Hearty Pumpkin Chili Recipe: 22g Protein & Cozy Spice Magic

There’s nothing like the smell of chili simmering on a crisp fall day—it wraps you up in warmth just like your favorite sweater. But here’s my little secret: I stir in a can of pumpkin purée to give it this velvety richness that’ll make your spoon stand upright. Don’t worry, it’s not sweet like pie! The first time I made this pumpkin chili for a football Sunday, my brother kept sneaking spoonfuls from the pot before kickoff. Now it’s our family’s go-to game day feast—packed with protein, cozy spices, and that magic orange boost that makes everyone ask for seconds.

Why You’ll Love This Pumpkin Chili

This isn’t just any chili—it’s your new fall obsession waiting to happen. Let me tell you why it’s about to become your weekly staple:

• Protein power: Whether you go beef, turkey, or vegetarian with beans, each hearty bowl packs 22g of protein to keep you full for hours.
• Cozy vibes in every bite: Cumin and chili powder mingle with that sneaky pumpkin purée to create warmth you can actually taste—like autumn in a bowl.
• Set-it-and-forget-it easy: Dump everything in your slow cooker before work, or let the Instant Pot work its 20-minute magic when you’re crunched for time.
• Heat it your way: That optional cayenne lets you dial up the spice from “Sunday supper” to “game day fireball” with just a quarter teaspoon.
• Meal prep superstar: It tastes even better the next day (truth!), making it perfect for weight loss programs or busy weeknight dinner swaps.

Pro tip: Double the batch and freeze half—your future self will thank you during those hectic holiday weeks!

Ingredients for Pumpkin Chili

Gathering these simple ingredients takes less time than the first quarter of a football game! I always use my trusty enameled cast iron pot for perfect browning, but any heavy pan will do. Here’s exactly what you’ll need:

• 1 lb ground beef or turkey (or swap in 2 cups cooked black beans for vegetarian)
• 1 can (15 oz) pumpkin purée – not pie filling! (I love using homemade roasted pumpkin purée when I’ve got extra time)
• 1 medium onion, diced small (about 1 cup)
• 2 cloves garlic, minced (don’t you dare use that jarred stuff!)
• 1 bell pepper, any color, chopped (I go for red—extra sweetness)
• 1 can (14.5 oz) diced tomatoes with their juices
• 2 cups beef or vegetable broth (low-sodium so you control the salt)

The flavor boosters:

• 2 tbsp chili powder (the good stuff from the Mexican aisle)
• 1 tsp cumin (toast whole seeds and grind them if you’re feeling fancy)
• 1 tsp smoked paprika (regular works too, but smoked adds depth)
• ½ tsp cayenne pepper (omit if you’re spice-shy)
• Salt and black pepper to taste

See? Nothing weird or complicated—just pantry staples that turn into something magical. The pumpkin purée vanishes into the background but works like a sous-vide precision cooker would—silky texture without screaming “I’M HERE!”

How to Make Pumpkin Chili

Okay, let’s transform those humble ingredients into a pot of cozy magic! This pumpkin chili is so easy, you’ll wonder why you ever bothered with those meal delivery services. Trust me—I’ve made this at least two dozen times, and it’s foolproof. Here’s how it all comes together:

1. Brown the meat like you mean it. Crank up your stove to medium heat and get that ground beef or turkey sizzling in your favorite pot (or use my go-to slow cooker chili method if you’re skipping the stovetop step). Break it into crumbles with a wooden spoon—I leave some bigger chunks for texture. Drain any excess fat, unless you’re using lean turkey, then just let those golden bits stick to the pan for flavor.
2. Dump, stir, and walk away. Toss everything into your slow cooker—meat, pumpkin purée, onion, garlic, bell pepper, tomatoes, broth, and spices. Give it a good stir so the pumpkin disappears into the mix like a culinary ninja. If you’re using an Instant Pot, this is when you’d switch to high pressure for 20 minutes (quick release when done).
3. Let time do its thing. For slow cookers, set it on low for 6-8 hours (or high for 4 if you’re impatient). The longer it simmers, the deeper those flavors get—like a good relationship. Pro tip: Taste around hour 6 and adjust cayenne if you want more kick. It’s your chili—make it sing!
4. Finish with flair. Right before serving, check the seasoning. Sometimes I add an extra pinch of salt or a squeeze of lime to brighten things up. If it’s thicker than you like, stir in a splash of broth. Too thin? Let it bubble uncovered for 10 minutes.

That’s it! Serve it steaming hot with all the fixings, or pack it for meal planning—this chili gets even better after a night in the fridge. Just try not to eat it straight from the container with a spoon (no judgment if you do).

Pumpkin Chili Variations and Tips

The beauty of this pumpkin chili is how easily it bends to your cravings—whether you want it vegetarian, fiery, or extra indulgent. Here’s how I tweak it depending on who’s coming to dinner:

Vegetarian Powerhouse: Swap the meat for 2 cups of black beans or lentils (trust me, they soak up those spices beautifully). Add them when you’d normally toss in the broth—just remember canned beans only need to heat through, while dried lentils should simmer until tender.

Spice Lover’s Dream: Double the cayenne if you dare, or stir in a minced jalapeño with the bell pepper. My brother adds a splash of hot sauce at the end for an extra kick—it’s his game day ritual!

Creamy Comfort: Stir in a handful of shredded cheddar right before serving (it melts into silky ribbons), or dollop with sour cream. For a dairy-free twist, blend in a scoop of homemade pumpkin purée to amplify that velvety texture.

Pro Tips:

• Let it sit overnight—the flavors marry like magic, making it perfect for meal planning.
• Toast your spices in a dry pan for 30 seconds before adding them—it wakes up their flavors!
• If using canned pumpkin, opt for organic—it tends to have a richer, less metallic taste.

See? Endless possibilities from one cozy pot. Now go make it your own!

Serving and Storing Pumpkin Chili

This pumpkin chili is like a blank canvas for toppings—it’s all about the finishing touches! Pile on shredded cheddar (the sharper, the better), cool dollops of sour cream, or creamy avocado slices. For crunch, I love crushed tortilla chips or pickled jalapeños. Pair it with honey-drizzled cornbread or a crisp fall salad with apples and pecans—trust me, the contrast is everything.

Now, for keeping the goodness going: Leftovers keep beautifully in the fridge for 3-4 days (though mine never lasts that long). Freeze portions in airtight containers for up to 3 months—just thaw overnight in the fridge. To reheat, warm it gently on the stove with a splash of broth to bring back that perfect consistency. Pro tip: The spices mellow over time, so add an extra pinch of chili powder when reheating for that just-made flavor!

Pumpkin Chili Nutrition Information

One steaming bowl of this pumpkin chili (about 1 cup) packs about 280 calories—far lighter than those meal delivery companies’ versions! Here’s the scoop per serving: 12g fat (4g saturated), 22g protein to keep you full, 18g carbs with 5g fiber to keep things moving. The sodium hits around 450mg, but you can lower that by using no-salt-added tomatoes and broth.

Quick heads up: Nutrition facts can swing based on your ground meat’s leanness, broth brand, or if you go wild with cheese toppings! It’s always smart to check labels if you’re tracking closely for weight loss programs or dietary needs. But honestly? Just enjoy every cozy bite—it’s pure comfort with benefits.

More Cozy Fall Recipes to Try

If you loved this pumpkin chili, wait until you try my creamy pumpkin pasta—it’s autumn comfort in every bite! For a silky smooth option, my butternut squash soup never fails to warm you up. Get more cozy inspiration on Pinterest—my go-to for fall recipe ideas!

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