‘Tis the season for all things pumpkin. When I think fall, I immediately think of cool, crisp days, gorgeous leaves, and hot, hearty meals like chili. Our High Protein Pumpkin Chili is the epitome of fall flavors, and with 35g of soul-warming protein per serving, it’s the perfect dish for hitting your goals while enjoying the flavors of the season.
A few years back, when I first got into macro tracking, I started making chili with ground turkey instead of ground beef for a lighter, more macro-friendly swap. Fast forward to today and I’m still enjoying my chili with turkey, and this pumpkin variation helps to take things to a whole new flavor level.
I can’t wait for you to give this recipe a try and when you do, would you do me a favor and come back to leave us a review? Your support allows us to continue to share free recipes!
Why You’ll Love This Recipe
It’s a One Pot Meal
Around my house, the fewer the better when it comes to dishes! Our High Protein Pumpkin Chili is made in one pot, which means less mess, less cleanup, and more time to enjoy this hearty meal with your friends and family!
It’s Got 35g of Protein Per Serving
35g of protein means you’ll be making a serious dent in your daily protein goal. Plus, you can expect your body to feel full, fueled, and ready to take on whatever the rest of the day has coming your way.
It Puts a Fun Pumpkin Twist On a Classic Dish
Chili is an iconic fall and winter dish, and while a traditional pot almost always hits the spot, sometimes it’s nice to switch things up! This Pumpkin Chili mixes in a sweet pumpkin element that balances out the savory goodness of your traditional chili ingredients.
Other Chili Recipes You May Love:
My High Protein Pumpkin Chili Recipe
Are you ready to make the easiest, most delicious pumpkin chili ever? Let’s do this!
Ingredients
- 1 lb lean ground turkey
- 1 tablespoon olive oil
- 1 large yellow onion, diced
- 3 cloves garlic, minced
- 1 bell pepper, diced (any color)
- 1 jalapeño, seeded and diced (optional for heat)
- 1 can (15 oz) pumpkin puree
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (14.5 oz) diced tomatoes
- 2 cups chicken bone broth
- 1 tablespoon chili powder
- 2 teaspoons ground cumin
- 1 teaspoon smoked paprika
- 1/2 teaspoon ground cinnamon
- Salt and pepper, to taste
- Optional toppings: cheese, avocado, tortilla chips, cilantro, green onions sour cream, Pepitas, sunflower seeds
Ingredient Tips
Use 93-99% lean ground turkey: choosing a lean ground turkey will help to keep the fat in this recipe down. I usually go with 93% because it’s a juicier option, however, 99% will optimize the fat ratio in this recipe.
Use a pre-made chili mix in place of the spice mix to save time: If it’s easier, you can purchase a pre-made chili packet at the grocery store and use that in place of the seasonings in this recipe.
How To Make This Recipe (Step-by-Step Instructions)
Kitchen Tools
- Large pot with lid
- Cutting board
- Knife
- Measuring spoons
- Mixing spoon
Step 1: Saute the veggies
In a large pot, over medium heat, add the onions, garlic, bell pepper, and jalapenos. Allow to saute for 5-7 minutes, or until the vegetables are softened.
Step 2: Add the ground turkey
Add the ground turkey to the pot and cook until no longer pink, breaking it up into small pieces. Season with salt and pepper.
Step 3: Add the seasonings
Stir in all the seasonings, and allow to cook for 1-2 minutes, or until fragrant.
Step 4: Add the remaining ingredients
Add the pumpkin, black beans, kidney beans, diced tomatoes, and chicken broth. Stir to combine.
Step 5: Bring to a simmer
Bring your chili to a simmer, then reduce the heat to low. Cover and simmer for 20 minutes, stirring occasionally.
Step 6: Serve and enjoy
Serve the pumpkin chili hot, topped with your favorite toppings like sour cream, cilantro, shredded cheese, avocado, and lime wedges. Enjoy!
Tips For Success
Give your chili a taste test before serving and add additional spice, if needed. Add more salt, pepper, or spices at the end if desired to ensure perfect flavor.
Macro Friendly Variations
To make this pumpkin chili more macro-friendly, here are some adjustments:
Increase Protein
- Use Extra-Lean Ground Turkey: Swap 93% lean ground turkey for 99% lean, or add an extra half pound of 93% lean ground turkey, increasing the protein without significantly increasing fat.
