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    Make It Skinny Please » Recipes » Main Dishes » Turkey Pumpkin Chili recipe (stove top + Instant Pot)

    Published: Sep 29, 2021 · Modified: Oct 5, 2022 by Toni Dash · 13 Comments

    Turkey Pumpkin Chili recipe (stove top + Instant Pot)

    Weight Watchers Points1
    Calories: 264kcal
    Carbs: 25.6g
    Protein: 20.8g
    Fats: 9g
    Jump to Recipe

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    Turkey Pumpkin Chili title

    This Turkey Pumpkin Chili recipe is hearty, filling and satisfying. It's a skinnier chili recipe too for guilt-free cold weather comfort food dining.

    Turkey Pumpkin Chili title
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    turkey pumpkin chili title image

    There is nothing like a big pot of chili on cold nights! Why not change it up from traditional chili too?

    Easy pumpkin chili is an easy weeknight meal perfect for the fall season. It's a simple recipe made with regular ingredients found in mainstream grocery stores.

    Changing it up with lean turkey, black beans, white beans, chili spices and the addition of pumpkin makes it a great recipe for cooler temperatures.

    Jump to:
    • Easy Pumpkin Turkey Chili recipe
    • What makes this skinny?
    • Recipe Ingredients + Notes
    • Topping ideas
    • Variations
    • How to make Turkey Pumpkin Chili
    • How to make Instant Pot Turkey Chili
    • Storing Leftovers
    • How to freeze it
    • More recipes you'll love!
    • Recipe

    Easy Pumpkin Turkey Chili recipe

    This is a great recipe for a busy day. There is very little preparation required and it cooks in 20 minutes.

    Like most chili recipes it has even more flavor the following day. Leftovers become perfect to make any day. It freezes well too!

    What makes this skinny?

    • Using extra lean ground turkey versus ground beef
    • Very little oil used
    • Lots of vegetables for flavor and substance
    turkey pumpkin chili bowl really close

    Recipe Ingredients + Notes

    Olive oil. Only one tablespoon is needed for sautéing the vegetables.

    Green Bell Pepper. Use a medium bell pepper, chopped. Other color bell peppers can also be substituted like yellow bell pepper, red peppers or orange peppers.

    Yellow Onion. One medium onion, chopped.

    Garlic cloves. Use four cloves peeled and minced.

    Ground turkey. Use extra lean or 99% fat free turkey. Any ground turkey can be used but the nutritional and points info is based on extra lean.

    Canned diced tomatoes. One 28-ounce can is used (or two 14.5 ounce tomatoes). We love petite diced tomatoes but any diced tomatoes work.

    Canned black beans. One 14.5 ounce can, drained and rinsed.

    Canned cannellini beans. One 14.5 ounce can, drained and rinsed.

    Pumpkin puree. One 14.5-ounce can or 1 ½ cup homemade pumpkin puree can be used.

    Fat free Chicken broth. We used fat free chicken broth for the calorie savings but any chicken broth or chicken stock will work.

    Chili powder. Gives the classic chili flavor.

    Cumin. Ground cumin is another classic earthy flavor in chili recipes.

    Salt. We love kosher salt due to the less salty flavor.

    Black pepper. Use freshly ground black pepper is possible.

    Cinnamon. This adds a flavor booster. The cinnamon flavor rounds out the chili powder and adds a subtle sweetness that gives the chili great flavor.

    turkey pumpkin chili ingredients labelled

    Topping ideas

    • Sliced green onion
    • sliced jalapeno peppers
    • Non-fat plain Greek yogurt or reduced fat sour cream instead of a dollop of sour cream
    • chopped fresh cilantro
    • Grated cheese (reduced fat cheddar cheese works great)
    • Sliced avocado
    • Pepitas

    Variations

    Ground chicken. Ground chicken can be substituted. Ground turkey cooks more easily in our opinion but chicken can also be substituted.

    Use different beans. If desired change up the beans. Traditional red kidney beans can be used, or any canned beans you love.

    Like it spicy? Add some red pepper flakes (either in the recipe or sprinkle on a bowl when serving) or cayenne pepper.

    Use leftover turkey. Instead of cooking ground turkey use leftover turkey chopped. Great after Thanksgiving recipe.

    turkey pumpkin chili bowl

    How to make Turkey Pumpkin Chili

    STEP 1. Sauté

    Heat the oil in a large pot or Dutch oven over medium-high heat. Sauté the onion and green pepper for 5 minutes or until the onion is translucent (photos 1-2).

