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    Pinch Me Good! » Main Dishes » Easy One Pot Pumpkin Chili – Gluten Free

    Easy One Pot Pumpkin Chili – Gluten Free

    September 30, 2021 by Amy Estes 5 Comments

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    Please note that some of the links are affiliate links and I will earn a commission if you purchase through those links.

    This Easy Pumpkin Chili is loaded with flavor and texture as well as warm spices that bring out a whole new level of pumpkin deliciousness. It is all made in one pot and is the perfect healthy, comforting meal to warm you up this fall.

    Round grey bowl of pumpkin chili topped with sliced avocado, shredded cheddar cheese, diced red onion an sour cream with another bowl of chili and a bowl of shredded cheddar cheese in front of it.

    Pumpkin Chili is my new absolute favorite meal for fall! It is just packed with so much flavor and the pumpkin really shines in this recipe, which is what makes it so delicious. I love the combination of canned vs. fresh ingredients mixed in with a crazy good spice combo that brings it to a whole new level.

    I love chili this time of year like this Healthy Turkey Chili that we make all winter long. This Pumpkin version is perfect for fall and is so easy to make.

    You can also customize this recipe and make it a meatless chili, if that’s your thing. See “Variations” below.

    Round dark grey bowl filled with chili with a spoon in it with sliced avocado, shredded cheese and onions on top with another bowl of chili and bunch of cilantro behind it.

    Why you will love this recipe

    • It is an incredibly flavourful chili recipe
    • Packed with healthy ingredients like peppers, onions, ground turkey, beans and spices
    • You can make it all in one pot for easy clean up!
    • Perfect meal prep recipe since it tastes even better the next day
    • It’s a wonderful healthy meal everyone will love!

    Ingredients needed to make Pumpkin Chili

    Round bowl of beans next to a round white bowl of diced tomatoes with a bowl of pumpkin puree, onions and peppers, bowl of raw ground turkey, garlic, plate of spices. a pitcher of vegetable stock and a wooden spoon with tomato paste in front of it on a white surface with labels of all items.

    How To Make Homemade Pumpkin Chili

    You can make this recipe easily in one pot in under 30 minutes.

    1. Cook the veggies. Sauté the onions, peppers and garlic in a large pot or dutch oven with some olive oil. Stir in the tomato paste and let it all cook for 1-2 more minutes.
    2. Add the meat. Add in the ground turkey and seasoning and toss and cook that all together until the turkey is no longer pink.
    3. Pour in the rest of the ingredients. Add in the beans, tomatoes, pumpkin puree and vegetable stock. Stir all together until combined and season everything with more salt and pepper to taste.
    4. Simmer. Cover and simmer on medium-low heat for 20-25 minutes.
    5. Serve and top. Remove the chili from the heat, ladle into bowls and top with your favorite chili toppings like sliced avocado, lime juice, shredded cheese and diced red onion.
    • Cook the veggies and turkey with the spices
    • Add in tomatoes, beans and pumpkin
    • Pour in stock
    • Simmer for 20 minutes
    • Serve and top

    Get full list of ingredients and recipe instructions in the recipe card below.

    Recipe Variations

    This recipe is so great because it is totally adaptable based on your diet and what ingredients you have on hand. Many of the ingredients come right from your pantry, making this a quick and easy throw together meal your family will love.

    Here are a few variations that I have tested with this recipe that make it still turn out A-MAZING!

    • Make it a meatless chili. Swap the ground turkey with another can of beans to make this a vegan/vegetarian chili or use meatless crumbles. I suggest adding in a 15 ounce can of either pinto beans, kidney beans or black beans. Make sure to drain and rinse the beans before adding them to the chili.
    • Use ground beef or ground sausage. You can mix up the meat and use any type of ground meat you have.
    • Sub the pumpkin puree with pureed sweet potato. Although the pumpkin flavor in this recipe is everything it is still delicious with sweet potato.
    • Add some diced sweet potato or squash. You can add in some diced sweet potato or squash right when you add in the beans, tomatoes, pumpkin and stock. Cook the chili until the potatoes or squash are tender and cooked though.
    • Switch up the spice blend. Use any chili spice blend you like in this pumpkin chili, although I really think that the cinnamon adds a nice hint of flavor and really brings out the flavors of the pumpkin.
    Close up of a single bowl of pumpkin turkey chili in a round grey bowl with a spoon in the chili with slices of avocado, shredded cheese and chopped onion in it with another bowl of chili and bunch of cilantro behind it.

