This Turkey Pumpkin Chili is an easy, hearty recipe. Ground turkey, real pumpkin, vegetables and spices are all cooked together for a bowl of cozy comfort.
And it’s naturally low carb, gluten-free, dairy-free, keto, Paleo and Whole30 friendly and is great for meal prep!
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Why this recipe works
While there’s nothing wrong with regular chili, sometimes you just need a change, you know? That’s why I have recipes for Sweet Potato and Cocoa Chili and Smoky Bacon Chili.
But another option is Turkey Pumpkin Chili. It’s great when the weather starts getting a little chilly and you want hearty recipes that won’t weigh you down. It’s basically just ground turkey cooked with a lot of veggies in broth until it’s thick and chunky. The pumpkin adds a touch of creaminess and earthiness.
It starts with a base of onion, bell peppers and garlic. I like to use one somewhat sweet pepper (red, orange or yellow) and one not-sweet pepper (green) but use any peppers you like.
You then start adding ingredients: tomato paste, then a simple seasoning mix, then the ground turkey, then tomatoes and, of course, the pumpkin. And I show you how to develop even more flavor as you go.
You don’t need to cook it for hours, either. Just simmer it for 10-15 minutes and it’s ready to go!
And while it’s delicious eaten immediately, it’s also great for meal planning or when you want to stock your freezer with healthy meals. I share the make-ahead details in the FAQ below and after the recipe.
What you need
Ingredients:
- 1 tablespoon avocado oil or olive oil
- 1 medium onion, peeled and diced – Yellow, white or red all work.
- 2 bell peppers, any color, cored and diced – I like to use one somewhat sweet pepper (red, orange or yellow) and one not-sweet pepper (green) but use any peppers you like.
- 2 garlic cloves, peeled and minced
- ¾ teaspoon fine sea salt, plus more if necessary
- 2 teaspoons chili powder
- 2 teaspoons ground cumin
- ½ teaspoon ground coriander
- ½ teaspoon paprika
- ¼ teaspoon ground chipotle or chipotle flakes
- 1 (6 oz.) can tomato paste
- 1½ pounds ground turkey – I use dark meat but you can use whatever kind of turkey you like or can find
- 2 cups chicken broth, divided – I like to use my Instant Pot Bone Broth if I have some made.
- 1 (14.5 oz.) can fire-roasted diced tomatoes – Using the fire-roasted tomatoes adds another layer of flavor that works really well here.
- 1 cup pumpkin puree – not pumpkin pie filling
- optional toppings: diced avocado; cooked, chopped bacon
Equipment:
- a large stockpot or Dutch oven (5-6 quart)
- a cutting board
- a chef’s knife
- a small mixing bowl
- a spoon
- measuring spoons
- measuring cups
- a measuring glass
- a can opener
- a heat-proof spatula
- a ladle, for serving
How to make Turkey Pumpkin Chili
Step 1: Heat the oil in the stockpot or Dutch oven over medium heat. Add the onion, peppers, garlic and ¾ teaspoon salt and stir. Cook, stirring occasionally, until the onions are tender and translucent, about 8-10 minutes.
Step 2: While the vegetables cook, in a small bowl add the chili powder, cumin, coriander, paprika and chipotle. Stir with a spoon until blended.
Step 3: Use the spatula to scoot the vegetables to the outer edge of the pot. Add the tomato paste to the center of the pot and let it cook only in the center of the pot, stirring only once or twice, until the paste has darkened in color, about 4-5 minutes. This will help develop its flavor. Stir the paste into the vegetables.
Step 4: Once again, use the spatula to scoot the vegetables to the outer edge of the pot. Add the spice mixture to the center of the pot and cook it only in the center of the pot, stirring constantly, until the spices are fragrant, about 30 seconds. This is called “blooming” the spices and helps develop their flavor. Stir them into the vegetable mixture.
Step 5: Once again, use the spatula to scoot the vegetables to the outer edge of the pot. Add the ground turkey and use the spatula to break it up into smaller chunks as it cooks until the turkey is cooked through, about 10-12 minutes. Stir everything together until combined.
Step 6: Add 1 cup of the broth and use the spatula to scrape up any brown bits on the bottom of the pot. Then add the rest of the broth, the fire-roasted tomatoes and the pumpkin. Stir until everything is combined.
