This Turkey Pumpkin Chili recipe is the perfect Fall dish made with ground turkey, tomatoes, canned pumpkin, white beans and spinach.
Turkey Pumpkin Chili Recipe
Nothing says Fall like a big pot of chili. Especially when you add pumpkin to it! We enjoy chili quite often this time of year, a few favorites are Crock Pot Chicken Taco Chili, this No-Bean Turkey Chili and this White Bean Pumpkin Turkey Chili, which is similar to this recipe, only without the tomatoes and spinach.
This version, is from Joy Bauer’s new cookbook Joy’s Simple Food Remedies; Tasty Cures For Whatever’s Ailing You.
I love reading books that teach you how to use food as medicine. Her book tackles 20 of the most common everyday ailments and provides 60 recipes. To tackle them such as how to increase energy, ease aches and pains, boost brain power, reduce anxiety and stress, and more. If you’re like me and love reading about the benefits of foods for your diet, this is a great book!
This chili recipe is from her lower high blood pressure chapter. Within that chapter she creates recipe using those ingredients. Joy says, while high blood pressure can’t be cured, it can be managed with exercise and eating well, including these five tasty foods.
5 Foods To Lower High Blood Pressure
- Cocoa Powder contains flavanols, plant based nutrients that reduce blood pressure
- Pumpkin is loaded with potassium, which helps the body become more efficient at getting rid of excess sodium
- Spinach is loaded with three blood-pressure lowering ingredients; potassium, folate and magnesium
- Garlic contains allicin and gluteamylcysteine which offers blood pressure lowering benefits
- White Beans which has fiber, protein, and iron, nutrients that work to keep your heart healthy because they control weight, lower your cholesterol, provide magnesium, potassium and calcium.
This recipe is tasty and makes plenty so there’s enough for leftovers to pack for lunch. You can also freeze it, or make half if you’re cooking for two.
Pumpkin Turkey Chili
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)
- 1⅓ pounds ground turkey or chicken, 90 to 93 percent lean
- One 15-ounce can white beans, drained and rinsed
- One 28-ounce can diced tomatoes with liquid
- ¼ cup tomato paste, no salt added
- One 14-ounce can pumpkin puree
- 1 cup reduced-sodium chicken or vegetable broth
- 2 tablespoons chili powder
- 1 tablespoon cocoa powder
- 1½ teaspoons ground cinnamon, or 1 tablespoon pumpkin pie spice
- 2½ teaspoons ground cumin
- 1 teaspoon kosher salt
- ½ teaspoon ground black pepper
- ½ teaspoon cayenne pepper, optional
- 4 cups baby spinach leaves
- Avocado, optional
- Sour cream or Nonfat plain Greek yogurt, optional
- Cilantro, optional
Instructions
- Liberally coat a large pot or Dutch oven with oil spray and warm over medium-high heat.
- Add the onion and bell pepper and sauté, stirring occasionally, for about 7 minutes, or until the onion softens.
- Add the garlic, stir everything together, and cook until fragrant, about 30 seconds.
- Add the ground turkey or chicken. Use a spatula or large spoon to break up the meat as it cooks. Continue to cook about 6 to 7 minutes, until fully cooked.
- Add the beans, diced tomatoes, tomato paste, pumpkin puree, broth, chili powder, cocoa powder, cinnamon (or pumpkin pie spice), cumin, black pepper, and optional cayenne pepper, and stir.
- Reduce heat and simmer for 20 to 30 minutes, stirring occasionally.
- Right before serving, add the spinach and mix throughout.
- Enjoy the chili with desired toppings, such as avocado, nonfat plain Greek yogurt, cilantro, and salsa.
Instant Pot Method:
- Press saute on the instant pot, then follow the steps 1 to 5, cook 15 min high pressure, natural release. Add the spinach just before serving.
Last Step:
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Delicious!! I used 99% lean ground turkey breast, an orange bell pepper, the cayenne called for, and used half regular chili powder and half ancho and chipotle chili powders that I had on hand. I did have to add more broth at the end because it cooked down so much. So, so good!!
I make a recipe exactly as written the first time and then adjust if needed but this recipe needed no changes! Even my picky husband loves this. Great flavors and filling. Leftovers for lunch always a great treat. I make and put in crockpot to keep warm for my coworkers and they love it. Thanks for sharing this!
