This Pumpkin Chili is hearty, smoky, and full of cozy fall flavor. Made with ground beef, beans, fire-roasted tomatoes, and pumpkin purée, it's the perfect autumn comfort food!
There's nothing better than a warm pot of Pumpkin Chili on a crisp autumn night. This easy pumpkin chili recipe is made with lean ground beef, beans, and plenty of spices for a protein-packed, one-pot meal that's both nourishing and satisfying. The pumpkin purée adds creaminess and depth without making the chili sweet - just rich, velvety, and full of flavor.
You may think that adding pumpkin to chili sounds a little unusual - most of us associate pumpkin with pie - but trust me, it works! The pumpkin purée doesn't make the chili sweet. Instead, it adds creaminess, a subtle earthiness, and a boost of nutrients like vitamin A and fiber.
If you love hearty fall dinners like my Butternut Squash and Turkey Chili, Sweet Potato Shepherd's Pie, or Roasted Butternut Squash Pasta with Kale, this smoky Pumpkin Chili will be a new favorite for weeknights, game day, or meal prep. And if you're looking for a vegetarian chili with the same rich flavor, try my Pumpkin Walnut Chili.
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Why You'll Love This Dish
- Balanced flavor: Smoky and savory with a hint of earthy pumpkin
- Nutritious & filling: Packed with protein, fiber, and vitamins
- Kid-friendly: Easy to adjust the spice level to suit your family
- Perfect for meal prep: This chili with canned pumpkin tastes even better the next day and freezes beautifully
- Flexible recipe: Customize with your favorite protein (beef, turkey, etc), any type of beans, extra veggies, or your preferred spice blend
🩺 Doctor's Tips
As a doctor and chef, I love this pumpkin chili because it's packed with nutrients!
- Immunity boost: Pumpkin is rich in beta-carotene (vitamin A), which supports a healthy immune system - perfect for cold and flu season.
- Fiber for the win: Pumpkin and beans provide plenty of fiber, which most Americans don't get enough of. Fiber supports healthy digestion, helps regulate blood sugar, and can even lower cholesterol.
- Balanced meal: Pair this easy pumpkin chili with brown rice or quinoa for a nutrient-dense, satisfying dinner. Learn more about the health benefits of quinoa.
Ingredients
Ingredient notes and substitutions. See recipe card at the end of the post for full recipe details.
- Ground beef- I use 93% lean ground beef or turkey in this recipe; you can also use plant-based ground meat
- Bell peppers- I like to use red, orange or yellow bell peppers for their mild flavor but you can use green peppers too
- Spices- I use a combination of chili powder, chipotle chili powder, cumin, and oregano. Chili powder is a spice blend while chipotle chili powder is just made from dried, smoked jalapeños. It adds a deep, smoky heat that complements the earthy sweetness of the pumpkin beautifully. You can substitute canned chipotles in adobo. You can also add cayenne pepper or diced jalapeños for extra heat.
- Pumpkin- the star of the dish! Be sure to use canned pumpkin purée, not pumpkin pie filling, which is sweetened
- Canned beans- kidney, pinto, or black beans all work well - use what you have on hand
- Canned tomatoes- I like to use diced fire roasted tomatoes for even more flavor
- Beef broth- adds even more flavor; I use reduced sodium broth; you can substitute with chicken broth or water
How To Make Pumpkin Chili Step-By-Step
See recipe card at the end of the post for full recipe details.
- Step 1- Heat oil in a Dutch oven over medium heat. Add the ground beef and cook until browned, breaking it up as it cooks. Season with salt and pepper.
- Step 2- Add onion, bell pepper, and garlic. Cook until softened, 4-5 minutes.
- Step 3- Stir in the spices and cook 30 seconds to release the flavors.
- Step 4- Add beans, pumpkin, tomatoes, and stock, and stir well. Bring to a boil, then reduce heat, cover, and simmer for 30-35 minutes until done.
Chef's Tips
- Be sure to use canned pumpkin purée, not pumpkin pie filling, which is sweetened.
- I like to use both regular chili powder (which is a combination of spices) and chipotle chili powder (which is made from dried, smoked jalapeños). Chipotle powder adds a deep, smoky heat that complements the earthy sweetness of the pumpkin beautifully. You could substitute canned chipotles in adobo.
