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• My New Pumpkin Chili Recipe Deserves a Spot on Your Fall Menu
• Ingredients & Substitutions
• How To Make Pumpkin Chili
• My Recipe Tips
• Pumpkin Chili Recipe card
• Serving Ideas
• Recipe Reviews

My New Pumpkin Chili Recipe Deserves a Spot on Your Fall Menu

This pumpkin chili started as a twist on two Wholesome Yum reader favorites: my classic chili and my low carb version . I lightened it up with ground turkey and broth, used just one can of beans, and added pumpkin puree for a cozy fall upgrade. It’s not super pumpkin-y, promise. I added just enough to give it a touch of sweetness and a cozy, hearty texture. Here’s what makes this version totally worth adding to your fall dinner menu:

• Cozy flavor balance – The chili powder, cumin, and garlic give it that classic, bold flavor, but the pumpkin softens the edges with a light sweetness and improves the texture. It’s subtle, but you can taste the difference in every bite.
• Thick and hearty – Since I only used one can of beans and lighter ground meat, I worried it wouldn’t be as satisfying. I shouldn’t have! This pumpkin turkey chili still feels like a complete, filling meal.
• Simple pantry ingredients – Most of them are probably in your kitchen already. The only “extra” is canned pumpkin, which I always have around this time of year, anyway.

If you’re craving something comforting with a little fall flair, this pumpkin chili recipe is a must. I plan to serve this dish on Halloween night this year. Make it with me!

“Made this tonight, it’s absolutely delicious!! I didn’t alter a thing and it turned out amazing. Next time I might try adding a little pumpkin pie spice to see how it enhances the flavour. Will definitely make this again.”

-Sheri

More Reviews

Ingredients & Substitutions

Here I explain the best ingredients for my pumpkin chili recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Pumpkin Puree – I used canned pumpkin for convenience. You can roast pumpkin yourself until very soft and puree it — you’ll need 1 3/4 cups for an equivalent amount. I recommend sugar pie pumpkins, or even roasted butternut squash (mashed) would work beautifully.
• Ground Turkey – I went with ground turkey to lighten things up. Ground beef, ground pork, or ground chicken would all work.
• Olive Oil – This is my go-to for sauteeing. Any neutral cooking oil works.
• Aromatics – Including garlic and onion ! If you’re short on time, jarred garlic is okay — about 4 teaspoons is the equivalent. You can also sneak in extra veggies with this step, like carrots or bell peppers.
• Tomato & Chile Base – I used a mix of diced tomatoes (with liquid), tomato paste , and canned green chiles . It gives the pumpkin chili a tangy, slightly smoky base without extra steps.
• Beans – I used one can of kidney beans , but chili is super flexible. Black beans, pinto beans, or whatever you’ve got will work. You can also omit them to lighten it up more, or add an extra can to make it even heartier.
• Chicken Broth – I usually have homemade chicken broth or bone broth in the fridge, but if not, I just go with reduced sodium from a carton.
• Worcestershire Sauce – A splash adds a savory depth that makes the chili taste like it’s been simmering for hours. Coconut aminos makes an okay substitute if you need one.
• Herbs & Spices – To give it that classic chili vibe, I used a simple blend of chili powder , cumin , dried oregano , sea salt , black pepper , and a bay leaf .

How To Make Pumpkin Chili

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Saute the aromatics. Heat some oil in a Dutch oven , and cook the onion until it starts to soften and get a little color. Toss in the garlic and saute until it smells amazing.
2. Brown the turkey. Turn up the heat and add the ground turkey. Break it up with a wooden spoon and cook until browned.

1. Add the rest. Stir in the tomatoes, pumpkin puree, tomato paste, green chiles, beans, broth, Worcestershire, and all the spices. I also add a bay leaf.
2. Simmer and serve. Bring the pumpkin chili to a boil, then turn it down low and let everything simmer until the flavors come together. I highly recommend toppings (see below) for serving!

My Recipe Tips

• Grab a very large Dutch oven. I use this one . This pumpkin chili recipe makes about 10 cups, and starts out with more before simmering, so you need the space! You can cut the recipe in half if you don’t have one that big, it’s just less convenient because you’ll be left with partial cans of many of the ingredients.
• Feel free to drain the turkey if you like. I personally don’t for extra flavor. Ground turkey is pretty lean and doesn’t make this pumpkin chili greasy at all.
• Remove the bay leaf before digging in. It has a tough, papery texture that’s not pleasant.
• Taste and adjust at the end. Depending on your broth or tomatoes, you might want a pinch more salt or an extra dash of chili powder before serving.
• Want more sweet pumpkin flavor? Add 1/2 to 1 teaspoon of pumpkin pie spice to lean more into those warm fall vibes.

Ingredients

Tap underlined ingredients to see the ones I use.

