High Protein Turkey Pumpkin Chili

I used to think chili was just a summer cookout food until I moved to Portland and experienced my first real fall. When October rolled around and the rain started, I found myself craving something warm and cozy that wasn’t the same old beef chili everyone makes.

That’s when I discovered turkey pumpkin chili. It sounds fancy, but it’s actually easier than regular chili since turkey cooks faster than beef and canned pumpkin adds richness without any extra steps. Plus, it makes the whole house smell like autumn without having to light a single candle.

What Kind of Ground Turkey Should I Use?

You have a few options when it comes to ground turkey for this chili, and they’ll each give you slightly different results. Regular ground turkey (which is usually a mix of white and dark meat) works perfectly fine and is what most people have on hand. If you want something with a bit more flavor and richness, ground turkey thigh is an excellent choice since dark meat stays more tender and juicy during the longer cooking time. Ground turkey breast is the leanest option, but it can dry out more easily, so you’ll want to keep an eye on your cooking time. Whatever you choose, make sure to break it up well while browning so it incorporates nicely throughout the chili.

Options for Substitutions

This cozy chili is really forgiving when it comes to swaps – here are some easy substitutions you can make:

• Ground turkey: You can easily swap the turkey for ground chicken, lean ground beef, or even ground pork. For a vegetarian version, try crumbled firm tofu or extra beans – just add them at the same time you’d add the meat.
• Pumpkin puree: If you’re out of pumpkin, butternut squash puree works perfectly. You can also use sweet potato puree, though it will give the chili a slightly different flavor profile.
• White cannellini beans: Great northern beans, navy beans, or even chickpeas make good substitutes. Really, any white bean will work fine in this recipe.
• Green bell pepper: Red, yellow, or orange bell peppers work just as well. You could also use poblano peppers for a bit more heat and smoky flavor.
• Chicken broth: Vegetable broth is a great substitute, especially if you’re making this vegetarian. Turkey or beef broth will also work perfectly.
• Smoked paprika: Regular paprika works fine if that’s what you have, though you’ll lose some of that smoky depth. A pinch of chipotle powder can add back some smokiness.

Watch Out for These Mistakes While Cooking

The biggest mistake when making turkey pumpkin chili is rushing the browning process – ground turkey can turn rubbery and flavorless if you don’t let it develop a nice golden crust, so resist the urge to stir it constantly and let it cook undisturbed for 3-4 minutes at a time.

Another common error is adding all the liquid at once, which can make your chili watery instead of thick and hearty – start with half the chicken broth and add more gradually as needed to reach your desired consistency.

Don’t forget to taste and adjust your spices halfway through cooking, as the pumpkin puree can mellow out the heat and you might need to add more chili powder or cayenne to get the flavor balance just right.

Finally, let your chili simmer for at least 20-30 minutes after adding all ingredients, as this time allows the flavors to meld together and the liquid to reduce into that perfect, spoon-coating texture.

What to Serve With Turkey Pumpkin Chili?

This hearty chili is perfect with warm cornbread or crusty dinner rolls for scooping up all those delicious beans and turkey. I love serving it over baked sweet potatoes or regular baked potatoes for a filling meal that plays up the fall flavors. You can also ladle it over cooked rice or quinoa if you want something a bit lighter, or try it with tortilla chips for a fun twist. Don’t forget to set out bowls of shredded cheese, sour cream, diced avocado, and fresh cilantro so everyone can customize their bowl just how they like it.

Storage Instructions

Refrigerate: This turkey pumpkin chili actually tastes even better the next day! Store it in the fridge in an airtight container for up to 4 days. The flavors really meld together overnight, making it perfect for meal prep or enjoying as leftovers throughout the week.

Freeze: Chili freezes like a dream, so I always make a double batch. Let it cool completely, then portion it into freezer-safe containers or bags and freeze for up to 3 months. I love having individual servings ready to go for busy weeknights.

Warm Up: To enjoy your chili again, just heat it on the stovetop over medium heat, stirring occasionally until warmed through. You can also microwave it in 30-second intervals, stirring between each one. Add a splash of broth if it seems too thick after storing.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 1050-1200
• Protein: 75-85 g
• Fat: 22-28 g
• Carbohydrates: 145-165 g

Ingredients

• 1 tbsp olive oil
• 1/2 medium onion, chopped
• 3 garlic cloves, minced
• 1 lb ground turkey (preferably thigh)
• 1 small green bell pepper, chopped
• 1 can (14 fl oz) diced tomatoes with juice
• 1 can (14 fl oz) pumpkin puree
• 1 can (14 fl oz) cannellini beans, drained
• 1 can (14 fl oz) red kidney beans, drained
• 2 tbsp chili powder
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1/4 tsp dried oregano
• 1/2 tsp cayenne pepper (if desired)
• 1 cup chicken broth
• Salt and pepper, to taste
• For serving: shredded mexican cheese, chopped cilantro, sour cream or greek yogurt, sliced avocado (optional)

Step 1: Sauté the Aromatics

• 1 tbsp olive oil
• 1/2 medium onion, chopped

In a large soup pot over medium-high heat, add the olive oil.

