I packed classic turkey and bean chili with pumpkin puree, and the result is thick, hearty, protein-rich, and made for fall. One spoonful and I think you’ll see why this pumpkin turkey chili belongs on repeat.
I’m obsessed with this Easy Pumpkin Chili because it tastes like my regular turkey chili got a serious fall upgrade without turning sweet or weird. The pumpkin puree melts right into the pot, making every spoonful thick, rich, and a little earthy, while ground turkey keeps it hearty and protein-packed.
I love that it feels filling without sitting heavy, which is exactly what I want when chili season hits hard. And the leftovers?
Even better the next day. Big flavor, no fuss, just a bowl I keep going back to with zero desire to share at all.
Ingredients
- Olive oil gets everything going and adds a little richness right away.
- Ground turkey keeps it hearty, lean, and still totally filling.
- Onion brings that cozy chili base you’d miss if it wasn’t there.
- Red bell pepper adds sweetness, color, and a soft little bite.
- Garlic makes it smell amazing before the chili even simmers.
- Chili powder, cumin, and paprika bring warmth, smoke, and classic chili vibes.
- Oregano adds a herby background note without taking over the pot.
- Cayenne is optional, but it’s great if you like a little kick.
- Pumpkin puree makes it creamy, earthy, and secretly kind of healthy.
- Tomatoes and tomato sauce keep things saucy, bright, and balanced.
- Broth loosens it up so it doesn’t feel too thick.
- Kidney beans and black beans add fiber, texture, and real staying power.
- Maple syrup or brown sugar softens the tang and spice.
- Salt and pepper make the whole pot taste like itself, but better.
- Plus lime juice and cilantro make it fresh at the end.
Ingredient Quantities
- 1 tablespoon olive oil
- 1 1/2 to 2 pounds ground turkey
- 1 medium yellow onion, diced
- 1 red bell pepper, seeded and diced
- 3 cloves garlic, minced
- 2 tablespoons chili powder
- 1 tablespoon ground cumin
- 1 teaspoon smoked paprika
- 1 teaspoon dried oregano
- 1/4 teaspoon cayenne pepper, optional
- 1 15-ounce can pumpkin puree (not pumpkin pie filling)
- 1 14.5-ounce can diced tomatoes, undrained
- 1 8-ounce can tomato sauce
- 2 cups low-sodium chicken or vegetable broth
- 1 15-ounce can kidney beans, drained and rinsed
- 1 15-ounce can black beans, drained and rinsed
- 1 tablespoon maple syrup or brown sugar
- 1 to 2 teaspoons kosher salt, to taste
- 1 teaspoon freshly ground black pepper
- 1 tablespoon lime juice, optional
- Fresh cilantro for serving, optional
How to Make this
1. Heat olive oil in the Instant Pot on Sauté mode or in a large heavy pot over medium heat on the stove; add ground turkey and cook, breaking up with a spoon, until no longer pink.
2. Add diced onion, red bell pepper, and minced garlic; cook until softened, about 5 minutes.
3. Stir in chili powder, cumin, smoked paprika, dried oregano, and cayenne if using; cook 1 minute until fragrant.
4. Add pumpkin puree, undrained diced tomatoes, tomato sauce, and broth; stir to combine and scrape up any browned bits from the bottom.
5. Stir in kidney beans, black beans, and maple syrup or brown sugar; season with 1 teaspoon kosher salt and black pepper.
6. Instant Pot method: secure lid, set to High Pressure for 10 minutes, then let pressure release naturally for 10 minutes before quick releasing any remaining pressure. Stove top method: bring to a gentle boil, reduce heat and simmer, uncovered, for 25 to 30 minutes, stirring occasionally.
7. Taste and adjust seasoning with remaining kosher salt and more black pepper if needed.
8. Stir in lime juice if using and let rest 5 minutes to meld flavors.
9. Serve hot topped with fresh cilantro and any desired garnishes such as sour cream, shredded cheese, or chopped green onions.
10. Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze up to 3 months.
Equipment Needed
1. Instant Pot or large heavy pot with lid
2. Wooden spoon or heatproof spatula for breaking up meat and stirring
3. Chef’s knife
4. Cutting board
5. Measuring spoons and measuring cups
6. Can opener
7. Fine mesh strainer or colander for rinsing beans
8. Ladle or large serving spoon
FAQ
Easy Pumpkin Chili (Instant Pot And Stove Top) Recipe Substitutions and Variations
- Ground turkey
- Ground beef, same weight, cook until browned
- Ground chicken, similar texture and cook time
- Cooked lentils or textured vegetable protein (TVP) for a vegetarian option
- Pumpkin puree
- Butternut squash puree, same volume
- Sweet potato puree, slightly sweeter so reduce maple syrup
- Mashed canned white beans for texture with milder flavor
- Kidney beans / Black beans
- Pinto beans, same volume
- Cannellini or navy beans for a creamier texture
- Omit beans and add extra vegetables or cooked quinoa for body
- Maple syrup or brown sugar
- Honey, use a little less if very sweet
- Molasses, use sparingly for deeper flavor
- Omit and add a splash more tomato sauce or a pinch of sugar if needed
Pro Tips
1. Brown the turkey well so you get those little caramelized bits on the bottom; they add depth. If using the Instant Pot, use Sauté until the meat has a bit of color before adding anything else.