• 1 tbsp Olive oil ▢
• 1/2 large Onion (chopped) ▢
• 8 cloves Garlic (minced) ▢
• 2 lb Ground turkey ▢
• 2 15-oz cans Diced tomatoes (with liquid) ▢
• 1 15-oz can Pumpkin puree ▢
• 1 6-oz can Tomato paste ▢
• 1 4-oz can Green chiles (with liquid) ▢
• 1 15-oz can Kidney beans (drained and rinsed) ▢
• 1 cup Chicken broth (reduced sodium) ▢
• 2 tbsp Worcestershire sauce ▢
• 1/4 cup Chili powder ▢
• 2 tbsp Cumin ▢
• 1 tbsp Dried oregano ▢
• 2 tsp Sea salt ▢
• 1 tsp Black pepper ▢
• 1 medium Bay leaf (optional) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Heat the oil in a large pot or Dutch oven over medium heat. Add the onion and sauté for 5-7 minutes , until it’s starting to brown.
2. Add the garlic and cook for about 1 minute , until fragrant.
3. Increase heat to medium-high. Add the ground turkey and cook for 10-12 minutes , breaking apart with a wooden spoon, until browned.
4. Add the diced tomatoes, pumpkin puree, tomato paste, green chiles, beans, chicken broth, Worcestershire sauce, chili powder, cumin, oregano, salt, and pepper to the pot. Stir until combined. Place the bay leaf in the middle, if using.
5. Bring the pumpkin chili to a boil. Reduce heat to low, cover and simmer for 45 minutes . Remove the bay leaf before serving.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you help you build flavor, get the best texture, and make this pumpkin chili your own.
• Store: Transfer leftovers to an airtight container and keep them in the fridge for up to 5 days. The flavors deepen as it sits, and the texture thickens up nicely.
• Meal prep: Make the full batch and portion into containers for easy meals throughout the week. It keeps well in the fridge for 4 to 5 days, or you can freeze extras for later.
• Reheat: Warm it on the stovetop or in the microwave until hot. If it gets too thick in the fridge, stir in a splash of broth or water when reheating.
• Freeze: This chili keeps well in the freezer for up to 3-6 months. Thaw in the fridge overnight and reheat as usual.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Pumpkin Chili

Serving Ideas

Pumpkin chili is already cozy on its own, and it gets even better with a few toppings or sides to turn it into a full fall meal:

• Toppings – I like sour cream, shredded cheese, avocado, and fresh cilantro. You can also add sliced jalapenos, lime wedges, or even a handful of tortilla chips for crunch.
• Breads – This turkey pumpkin chili is perfect with a side of cornbread or my almond flour biscuits .
• Salad – Keep those fall vibes rolling and pair it with a fall salad or sweet pomegranate salad . If you swapped the pumpkin for butternut squash, use the extra to make my vibrant roasted butternut squash salad .

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Pumpkin Chili

My pumpkin chili recipe is a cozy bowl of comfort with tender ground turkey, warm spices, and a thick, rich texture from the pumpkin puree.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/pumpkin-chili/

Ingredients

• 1 tbsp Olive oil
• 1/2 large Onion (chopped)
• 8 cloves Garlic (minced)
• 2 lb Ground turkey
• 2 15-oz cans Diced tomatoes (with liquid)
• 1 15-oz can Pumpkin puree
• 1 6-oz can Tomato paste
• 1 4-oz can Green chiles (with liquid)
• 1 15-oz can Kidney beans (drained and rinsed)
• 1 cup Chicken broth (reduced sodium)
• 2 tbsp Worcestershire sauce
• 1/4 cup Chili powder
• 2 tbsp Cumin
• 1 tbsp Dried oregano
• 2 tsp Sea salt
• 1 tsp Black pepper
• 1 medium Bay leaf (optional)

Instructions

1. Heat the oil in a large pot or Dutch oven over medium heat. Add the onion and sauté for 5-7 minutes , until it’s starting to brown.
2. Add the garlic and cook for about 1 minute , until fragrant.
3. Increase heat to medium-high. Add the ground turkey and cook for 10-12 minutes , breaking apart with a wooden spoon, until browned.
4. Add the diced tomatoes, pumpkin puree, tomato paste, green chiles, beans, chicken broth, Worcestershire sauce, chili powder, cumin, oregano, salt, and pepper to the pot. Stir until combined. Place the bay leaf in the middle, if using.
5. Bring the pumpkin chili to a boil. Reduce heat to low, cover and simmer for 45 minutes . Remove the bay leaf before serving.

Maya’s Recipe Notes

Serving size: 1 cup

• Tips: Check out my recipe tips above to help you help you build flavor, get the best texture, and make this pumpkin chili your own.
• Store: Transfer leftovers to an airtight container and keep them in the fridge for up to 5 days. The flavors deepen as it sits, and the texture thickens up nicely.
• Meal prep: Make the full batch and portion into containers for easy meals throughout the week. It keeps well in the fridge for 4 to 5 days, or you can freeze extras for later.
• Reheat: Warm it on the stovetop or in the microwave until hot. If it gets too thick in the fridge, stir in a splash of broth or water when reheating.
• Freeze: This chili keeps well in the freezer for up to 3-6 months. Thaw in the fridge overnight and reheat as usual.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)