, I may receive a small compensation. However, I only recommend products I absolutely love and use myself. Thank you for supporting Erin Lives Whole, it helps keep this blog afloat 🙂

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Reader Interactions

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Have a question? Use the form below to submit your question or comment. I love seeing what you made!

  1. Tom Morrissey says

    Posted on 9/15 at 6:59 pm

    One of my favorites! And it’s so easy to clean up too!

    Reply
    • Erin says

      Posted on 8/22 at 2:18 pm

      Hi Tom, me too and easy clean up is such a big bonus!

      Reply
  2. Kaitlin says

    Posted on 9/16 at 9:22 am

    Could you make this in a slow cooker?

    Reply
    • Erin says

      Posted on 9/16 at 6:53 pm

      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
  3. Lori M says

    Posted on 9/16 at 11:32 am

    I can’t wait to try this recipe! Looks great!

    Reply
    • Erin says

      Posted on 8/22 at 2:13 pm

      Thanks Lori! Let me know how yours comes out!

      Reply
  4. Autumn says

    Posted on 9/17 at 10:36 pm

    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
    • Erin says

      Posted on 9/18 at 7:40 pm

      I love this idea!! Thanks for sharing 🙂 Glad you enjoyed it!

      Reply
  5. Danielle says

    Posted on 9/18 at 7:13 pm

    Any suggestions for meat substitutes ? If so, when to add that in?

    Reply
    • Erin says

      Posted on 9/18 at 7:41 pm

      You could add in ground tempeh, or more beans! Right at the end or when you are putting in the other beans.

      Reply
  6. Tandy says

    Posted on 9/24 at 1:18 am

    She thinks Tybees is individuals food.

    ★★★★★

    Reply
    • Erin says

      Posted on 8/18 at 3:08 pm

      Hi Tandy! Hope you enjoyed it!

      Reply
  7. Sam says

    Posted on 11/4 at 8:26 am

    Already made this a few times! So delicious. I’ll never make chili without pumpkin again!

    ★★★★★

    Reply
    • Erin says

      Posted on 8/17 at 8:21 am

      Hi Sam! I am so happy you enjoyed it! Thanks for your kind words! 🙂

      Reply
  8. Rachel N says

    Posted on 11/8 at 8:38 pm

    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
    • Erin says

      Posted on 11/10 at 8:10 pm

      So glad you liked it Rachel – and thanks for sharing!!

      Reply
  9. Mariam A says

    Posted on 12/9 at 6:48 pm

    Hi!! How might the instant pot cook time vary if I were to use ground beef?

    Reply
    • Erin says

      Posted on 12/12 at 5:46 pm

      Same time!

      Reply
    • Jenna says

      Posted on 1/18 at 6:21 pm

      delicious and so easy. The perfect dinner for a snowy day! Can’t wait for leftovers tomorrow

      ★★★★★

      Reply
      • Erin says

        Posted on 8/12 at 7:33 am

        Hi Jenna, I am so happy you enjoyed it two days in a row! 🙂

        Reply
  10. Judy Jia says

    Posted on 1/19 at 3:16 pm

    After trying this chili recipe it’s become my new go to! I make it all the time.

    ★★★★★

    Reply
    • Erin says

      Posted on 2/1 at 3:01 pm

      that makes me so happy. thanks fo sharing! I’m so glad that you are enjoying it!

      Reply
    • Erin says

      Posted on 8/11 at 8:43 am

      Hi Judy, ah that makes me so happy!! Thanks for your support!

      Reply
  11. Steph says

    Posted on 1/30 at 5:42 pm

    Made this with my boyfriend and we both loved it!!

    ★★★★★

    Reply
    • Erin says

      Posted on 2/1 at 3:01 pm

      that makes me so happy. thanks fo sharing! I’m so glad that you are enjoying it!

      Reply
  12. Ivy says

    Posted on 9/24 at 4:10 pm

    Hi Erin,

    How many oz in a can of black beans and kidney beans did you put?

    Reply
    • Erin says

      Posted on 9/25 at 10:35 am

      Hi Ivy, both around 15oz! Enjoy and let me know how your chili comes out.

      Reply
  13. Cortney says

    Posted on 10/1 at 1:36 pm

    Seriously the easiest and most delicious chili ever! The addition of the pumpkin really kicked the creaminess up a notch and made it extra cozy and yummy. This will be a fall/winter staple recipe for sure!! And picky boyfriend approved 🙂

    ★★★★★

    Reply
    • Erin says

      Posted on 10/1 at 2:17 pm

      Hi Cortney, I am so happy you both loved it! Thank you for sharing!!