- For spice lovers, you can add some cayenne pepper or diced jalapeño.
- Kidney, pinto, or black beans all work well - use what you have on hand.
- This pumpkin chili with beef tastes even better the next day - it's perfect for meal prep or game day.
- Store leftovers in the fridge for 3-4 days or in the freezer for up to 3 months.
How to Serve This Chili
This pumpkin chili is delicious on its own, but toppings can take it to the next level. Here are some of my favorites:
- A dollop of Greek yogurt or sour cream adds richness and balances the smoky spices.
- Shredded cheddar, Monterey jack, or pepper jack cheese melt beautifully on this chili.
- Sliced scallions or chopped cilantro add brightness.
- Diced avocado adds creaminess and healthy fats.
- Serve with crunchy tortilla chips to dip into the chili.
- Serve with cornbread on the side, or try a low-carb option like my cauliflower cheesy bread or 3-ingredient avocado bread.
Recipe FAQs
Yes! Swap the beef for plant-based ground meat or use an extra can of beans.
Absolutely. Roast and mash fresh pumpkin, then measure about 1 ¾ cups.
Kidney, pinto, and black beans all work well - I like to use a mix for great texture.
Yes - cool completely, portion into airtight containers, and freeze for up to 3 months.
Yes! To make slow cooker pumpkin chili, brown the ground beef and sauté the vegetables on the stove first, then transfer everything (including the pumpkin purée, beans, and broth) to your slow cooker. Cook on Low for 6-8 hours or High for 3-4 hours until the flavors meld together.
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Recipe
Pumpkin Chili
Equipment
Ingredients
- 2 teaspoons olive oil
- 1 pound 93% lean ground beef
- 1 large yellow onion, diced
- 1 red bell pepper, diced
- 3 cloves garlic, minced
- 1 teaspoon Kosher salt
- 1 teaspoon black pepper
- 1 tbsp chili powder
- 2 teaspoons ground cumin
- 1 teaspoon chipotle chili powder (can substitute canned chipotles in adobo)
- 1 teaspoon oregano
- 2 cans (15.5 oz each) low-sodium kidney, pinto or black beans, drained and rinsed
- 1 can (15 oz) pure pumpkin
- 1 can diced, fire-roasted tomatoes
- 1 cup low sodium beef broth (can substitute chicken broth or water)
Optional garnishes:
- shredded cheese, sour cream or Greek yogurt, sliced scallions, cilantro sprigs, diced avocado
Instructions
- Heat the oil in a large Dutch oven or other heavy-bottomed pot over medium heat. Add the ground beef and season it with a pinch of salt and pepper. Cook until browned, breaking it up as it cooks.
- Add the onion, pepper and garlic. Cook, stirring occasionally, until softened, 4-5 minutes. Stir in the chili powder, cumin, oregano, chipotle chili powder, salt, and pepper.
- Add the beans, pumpkin, diced tomatoes, and beef broth and stir to combine well.
- Bring to a simmer and cover the pot. Cook 30-35 minutes, stirring occasionally. Add more broth or water as needed to thin the chili out to desired consistency. Taste and adjust seasoning to taste.
- To serve, spoon chili into bowls and top with desired garnishes like shredded cheese, sour cream or yogurt, scallions, cilantro, and/or avocado.
Notes
- Be sure to use canned pumpkin purée, not pumpkin pie filling, which is sweetened.
- I like to use both regular chili powder (which is a combination of spices) and chipotle chili powder (which is made from dried, smoked jalapeños). Chipotle powder adds a deep, smoky heat that complements the earthy sweetness of the pumpkin beautifully. You could substitute canned chipotles in adobo.
- For spice lovers, you can add some cayenne pepper or diced jalapeño.
- Kidney, pinto, or black beans all work well - use what you have on hand.
- Store leftovers in the fridge for 3-4 days or in the freezer for up to 3 months.
- To make this chili in a slow cooker:
- Brown the ground beef and sauté the vegetables on the stove first, then transfer everything (including the pumpkin purée, beans, and broth) to your slow cooker. Cook on Low for 6-8 hours or High for 3-4 hours until the flavors meld together.
Nutrition
About the author
Dr. Sonali Ruder
Meet Dr. Sonali Ruder aka The Foodie Physician- ER doctor, chef, culinary creator & mom.
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