- Add More Beans: Add an extra ½ cup of black beans for fiber and plant-based protein, or use a higher-protein bean, like cannellini beans.
Lower the Fats
- Reduce or Replace Olive Oil: Instead of 1 tablespoon of olive oil, use 1–2 sprays of cooking spray to reduce added fat calories.
- Opt for Lean Toppings: Choose Greek yogurt instead of sour cream, use reduced-fat cheese, and limit avocado to a small portion (or skip it).
Enhance Carbs with Fiber
- Extra Veggies: Add diced zucchini, carrots, or cauliflower to boost fiber without impacting fats and protein.
- High-Fiber Tortilla Strips: Instead of regular tortilla chips, use high-fiber, low-calorie tortilla strips or skip chips for a lower-carb chili.
Serving Suggestions
Here are a few suggestions for how to serve this recipe:
Over Cauliflower Rice or Quinoa
- Cauliflower Rice: Keeps carbs low, adds extra fiber, and soaks up the chili flavors well.
- Quinoa: Adds complex carbs and extra protein, perfect if you want a more filling, protein-rich option.
On a Baked Sweet Potato
- Spoon the chili over a baked sweet potato for a naturally sweet, high-fiber base that pairs well with the warm spices of the chili.
With a Side of High-Fiber, Low-Carb Tortillas
- Warm, high-fiber tortillas let you scoop up the chili or make mini burritos without adding too many carbs.
FAQs
Yes, to make this recipe vegetarian, simple omit the ground turkey and add an extra can of beans (such as chickpeas or another type of bean) for protein. You can also add lentils, which pair well with the flavors of this chili and provide a plant-based protein boost.
Yes, to make this in a slow cooker, brown the ground turkey and sauté the onions, garlic, and bell pepper first. Then transfer everything to the slow cooker, add the remaining ingredients, and cook on low for 6-8 hours or high for 3-4 hours.
For a thicker chili, reduce the chicken bone broth to 1 cup or simmer the chili uncovered for the last 20-30 minutes. You can also add an extra half cup of pumpkin puree.
Stored in an airtight container, this chili will keep for 4-5 days in the refrigerator, making it perfect for meal prep.
Conclusion
Cozy fall nights call for hot, hearty dishes. Our wholesome High Protein Pumpkin Chili is the perfect weeknight meal to fill your belly and warm your soul. With the perfect balance of sweet and savory, this chili recipe is one you’ll reach for on the regular. Plus, you can feel great about enjoying it as it’s high in protein and macro-friendly!
High Protein Pumpkin Chili
Equipment
- 1 Large pot with lid
- 1 Cutting Board
- 1 Knife
- measuring spoons
- 1 Mixing spoon
Ingredients
- 1 lb. ground turkey
- 1 tbsp olive oil
- 1 large yellow onion, diced
- 3 cloves garlic, minced
- 1 bell pepper, diced (any color)
- 1 jalapeño, seeded and diced (optional for heat)
- 1 15 oz. can pumpkin puree
- 1 15 oz. can black beans, drained and rinsed
- 1 15 oz. can kidney beans, drained and rinsed
- 1 14.5 oz. can diced tomatoes
- 2 cups chicken bone broth
- 1 tbsp chili powder
- 2 tsp ground cumin
- 1 tsp smoked paprika
- ½ tsp ground cinnamon
- Salt and pepper, to taste
Instructions
- Heat the olive oil in a large pot or Dutch oven over medium heat. Add the diced onion, garlic, bell pepper, and jalapeño (if using). Sauté for 5-7 minutes until the vegetables are softened.
- Add the ground turkey to the pot and cook until no longer pink, breaking it up with a spoon as it cooks. Season with salt and pepper.
- Stir in the chili powder, cumin, smoked paprika, and cinnamon, and cook for 1-2 minutes until fragrant.
- Add the pumpkin puree, black beans, kidney beans, diced tomatoes, and chicken broth. Stir to combine.
- Bring the chili to a simmer, then reduce the heat to low. Cover and let it simmer for 20 minutes, stirring occasionally, until the flavors meld together and the chili thickens.
- Taste and adjust seasoning with more salt, pepper, or spices as needed.
- Serve the chili hot, topped with your favorite toppings like chopped cilantro, sour cream, shredded cheese, avocado, and lime wedges.