    Storing and freezing pumpkin chili

    Like most chili, pumpkin chili is a great make-ahead recipe since it stores and freezes well. You can store this chili in an airtight container in the refrigerator for up to 5 days. Easily reheat it in the microwave or on the stovetop.

    To freeze pumpkin chili, transfer to a freezer-friendly ziplock bag, press out the air, close it up and store it flat in your freezer. This is the best method since it will take up less space in your freezer and you can easily remove and defrost it in the refrigerator when you are ready to eat it. It should last 2-3 months if stored in the freezer.

    Chili Topping Ideas

    • Sliced avocado
    • Shredded cheese – I used shredded cheddar cheese
    • Diced red onion or regular yellow onion
    • Diced bell peppers
    • Sour cream
    • Greek yogurt – plain of course
    • Lime juice
    • Cilantro
    • Jalapeños
    Meat and pumpkin chunky chili in a tan and grey bowl with slices of avocado, sour cream, cheese and red onion on top with a spoon in the chili. With herbs and another bowl with chili in it behind it.

    Recipe tips

    • Do not skip sautéing the veggies and browning the meat. This step gives the chili a lot of flavour.
    • The combination of beans in this recipe is just perfect, so try to mix it up and use a few different types of beans rather than one type.
    • Make sure you use canned pumpkin puree and not pumpkin pie filling.
    • Any type of canned tomatoes will work. I used petite diced since my kids are not fans of the larger chunks of tomatoes.
    • See recipe notes in the recipe card for how to make this pumpkin chili in the Slow Cooker or the Instant Pot.

    More Pumpkin Recipes to try

    • Vegetarian Pumpkin Lasagna
    • Healthy Pumpkin Protein Muffins
    • Healthy Baked Pumpkin Donuts
    • Pumpkin Chocolate Chip Cookies
    • Homemade Granola with Pumpkin Spice

    Did you make this recipe? If you did, then please leave a rating and comment below. You can also tag me on Instagram @pinchmegoodfood so I can see your creation.

    Print
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    Easy One Pot Pumpkin Chili


    ★★★★★

    5 from 3 reviews

    • Author: Amy
    • Total Time: 30 minutes
    • Yield: 6-8 1x
    • Diet: Gluten Free
    Print Recipe
    Pin Recipe

    Description

    This Easy Pumpkin Chili is loaded with flavor and texture as well as warm spices that bring out a whole new level of pumpkin deliciousness. It is all made in one pot and is the perfect healthy, comforting meal to warm you up in this fall.


    Ingredients

    Scale

    For the chili

    • 1 tablespoon olive oil
    • 1 medium yellow onion – peeled and diced
    • 1 medium red bell pepper – peeled and diced
    • 1 medium green bell pepper – peeled and diced
    • 3 cloves of garlic – peeled and minced
    • 2 tablespoons tomato paste
    • 1 teaspoon kosher salt
    • 1/2 teaspoon ground black pepper
    • 2 teaspoons chili powder
    • 1 teaspoon onion powder
    • 1 teaspoon cumin
    • 1 teaspoon ground cinnamon 
    • 1 teaspoon  dried oregano
    • 1 pound 93/7 ground turkey – thawed and ready to cook
    • 1 (15 ounce) can black beans – drained and rinsed
    • 1 (15 ounce) can red kidney beans – drained and rinsed
    • 2 (14 ounce) cans petite diced tomatoes
    • 1 (15 ounce) can pumpkin puree (not pumpkin pie filling)
    • 1/2 – 1 cup of vegetable stock – depending on how thick or thin you like your chili

    For topping the chili

    • Sliced avocado
    • Diced red onion
    • Shredded cheddar cheese
    • Lime 
    • Sour cream or plain Greek yogurt 
    • Fresh cilantro