Can you substitute 100% pumpkin for the pumpkin puree? I have not been able to find that in my local stores. Thank you
I’m hearing positive things about the liquid in the cans of beans. Wondering why you want the beans drained and rinsed. What am I risking if I include the liquid?
Sure you can keep!
This is so good, much better than other pumpkin chilis I have made from those fancy magazines. This is going in regular rotation. I made it with 93% lean beef, but otherwise per directions with the cinnamon.
Loved the Turkey Pumpkin Chili. It was So delicious and satisfying. I didn’t have spinach so I subbed chopped kale. Worked great. Thanks Gina for the wonderful healthy recipes.
Delicious! Will be making it again!
DELICIOUS!
I just made this and it was delicious! I added some chopped jalapeño, didn’t use tomato paste (Opps! I forgot) and didn’t add the spinach ( I just didn’t have any on hand). So good! Thanks for another great recipe!
Can you freeze the leftovers
We always freeze it and it’s just fine
Yes I also freeze and it is great
Can I substitute canned 100% pumpkin in place of pumpkin purée?
Thank you
Looks good and healthy @
We all liked it but my wife wasn’t a huge fan of the consistency. She thought it was a little too pastey. I may try a little more broth next time and maybe cut back on the spice.
Huge hit in my house, it was so filling we could only eat one bowl each, so there was lunch for another day or two. My house smelled so good, I did cut the cinnamon and cocoa powder down just because we use very strong, flavorful types (I did follow JP’s suggestions on that. I didn’t want it to smell like I was making muffins. I also will cut the tomato paste by half, we aren’t the biggest fan of that much tomato flavor but we did add more spinach, a big favorite in all our meals.
Never had pumpkin chili so I thought I’d give this recipe a try IT is so delicious.
I used ground chicken and pinto beans the rest as stated in recipe.
Love love love!!!
Delicious! I started out making another recipe that used a proprietary spice blend I couldn’t use because it contained garlic (allergic), so I ended up here to figure out what spices I could use instead. I decided I liked the sound of this recipe better, so I switched mid-recipe. As a result, our chili had kidney beans rather than white beans, but otherwise, it was what was listed here (minus the garlic and with no optional cayenne – I wanted the kids to eat it, and they did). It was absolutely delicious. I’ll definitely be making it again!
Made this for the first time when I was having guests. It went over very well! I will definitely make this again.
I did make two adjustments based on other comments: I kept the cinnamon to 1 tsp. (instead of 1.5 tsp.), and I did add extra broth to thin it just a bit. I will keep the changes.
As a side, I made cornbread with a little grated lime peel. This played off the chili very well.
Thank you!
Fantastic! Made this today, and the only change I made was to double the recipe. This is officially my new favorite chili. I was a little iffy about the spices and spinach, but it turned out amazing. I didn’t add the cayenne. I used a can of white kidney beans and a can of chickpeas as I couldn’t find any more white beans. This is going into the rotation!
HELP! I made this tonight for my family. It’s too spicy. We had Chipotle Chili Pepper in our spice collection and I only added 1/2 tsp. I omitted the Cumin. Any tips for tempering the spice? I don’t want it to go to waste. Otherwise, I’d give it 5 stars. Thank you!
This was very good. I made it per the recipe, minus the spinach. The only thing I would change next time is to eliminate the cinnamon. I like cinnamon but, not in this. The pumpkin really added a nice flavor. W
Delicious
I just made this turkey pumpkin chili tonight and it was the best. The flavors all meshed together so well. I loved it so much. I will be definitely be making this again. Thank you Gina.
When I put this into ww it says it’s 0 points for blue …
The best!
Still one of the best pumpkin chili recipes I have ever made! The depth of flavor and hearty texture (due to pumpkin, I imagine) really makes this a heart-warming, satisfying, healthy recipe. Thank you Gina–Skinnytaste continues to be my go-to especially during these days of COVID! Hope you and yours are keeping well!
One of the best ever pumpkin chilli recipe i have ever tried so far. Thanks for sharing this recipe with all of us. I really like this pumpkin chilli recipe. Also check out my special pumpkin chilli recipe as well. Check out the recipe here: https://www.recipespack.com/best-pumpkin-chili-recipe-easy-to-make/
Wonderful depth of flavor😋
Love this recipe – the cinnamon spice is so delicious and then the little kick of cayenne is fantastic!