    Add the garlic and sauté 30-60 seconds more (photo 2).

    Add the turkey and cook until no pink color remains (photo 3).

    turkey pumpkin chili recipe steps 1-4 e

    STEP 2. Add remaining ingredients

    Add the remaining ingredients: diced tomatoes, beans, pumpkin puree, chicken broth, and spices.

    STEP 3. Simmer

    Bring the chili to a low boil, reduce heat to medium-low and simmer for 20 minutes (photo 4).

    STEP 4. Serve

    Serve warm as is or with favorite things on top!

    How to make Instant Pot Turkey Chili

    1. Use a 6-quart Instant Pot.
    2. Use the SAUTE function to sauté the vegetables and the turkey (follow the direction but in the Instant Pot).
    3. Add the remaining ingredients. Stir together.
    4. Seal and cook on High Pressure for 15 minutes. Follow by a natural release.

    Storing Leftovers

    Allow the chili to cool and store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave.

    How to freeze it

    Allow the turkey pumpkin white bean chili to cool fully. Store in a freezer safe airtight container for up to 4-6 months. I love using this freezer block maker to freeze the soup in bags. It's a mold that forms in the bag and after it's frozen you have easily stackable bags of soup!

    Thaw in the refrigerator and reheat on the stove top or microwave.

    turkey pumpkin chili bowl spoonful overhead

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    • Asparagus Soup
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    Recipe

    turkey pumpkin chili

    Turkey Pumpkin Chili

    Weight Watchers Points1
    Click to track Weight Watchers Points
    Turkey Pumpkin Chili is a lean, flavor packed chili recipe that's ready in 30 minutes. Full of wholesome ingredients and fall flavors. Satisfying and delicious! Stove top and Instant Pot methods.
    5 from 139 votes
    Print Pin Rate
    Course: Main Course
    Cuisine: American
    Diet: Gluten Free, Low Calorie
    Prep Time: 10 minutes minutes
    Cook Time: 25 minutes minutes
    Total Time: 35 minutes minutes
    Servings: 6 1 ½ cup servings (total yield: approximately 10 cups)
    Calories: 264kcal
    Author: Toni Dash
    Prevent your screen from going dark

    Ingredients

    • 1 tablespoon olive oil
    • 1 medium green bell pepper chopped
    • 1 medium yellow onion chopped
    • 4 medium garlic cloves minced
    • 1 pound (16 ounces) extra lean ground turkey
    • 1 28-ounce can diced tomatoes
    • 1 14.5-ounce can black beans drained and rinsed
    • 1 14-ounce can cannellini beans drained and rinsed
    • 1 14-ounce can pumpkin puree
    • 1 cup fat free chicken broth
    • 2 tablespoons chili powder
    • 1 ½ teaspoons cumin
    • 1 teaspoon kosher salt
    • ½ teaspoon black pepper
    • ¼-1/2 teaspoon cinnamon

    Optional Topping ideas

    • fresh chopped cilantro
    • sliced avocado
    • sliced green onion
    • non-fat plain Greek yogurt or reduced fat sour cream
    • grated cheese
    • pepitas

    Instructions

    Stove Top method

    • In a large pot, heat the oil on medium-high heat. Add the onions and green pepper and cook for 5 minutes or until onions are translucent.
    • Add the ground turkey and cook until it is done and no longer pink.
    • Add the garlic and cook for 30-60 seconds.
    • Add in the remaining ingredients: diced tomatoes, black beans, cannellini beans, pumpkin puree, chicken broth, chili powder, cumin, salt, pepper and cinnamon.
      Stir until well mixed. Reduce heat to medium-low and simmer for 20 minutes.
    • Bring to a low boil then reduce heat to medium-low and simmer for 20 minutes.
    • Serve warm with your choice of toppings.

    Instant Pot method

    • Turn the Instant Pot on SAUTE. Add the oil.
    • Add the onions and green pepper and cook until onions are translucent. Add the garlic and cook for 30-60 seconds.
    • Turn off the SAUTE function.
    • Add in the remaining ingredients: diced tomatoes, black beans, cannellini beans, pumpkin puree, chicken broth, chili powder, cumin, salt, pepper and cinnamon. Stir to combine.
    • Seal the Instant Pot lid and vent. Cook on HIGH PRESSURE for 15 minutes.
    • When cooking completes, allow a NATURAL RELEASE.
      When pressure is released, serve!

