Healthy Pumpkin Turkey Chili Recipe (perfect for autumn)

Pumpkin Chili Recipe

It doesn’t have to be spooky season to enjoy a spooktacular meal made from hollowed-out pumpkin. In fact, you can use canned pumpkin, which is available at your neighborhood grocer, so no boo-hooing here, as you can enjoy pumpkin creations year ‘round.

I love a good hearty chili, whether it’s traditional dark kidney beans with ground beef and a tomato base or a white bean chicken or a more broth-like version. Or you could take the best of all worlds and make a seasonal creation like the one I just came up with.

While pumpkin is technically considered a vegetable, it contains more of the properties of a melon or a cucumber. The most common varieties of pumpkins include:

  • Jack-o’-lantern, which is typically a larger variety that’s popular for carving (thus, the name)
  • Pie pumpkins, which are grown for their sweetness and their smaller size
  • Miniature pumpkins are often found as decorations during the fall but can also be eaten
  • White pumpkins are a fun change of pace for fall decorations and can also be used in cooking
  • Giant are the huge pumpkins you see in contests. While they are technically edible, they provide less flavor than smaller varieties.

I always preach that it is best to include nutrient-dense foods in your healthy diet, and this is where pumpkin really shines. One cup (245 grams) of canned pumpkin provides:

  • Calories: 137
  • Protein: 3 grams
  • Fat: 7 grams
  • Carbs: 19 grams
  • Fiber: 7 grams
  • Vitamin A: 209% of the Daily Value (DV)
  • Vitamin K: 37% of the DV
  • Copper: 28% of the DV
  • Vitamin E: 22% of the DV
  • Iron: 18% of the DV
  • Magnesium: 13% of the DV
  • Riboflavin: 10% of the DV
  • Vitamin B6: 10% of the DV
  • Vitamin C: 10% of the DV
  • Potassium: 10% of the DV

It also contains several other nutrients in smaller amounts.

Add to that a plethora of seasonal veggies and a solid source of lean protein, such as ground turkey, and you have a recipe that will not only leave you satisfied, but that will be a crowd-pleaser while you entertain the ghosts and goblins that stop by your door for tricks and treats.

Pumpkin Chili Recipe

Pumpkin Turkey Chili Recipe

Spooky good chili recipe perfect for spooky season.
Course: Main Course, Soup
Keyword: chili, pumpkin chili
Servings: 6
Calories: 362kcal


  • 1 onion diced
  • 1 yellow bell pepper diced
  • 1 orange bell pepper diced
  • 4 garlic cloves minced
  • 1.5 lbs ground turkey
  • 3 cups spinach
  • 2 cans white kidney (cannelloni) beans
  • 1 can diced tomatoes
  • 1 can pumpkin puree
  • 2 cups chicken or vegetable broth
  • 2 tbsp chili powder
  • 1 tbsp cocoa powder
  • 1 tsp cinnamon
  • 1 tsp cumin
  • 1 tsp cayenne pepper
  • salt and pepper to taste


  • Sauté onion, garlic, and bell pepper in a large pot.
  • Add garlic and ground turkey, heating until fully cooked.
  • Add all canned items (beans, tomatoes, pumpkin) and broth.
  • Add spices.
  • Reduce heat and simmer for about 30 minutes so all the flavors have a chance to marry.
  • Right before serving, add spinach and allow to soften.
  • Serve with any additional toppings you choose (e.g., Greek yogurt, cilantro, salsa, chips, etc.)


Sugar: 7g | Fiber: 12.5g | Calories: 362kcal | Fat: 9g | Protein: 33g | Carbohydrates: 41g
Tried this recipe?Let us know how it was!