Step 7: Raise the heat to high and bring the chili to a boil. Lower the heat so it’s at a strong simmer and let it simmer until the chili is reduced and thickened, about 10-15 minutes. Taste and add more salt or spices, if necessary. Then serve, topping each serving with avocado and bacon, if desired.
Frequently Asked Questions (FAQ)
You can use ground beef, venison, buffalo, pork or chicken in place of the turkey.
You can use poblano peppers in place of the bell peppers.
No onion? Add 1 teaspoon onion powder to the spice mixture.
No fresh garlic? Add ½ teaspoon garlic powder to the spice mixture.
If you want it spicier, you can add more ground chipotle/chipotle flakes, or add ground cayenne to the spice mixture. You can also use fire-roasted diced tomatoes with green chilies added – they usually come in Mild or Medium. Choose whichever you prefer.
Yes, let the chili cool and then store it in the fridge for up to 5 days. Reheat it in a pot on the stove over medium heat.
Yep! Let the chili cool completely, then freeze it either all together or in individual portions in airtight, freezer-safe containers for up to 3 months. Thaw overnight in the fridge. Reheat it in a pot on the stove over medium heat.
Yep. It contains no gluten, grains, dairy, legumes, refined sugar or other non-Paleo ingredients, making it appropriate for a Paleo diet.
Yep! It contains no gluten, grains, dairy, refined sugar or other non-compatible ingredients, making it appropriate for a Whole30 round.
Yep. It has 8g of carbs and 3g of fiber per serving, coming to 5g of net carbs, plus it’s high in protein. Top it with avocado for healthy fat and you have a satisfying meal suitable for the keto diet.
Yes. It has only 8g of carbs per serving, making it suitable for a low carb lifestyle.
Other recipes you might like:
- Smoky Bacon Chili (Paleo, Whole30)
- Sweet Potato and Cocoa Chili (Paleo, Whole30)
- Creamy White Chicken Chili (Paleo, Whole30)
- Sweet Potato Ground Turkey Hash (Paleo, Whole30)
Turkey Pumpkin Chili (Paleo, Whole30)
Ingredients
- 1 tablespoon avocado oil or olive oil
- 1 medium onion, peeled, diced yellow, white or red
- 2 bell peppers, cored, diced see notes
- 2 garlic cloves, peeled, minced
- ¾ teaspoon fine sea salt plus more as necessary
- 2 teaspoons chili powder
- 2 teaspoons ground cumin
- ½ teaspoon ground coriander
- ½ teaspoon paprika
- ¼ teaspoon ground chipotle or chipotle flakes
- 1 (6 oz.) can tomato paste
- 1½ pounds ground turkey
- 2 cups chicken broth, divided
- 1 (14.5 oz.) can fire-roasted diced tomatoes
- 1 cup pumpkin puree
- optional toppings: diced avocado; cooked, chopped bacon
Instructions
- Heat the oil in a large stockpot or Dutch oven (5-6 quart) over medium heat. Add the onion, peppers, garlic and ¾ teaspoon salt and stir. Cook, stirring occasionally, until the onions are tender and translucent, about 8-10 minutes.
- While the vegetables cook, in a small bowl add the chili powder, cumin, coriander, paprika and chipotle. Stir with a spoon until blended.
- Use the spatula to scoot the vegetables to the outer edge of the pot. Add the tomato paste to the center of the pot and let it cook only in the center of the pot, stirring only once or twice, until the paste has darkened in color, about 4-5 minutes. This will help develop its flavor. Stir the paste into the vegetables.
- Once again, use the spatula to scoot the vegetables to the outer edge of the pot. Add the spice mixture to the center of the pot and cook it only in the center of the pot, stirring constantly, until the spices are fragrant, about 30 seconds. This is called "blooming" the spices and helps develop their flavor. Stir them into the vegetable mixture.
- Once again, use the spatula to scoot the vegetables to the outer edge of the pot. Add the ground turkey and use the spatula to break it up into smaller chunks as it cooks until the turkey is cooked through, about 10-12 minutes. Stir everything together until combined.
- Add 1 cup of the broth and use the spatula to scrape up any brown bits on the bottom of the pot. Then add the rest of the broth, the fire-roasted tomatoes and the pumpkin. Stir until everything is combined.
- Raise the heat to high and bring the chili to a boil. Lower the heat so it's at a strong simmer and let it simmer until the chili is reduced and thickened, about 10-15 minutes. Taste and add more salt or spices, if necessary. Then serve, topping each serving with avocado and bacon, if desired.
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