Easy Pumpkin Chili
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Add as Google Trusted SourceThis cozy pumpkin chili is thick, hearty and packed with ground meat, beans and vegetables. You’d never guess there’s a whole can of pumpkin in the pot, and each serving has 34 grams of protein and 16 grams of fiber!
When I set out to make pumpkin chili, I didn’t want it to taste like someone simply stirred pumpkin into a basic pot of chili. I wanted the pumpkin to blend in while making every bowl thicker, richer and even more nutritious. After pairing it with fire-roasted tomatoes, plenty of savory spices and a splash of apple cider vinegar to balance the flavors, you’d never guess there’s a whole can hiding in the pot.
As a health coach and busy mom, I also love how satisfying this recipe is. One can of pumpkin contributes nearly 11 grams of fiber to the pot, and each serving of the finished chili has 34 grams of protein and 16 grams of fiber. It has all the smoky, savory flavor of my slow cooker chili, comes together in one pot and is a fun way to use pumpkin when you need a break from pumpkin bread and pumpkin muffins.
Table of Contents
Why I Love This Pumpkin Chili Recipe
- Thick and hearty: Pumpkin adds richness and body while blending seamlessly into the chili.
- Filling and satisfying: With ground beef or turkey, two types of beans and pumpkin, each serving is packed with 34 grams of protein and has 16 grams of fiber to help keep you full.
- Made in one pot: Everything cooks together for an easy dinner with minimal cleanup.
- Great for meal prep: The flavors get even better as it sits, making the leftovers something to look forward to.
- Easy to customize: Adjust the broth, spice level, meat and beans to suit your preferences.
Ingredients Needed
- yellow onion and garlic – adds a savory base and a touch of natural sweetness.
- red bell pepper – adds color, flavor and a little crunch. Feel free to use a green, yellow or orange bell pepper instead.
- seasonings – a combination of chili powder, cumin, cinnamon, salt, black pepper and optional cayenne gives the chili its warm, savory flavor. The cinnamon complements the pumpkin without making the chili taste sweet.
- lean ground beef or turkey – either works! Ground beef creates a richer chili, while ground turkey keeps it a little lighter.
- pumpkin purée – this is the secret to the chili’s thick, creamy texture. Make sure you use plain pumpkin purée, not pumpkin pie filling. You can use store-bought or homemade pumpkin puree.
- black beans and kidney beans – drain and rinse both before adding them to the chili.
- crushed and diced tomatoes – crushed tomatoes form the thick base, while fire-roasted diced tomatoes add texture and smoky flavor. Regular or petite diced tomatoes work too.
- broth – use beef broth, chicken broth or bone broth. Start with 1 cup for a thicker chili and add more as needed.
- apple cider vinegar –stirred in at the end to brighten the rich flavors.
Find the full ingredient list with measurements in the recipe card below.
Recipe Substitutions
- Meat: Use ground beef, turkey or chicken.
- Beans: Swap the black beans or kidney beans for pinto beans.
- Vegetarian: Skip the meat, add another can of beans and use vegetable broth. You can also try my vegetarian chili for a fully meatless option.
- Spice level: Leave out the cayenne for a milder chili or add more cayenne or diced jalapeño for extra heat.
- Add more vegetables: Corn, diced zucchini, carrots or chopped spinach would all work well.
- Make it smoky: Add smoked paprika or a chopped chipotle pepper in adobo sauce.
How to Make Pumpkin Chili
Step 1: Warm the olive oil in a large pot or Dutch oven. Add the onion and bell pepper and cook until they begin to soften. Stir in the garlic and cook for another minute.
Step 2: Add the ground beef or turkey. Break it into small pieces as it cooks and continue cooking until no pink remains. Drain any excess grease, if needed.
Step 3: Sprinkle in the chili powder, cumin, cinnamon, salt, black pepper and cayenne. Stir everything together and cook briefly, just until the spices smell fragrant.
Step 4: Add the pumpkin, black beans, kidney beans, crushed tomatoes, diced tomatoes and 1 cup of broth. Stir well until the pumpkin is fully incorporated into the tomato mixture.
Step 5: Bring the chili to a gentle simmer, then reduce the heat and partially cover the pot. Cook for 30–45 minutes, stirring occasionally. Add more broth until the chili reaches your preferred consistency.
Step 6: Stir in the apple cider vinegar, taste and add more salt if needed. Ladle the chili into bowls and load it up with your favorite toppings.
Brittany’s Recipe Tips
- Use pumpkin purée, not pumpkin pie filling: Pumpkin pie filling contains sugar and spices that will make your chili taste sweet.
- Start with less broth: It’s easy to thin out chili, but much harder to thicken it again. Begin with 1 cup and add more as it simmers.
- Don’t skip the simmer: The chili needs time for the spices to mellow and all the flavors to come together.
- Taste at the end: Broths and canned ingredients vary in saltiness, so wait until the chili has simmered before adding more salt.
- Make it ahead: This is one of those recipes that tastes even better the next day.
What to Serve With Pumpkin Chili
Serve this pumpkin chili with my vegan cornbread or pumpkin cornbread muffins for dipping. To add something fresh, pair it with my spinach salad or a side of roasted vegetables like roasted sweet potatoes.
When it comes to toppings, try Greek yogurt, shredded cheese, avocado, jalapeño, pepitas or fresh herbs.
How to Store Leftovers
- In the refrigerator: Let the chili cool, then transfer it to an airtight container. Store in the refrigerator for up to 4 days.