2. Bloom the spices: after adding them to the hot fat, stir and cook for a full minute until fragrant. That short step wakes up the chili powder and cumin and makes the overall flavor brighter.
3. If the pumpkin makes the chili feel too thick or sweet, thin it with an extra 1/2 cup broth and brighten with another splash of lime or a teaspoon of apple cider vinegar to balance the sweetness.
4. For best texture with beans, add them toward the end if cooking long on the stovetop, or drain and rinse well before pressure cooking so they keep their shape. Leftovers taste even better the next day, so make a little extra if you can.
Easy Pumpkin Chili (Instant Pot And Stove Top) Recipe
I packed classic turkey and bean chili with pumpkin puree, and the result is thick, hearty, protein-rich, and made for fall. One spoonful and I think you’ll see why this pumpkin turkey chili belongs on repeat.
6
servings
418
kcal
Equipment: 1. Instant Pot or large heavy pot with lid
2. Wooden spoon or heatproof spatula for breaking up meat and stirring
3. Chef’s knife
4. Cutting board
5. Measuring spoons and measuring cups
6. Can opener
7. Fine mesh strainer or colander for rinsing beans
8. Ladle or large serving spoon
Ingredients
-
1 tablespoon olive oil
-
1 1/2 to 2 pounds ground turkey
-
1 medium yellow onion, diced
-
1 red bell pepper, seeded and diced
-
3 cloves garlic, minced
-
2 tablespoons chili powder
-
1 tablespoon ground cumin
-
1 teaspoon smoked paprika
-
1 teaspoon dried oregano
-
1/4 teaspoon cayenne pepper, optional
-
1 15-ounce can pumpkin puree (not pumpkin pie filling)
-
1 14.5-ounce can diced tomatoes, undrained
-
1 8-ounce can tomato sauce
-
2 cups low-sodium chicken or vegetable broth
-
1 15-ounce can kidney beans, drained and rinsed
-
1 15-ounce can black beans, drained and rinsed
-
1 tablespoon maple syrup or brown sugar
-
1 to 2 teaspoons kosher salt, to taste
-
1 teaspoon freshly ground black pepper
-
1 tablespoon lime juice, optional
-
Fresh cilantro for serving, optional
Directions
- Heat olive oil in the Instant Pot on Sauté mode or in a large heavy pot over medium heat on the stove; add ground turkey and cook, breaking up with a spoon, until no longer pink.
- Add diced onion, red bell pepper, and minced garlic; cook until softened, about 5 minutes.
- Stir in chili powder, cumin, smoked paprika, dried oregano, and cayenne if using; cook 1 minute until fragrant.
- Add pumpkin puree, undrained diced tomatoes, tomato sauce, and broth; stir to combine and scrape up any browned bits from the bottom.
- Stir in kidney beans, black beans, and maple syrup or brown sugar; season with 1 teaspoon kosher salt and black pepper.
- Instant Pot method: secure lid, set to High Pressure for 10 minutes, then let pressure release naturally for 10 minutes before quick releasing any remaining pressure. Stove top method: bring to a gentle boil, reduce heat and simmer, uncovered, for 25 to 30 minutes, stirring occasionally.
- Taste and adjust seasoning with remaining kosher salt and more black pepper if needed.
- Stir in lime juice if using and let rest 5 minutes to meld flavors.
- Serve hot topped with fresh cilantro and any desired garnishes such as sour cream, shredded cheese, or chopped green onions.
- Store leftovers in an airtight container in the refrigerator for up to 4 days or freeze up to 3 months.
Notes
- Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.
Nutrition Facts
- Serving Size: 533.5g
- Total number of serves: 6
- Calories: 418kcal
- Fat: 15.1g
- Saturated Fat: 3.7g
- Trans Fat: 0g
- Polyunsaturated: 1g
- Monounsaturated: 6.7g
- Cholesterol: 117mg
- Sodium: 767mg
- Potassium: 1083mg
- Carbohydrates: 34.3g
- Fiber: 11.7g
- Sugar: 5.7g
- Protein: 37.5g
- Vitamin A: 3000IU
- Vitamin C: 29mg
- Calcium: 73mg
- Iron: 2.2mg