I made this several times last year and want to make it for my Halloween party. Can I double the recipe and what would the cooking time be? Love this so much!
Unique and delicious! I added some different vegetables I had laying around and used chicken breast instead of ground but the flavour mix of cumin, cinnamon, cocoa, chili powder and cayenne is a nice very flavourful change. I also added some smoked paprika and measured according to taste. Great base recipe!
Hi Gina
We don’t have tinned pumpkin in Australia, could I steam the pumpkin and mash it to get the same result?
Thanks
Carolyn
sure
Do you happen to know the points for green if 99% FF turkey is used?
This is fantastic! I used 1 TBSP Chili Powder, and 1 TBSP Ground chipotle chilies and it has such a great smokey flavor and a nice kick to it. I made it in the instant pot, and got the “burn.” I then added 2 more cups of broth…. and still got the “burn” again. Added one more cup of broth and was successful. I make tons of Skinnytaste recipes (THANK YOU GINA), and this is now one of my favorites.
Thanks Jennifer! Glad you enjoyed it!
One of our fall favorites! Kids approved!
Love it!
Second time making this and it is delish! Made exactly as written. It freezes well with spinach and all! Love the use of the different spices. Thank you Gina!
This recipe is fantastic. It’s perfect for meal prep too because it makes such a huge amount. Instead of beans I used a sweet potato in mine, yum! I also think the cayenne adds a really nice amount of spicy flavor.
Can you double this in the ip? What would the cook time be??
I cannot get enough of this chili. I’ve made it twice now. I just had my last bowl from the recent double batch (freezes really well) and I’m planning when I’m going to make it again. This is so delicious and filling. It’s perfect for this time of year or any time. I omitted the spinach because hubby has Crohn’s but followed everything else. Even he likes it and can’t stop eating it. Thank you for this staple!
Absolutely love this chili. On top of being delicious, it really gave me that fall feel and made my house smell amazing. I cooked it on the stove and had no issues with burning. Was not too sweet for me at all. I did not use cayenne and I used beef broth since I just so happened to have a can. Turned out absolutely delicious.
I made this tonight in the Instantpot. It turned out great. I used purées pumpkin (not spice) and no burning. I sautéed the meat and veggies then Put all the remaining ingredients into a large bowl and turned it off as I had to run an errand. Returned and dumped it all in at once. Perfect mix of chili spice.. Will make again.
I forgot I added a couple tablespoons of Stevie to sweeten just a little…
Holy yum! This is fabulous! I omitted the cayenne and I’m glad I did because it is spicy enough without it. I made it in the Instant Pot and I did get the burn notice pretty quick but I figured everything was cooked so I just shut it off and kept it on warm. This may be my favorite chili to date, thanks for the great recipe!
I forgot I added a couple tablespoons of Stevie to sweeten just a little…
This chili is awesome!!! I doubled the recipe and it smelled so amazing while I was cooking it I couldn’t wait to try it and it was delish!!!
It’s definitely a keeper I hope to use this recipe for many years to come.
Um, I have mixed reviews about this recipe. I made it without the turkey or chicken but still found it to sweet for my taste and it didn’t have that chili favor I am us to. If I make it again, I perhaps would leave out the pumpkin spice purée and add more chili seasoning.
I’m curious as to why your recipe is coming out sweet. There is nothing sweet in the recipe. The pumpkin puree should be just pumpkin and the cocoa powder is unsweetened. Use just cinnamon instead of pumpkin pie spice and maybe that will help. You may want to double check the ingredients you’re using. My chili has a great chili flavor. My family doesn’t even know they’re eating turkey or pumpkin. I feel so sly. Lol.
Can this be made in the crock pot?
Can you freeze it with the spinach already in it? Seems like you can. Looking forward to making this as an easy freezer stash lunch!
Oh and does the calorie and fat count include avocado? Since avocado says optional I wasn’t sure.
No, avocado is not included.
I tried this with the Instant Pot method. I was concerned about the thickness so added a lot more broth, but it still burned quickly, very very quickly. I think if it were going to be an IP recipe, the veggies, turkey, tomatoes and broth could be stirred together, but the seasoning, pumpkin and tomato paste should be layered on top with NO stirring during pressure cooking.