- In the freezer: Portion the cooled chili into freezer-safe containers and freeze for up to 3 months. Leave a little room at the top of each container because the chili will expand as it freezes.
- To reheat: Thaw frozen chili overnight in the refrigerator. Reheat it on the stovetop over medium-low heat or in the microwave until warmed through. Add a splash of broth or water if it has thickened too much.
Frequently Asked Questions
Not really! The pumpkin blends into the tomatoes, beans and spices, adding thickness and richness without a noticeable pumpkin flavor.
Yes. Sauté the vegetables, brown the meat and briefly cook the spices on the stovetop. Transfer everything to your slow cooker and add the remaining ingredients except the apple cider vinegar. Cook on low for 6–8 hours or high for 3–4 hours, then stir in the vinegar before serving.
This recipe has a mild kick, but the heat will depend on your chili powder. Skip the cayenne for less heat or add more to make it spicier.
More Cozy Soup and Chili Recipes to Try
If you enjoyed this recipe, please consider leaving a ⭐ star rating and let me know how it went in the 📝 comments below.
Pumpkin Chili
Ingredients
- 1 Tablespoon olive oil
- 1 medium yellow onion, diced
- 1 red bell pepper, diced
- 3 garlic cloves, minced
- 1 lb lean ground beef, or ground turkey
- 3 Tablespoons chili powder
- 2 teaspoons ground cumin
- ½ teaspoon ground cinnamon
- 1 teaspoon salt, plus more to taste if desired
- ½ teaspoon black pepper
- Pinch of cayenne, optional
- 1 15 oz can canned pumpkin or homemade pumpkin puree
- 1 15 oz can black beans, drained and rinsed
- 1 15 oz can kidney beans, drained and rinsed
- 1 28 oz can crushed tomatoes
- 1 14.5 oz can fire roasted diced tomatoes or petite diced tomatoes, with juices
- 1–2 cups beef broth, chicken broth or bone broth, use 1 cup for a thicker chili or up to 2 cups for a brothier consistency
- 1 Tablespoon apple cider vinegar
Toppings
- Pepitas, Greek yogurt, jalapeno, avocado and/or shredded cheese
- Cilantro, parsley or green onions (optional)
Instructions
- Heat the olive oil in a large pot or Dutch oven over medium-high. Add onion, bell pepper and garlic and cook until softened and fragrant, about 5 minutes.
- Add the ground meat and cook until browned, breaking it up as it goes, about 7-8 minutes.
- Add the chili powder, cumin, cinnamon, salt, pepper, and cayenne. Stir for about 30 seconds to toast the spices.
- Stir in the pumpkin purée, both cans of beans, crushed tomatoes, diced tomatoes, and 1 cup of the broth. Bring to a simmer over medium-high heat, stirring occasionally to prevent sticking, adding more broth to reach your preferred consistency.
- Reduce heat to low, cover partially, and simmer for 30–45 minutes, stirring occasionally. Stir in apple cider vinegar just before serving. Taste and adjust salt, if needed.
- Portion into bowls and top with a dollop of Greek yogurt, avocado, shredded cheese, pepitas and fresh herbs, if desired.
Video
Notes
- Broth: Start with 1 cup for a thicker chili and add more as needed for a brothier consistency. Beef, chicken or bone broth all work.
- Slow cooker: Sauté the vegetables, brown the meat and cook the spices as directed. Transfer to a slow cooker with the remaining ingredients, except the apple cider vinegar. Cook on low for 6–8 hours or high for 3–4 hours. Stir in the vinegar before serving.
- Storage: Store leftovers in an airtight container in the fridge for up to 4 days or freeze for up to 3 months. Thaw overnight in the fridge and reheat on the stovetop or in the microwave.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Like This Recipe? Rate & Comment Below!
Perfect consistency for chili with good flavors. I added diced sweet potato instead of bell pepper, and a sprinkle of nutmeg. I did another pumpkin chili earlier this month that was more like pumpkin soup so I’m very pleased with how this recipe turned out.
I’m so glad this chili turned out exactly how you were hoping, Taylor! The sweet potato and nutmeg sound like great additions, especially with the pumpkin. Thanks for sharing your tweaks!
Really enjoyed making this chili. I was skeptical and then tasted it and it was delicious!!! Very filling.
Yay! I’m so glad you enjoyed this chili, Lori. Thanks so much for trying it and leaving a review!
This is a great recipe! It’s October and I was craving a meal with pumpkin. This hit the spot! I added in some butternut squash (they sell it already cut up at Sprouts). 🙂 Thank you!
Woo! I’m so glad this chili hit the spot! Love that you added butternut squash, such a perfect addition for fall. Thanks so much for sharing your review!
I made this chili last night and my family loved it! It was yummy and filling. I used a little less chili powder (my son was afraid it would be ‘too spicy’) and subbed in some paprika. We also added a container of chopped baby portobello mushrooms. We will definitely be making this again!
Yay! So glad this was a hit with your family, Ruth. Love the addition of the baby portobello mushrooms too. Thanks so much for making it and for sharing your swaps!
Wow! What a fun twist on chili! The fall spices meld beautifully. It’s absolutely delicious!
Yay! So glad you loved it, Lynne. I love how the fall spices work in this chili too. Thanks so much for making it and for leaving a review!
This was so good!! I was a little skeptical about pumpkin in chili, but you really don’t taste it. It just makes the chili extra thick and hearty. My husband had no idea there was pumpkin in it until I told him! Definitely making this again.
Yay! So glad you and your husband enjoyed this chili, Heather. Thanks for coming back to leave a review. I really appreciate it!