      Reply
  14. Katie says

    Posted on 10/20 at 4:22 pm

    Okay, this is delicious! I had no idea how the pumpkin flavoring would fit in a chili, but now I’m addicted! So easy to put together and so delicious! A great fall meal!

    ★★★★

    Reply
  15. Maggie says

    Posted on 10/20 at 9:45 pm

    Hi Erin, mine came out kinda soupy and I followed the directions to a T with the exception of maybe half the amount of tomato paste. Still super delicious, but any suggestions on the issue? Maybe it was type of ground turkey (got mine from Trader Joe’s).

    Reply
    • Erin says

      Posted on 10/22 at 3:23 pm

      Hi Maggie, hm, I haven’t had anyone else say that! The tomato paste does help thicken it up, but it shouldn’t have been soupy. Let me know if you make it again and have a better result.

      Reply
    • Jaci says

      Posted on 11/11 at 8:10 pm

      Mine also came out very soupy. I’m not sure what I did wrong. I definitely will use less chicken broth next time!

      Reply
      • Erin says

        Posted on 11/12 at 1:06 pm

        Hi Jaci, hmm sorry it came out that way. Let me know if you try it again and use less broth and that helps.

        Reply
  16. Ellie S. says

    Posted on 10/25 at 10:08 am

    Hands down my favorite chili recipe!!! I make it every Sunday in the fall, and it’s my lunch or a quick dinner when I don’t feel like cooking during the work week. Made it for the first time last year and couldn’t wait to make again this year! On repeat since beginning of September, and never get sick of it! 👍

    ★★★★★

    Reply
    • Erin says

      Posted on 10/26 at 2:12 pm

      Hi Ellie, thanks so much for your kind words! I am so happy you enjoy my chili so much!!

      Reply
  17. Amy says

    Posted on 11/1 at 12:42 pm

    I used ground beef – more like 1.5-2 lbs, omitted the pumpkin pie spice and put it all in crockpot after sautéing the veggies and browning meat. Delicious!!!!!

    ★★★★★

    Reply
    • Erin says

      Posted on 11/2 at 1:24 pm

      Hi Amy, thank you so much for sharing! I love that you made it your own!

      Reply
  18. Kim says

    Posted on 11/2 at 1:10 am

    Hey if I make some for the week and decide to freeze the rest, how long and how do I reheat it?

    Thank you!

    Reply
    • Erin says

      Posted on 11/2 at 1:44 pm

      Hi Kim, if you reheat it in a microwave, depending on the size/amount, I’d start for a minute and then keep taking it out, stirring it and putting it on for another 30 seconds. Or you could reheat it on the stove and I’d put it on medium heat and just watch/stir it until it has heated fully for maybe about 10 minutes again depending if you’re doing the full portion or a smaller/individual serving.

      Reply
  19. Rachael says

    Posted on 11/4 at 11:07 am

    She did it again! I CAN’T stop making ELW recipes. I was excited to give this fall inspired chili a try & it did not disappoint! I followed the IP instructions & only used 2 cups of broth to keep it on the thicker side. Topped it with Greek yogurt! Enjoying another bowl of leftover chili as we speak. It only gets better with time!

    ★★★★★

    Reply
    • Erin says

      Posted on 11/4 at 1:28 pm

      Hi Rachael, thank you so much! I am so happy you enjoyed it and thanks for all your support! 🙂

      Reply
  20. Olivia says

    Posted on 11/16 at 2:38 pm

    Wow, just wow. This is so good. I have made pumpkin chili before but couldn’t even tell the pumpkin was there. This is just the right amount. It’s there, but not overwhelmingly pumpkin-y. 10/10 would recommend and 10/10 will make again for sure!

    ★★★★★

    Reply
    • Erin says

      Posted on 11/18 at 8:17 pm

      Hi Olivia, thanks for your kind words! I am so happy you enjoyed it!

      Reply
  21. Cassandra says

    Posted on 11/19 at 5:53 pm

    I don’t have tomato paste. Can I use an extra can or two of diced tomatoes instead? So excited to make this!

    Reply
    • Erin says

      Posted on 11/23 at 7:17 pm

      Hi Cassandra, yes you can. It just may not be as thick. Let me know how it comes out for you!