Cincinnati chili like in flavor with the cinnamon and cocoa,
Making this right now and let me tell you…..it smells amazing!!! But no avocados for me….just love this recipe!
Hi Gina, Is this recipe 0 points if you use turkey breast and no topping?
Making this now as I watch my beloved Pats play Buffalo who are giving us a run for it ! ❤️
Smells like football season here !!! Delicious!!
This is absolutely delish!! I add butternut squash and corn. I make a huge crockpot and container out to freeze to pull for my lunches at work. I don’t use cocoa powder or avocados. I also don’t use the spinach. On Weight Watchers is 0 Freestyle Points. Highly recommend!!!
Really great recipe! I live by myself so I ate on it for a week and it was just as good the last night as it was the first! I added the spinach to each bowl individually when I reheated it as opposed to the whole pot in the beginning. Will make again.
Taste is amazing not a big ground Turkey fan but I am on WW. So I went and bought it all, made it , love the taste. When I created the food in WW app it says 8pts for 1/2 cup? I entered 8 grams of fat in fat grams only because I didnt see any saturated fat in this recipe. Now, I have all of this chili and 8pts for a 1/2 cup is too much. Please tell me I am wrong?
Use the Create recipe, not Create food. Only ingredients with points in this recipe is the ground turkey, tomato paste, and avocado (which is optional) and sour cream (also optional). Can use fat free (no points) greek yogurt instead of sour cream. Also, if 99% fat-free ground turkey is used, one serving is 0 points. Of course, if avocado or sour cream is added, those would add points. The Create recipe on the WW site, does not count 0 point foods, whereas the Create food does.
I’ve made this several times now, it has become a family favorite! My husband didn’t care for the spinach in it but that’s an easy fix. I love the range of spices and addition of pumpkin. I do add just half the salt called for and use pink Himilayan salt. So good! Today I’m making cornbread to go with it. Makes the perfect amount, enough for a few meals without being too much! ☆☆☆☆☆
Delish! Just was out shoveling all the snow we got and it was a nice warm welcome to come into. It smells amazing while simmering as well.
This was very good but SPICY. I halved the spices too.
This turned out so nice. I added jalapeno peppers instead of the bell pepper, omitted the white beans and spinach (am doing Keto, and didnt have spinach, haha), and made it with beef. I’ve never had pumpkin or cocoa in chili before but it added such a nice richness and flavour. Will for sure make this again (maybe with a third jalapeno for good measure)
This is tasty and filling. The ingredients include a teaspoon of kosher salt, but the directions don’t say when to add it. I assume it should be added with the spices, but I left it out. It didn’t seem necessary, with all the pepper and spicy flavors. And why add salt to a recipe for managing high blood pressure?
Can you make this ahead and freeze? Can the spinach be added before freezing or should it be left out until reheating?
Made it tonight and it’s delicious! My 2 yr old loved it too!
I was super skeptic to drop the cinnamon and pumpkin purée in their, but I did it! I can say I am glad I did. This chili is so delicious. Even on my picky taste palate
I made this in my Instant Pot for my lunches this week and it did not turn out well. I’ve read some recipes that say you should adjust/reduce the quantity of spices when you’re cooking in an IP; maybe that was the issue here? It’s such a good idea to add the extra nutrients in pumpkin to a chili and I wanted it to work, but it was a swing and a miss.
Delicious and awesome leftovers. Served with corn bread!
Delicious and filling.
This was a good recipe. I would cook it again but I would not add so much cinnamon. If you are about to cook this, add a teaspoon of cinnamon then taste it. I did not add spinach or chili powder as my kid will not eat it. I have added New Mexico chili pepper instead as it brings great taste without being spicy. Also, I have used fresh tomatoes (5 fresh tomatoes, if you do then do not add liquid)
I made this today in my instantpot and it was fantastic! I made it exactly according to the recipe with the exception of using 99% lean turkey. It was great and worked perfectly. I served it with a little shredded cheese and the Greek yogurt, so good and a perfect hearty dinner as the weather cools off. I loved the warmth of the spices and found it really balanced, not too much of anything. I would highly recommend and will definitely make again.
