Amazing 380-Calorie Pumpkin Chili

Oh my goodness, when those first crisp days of autumn hit, I immediately start dreaming of warm, savory bowls of comfort. Like many of you, I’m Carla Davis, and I live for turning simple ingredients into incredible meals, just like my grandmother taught me. Forget complicated simmering that takes all day; my favorite discovery for a busy weeknight is this Hearty Ground Turkey Pumpkin Chili. It truly is a game-changer! It’s high in protein, incredibly flavorful thanks to those smoky spices, and best of all, it’s a one-pot marvel. If you’re searching for the coziest, quickest weeknight dinners, this is it. Let’s get cooking!

Why This Ground Turkey Pumpkin Chili is Your New Favorite Fall Dinner

I know you’re scrolling through Pinterest looking for that perfect cozy chili idea, and this is honestly it! This isn’t just another soup; it’s the ultimate autumn comfort food when you need something satisfying but fast. We rely on this ground turkey version for weeknights because it delivers huge flavor without the heavy feeling you sometimes get from traditional beef chili.

SAVE IT

Quick Prep for an Easy Fall Dinner

Seriously, this is a lifesaver when the week gets crazy. You’re looking at only about 15 minutes of hands-on time before it goes on the simmer. It’s a true one-pot chili meal, so cleanup is a breeze—which is exactly what you need when you’re looking for quick pumpkin meals that still taste special.

Hearty Dinner Ideas with Lean Protein

One thing my family loves is how filling this is! Because we use ground turkey, it brings a fantastic amount of lean protein to the table. If you are looking for a genuinely healthy chili recipe that won’t leave you feeling weighed down but still hits all those hearty dinner ideas cravings, this turkey base is perfect. It supports all those beans and that rich pumpkin flavor perfectly.

Essential Ingredients for the Best Pumpkin Dinner

Okay, let’s talk about what makes this the best one-pot chili out there. Having the right pantry stocked is half the battle, right? You need to make sure that pumpkin puree is the real deal—that means 100% pumpkin, NOT the pie filling with tons of sugar added in. Trust me, you want the pure, earthy stuff for this smoky spice chili!

We’re using ground turkey here for a leaner profile, but don’t worry if you prefer beef; you can swap it out easily. And please, make sure those canned beans—black and kidney—are rinsed well. That foaminess they come packed in just doesn’t need to be in your dinner!

Here’s the list. Grab these, and we’re halfway to a perfect fall soup experience:

• Olive oil (just a tablespoon to get things started).
• One pound of ground turkey.
• One yellow onion and one red bell pepper, both chopped up.
• Two cloves of garlic, minced super fine.
• One 15-ounce can of pure pumpkin puree—this is critical!
• One 15-ounce can black beans and one 15-ounce can kidney beans (rinsed and drained!).
• One 14.5-ounce can of fire-roasted diced tomatoes, juice and all.
• One cup of chicken broth.
• The spice crew: chili powder, cumin, smoked paprika, oregano, and just a little cayenne for that warmth.
• For optional creaminess—and this is fun—about 1/4 cup of heavy cream or coconut milk added near the end.

Ingredient Notes and Substitutions for your Pumpkin Chili Recipe

I get asked all the time about making this recipe work for different diets, and that’s what I love about chili—it’s adaptable! If you are trying to make a Vegetarian Pumpkin Chili, skip the turkey entirely. In its place, I highly recommend using one cup of brown or green lentils cooked in the broth, or even substituting with some hearty chopped mushrooms for texture.

Also, don’t stress about the beans too much; use what you have! Pinto beans work just as well as black beans. If you skip the optional cream at the end, it stays relatively low in fat, but I really think that dash of cream transforms it into one of those luxurious, cozy chili ideas!

Stove Top Instructions for Perfect Pumpkin Chili

Alright, this is where the magic happens! Since this is designed to be a quick, one-pot chili meal, getting the timing right on the stove top is key. You’ll need a nice, big pot or a Dutch oven—make sure it has a good weight to it so nothing burns on the bottom while it simmers.

We’re aiming for a total cook time around 45 minutes, which is amazing for such a deep-flavored batch of pumpkin chili.

Building Flavor Base in Your Pumpkin Chili

First things first, get that olive oil heated up over medium heat. You want it shimmering, not smoking! Toss in your ground turkey and break it up with a spoon while it browns. Once it looks cooked through, drain off any extra grease; we want flavor, not excess oil.