      Reply
  22. Jenna says

    Posted on 11/29 at 8:28 am

    I just have to say, I made this chili for my family (full of picky and HONEST eaters) and they absolutely LOVED it. Making it again for the week. Thank you for making easy and delicious (and healthy!) recipes.

    ★★★★★

    Reply
    • Erin says

      Posted on 11/30 at 4:17 pm

      Hi Jenna, ah I am so happy your family loved it!

      Reply
  23. Meaghan says

    Posted on 12/20 at 10:08 pm

    Had about 2/3 of a can of pumpkin left from another recipe, so I decided to make this chili to use the rest of it! SO good! I used 2 cups of broth instead of 3 cups since I like thick chili, and it’s the perfect consistency!

    ★★★★★

    Reply
    • Erin says

      Posted on 12/21 at 1:18 pm

      Hi Meaghan, I am so glad you loved it so much!

      Reply
  24. Savannah says

    Posted on 1/4 at 10:12 am

    Made this for my parents (dad is super picky). We didn’t tell my dad about the pumpkin because knew he wouldn’t eat if he knew. Omitted the pumpkin spice seasoning. Told him afterwards and he had no idea it wasn’t normal chili. We loved it.

    ★★★★★

    Reply
    • Erin says

      Posted on 1/4 at 3:45 pm

      Hi Savannah, ah I love hearing that!

      Reply
  25. Kennedy says

    Posted on 1/5 at 2:05 pm

    This recipe is so yummy and simple to follow. I have made it in a crockpot and instapot. I shared it with my roommates, and they all loved it!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/5 at 2:48 pm

      Hi Kennedy, thank you! SO happy it was well enjoyed!!

      Reply
  26. Peyton says

    Posted on 1/5 at 3:44 pm

    This is a repeat dinner for us in the winter. I feel you can’t taste the pumpkin much, to me it just tastes like a delicious savory chili! So if you don’t like pumpkin i would still recommend. It’s probably one of my bf’s most requested dinners and we like to have it with pumpkin cornbread from Gathered Nutrition.

    ★★★★★

    Reply
    • Erin says

      Posted on 1/6 at 3:50 pm

      Hi Peyton, I am so happy you both enjoyed it!!

      Reply
  27. Steph says

    Posted on 1/5 at 8:55 pm

    This is the best recipe! I have made it over and over and everyone continues to love it. It’s such a delicious twist on chili with the added pumpkin flavor. Not to mention it was one of the first recipes I followed using my instant pot and it was so easy!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/6 at 4:18 pm

      Hi Steph, I am so glad it is such a favorite!

      Reply
  28. Sarah says

    Posted on 1/10 at 1:45 pm

    Easy and delicious. Still making this into the winter months!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/12 at 10:15 pm

      Hi Sarah, so glad you liked it!

      Reply
  29. Kylie R says

    Posted on 1/13 at 8:12 pm

    SSOOOOO GOOD!!!!!!!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/14 at 11:15 pm

      Hi Kylie, so glad you liked it!

      Reply
  30. Maddie says

    Posted on 1/13 at 9:20 pm

    So tasty and delicious! I made this in a Dutch oven and it was wonderful for a night by the fire place! Thanks, Erin!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/14 at 11:22 pm

      Hi Maddie, thanks for sharing! So happy you liked it!

      Reply
  31. Victoria says

    Posted on 1/13 at 10:21 pm

    One of the best chili recipes I’ve ever made. I was hesitant to make to try the pumpkin in chili, but it was a perfect subtle flavor. Added 2 c. of chicken broth & it was the perfect consistency. Thanks, Erin!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/14 at 11:28 pm

      Hi Victoria, I am so happy you enjoyed it and made it your own!

      Reply
  32. Cyndi Klose says

    Posted on 1/14 at 10:06 am

    Delicious soup! We couldn’t taste the pumpkin at all but I subbed the chicken broth for beef broth and the ground turkey for ground beef. LOVED IT!!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/14 at 11:46 pm

      Hi Cyndi, thanks for your kind words! So glad you enjoyed it!

      Reply
  33. Erin says

    Posted on 1/18 at 8:02 pm

    This is my absolute favorite chili recipe!! It’s so simple and few ingredients. I’ve made it several times already this winter season. My husband even likes it! The pumpkin adds such good flavor to the chili!

    ★★★★★

    Reply
    • Erin says

      Posted on 1/19 at 6:16 pm

      Hi Erin, I am so happy you both enjoy the chili!!

      Reply

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