This Turkey Pumpkin Chili is a cozy, nutrient-packed fall favorite made with lean ground turkey, diced tomatoes, canned pumpkin, white beans and fresh spinach. It’s hearty enough for dinner, makes excellent leftovers for lunch, and freezes well for busy weeks. The pumpkin adds a subtle sweetness and creamy texture while contributing potassium and fiber, making this chili both comforting and nourishing.
Turkey Pumpkin Chili Recipe
There’s nothing better on a crisp autumn evening than a steaming pot of chili. This recipe blends classic chili flavors with the richness of pumpkin puree for a slightly sweet, well-rounded sauce. It’s inspired by recipes that pair lean protein and beans with seasonal produce and warming spices, and it’s simple enough for weeknights yet special enough for dinner guests.
This version is drawn from Joy Bauer’s cookbook, which focuses on using food as medicine. Her book groups recipes by common ailments and offers practical, flavorful options to support health goals—such as easing inflammation, supporting heart health, and improving energy—through everyday ingredients.
The pumpkin in this chili is featured not only for flavor but for nutrition. It pairs beautifully with spices like cinnamon and cocoa powder to create a deep, layered chili that still feels familiar. The recipe was developed with heart-healthy ingredients in mind and highlights five foods that can help support healthy blood pressure when combined with a balanced lifestyle.
Five Foods That Support Healthy Blood Pressure
- Cocoa Powder — rich in flavanols, which may support vascular function.
- Pumpkin — a good source of potassium, which helps the body regulate sodium balance.
- Spinach — contains potassium, folate and magnesium, nutrients linked to healthy blood pressure.
- Garlic — provides compounds that have been associated with cardiovascular benefits.
- White Beans — offer fiber, plant protein, magnesium and potassium, all supportive of heart health.
This chili yields several servings, so you’ll have plenty for leftovers. It reheats beautifully and can be frozen in portions for quick meals. If you’re cooking for two, halve the recipe or plan for meals throughout the week—the flavors deepen after a day or two.
Pumpkin Turkey Chili
Yield: 6 servings • Serving size: about 1 1/2 cups
Calories: 300 • Protein: 27g • Carbs: 31g • Fat: 8g • Fiber: 8g • Sodium: 570mg • Sugar: 10g • Cholesterol: 55mg
Ingredients
- 1 large yellow onion, diced (about 2 cups)
- 1 medium bell pepper (red, yellow, or orange), diced
- 6 garlic cloves, minced (or 3/4 teaspoon garlic powder)
- 1 1/3 pounds ground turkey or chicken (90–93% lean)
- 1 (15-ounce) can white beans, drained and rinsed
- 1 (28-ounce) can diced tomatoes with liquid
- 1/4 cup tomato paste (no salt added)
- 1 (14-ounce) can pumpkin puree
- 1 cup reduced-sodium chicken or vegetable broth
- 2 tablespoons chili powder
- 1 tablespoon cocoa powder
- 1 1/2 teaspoons ground cinnamon (or 1 tablespoon pumpkin pie spice)
- 2 1/2 teaspoons ground cumin
- 1 teaspoon kosher salt
- 1/2 teaspoon ground black pepper
- 1/2 teaspoon cayenne pepper (optional, for heat)
- 4 cups baby spinach leaves
- Optional toppings: diced avocado, nonfat plain Greek yogurt or sour cream, chopped cilantro, salsa
Instructions
- Coat a large pot or Dutch oven with cooking spray and warm over medium-high heat.
- Add the diced onion and bell pepper. Sauté, stirring occasionally, about 7 minutes, until the onion softens.
- Stir in the garlic and cook until fragrant, about 30 seconds.
- Add the ground turkey or chicken. Break up the meat with a spatula or large spoon and cook 6–7 minutes until no longer pink and fully cooked through.
- Stir in the white beans, diced tomatoes (with their liquid), tomato paste, pumpkin puree, broth, chili powder, cocoa powder, cinnamon or pumpkin pie spice, cumin, black pepper and cayenne (if using). Mix until combined.
- Reduce the heat to low and simmer, uncovered, for 20–30 minutes, stirring occasionally to meld the flavors and let the chili thicken slightly.
- Just before serving, stir in the baby spinach so it wilts evenly through the chili.
- Serve hot with desired toppings such as avocado, a dollop of nonfat Greek yogurt or sour cream, cilantro or a spoonful of salsa.
Instant Pot Method
Set the Instant Pot to Sauté and follow steps 1–5 above in the pot. Once combined, seal and cook on High Pressure for 15 minutes, then allow a natural pressure release. Stir in the spinach just before serving.
Tips, Storage and Variations
- Leftovers: Refrigerate in an airtight container for up to 4 days. Reheat gently on the stove or in the microwave.
- Freezing: Cool completely, portion into freezer-safe containers, and freeze for up to 3 months. Thaw overnight in the refrigerator before reheating.
- Make it vegetarian: Substitute plant-based ground meat or extra beans and vegetable broth for a meatless version.
- Adjust spice: Increase or decrease chili powder and cayenne to match your preferred heat level.
Nutrition
- Serving: 1 1/2 cups
- Calories: 300 kcal
- Carbohydrates: 31 g
- Protein: 27 g
- Fat: 8 g
- Cholesterol: 55 mg
- Sodium: 570 mg
- Fiber: 8 g
- Sugar: 10 g
If you try this Turkey Pumpkin Chili, note how the pumpkin adds creamy body and the cocoa and cinnamon deepen the chili’s flavor without making it sweet. It’s a satisfying, fall-ready meal that combines wholesome ingredients for both taste and nutrition.