Now, add your chopped onion and bell pepper. Let those soften up—about five to seven minutes. This gives them time to sweeten up a bit. The *real* flavor boost comes next: stir in your minced garlic, chili powder, cumin, smoked paprika, oregano, and cayenne! This is called blooming your spices. Seriously, only cook them for about 60 seconds until you can really smell that smoky spice blend filling your kitchen. Don’t skip that minute; it wakes up the spices!

Simmering for Cozy Chili Ideas

Once the spices smell amazing, dump in the pumpkin puree, those rinsed beans, the can of fire-roasted tomatoes (liquid and all—we need that moisture!), and the broth. Stir everything together really well. You want to make sure that pumpkin is fully incorporated before it starts heating up.

Bring the chili up to a gentle bubble—a quick simmer—then immediately turn the heat way down to low. Cover it, but I always leave the lid slightly cracked. Let it go for a minimum of 30 minutes. This is when the pumpkin starts melting into the spices, building those fantastic cozy chili ideas flavors. If you have the time, let it go for a full hour; it deepens everything beautifully. If you want that luxury texture, stir in your heavy cream or coconut milk during the last ten minutes. Taste it at the end for salt and pepper!

SAVE IT

Tips for Success Making Your Hearty Dinner Ideas

You’ve got the ingredients ready and the pot is bubbling—that’s fantastic! But since I want this to be the absolute best hearty dinner idea you’ve ever made, I have a few little secrets I use when I’m whipping up a batch of this pumpkin chili.

These aren’t in the main instructions, but they ensure your chili is seasoned perfectly and the texture is spot on for a truly comforting meal.

• Rinsing Beans is Non-Negotiable: I know it’s one extra step, but please, give those canned black and kidney beans a good, thorough rinse in a colander. I run cold water over them until the water runs completely clear. This gets rid of that starchy, metallic film that sometimes makes chili taste… well, canned.
• The Great Spice Bloom: I mentioned this briefly, but I need to stress it again! Cooking your dry spices—chili powder, cumin, paprika—directly in the hot fat with the onions (before adding liquid) is key. This wakes up their oils and deepens their flavor profile enormously. You’ll instantly turn a decent chili into a spectacular, smoky spice chili.
• Seasoning in Stages: Don’t just wait until the last minute to add salt. I season lightly after browning the turkey, and I taste and adjust again after the chili has simmered for 30 minutes. Pumpkin tends to need a little extra salt to bring out its natural sweetness, so keep your salt shaker handy!
• The Acid Test: Chili always tastes richer with a tiny bit of acid at the end. If yours tastes a little flat even after salting, stir in about a teaspoon of apple cider vinegar or a tiny squeeze of fresh lime juice right before serving. It won’t taste like vinegar, I promise; it just brightens everything up!

Serving Suggestions for Your Pumpkin Chili

Now that you have this rich, perfect pot of pumpkin chili ready, we have to talk about the best part: the toppings! A great chili is only as good as what you pile on top when you serve it. Since this recipe has those lovely earthy, smoky undertones from the paprika and pumpkin, you have tons of options that really make it sing.

I always put out a little topping bar so everyone can customize their bowl. It makes the meal feel fun and family-friendly. Seriously, don’t skimp on the garnish!

Savory and Creamy Toppings

For those who love a rich, cooling contrast to the heat, these additions are must-haves. Shredded sharp cheddar cheese melts perfectly into the hot chili, and a big dollop of full-fat sour cream (or Greek yogurt if you’re counting macros!) cuts through the richness beautifully. Trust me, the creaminess, even if you opted out of adding cream to the pot, is essential here.

If you like a pop of fresh green flavor, you absolutely have to chop up some fresh cilantro. That bright, herbaceous note is the perfect counterpoint to the heavy spices. A quick sprinkle of finely diced red onion or a few slices of jalapeño if you want even more kick are great additions too.

What to Serve On The Side

This hearty dinner is incredibly filling on its own, filled with beans and turkey, but I rarely serve it without something absorbent on the side! You need something to mop up every last bit of sauce, and that’s where cornbread comes in.

My favorite accompaniment is my very own golden cornbread—the slightly sweet, crumbly texture contrasts so well with the savory chili base. If you aren’t into bread, some lightly salted tortilla chips are perfect for dipping, or you can even pour your chili right over a bed of cooked rice or quinoa if you’re stretching the meal further.

SAVE IT

Storage and Reheating Instructions for this Pumpkin Chili Recipe

The best part about making a big batch of this pumpkin chili is knowing I have ready-made, satisfying meals for the next few days! Because this recipe is packed with fiber and protein, it holds up beautifully in storage. It’s truly ideal for anyone who loves the idea of meal planning without the fuss of complex meal delivery companies.