I made this last night (as directed except I forgot the spinach). It was delicious! My family was skeptical when they heard the ingredients, but everyone loved it. It was a great blend of flavors.
Hi I’m trying this recipe today to take to a friends house for lunch. Can you leave out the Caned tomatoes? as I can’t have them. Just worried that their won’t be enough liquid. Thanks.
While this was good it had far too many tomatoes. I would only use a 14 oz can next time and double the beans.
I made this tonight. It was really good and not sweet at all. It had a nice kick to it. The only thing is that while it was cooking in my Dutch Oven, it kept thickening up. So I kept adding more Vegetable Broth to it. I ended up using the whole can of broth.
Do you think it would turn out ok if I left out the tomatoes or should I substitute it with something else? I am just not a tomato fan 🙂
Made for dinner tonight and not a fan. First chili I have made from your recipes that I do not like. I think it’s a combination of the chocolate and cinnamon just seems too strong. I would recommend not as much.
This was by far my favorite chili I’ve tried to date. It’s now a fall staple in this house. Thank you for sharing!
Made this for dinner tonight. Was delicious- warm and spicy. Since there were only 2 of us, have left overs. Yea!
Wow!! This is amazing. It hits all my chili buttons. Lol made with 99% and topped with Greek yogurt and avocado. Scooped with good thins garlic & herb. Decadent & Satisfying for so few points.
Made this tonight. I added a bit more chili powder to kill down the cocoa flavor that I felt was lingering. Topped with a bit of cheddar and Greek yogurt. Super good and so much more healthy than my traditional Sunday night chili recipe. Even my husband was in to it.
This is a keeper. The only change I made was to add some thinly sliced jalapenos because we like chili really spicy. This is chili is creamy and delicious, and the fact that it is good for you makes it even better.
My first SKinnytaste recipe that I didn’t care for. I don’t like the flavor at all. The only way I can describe it is that it has a sweetness to it without real flavor. I followed the recipe exactly.
Has anyone tried using frozen spinach as opposed to fresh? How did it turn out?
Thanks!
Made this for dinner tonight, and big guy did not stop at 1 1/2 sevings lol . To little for him! The flavors are delish cant wait to have for leftovers, the ingredients will have a chance to mix more.
As always your a hit!! Thank. You
What kind of white bean. There are so many
Made this tonight. DELICIOUS!
This was a total yum!! Made it today for my husband’s birthday dinner and he loved it. By the way, how much is a serving? Ha ha kidding because I see that a kazillion people asked that question!! (1 1/2 cups!! ha ha)
How many Smart Points is a serving?
This was such an amazing chili – loved the flavor from the pumpkin – it’s the ultimate fall comfort food!
Made this for dinner tonight – as usual it was a hit! Served it over chickpea pasta. I’m already looking forward to lunch leftovers tomorrow!!!
There’s a step missing, when do you add the vegetable or chicken broth?
Just made this and its AMAZING!! A keeper!
I’ve just mad this and it was delicious. I like the added spinach, which makes this chili a complete meal. I added fat free Greek Yogurt which was an amazing topping.
Made this yesterday- hands down the best chilli I’ve ever made. Delicious
How can you make this in the crock pot?
Low 8 hours
This was not my favorite. I think the pumpkin purée gave it a weird consistency and it was too sweet for my liking. Love Skinnytaste recipes but, sadly, was not a fan of this one.
Do you use unsweetened cocoa powder?
yes
Which white bean did you use?
You are amazing!!! I love your zucchini and carrot ginger soup! I want to try this black bean chili. Can you add the spinach before, if you are sending it home with someone in a container????
Sure
i think it should be 2 points. Weight watchers has a 93% lean turkey chili and it is 2 points I looked up pumpkin and it is 0. But there might be something I’m missing! Thank you Gina, I have lost 70 lbs on WW and cooking your recipies! I have all your cookbooks and use your site daily☺
I came up with 1 point (because of tomato paste) when I put this in the WW recipe tracker and using 99% FF ground turkey.
I just made it, and it’s really good. I wasn’t sure about mixing savory and what is usually a sweet, but it tastes delicious! My husband likes it too. I had pumpkin pie spice on hand and used it
I asked this question the other day and still haven’t heard back. Why is this 4 points from what I see shouldn’t it be zero? When your crockpot pumpkin chili is zero. Definitely need an answer please
Smart points are for the turkey. Only 98% fat free ground tie or higher is a zero smart point food
Wouldn’t the points come from the pumpkin puree? anything pureed/smoothied etc would be considered points?
