Hearty & Healthy Pumpkin Chili

Hearty & healthy pumpkin Chili Topped with sour cream, chives & shredded cheddar

Sharing is caring!

This Hearty & Healthy Pumpkin Chili is mild in spice so it is kid-friendly but it is RICH in flavor so everyone will love it. You could certainly add spicy peppers when you sauté the chopped onion or add 1/4 tsp of cayenne pepper to up the heat if you prefer. Either way there are so many reasons to love this dish!

Hearty & healthy pumpkin Chili Topped with sour cream, chives & shredded cheddar

This post may contain Amazon Affiliate Links, which means I make a small commission at no extra cost to you. See my full disclosure at homemakingwithoutfear.com. Furthermore as an Amazon Associate, I may earn from qualifying purchases.

Why is this Pumpkin Chili Recipe the best?

Hearty & Healthy!

I can’t explain what the pumpkin does to this chili – it softens & breaks down in a good way, almost thickening the sauce. NO WATERY CHILI HERE FOLKS! It creates a smooth texture and slightly nutty, sweet flavor. Pumpkin is PACKED with vitamins and minerals like C, E, iron and folate. All of which strengthen immune systems!

Dump & go for busy days!

This truly could not be any easier – unless you choose to soak & pre-cook dried beans instead of using canned, this recipe is a basically a dump and go type meal. Brown your meat and just dump everything right in. Stir – simmer – eat!

Set it and forget it!

This recipe is PERFECT for InstantPot or Crockpot. Sauté your onion, garlic and meat & add it right to the crockpot with everything else to slow cook OR sauté then slow cook right in the InstantPot – So Easy!

This Hearty & Healthy Pumpkin Chili is mild in spice so it is kid-friendly but it is RICH in flavor so everyone will love it. You could certainly add spicy peppers when you sauté the chopped onion or add 1/4 tsp of cayenne pepper to up the heat if you prefer. Either way there are so many reasons to love this dish!

What you will need to make Hearty & Healthy Pumpkin Chili

This Hearty & Healthy Pumpkin Chili is mild in spice so it is kid-friendly but it is RICH in flavor so everyone will love it. You could certainly add spicy peppers when you sauté the chopped onion or add 1/4 tsp of cayenne pepper to up the heat if you prefer. Either way there are so many reasons to love this dish!
  • 2 Tbsp Olive Oil
  • 1/4 Cup Chopped Onion
  • 1 lb Ground Beef
  • 2 Tbsp Minced Garlic
  • 2 – 15 oz Cans Crushed Tomatoes
  • 3 Cups peeled & diced pumpkin (dice the size of beans)
  • 2 – 15 oz Cans Beans (drained, any kind)
  • 1 – 6oz Can Tomato Paste
  • 1 Cup of Beef Broth or Stock
  • 2 Tbsp Chili Powder
  • 2 tsp Cumin Powder
  • 1 tsp Onion Powder
  • 1 tsp Salt
  • 1/4 tsp pepper
  • 1 Tbsp Sugar (brown or white or even honey – optional)

How to make Pumpkin Chili

  • In a large soup pot or on sauté mode on InstantPot, sauté onion until soft. 
  • Add minced garlic & ground beef and cook until beef is browned. 
  • Add drained beans, tomatoes, tomato paste, pumpkin, broth/stock, soda & all spices. Stir and taste before adding sugar. (I like mine slightly sweet but depends on your tomatoes if you will need the sugar added).
  • Taste and add more salt & pepper to your liking. 
  • Stir well, cover & reduce heat to simmer or set InstantPot to “slow cook” for 4 hours. 
  • Check it & stir it throughout cooking process. 
  • Give chili a taste before serving and add salt & pepper as needed. 
  • Serve with tortilla chips, sour cream, shredded cheese, sliced scallions, avocado or any other topping you like!