It stores perfectly whether you made the creamy version or kept it straight and savory. Here’s how I handle the leftovers:

• Refrigeration: Once the chili has cooled down slightly (don’t put piping hot chili directly in the fridge, please!), transfer it to airtight containers. It keeps brilliantly in the refrigerator for up to four days. I usually divide mine into single-serving containers so they are ready for quick lunches.
• Freezing for Later: This chili freezes like a dream! Honestly, this is one of my top recommendations for busy weeks. Let it cool completely, then transfer it into freezer-safe containers or heavy-duty zip-top bags. Make sure you leave a little space at the top of the bag or container because liquids generally expand when they freeze. It’s good in the freezer for about three months.

Reheating Your Leftover Pumpkin Chili

When you’re ready to eat those frozen portions, or just reheat last night’s dinner, you have a couple of easy paths forward. I generally prefer the stove top method because it allows you to control the liquid content, especially if the chili thickened up too much in the fridge.

Stove Top Method: Pour the desired amount into a small saucepan over medium-low heat. Stir frequently, adding a tiny splash of water or broth if it seems too thick. Give it about 8 to 10 minutes until it is piping hot all the way through. That controlled heat keeps the texture from getting mushy!

Microwave Method: If you’re in a massive rush, the microwave works fine! Use a microwave-safe bowl and heat in 60-second bursts, stopping to stir in between each time. This prevents the edges from boiling while the center stays cold. It usually takes 2 to 3 minutes depending on how much chili you have.

Remember that little note I made about freezing? If you’re using an advanced meal planning tool, incorporating these freezer meals makes healthy eating so much easier!

Frequently Asked Questions About Pumpkin Chili

I know you might still have a few questions swirling around, especially if you’re trying to fit this into a busy schedule or adapt it for a crowd. That’s totally normal! When I first started playing with this recipe, I had a ton of questions too. Here are some of the things my readers ask most often about this pumpkin chili.

Can I make this pumpkin chili in an Instant Pot or Slow Cooker?

Oh yes, absolutely! Honestly, that’s one of the reasons I love this concept for a hearty dinner—it adapts so well. If you are using your Slow Cooker Chili setup, just brown the turkey and sauté the veggies first on the stove top (or use the Sauté function if your machine has one), then dump everything else in and let it run on low for 6 to 8 hours, or on high for about 3 hours. For the Instant Pot Chili, you still sauté first, then cook on high pressure for about 10 minutes with a natural pressure release for another 10 minutes. It comes out just as cozy!

How can I make this a Vegetarian Pumpkin Chili?

This is a fantastic way to use this recipe if you’re going meatless! If you look back in the substitutions section under the ingredients, you’ll see my notes. To keep it hearty, you absolutely want to swap the ground turkey for a dense vegetarian protein. My favorites are brown or green lentils—they cook up beautifully alongside the chili. Or, if you want a chewier texture, chopped cremini mushrooms work wonders. When you do this, you might need a little extra broth or water to keep the liquid ratio right while everything cooks down.

Is this considered a Healthy Chili Recipe?

I sure think so! I developed this recipe specifically because I wanted a comforting meal that didn’t feel like a heavy indulgence every time we ate it. Since we are using lean ground turkey instead of traditional fattier ground beef, we keep the saturated fat down. Plus, you are getting a massive dose of fiber from those two cans of beans, right alongside Vitamin A from all that pumpkin. It ticks the boxes for both a filling, high-protein meal and a great option for a lower-fat comfort food recipe.

Estimated Nutritional Data for This Pumpkin Chili

I always get asked about the nutrition facts, especially since this pumpkin chili is loaded with turkey and beans. When I cooked up the batch for testing, I ran the numbers just to make sure it fit my goal of being both comforting *and* something I could feel good sharing with my family regularly.

It’s wonderful how much fiber and protein you get in just one bowl of this meal! This data is based on dividing the recipe into 6 hearty servings, which is usually enough for leftovers too. Remember, since this is home cooking, these are estimates, so they might shift a tiny bit depending on the exact brand of broth or beans you grab!

Here is the breakdown for one serving (about 1.5 cups):

• Calories: 380
• Protein: 28 grams (See? So great for keeping you full!)
• Fat: 12 grams (Mostly the healthy kind, I promise)
• Carbohydrates: 45 grams
• Fiber: 14 grams (That’s a huge win for digestive health!)
• Sodium: 550 mg (This is where checking your broth brand helps keep it low!)