The recipe indicates using a higher fat content turkey. If you sub in 99% this will affect points. Just calculated on ww and this comes in at 1 freestyle point. Tomatoe paste and chili powder have a points value.
When I put this in the WW calculator it comes up as 11 SP! Is this correct? Why so high?
The only accurate way to determine any recipe’s SmartPoints® value is to plug the ingredients into the recipe builder on the Weight Watchers website (Click on “My Foods,” select “Recipe,” and click “Create a recipe.”)
The SmartPoints® calculator isn’t meant for recipes and will often give you the wrong points (usually higher) because it’s counting 0 points foods such as eggs, chicken, fruits and vegetables. So if you see a recipe with a SmartPoints® value that’s different from what the calculator tells you, that is why.
Looking at the ingredient list, I suspect it is 4 points because she is using 90-93 percent ground turkey, which has points. If you used 99 percent fat free ground turkey, then it would probably become 0 points (or less than 4)
The Turkey Pumpkin White Bean Chili calls for 99% fat free turkey, which is 0 pts. This recipe says 90-93% lean, which is 4 pts per serving. Chili powder also has points. Just my guess..
I wondered the same thing?? Her other pumpkin white bean chili is zero points. Can’t figure out why this one is 4…it’s so similar?? I loved the other and can’t wait to try this one.
If you use 99% lean turkey it will be
Hi Gina,
I have purchased all of your cookbooks and subscribe to your email for recipes etc. I love your recipes and they have helped me on my Weight watchers journey. I am wondering where i find smart point for your new cookbook. I went to your site that was indicted in the front of the cookbook- One and Done and searched for the recipe and I didnt come up. How can I go about finding out the SP.
Thanks!
Jackie
You can find them here: https://www.skinnytaste.com/cookbook-index/
Can you make this in the crock pot like the other pumpkin chili one? I like the thickness it gets from there.
Sure
How would you modify this for the crock pot?
This looks amazing!
I can’t eat spinach…think it would be okay to leave out??
Sure
Could this be adapted to an instantpot? Would love it add it to the other instantpot recipes you have that I use.
Sure! Cook 15 min high pressure
Sounds good! Does the cocoa powder and cinnamon/pumpkin pie spice make it taste sweet??
No its not sweetened
My husband really does not like sweet in food like this. I made it last night and he LOVED it. Not sweet at all, just a lot of depth of flavor.
Do you have directions for this recipe in the instant pot?
Sure! Cook 15 min high pressure, natural release.
Hi! What is the serving size? you list it serves 6 but with no serving measurement. Thank you!
1 1/2 cups
This look so yummy!! Can’t wait to make it this week. What is the serving size? You have “6” for both servings and serving size. Many thanks Gina!! Been loving making your recipes. In fact, working on a batch of the Turkey and Sweet Potato Chili…so good!!
It is 1 and 1/2 cups serving size.
What is the serving size?
It says makes 6 seevings but about how much is in a serving? 1 Cup?
1 and 1/2 cups.
Can you make this in the Instant Pot?
Looks absolutely SCRUMPTIOUS! Thank you!
This was delicious! Made it for dinner this evening!
I love your pumpkin chili and I am excited to try this one. How would you suggest altering the cooking for the Instant Pot?
15 minutes, natural release
What is the serving size? Also, if you don’t have a dutch oven, is it okay to just use a big pot? I love the turkey pumpkin white bean chili, so definitely going to give this a try!
1 and 1/2 cups, yes a pot would be fine.
This sounds soooo good! I will definitely have to make it and clean up before my husband gets home…he is a no frills chili guy! I love sneaking veggies in where I can. ?
Hello Gina I made this chili a few weeks ago and loved it but found myself picking around the beans. Just wondering if I could leave the beans out as I have Crohn’s disease and I can’t eat beans. Thanks
I don’t see why not, also check out this recipe–https://www.skinnytaste.com/no-bean-turkey-and-sweet-potato-chili/
Making this with 99%f2f turkey. So this would be zero points correct
I’m curious as well…
I think that’s correct! Just count the toppings!