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Easy One Pot Pumpkin Chili

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


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.



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)
  • 1/21 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


  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. 


  • 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