If you choose to add that optional heavy cream at the end, those numbers will shift slightly higher on the fat content, but honestly, the luxurious texture is worth any minor adjustment! If you’re looking for ways to serve this alongside something low-carb, skip the cornbread and try it over a bed of cauliflower rice instead!

Share Your Autumn Comfort Food Experience

Phew! I hope you’re feeling inspired to get that pot simmering! Making this Hearty Ground Turkey Pumpkin Chili always feels like a little hug in a bowl to me, and I truly hope it brings that same warm, cozy feeling to your kitchen. Now that you’ve made it, I am dying to know what you think!

As a home cook, your feedback is genuinely the most important seasoning I use—it helps me know if a recipe needs tweaking or if it’s ready to become a permanent favorite in my collection. So please, when you have a minute, come back and let me know how it went!

• Leave a Rating: Did this hit the spot for your pumpkin chili craving? If you loved it, five stars helps other busy home cooks find it! If you had issues, let me know so I can try to help troubleshoot.
• The Topping Talk: What was your favorite topping combination? Did you crush those smoky spices perfectly? I love hearing which combination of cheese, sour cream, or cilantro you chose!
• Show Me the Bowl!: If you snapped a picture of your beautiful, steaming bowl of comfort, tag me on social media! Seeing your delicious results makes my day and reminds me why I love sharing these simple kitchen moments.

SAVE IT

Don’t hesitate to reach out if you have any leftover questions, or if you want to share what cozy dinner you plan to make next. You can always find my contact information if you need anything at all. Happy cooking, and thank you so much for trusting me with your fall dinners!

Hearty Ground Turkey Pumpkin Chili

Print Recipe

Save Recipe Recipe Saved

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

Make this comforting, high-protein pumpkin chili using ground turkey and smoky spices. It is a simple, one-pot meal perfect for a cozy fall dinner.

• Author: Carla Davis
• Prep Time: 15 min
• Cook Time: 45 min
• Total Time: 60 min
• Yield: 6 servings 1x
• Category: Dinner
• Method: Stove Top
• Cuisine: American
• Diet: Low Fat

Ingredients

Scale 1x2x3x

• 1 tablespoon olive oil
• 1 pound ground turkey
• 1 medium yellow onion, chopped
• 1 red bell pepper, chopped
• 2 cloves garlic, minced
• 1 (15 ounce) can pumpkin puree (not pie filling)
• 1 (15 ounce) can black beans, rinsed and drained
• 1 (15 ounce) can kidney beans, rinsed and drained
• 1 (14.5 ounce) can fire-roasted diced tomatoes, undrained
• 1 cup chicken broth
• 2 tablespoons chili powder
• 1 teaspoon ground cumin
• 1 teaspoon smoked paprika
• 1/2 teaspoon dried oregano
• 1/4 teaspoon cayenne pepper (adjust to taste)
• Salt and black pepper to taste
• Optional: 1/4 cup heavy cream or coconut milk for creaminess

Cook Mode Prevent your screen from going dark

Instructions

1. Heat the olive oil in a large pot or Dutch oven over medium heat. Add the ground turkey and cook, breaking it up with a spoon, until browned. Drain any excess fat.
2. Add the chopped onion and bell pepper to the pot. Cook until softened, about 5 to 7 minutes.
3. Stir in the minced garlic, chili powder, cumin, smoked paprika, oregano, and cayenne pepper. Cook for 1 minute until fragrant.
4. Add the pumpkin puree, rinsed beans, fire-roasted tomatoes (with their liquid), and chicken broth to the pot. Stir well to combine all ingredients.
5. Bring the chili to a simmer, then reduce the heat to low. Cover and let it cook for at least 30 minutes, stirring occasionally, to allow the flavors to meld. For deeper flavor, simmer for 1 hour.
6. If you want a creamy texture, stir in the heavy cream or coconut milk during the last 10 minutes of cooking.
7. Taste the chili and adjust seasoning with salt and pepper as needed.
8. Serve hot with your favorite toppings. This recipe is great for meal planning and reheats well.

Notes

• For a vegetarian option, replace the ground turkey with 1 cup of chopped mushrooms and 1 cup of lentils.
• If you are interested in structured eating plans, look into meal planning services instead of relying on meal delivery companies.
• This chili freezes well for future quick meals.

Nutrition

• Serving Size: 1.5 cups
• Calories: 380
• Sugar: 10
• Sodium: 550
• Fat: 12
• Saturated Fat: 4
• Unsaturated Fat: 8
• Trans Fat: 0
• Carbohydrates: 45
• Fiber: 14
• Protein: 28
• Cholesterol: 65