Simple, nutritious, hearty turkey pumpkin chili is made with ground turkey, canned pumpkin, and black beans. It’s a quick-cooking chili that’s seasoned with warm spices like cumin, chili powder, and cinnamon – healthy comfort food perfect for a cold day!

If you’re looking for a healthy, filling, and flavorful meal for a cold winter night, this Turkey Pumpkin Chili recipe is perfect! It’s so easy to make with ground turkey, veggies, beans and pumpkin for a protein-rich, nourishing dinner that tastes amazing.
We always enjoy this on Halloween. I make it either the night before or the morning/afternoon of, and then put the entire pot in the fridge until dinner. When we all come back from a chilly evening of trick-or-treating, I just pop the whole thing on the stove and heat it up.
It’s quick, comforting, clean, & delicious! Plus, my whole family will eat it and there is always plenty to share, if we pick up some friends along the way.
Ingredients needed
This turkey pumpkin chili recipe is made with simple, wholesome ingredients that you might already have in your kitchen and pantry. Here’s the lineup:
- Olive oil: For sautéing the veggies. Feel free to use any preferred oil.
- Onion & garlic: A must for any flavorful chili recipe!
- Bell pepper & carrots: Adds vitamins and minerals, as well heartiness and flavor.
- Ground turkey: We recommend using 93% ground turkey, which is a blend of both breast and thigh meat. The 99% lean ground turkey breast dries out quickly and is not as flavorful.
- Tomatoes: For the base of the chili.
- Pumpkin: Adding the canned pumpkin puree is a fun touch this time of year. Plus, pumpkin is rich in beta-carotene which boosts our immunity.
- Broth: We recommend using a low-sodium chicken broth because then you can control the amount of salt in the chili.
- Spices: We’re using a delicious blend of chili powder, cumin, cinnamon, salt, and pepper. Feel free to use as much or as little as you prefer. If you like a spicier chili, you can add in a dash or two of cayenne pepper.
- Black beans: The recipe calls for black beans, but feel free to use any beans you’d like. Pinto beans, kidney beans, or chili beans would also work great.
- For serving: Top your chili with any favorites! We love sour cream, diced avocado, jalapeños, shredded cheese, lime wedges, and cilantro.
How to make this recipe
This pumpkin chili recipe is incredibly flavorful and super easy to make! Here’s the simple process:
For the full, printable recipe, reference the recipe card at the bottom of the page.
- Sauté the vegetables: Heat a large pot over a medium high heat and add in olive oil, onion, bell pepper, carrots, and garlic. Season everything with salt and pepper and sauté for 6-8 minutes or until the veggies are beginning to become tender.
- Cook the turkey: Add in ground turkey and break it up with your spatula. You want to cook the turkey until it is opaque.
- Add all other ingredients: Add in chili powder, cumin, cinnamon, along with one more pinch of salt and some black pepper. Next add in the pumpkin puree, diced tomatoes and chicken broth. Give it all a stir, turn the heat up to high and let it come to a boil.
- Simmer: Once boiling, add in the black beans, reduce the heat, and simmer for 20-30 minutes.
- Serve: Enjoy the chili with your favorite toppings!
Tips for recipe success
Even though this recipe is really quite simple, here are a few tips for the best results.
- To save a bit of time and effort, buy pre-cut veggies from the produce department or the frozen food aisle. You can also buy jarred minced garlic.
- If the chili is thicker than you like, add more broth or water, 1/4 cup at a time.
- Not a fan of beans in your chili? Omit the beans and add another 1/2 pound of ground meat or extra veggies.
- If you want to take your Clean & Delicious chili to the next level, try adding a big handful of fresh chopped kale to your bowl. It adds a nice hearty bite and makes this dish even more satisfying.
Customize this recipe
This pumpkin chili is delicious as-is, but you can mix up the flavorings and customize the recipe to your taste. Here are some ideas:
- Protein: Use any type of ground meat you prefer. Lean ground beef or ground chicken would be great.
- Spicy: To give this chili an extra kick of heat, add about 1/4 teaspoon cayenne pepper when adding the other spices or add sliced jalapeños as a topping.
- Creamy: After the soup is done cooking, remove the pot from the stove and stir in 1 cup of sour cream or 8 ounces of cream cheese, or 1 cup of heavy cream.
Frequently asked questions
Turkey chili is typically made with ground turkey, veggies, beans, tomatoes and plenty of spices. This particular recipe is extra special with the addition of pumpkin, which adds a subtle sweetness and lovely creaminess to the recipe.
It really depends on the specific recipe. This ground turkey chili is very nutritious – it’s packed with protein, fiber, iron, and other vitamins and minerals. However, it is a good idea to not add too many high-fat toppings like sour cream and cheddar cheese.
Cornbread is the classic side dish for chili, but it’s also great with tortilla chips or crackers. And don’t forget the toppings! Some favorite options are: avocado, guacamole, cotjia cheese, cheddar cheese, cilantro, green onion, red onion, jalapeño slices, sour cream and/or Greek yogurt.
Storage recommendations
- Storing: Place any leftovers in an airtight container and store it in the fridge. It will last about 4 to 5 days, making it great for meal prep. If you plan to keep it longer than that, this chili freezes well.
- Freezing: To freeze the chili, place it in freezer-safe containers or resealable gallon-sized freezer bags. Store in the freezer for up to 3 months. Thaw in the fridge overnight, then reheat it on medium heat on the stovetop. You can also reheat it for about 2 minutes in the microwave.
More healthy chili recipes
Thanks so much for reading! If you make this recipe I would love for you to give it a ★ rating below. And be sure to follow me on YouTube, Instagram, and Facebook for more healthy food inspiration. Cheers!
