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Pumpkin Chili Recipe

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pumpkin chili
Wellness Mama » Blog » Recipes » Pumpkin Chili Recipe

Now that fall is officially here, I’ve been making a lot more soups and stews. Whether they’re in the slow cooker, the stovetop, or cooking away in the Instant Pot, there are plenty of different options. This pumpkin chili makes a hearty weeknight meal and it’s packed with fall flavor (and nutrition!).

I originally created this pumpkin chili as a way to use up the 100-pound pumpkin we bought at the farmer’s market. My kids really enjoyed it, and I love that it’s packed with veggies. When my son was on the GAPS protocol to reverse his allergies, I just gave him some of the browned meat with broth and pumpkin. Tomatoes are nightshades so he couldn’t have those at the time.

We cook this on the stovetop, but it would also work in a crockpot.

How to Make Pumpkin Chili

It’s not that different than traditional chili, but it’s a tasty twist on a classic. I’ll often use spices like smoked paprika, ground cumin, and cayenne in my everyday chili. This pumpkin chili has some of the same flavors, but it also features cinnamon. It’s naturally gluten-free and dairy optional (just omit the cheese)

The optional hint of cinnamon adds a winter warmth, and the pumpkin sneaks in some added nutrition. If you don’t have fresh available then a can of pumpkin will work, or even butternut squash or sweet potato.

Ingredient Options

I like using ground beef, but you could also use ground chicken or ground turkey if preferred. And while most chili recipes rely heavily on beans, I omitted them here. If you prefer your chili with beans though, then feel free to add some to the recipe. Black beans, kidney beans, and pinto beans are all good options.

Pumpkin Chili Toppings

Here are some topping ideas for your chili. My kids love choosing their own toppings to really customize their bowls!

Even if you aren’t a fan of pumpkin, I’d encourage you to try this recipe. It is simple, delicious, and definitely kid-approved at our house! It also reheats well the next day, since the flavors have had even more time to meld.

pumpkin chili

Pumpkin Chili Recipe

A hearty and delicious chili with a hint of pumpkin flavor (and all the added nutrients of delicious pumpkin!).
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Calories 130kcal
Author Katie Wells


12 cups


Optional toppings


  • In a large pot or dutch oven, brown the ground beef over medium heat.
  • When the beef is almost completely cooked, add the onions and saute until soft.
  • Add the diced tomato and tomato sauce, pumpkin, broth, beans if using, and spices and stir to combine.
  • Simmer for 10-15 minutes on medium-low or until heated through and flavors are incorporated.
  • Top with desired toppings and enjoy!


Nutrition Facts
Pumpkin Chili Recipe
Amount Per Serving (1 cup)
Calories 130 Calories from Fat 27
% Daily Value*
Fat 3g5%
Saturated Fat 1g6%
Trans Fat 0.1g
Polyunsaturated Fat 0.3g
Monounsaturated Fat 1g
Cholesterol 23mg8%
Sodium 624mg27%
Potassium 525mg15%
Carbohydrates 16g5%
Fiber 5g21%
Sugar 5g6%
Protein 12g24%
Vitamin A 7470IU149%
Vitamin C 32mg39%
Calcium 60mg6%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.


Like any soup, toppings are optional, but they add freshness and fun. Plus my kids love that they can customize their chili!

Like this recipe? Check out my cookbook, or get all my recipes (over 500!) in a personalized weekly meal planner here!

 Do you add pumpkin to any unusual dishes? Ever tried it in chili? Share below!

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.


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