    Notes

    Storing Leftovers
    Allow the chili to cool and store in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave.
    How to freeze it
    Allow the turkey pumpkin white bean chili to cool fully. Store in a freezer safe airtight container for up to 4-6 months.
    Thaw in the refrigerator and reheat on the stove top or microwave.
    Weight Watchers points on previous program (WW SmartPoints):
    • Green: 5
    • Blue: 1
    • Purple: 1

    Nutrition

    Serving: 1.5cup | Calories: 264kcal | Carbohydrates: 25.6g | Protein: 20.8g | Fat: 9g | Saturated Fat: 2.2g | Cholesterol: 54mg | Sodium: 939mg | Potassium: 426mg | Fiber: 8.3g | Sugar: 8.3g | Calcium: 109mg | Iron: 4mg
    Turkey Pumpkin Chili title
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    ABOUT THE AUTHOR

    TONI DASH
    Toni Dash head shot

    Toni Dash, is a Certified Nutritional Coach and certified Weight Loss Specialist, writer/blogger, photographer, chief recipe developer and creator of Make It Skinny Please. She has been developing easy to make, well-tested recipes since 2010. Her slimmed down recipes using real food ingredients bring excitement to the dining table and never taste like 'diet food'. Toni has been featured in numerous publications and on culinary websites for her creative, delicious recipes and travel features. For more details, check out her About page.

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    Reader Interactions

    Comments

      5 from 139 votes (126 ratings without comment)

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      Recipe Rating




    1. Rachael says

      December 07, 2022 at 9:23 am

      5 stars
      I added extra beans, this is a great recipe. Adding pepitas on top was a great tip for some crunch.

      Reply
    2. Savita says

      February 04, 2022 at 7:55 am

      5 stars
      This looks so hearty and satisfying.

      Reply
    3. Emily Flint says

      February 04, 2022 at 7:49 am

      5 stars
      We loved this spin on chili! My son could eat chili every night of the week and loved your version so I guess I'll be making this one all the time. Thanks for the great recipe!

      Reply
    4. Dana Sandonato says

      February 04, 2022 at 7:16 am

      5 stars
      Nothing beats a good hearty ground turkey chili! I love the addition of pumpkin. So seasonal and filling!

      Reply
    5. Claudia Lamascolo says

      February 04, 2022 at 6:42 am

      5 stars
      I love this addition of flavors wow what a healthy alternative! Everything looks fantastic!

      Reply
    6. Dannii says

      February 04, 2022 at 6:33 am

      5 stars
      This was delicious. So hearty and comforting! I freezed a batch too.

      Reply
    7. Geetanjali Tung says

      September 30, 2021 at 7:41 am

      5 stars
      A hearty and delicious chili. I love the ingredients added.

      Reply
    8. Amanda Dixon says

      September 29, 2021 at 4:16 pm

      5 stars
      I love a good turkey chili, and this was perfect for fall. It doesn't get more comforting than this!

      Reply
    9. Beth Reilly says

      September 29, 2021 at 9:54 am

      5 stars
      We love adding pumpkin to our chili! This recipe is amazing!

      Reply
    10. Lisalia says

      September 29, 2021 at 9:29 am

      5 stars
      YUMMY! All the best fall flavors and packed with protein and healthy veggies! Thanks for this easy and seasonally perfect chili. LOVED it.

      Reply
    11. Matt Taylor says

      September 29, 2021 at 9:04 am

      5 stars
      I agree, nothing like a bowl of hot chili on cold nights. This turkey chili recipe is awesome and so flavorful. I like that it is a bit healthier too!

      Reply
    12. Jill says

      September 29, 2021 at 7:54 am

      5 stars
      I love the Fall flavors in this chilli! Makes it so hearty and comforting! Plus we have leftovers for the next day!!

      Reply
    13. Gloria says

      September 29, 2021 at 7:12 am

      5 stars
      Just in time for comfort food season. Chili is always a hit. My family devoured this recipe.

      Reply

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    Welcome! I’m Toni. I'm a Certified Nutrition Coach and NASM certified Weight Loss Specialist. I'm excited to share Classic Recipes made more calorie friendly using real food!

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