October 5, 2020

Healthy Pumpkin Chili

This healthy pumpkin chili is perfect fall comfort food. All you need are a few simple ingredients like warming spices, lean ground beef, and hearty canned pumpkin to make and delicious and filling one-pot meal that will keep you cozy all season long.

The Perfect Fall Recipe: Healthy Pumpkin Chili

One of my favorite ingredients to use during the fall and winter months is pumpkin! We all know that canned pumpkin is great in delicious baked goods like this gluten free cinnamon sugar pumpkin bread or these pumpkin chocolate chip oatmeal cups. But, pumpkin is actually incredibly versatile and works just as well in savory dishes.

Pumpkin is part of the squash family (think spaghetti squash, acorn squash, and butternut squash) and a mild flavor, which makes it a great addition to a chili recipe. This healthy and easy pumpkin chili incorporates pumpkin puree for extra fiber, cozy warming spices for ultimate flavor, and is finished with your favorite toppings for a delicious one-pot meal that I know you will love.

chili spices in white bowl

Simple Ingredients for Perfect Pumpkin Chili

This pumpkin chili is so easy to make and made with just a few simple real food ingredients. Here is what you need to make this cozy recipe:

  • canned pumpkin
  • lean ground beef
  • onion
  • fresh garlic
  • green bell pepper
  • warming spices
  • chicken or beef broth
  • canned tomatoes
  • kidney beans

spices, veggies, wooden spoon in pot

How to Make This Pumpkin Chili Recipe

Step One: Heat a little oil in a heavy bottomed pot over medium high heat. Once the oil is hot, add the diced peppers, onions, and minced garlic. Continue to cook for a few minutes until the peppers, onion, and garlic start to become tender and fragrant.

Step Two: Once the veggies and aromatics are fragrant, add the ground beef, salt, and spices to the pot. Brown the beef, breaking it up as it cooks.

Step Three: Once the beef has browned, add the canned tomatoes, beans, pumpkin puree, and broth. Stir everything until well combined.

Step Four: Bring the chili to a boil and then reduce to low heat. Let the chili simmer for 30 minutes.

Step Five: Serve the chili with your favorite toppings of choice like red onion, sour cream, shredded cheddar, green onions, and fresh cilantro.

pumpkin chili in pot

Slow Cooker Instructions

The slow cooker is one of my personal favorite ways to make chili when I want to have a “set it and forget it” approach to dinner. To make this pumpkin chili in the slow cooker, sauté the onions, garlic, bell pepper, ground beef, and spices, and then transfer that mixture to your slow cooker. Add in the remaining ingredients, give everything a stir, and then cook on low for 4-5 hours or on high for 2-3 hours.

Tips, Tricks, and Substitutions

  • Want to make vegetarian version? Skip the beef and add an extra can of beans. You can use kidney beans or black beans.
  • Need to switch up the protein? Feel free to use ground turkey instead of beef.
  • Use canned pumpkin and not pumpkin purée. Pumpkin pie filling will have added sugar and other ingredients. Check your labels and make sure that the only ingredient is pumpkin.
  • Want to freeze your chili? That is a great idea! Once the chili is fully cooled, transfer it to a freezer safe storage container and place in the freezer. To thaw, transfer the chili to the fridge to let thaw completely. When you are ready to eat, reheat the chili on the stovetop or in the microwave.
  • Need help with toppings? Some of my very favorites are sour cream, finely diced red onion, cilantro, shredded cheddar cheese, green onions, and even crunched up tortilla chips.


three bowls of pumpkin chili

More Cozy Recipes to Love

Healthy Slow Cooker Chili

Thai Red Curry Chicken Soup

Healthy White Bean and Turkey Chili

Chicken and Corn Chowder

Loaded Cauliflower Soup

Recipe by: Ashlea Carver / All the Healthy Things | Photography by: Casey Colodny / The Mindful Hapa


Easy Pumpkin Chili

  • Author: Ashlea Carver
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 6 1x
  • Diet: Gluten Free
  • Author: Ashlea Carver
  • Prep Time: 15 minutes
  • Cook Time: 30 minutes
  • Total Time: 45 minutes
  • Yield: 6 1x
  • Diet: Gluten Free



  1. Heat the oil in a heavy bottomed pot over medium high heat. Once the oil is hot, add the peppers, onions, and garlic and cook for a few minutes until they become fragrant.
  2. Next, add the ground beef, salt, and spices, breaking the beef up as it cooks.
  3. Next, add in the, tomatoes, beans, pumpkin puree and veggie broth. Stir until well combined.
  4. Bring to a boil and then reduce the heat to a simmer. Simmer the chili for 30-45 minutes and then give it a taste. Adjust the seasoning to taste.
  5. Serve with your favorite toppings like red onion, sour cream, and cilantro.

Keywords: healthy pumpkin chili, pumpkin chili, easy pumpkin chili


This post contains affiliate links.

Leave a comment

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

  1. This is delicious and was a big hit at a potluck I brought it to. I’ve adopted it as my new go to chili recipe! I didn’t have chipotle powder, so I added some frozen blended chipotles in adobo sauce that I had leftover.

  2. This was SO good! I did 1 pound of ground beef and doubled everything else (except for the salt). SO flavorful and easy to make.

  3. LOVE this recipe. I have made many of Ashlea’s recipes and they’re all great – but this one is a close favorite (tied with her bacon corn chowder!). It’s so hearty and flavorful – my husband is picky when it comes to chili and he loves this one. 10/10 recommend!

  4. This is my absolute favorite chili recipe! The best cozy, yet healthy fall meal. I’ve made this recipe a few times now and I can’t get enough of it.

  5. This chili was AMAZING! My fiance looked at me funny when I told him what I was making for dinner (he was a little skeptical of pumpkin in chili), but we both ended up loving this recipe! We will definitely make this again, as it’s also so quick and easy! Thank you! 🙂

  6. Made this tonight and it was so quick, easy and most of all DELISH! Already looking forward to having leftovers as tomorrow’s lunch lol. Thank you Ashlea!

  7. Made this chili for my friend who just had a baby and she absolutely loved it!! Wanted the recipe so she could make it again because it was SO GOOD!!

  8. This was easy, healthy, and absolutely delicious! I love that the serving size was smaller and I wasn’t left with chili for weeks! My picky eater of a husband also loved it and told me to save the recipe! 10 out of 10

  9. This was so delicious. Definitely will be making again and again throughout fall and winter. Thank you!

    • Hi, Tamara – I grow pumpkins ;-). What I do is roast them, then scoop out the roasted yumminess and freeze it in two-cup portions. First I cut the pumpkin or winter squash in half (be careful there), then scoop out the seeds. I rub a bit of olive oil on the exposed flesh then put it cut side down on a cookie sheet or roasting pan, then into a 400 degree oven for about 35-40 minutes until it’s tender. Jack-o-lantern pumpkins – the big ones – generally aren’t good for roasting. Pie pumpkins are. I sell pumpkins of many different kinds that are larger than “pie pumpkins” that are fabulous, sweet, thick insides so lots of yummy goodness, but you aren’t near me so you’ll have to find another source 😉

  10. How many cups is a serving and how many calories per serving?
    Thank u. Looks soooo good! Can’t wait to make this!

more posts You might also like