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Healthy Ground Turkey Pumpkin Chili Recipe

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A hearty and healthy chili made with ground turkey and pumpkin puree, offering a subtle sweetness and velvety texture. Perfect for fall weeknights, meal prep, and game day gatherings.

Ingredients

Scale
  • 1 lb (450g) ground turkey (93% lean)
  • 1 can (15 oz or 425g) pumpkin puree (100% pure pumpkin)
  • 1 can (14.5 oz or 410g) diced tomatoes (with juices, fire-roasted preferred)
  • 1 can (15 oz or 425g) kidney beans, drained and rinsed
  • 1 can (15 oz or 425g) black beans, drained and rinsed
  • 1 cup (240 ml) low-sodium chicken broth
  • 1 medium yellow onion, diced (about 1 cup)
  • 3 to 4 garlic cloves, minced
  • 2 tablespoons (30 ml) olive oil
  • 2 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 1 teaspoon smoked paprika
  • ½ teaspoon ground cinnamon
  • 1 teaspoon salt
  • ½ teaspoon black pepper, freshly ground
  • For serving (optional): Greek yogurt or sour cream, fresh cilantro, shredded cheddar cheese, avocado, lime wedges

Instructions

  1. Heat the oil: Place a large Dutch oven or heavy-bottomed pot over medium heat and add 2 tablespoons of olive oil. Let it warm up for about a minute until it shimmers.
  2. Sauté the aromatics: Add the diced onion and cook for 4 to 5 minutes, stirring occasionally, until translucent and softened. Add the minced garlic and cook for another 30 seconds until fragrant.
  3. Brown the turkey: Add the ground turkey to the pot. Break it up with a wooden spoon and cook for 6 to 8 minutes, until no longer pink. Let any excess liquid cook off.
  4. Add the spices: Sprinkle chili powder, cumin, smoked paprika, cinnamon, salt, and pepper over the turkey. Stir well to coat evenly. Cook for 1 to 2 minutes, stirring constantly, until fragrant.
  5. Incorporate the canned goods: Pour in the diced tomatoes (with juices), pumpkin puree, and drained kidney beans and black beans. Stir until the pumpkin is fully incorporated.
  6. Add the broth: Pour in 1 cup of chicken broth and stir. The chili should look thick but not pasty. Add another ½ cup of broth if a thinner consistency is desired.
  7. Simmer: Bring the chili to a gentle boil, then reduce heat to low. Cover and let simmer for 20 to 25 minutes, stirring occasionally.
  8. Taste and adjust: After simmering, taste and adjust seasoning. Add more salt, cayenne, or red pepper flakes if desired.
  9. Rest and serve: Remove from heat and let sit for 5 minutes. Ladle into bowls and add desired toppings.

Notes

Don’t skip the cinnamon—it adds warmth without making it sweet. Use 93% lean turkey for best moisture. Toast spices for deeper flavor. Chili tastes even better the next day. For a thicker chili, simmer uncovered for an extra 10-15 minutes.

Nutrition

Keywords: ground turkey chili, pumpkin chili, healthy chili, fall chili, easy chili recipe, meal prep chili

Find it online: https://cooksybite.com/healthy-ground-turkey-pumpkin-chili-recipe/