Once hot, add the chopped onion and sauté for about 5 minutes until translucent and fragrant.

Step 2: Cook the Turkey and Garlic

• 3 garlic cloves, minced
• 1 lb ground turkey (preferably thigh)

Add the minced garlic and ground turkey to the pot with the sautéed onions.

Cook for another 5 minutes, breaking up the turkey with your spoon as it browns.

During this step, I like to prep the remaining ingredients so they’re ready to go in the pot.

Step 3: Add Vegetables, Beans, Pumpkin, and Spices

• 1 small green bell pepper, chopped
• 1 can (14 fl oz) diced tomatoes with juice
• 1 can (14 fl oz) pumpkin puree
• 1 can (14 fl oz) cannellini beans, drained
• 1 can (14 fl oz) red kidney beans, drained
• 2 tbsp chili powder
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1/4 tsp dried oregano
• 1/2 tsp cayenne pepper (if desired)
• 1 cup chicken broth
• salt and pepper, to taste

Add the chopped green bell pepper, diced tomatoes (with their juice), pumpkin puree, drained cannellini and red kidney beans, chili powder, smoked paprika, ground cumin, dried oregano, cayenne pepper (if using), and chicken broth to the pot.

Season with salt and pepper to taste.

Stir everything together to combine.

Increase the heat to high until the mixture just comes to a boil, then reduce the heat and let it simmer for 10-15 minutes, stirring periodically.

I like to let it simmer uncovered for a bit so the flavors meld and the chili thickens slightly.

Step 4: Serve and Garnish

• shredded Mexican cheese (optional, for serving)
• chopped cilantro (optional, for serving)
• sour cream or Greek yogurt (optional, for serving)
• sliced avocado (optional, for serving)

Ladle the hot chili into bowls.

Serve as-is, or top with your choice of shredded Mexican cheese, chopped cilantro, sour cream or Greek yogurt, and sliced avocado for extra flavor and creaminess.

I always recommend at least a sprinkle of fresh cilantro – it adds a nice pop of brightness.

High Protein Turkey Pumpkin Chili

Delicious High Protein Turkey Pumpkin Chili recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 11 minutes mins

Cook Time 24 minutes mins

Total Time 35 minutes mins

Servings 4

Calories 1125 kcal

Ingredients

  

• 1 tbsp olive oil
• 1/2 medium onion, chopped
• 3 garlic cloves, minced
• 1 lb ground turkey (preferably thigh)
• 1 small green bell pepper, chopped
• 1 can (14 fl oz) diced tomatoes with juice
• 1 can (14 fl oz) pumpkin puree
• 1 can (14 fl oz) cannellini beans, drained
• 1 can (14 fl oz) red kidney beans, drained
• 2 tbsp chili powder
• 1 tsp smoked paprika
• 1 tsp ground cumin
• 1/4 tsp dried oregano
• 1/2 tsp cayenne pepper (if desired)
• 1 cup chicken broth
• salt and pepper, to taste
• for serving: shredded Mexican cheese, chopped cilantro, sour cream or Greek yogurt, sliced avocado (optional)

Instructions

 

• In a large soup pot over medium-high heat, add the olive oil. Once hot, add the chopped onion and sauté for about 5 minutes until translucent and fragrant.
• Add the minced garlic and ground turkey to the pot with the sautéed onions. Cook for another 5 minutes, breaking up the turkey with your spoon as it browns. During this step, I like to prep the remaining ingredients so they’re ready to go in the pot.
• Add the chopped green bell pepper, diced tomatoes (with their juice), pumpkin puree, drained cannellini and red kidney beans, chili powder, smoked paprika, ground cumin, dried oregano, cayenne pepper (if using), and chicken broth to the pot. Season with salt and pepper to taste. Stir everything together to combine. Increase the heat to high until the mixture just comes to a boil, then reduce the heat and let it simmer for 10-15 minutes, stirring periodically. I like to let it simmer uncovered for a bit so the flavors meld and the chili thickens slightly.
• Ladle the hot chili into bowls. Serve as-is, or top with your choice of shredded Mexican cheese, chopped cilantro, sour cream or Greek yogurt, and sliced avocado for extra flavor and creaminess. I always recommend at least a sprinkle of fresh cilantro – it adds a nice pop of brightness.