Hearty Turkey Pumpkin Chili with Black Beans
Ingredients
- 1 tbsp. extra virgin olive oil
- 1 onion chopped
- 1 bell pepper chopped
- 2 carrots chopped
- 3 cloves garlic minced
- 1 lb. lean ground turkey
- 14.5 ounce can diced tomatoes
- 15 ounce can pumpkin puree
- 3 cups low sodium organic chicken broth
- 1 tbsp. chili powder
- 1 tsp. ground cumin
- 1/8 tsp. ground cinnamon
- 15 ounce can of black beans
- pinch Salt and pepper to taste
Instructions
- Heat a large pot over a medium high heat and add in olive oil, onion, bell pepper, carrots, and garlic. Season everything with salt and pepper and sauté for 6-8 minutes or until the veggies are beginning to become tender.
- Add in ground turkey and break it up with your spatula. You want to cook the turkey until it is opaque.
- Add in chili powder, cumin, cinnamon, along with one more pinch of salt and some black pepper. Next add in the pumpkin puree, diced tomatoes and chicken broth. Give it all a stir, turn the heat up to high and let it come to a boil.
- Once boiling, add in the black beans, reduce the heat, and simmer for 20-30 minutes. Serve and enjoy!
Notes
- Storing: Place any leftovers in an airtight container and store it in the fridge. It will last about 4 to 5 days, making it great for meal prep. If you plan to keep it longer than that, this chili freezes well.
- Freezing: To freeze the chili, place it in freezer-safe containers or resealable gallon-sized freezer bags. Store in the freezer for up to 3 months. Thaw in the fridge overnight, then reheat it on medium heat on the stovetop. You can also reheat it for about 2 minutes in the microwave.
Comments
JEN says
Yay! Thank You! I am super excited to make this one! I LOVE this site and your recipes. I have not found one yet that I don’t like. That’s saying a lot as I am a bit of a perfectionist and usually have issues with online recipes!
I would like to point out that chili also makes a great freezer meal… So make a double batch and freeze half. If you are cooking for 1 or 2, pre-portion and freeze the leftovers of a single batch in the appropriate size containers. Great for healthy lunches, last minute suppers, whatever!
Christina says
Hi Dani! I made this for dinner tonight and it is fantastic! I made it just as you suggested with the avocado and I added the kale and it was bursting with flavor! Thank you for sharing such nutritious AND delicious recipes; I am never disappointed when I make them!
Sherry says
Came out gr8 .. Thanks.. 🙂
Joan+Jenkins says
Dani,
I was really skeptical about this recipe because I live traditional chili but I was fair and watched your video an to be honest, the looks of it in the bowl is what made me open my mind to it. I made it and I am truly very excited that it turned out so good. I new and great kind of chili for me. I made it for Halloween instead of my traditional chili. I am waiting to have my kids try it.
Thanks for the curveball,
It was delish
Joan+Jenkins says
Dani,
I can tell you are Italian for a couple of reasons, mainly, you talk with your hands
Lydia says
I was so hesitant to try this recipe; just didn’t sound like something I would like. I was also tempted to leave out the cinnamon. I relented and made the recipe just as you instructed and was pleasantly surprised. I enjoyed it and would definitely make this one again!
Chance says
Yay I’m going to try this today… But instead of pumpkin, I have a BUNCH of butternut squash to get through along with my lean ground turkey.
Hope that doesn’t change the awesomeness too much! Butternut is my favorite so I’m hopeful. 🙂
Dani says
I bet it will be delish! Enjoy:)
Jes says
Hi Dani,
I found your recipe for your turkey – pumpkin chili yesterday on YouTube because me and my husband are trying healthy alternatives for meals, and we loved it!
We also added a little cheddar cheese, avocado slices and blue tortilla chips, per your thumbnail picture.
I’m going to keep up with your delicious recipes on YouTube (subscribed), and the banana ice cream is next on my list!
Thank you!
Laura says
We all loved this! I used ground bison and slightly less liquid, 1 cup water, 1 cup homemade chicken stock. Also I cut back a bit on the chili powder for my kids. Thank you:) my older son had 3 bowls! I just found your you tube channel, keep the gluten free recipes coming please!! <3
Dani says
Fantastic! I love how you made it work for you and family.
Linda says
I made this chili for my sister and girlfriends tonight and we all loved it! Enjoy it with cornbread.
Dani says
So glad you all enjoyed it! Love the idea of serving with corn bread.
Tracy Johnson says
I made this chili the other day, and it is delicious!!! This one is going in the regular rotation.
Dani says
Yay!So glad you enjoyed it Tracy. Love hearing that.
cheryl says
Hi,
I love turkey pumpkin chili and just read over your recipe. With 107 g of carbs how can this be considered low carb?
Dani says
Hi Cheryl! That was for the entire recipe. I just adjusted the carbs per serving. Hope that helps!
Kelly says
Love this recipe! Turned out great!
Dani says
Yay! So glad you enjoyed it Kelly!! Thanks for taking the time to rate the recipe and leave your feedback.
Janet Gruber says
My husband and I really enjoyed this recipe! Loved the creamy texture of the pumpkin addition. It makes a nice large batch so plenty left to freeze. I will definitely add this to my winter rotation.
PS…I’m a NJ native too now living in AZ. I’ve turned into a lizard living in the desert, so I need warm comfort food during our “winter” months. This dish does the trick
Melissa C says
Made this for dinner tonight and was pleasantly surprised how delicious it is. I thought eww pumpkin in chili… I’ve grown up eating your regular tomato based chili so this was a change for me. Now I’m recommending it to everyone. I did use ground beef instead of Turkey since I’m not a big fan of Turkey. Knowing I’m eating healthier is a plus. Look forward to trying more of your recipes.