    Instructions

    1. Add the olive oil to a heavy pot or large dutch oven heated to medium heat.  Once the oil is hot, add in the onion and peppers and toss and cook them for a few minutes until they are nice and soft.  Add in the garlic, tomato paste and a little salt and pepper.  Toss that all together and let that cook for a few minutes. 
    2. Combine the chili powder, onion powder, cumin, cinnamon, oregano, salt and pepper in a small bowl and mix.  This is your chili seasoning blend. 
    3. Add in the ground turkey to the pot with the veggies and garlic and break it up in the pan with a wooden spoon or spatula.  Add the chili seasoning blend to the pot and toss and cook the meat until it is no longer pink. 
    4. Add in the beans, tomatoes, pumpkin and desired amount of vegetable stock.  Stir that all together and cover and simmer the chili on medium-low heat for 20-25 minutes.  Halfway through cooking, check the chili and add more salt and pepper if needed. 
    5. After 20-25 minutes, remove the chili from the heat, let it cool for a few minutes then ladle it into bowls and top it with your desired chili toppings. 

    Notes

    • Do not skip sautéing the veggies and browning the meat. This step gives the chili a lot of flavour.
    • The combination of beans in this recipe is just perfect, so try to mix it up and use a few different types of beans rather than one type.
    • Make sure you use canned pumpkin puree and not pumpkin pie filling.
    • Any type of canned tomatoes will work. I used petite diced since my kids are not fans of the larger chunks of tomatoes.
    • Slow Cooker Version. Follow steps 1-4, cover and cook on low for 2-4 hours or on high for 1-2 hours.
    • Instant Pot Version. Follow steps 1-4, secure lid, set dial to sealing position, cook on high pressure for 15 minutes.
    • You can store this chili in an airtight container in the refrigerator for up to 5 days. Easily reheat it in the microwave or on the stovetop.
    • To freeze pumpkin chili, transfer to a freezer-friendly ziplock bag, press out the air, close it up and store it flat in your freezer for up to 3 months. Defrost overnight in the refrigerator and heat up on the stovetop or in a microwave-safe dish in the microwave. 
    • Prep Time: 10 minutes
    • Cook Time: 20 minutes
    • Category: Healthy Dinner Ideas
    • Method: Stovetop
    • Cuisine: Mexican

    Did you make this recipe?

    Tag @pinchmegoodfood on Instagram and hashtag it #pinchmegoodfood

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    Filed Under: 30 Minute Meals, Gluten-Free, Healthy Fall Favorites, Kid-Friendly, Main Dishes, Meal Planning and Prep

    Reader Interactions

    Comments

    1. Linda

      October 6, 2021 at 4:58 pm

      Just made this chili and it is delicious! Perfect for a fall day…..

      ★★★★★

      Reply
      • Amy

        October 7, 2021 at 10:40 am

        Thank you Linda! I am so glad you liked it. It is my new favorite chili.

        Reply
    2. Maureen

      October 6, 2021 at 9:01 pm

      Amy,
      This is AMAZING chili!! Thank you for a great, gluten-free recipe. We will be eating it often this fall and winter!
      One question: I thought I saw somewhere the point total for each of the WW colors but now I can’t find it. How many points is it for Blue?
      Thank you!!
      ~Maureen

      ★★★★★

      Reply
      • Amy

        October 7, 2021 at 10:39 am

        Thank you Maureen! I am so glad you liked it! I believe it is 2 points per serving if you use 93/7 ground turkey and 0 points per serving if you use ground chicken breast. I do have plans to add WW points to my recipes next year so stay tuned.

        Reply
    3. Jodi

      November 23, 2021 at 7:42 pm

      Excellent recipe. I used ground beef and browned that first and drained the grease and took out the beef. Then Did the veggies and added the chili mix and added back in the beef. I also used several different kinds of peppers. Would definitely make again. Thanks!

      ★★★★★

      Reply

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    I'm Amy and I'm so excited to share my best healthy recipes and tips with you. I hope I can inspire you to eat better, feel better, and get back in the kitchen. Read More…

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