Delish Variations on Pumpkin Chili

  • Substitute soaked, and pre-cooked dried beans for canned beans.
  • Puree your own fresh tomatoes instead of using canned crushed.
  • If you would like a vegetarian chili – remove meat and swap beef broth with veggie broth. 
  • Add even more flavor with spiced sausage instead of ground beef!
  • Ground turkey or chicken is a great substitute for ground beef as well.
  •  Chunks of beef instead of just ground really BEEF up this hearty meal!

Use any winter squash you have – buttercup, butternut or Hubbard are all great options.

Increase the HEAT! Add 1/4 tsp of ground cayenne if you like it HOT. 

Hey my friend!

Thank for stopping by today and learning how to make this delicious pumpkin chili recipe! This is truly a family favorite. My kiddos gobble it up and I feel good because I know it is full of protein and all kinds of vitamins and nutrients. Easy & healthy – what could be better?

What is your FAVORITE pumpkin recipe? Comment below and let me know.

Don’t throw out those Pumpkin Seeds! Make this instead:

Checkout some of my FAVORITE kitchen essentials on Amazon!

Pin it for Later

This Hearty & Healthy Pumpkin Chili is mild in spice so it is kid-friendly but it is RICH in flavor so everyone will love it. You could certainly add spicy peppers when you sauté the chopped onion or add 1/4 tsp of cayenne pepper to up the heat if you prefer. Either way there are so many reasons to love this dish!
Hearty & healthy pumpkin Chili Topped with sour cream, chives & shredded cheddar

Pumpkin Chili

Yield: 8 Servings
Prep Time: 15 minutes
Cook Time: 4 hours
Total Time: 4 hours 15 minutes

Pumpkin chili is a family favorite especially when the weather starts to turn crisp and cool. I make this most often in my InstantPot but you could certainly make it on the stovetop or put it in the crockpot for busy days. It is rich, hearty & healthy too. It can simmer for 4hrs+ to deepen the flavor but hands-on time is minimal.

Ingredients

  • 2 Tbsp Olive Oil
  • 1/4 Cup Chopped Onion
  • 1 lb Ground Beef
  • 2 Tbsp Minced Garlic
  • 2 - 15 oz Cans Crushed Tomatoes
  • 2 - 15 oz Cans Beans (drained, any kind)
  • 3 Cups peeled & diced pumpkin (dice the size of beans)
  • 1 - 6oz Can Tomato Paste
  • 1 Cup of Beef Broth or Stock
  • 2 Tbsp Chili Powder
  • 2 tsp Cumin Powder
  • 1 tsp Onion Powder
  • 1 tsp Salt
  • 1/4 tsp pepper
  • 1 Tbsp Sugar (brown or white or even honey - optional)

Instructions

  1. In a large soup pot or on sauté mode on InstantPot, sauté onion until soft.
  2. Add minced garlic & ground beef and cook until beef is browned.
  3. Add drained beans, tomatoes, tomato paste, pumpkin, broth/stock, soda & all spices. Stir and taste before adding sugar. (I like mine slightly sweet but depends on your tomatoes if you will need the sugar added). Taste and add more salt & pepper to your liking.
  4. Stir well, cover & reduce heat to simmer or set InstantPot to "slow cook" for 4 hours.
  5. Check it & stir it throughout cooking process.
  6. Give chili a taste before serving and add salt & pepper as needed.
  7. Serve with tortilla chips, sour cream, shredded cheese, sliced scallions, avocado or any other topping you like!

Notes

  • Substitute soaked, and pre-cooked dried beans for canned beans.
  • Puree your own fresh tomatoes instead of using canned crushed.
  • Increase the HEAT! Add 1/4 tsp of ground cayenne if you like it HOT.
  • If you would like a vegetarian chili - remove meat and swap beef broth with veggie broth.
  • Up the flavor by using a spiced sausage instead of ground beef!
  • Ground turkey or chicken is a great substitute for ground beef as well.
  • Use any winter squash you have - buttercup, butternut or hubbard are all great options.
  • Chunks of beef instead of just ground really BEEF up this hearty meal!
  • Did you make this recipe?

    Please leave a comment on the blog or share a photo on Instagram

    Leave a Reply

    Your email address will not be published.

    Skip to Recipe