Heart Healthy Butternut Squash Chili

(5.0)
By Adam Fisher
Updated 12/17/2025
Dietitian Reviewed: Christina Wright, RD, LDN
Approved for These Diets:
Heart Healthy | Gluten Free | Diabetic
Heart Healthy Butternut Squash Chili
Photo Credit: Baldwin Publishing Staff Photographer

Embrace classic comfort food with our heart-healthy Butternut Squash Chili. Bursting with fiber-rich butternut squash, lean protein and savory spices, this chili caters to a healthy lifestyle as well as your taste buds! This recipe is specifically designed to be low in sodium, making it a satisfying meal that supports your blood pressure goals while delivering a deep, smoky flavor from cumin and paprika.

Whether you are looking for a nutritious weeknight dinner or a crowd-pleasing dish for a gathering, this chili offers a perfect balance of nutrients and seasonal flavor. By utilizing 90% lean ground beef and no-salt-added vegetables, you can enjoy a hearty bowl that fits perfectly into a heart-healthy or diabetic-friendly diet.

Total Time
60 minutes
Servings
10
Calories
208

What Makes This Heart Healthy Butternut Squash Chili Healthy

This chili is a nutrient-dense powerhouse that combines lean protein with high-fiber vegetables like butternut squash and zucchini to promote satiety and heart health. By replacing high-sodium canned goods with low-sodium alternatives and savory spices, it provides a blood-pressure-friendly meal option that doesn't skimp on comfort.

Key Health Highlights

  • Rich in Fiber: Butternut squash and zucchini provide essential fiber to support digestive health and cholesterol management.
  • Lean Protein Source: Using 90% lean ground beef ensures a high-protein meal with reduced saturated fat.
  • Heart-Healthy Sodium Levels: Prepared with no-salt-added tomatoes and low-sodium sauce to help manage blood pressure.
  • Nutrient-Dense Vegetables: Packed with celery, onions, and garlic, which offer antioxidants and vitamins.
  • Potassium-Rich: Butternut squash is a great source of potassium, which is vital for heart function.
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FAQs About Butternut Squash Chili

Yes, butternut squash is rich in potassium and fiber, both of which are essential for maintaining healthy blood pressure and cholesterol levels.

Absolutely. Brown the beef first, then combine all ingredients except the zucchini in your slow cooker and cook on low for 6–8 hours, adding the zucchini in the final 30 minutes.

Yes, the high fiber content in butternut squash can actually help manage cholesterol by interfering with the absorption of dietary cholesterol in the gut.

It can be, provided you use lean proteins, plenty of vegetables, and strictly limit the sodium from canned beans, broths, and salt.

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Ingredients

Recipe yields 10 servings

Directions

  1. Step 1

    In a large saucepan, brown the beef over medium heat. In a colander, drain the beef over a bowl and discard the fat. Set the beef aside.

  2. Step 2

    Lightly coat the same saucepan with nonstick cooking spray. Add onion, celery, butternut squash and garlic and sauté over medium heat until onion is translucent. Add the reserved beef, chili powder, cumin, oregano, salt and paprika and stir.

  3. Step 3

    Add the tomato sauce, water and diced tomatoes with their liquid and stir. Add the crushed beef bouillon and Worcestershire sauce and stir. Simmer on low, covered, stirring occasionally, for 20 to 30 minutes, or until the squash is almost tender. Add the zucchini and stir. Continue to simmer for 5 to 10 minutes, or until zucchini is tender. Serve with the cheddar cheese and sliced green onion, if desired.

Nutrition Facts

Serving Size:
1 cup

208
Calories
10
g
Fat
58
mg
Cholesterol
107
mg
Sodium
9
g
Carbs
3
g
Sat. Fat
2
g
Fiber
21
g
Protein
5
g
Sugars

Alternative Cooking Methods

  • Slow Cooker (Crockpot): To adapt this for a slow cooker, brown the beef in a pan and drain the fat as directed. Transfer the beef to the slow cooker along with all ingredients except the zucchini. Cook on low for 6–8 hours or on high for 3–4 hours. Stir in the zucchini during the last 30 minutes of cooking until tender.
  • Instant Pot: Use the sauté function to brown the beef and sauté the vegetables. Add the remaining ingredients (except zucchini), seal, and cook on high pressure for 10 minutes with a natural release. Stir in the zucchini at the end using the sauté function for 5 minutes.

Serving & Storage Tips

  • Serve this chili hot, garnished with sliced green onions or a dollop of plain non-fat Greek yogurt as a heart-healthy alternative to sour cream. 
  • Leftovers can be stored in an airtight container in the refrigerator for up to 4 days. 
  • This chili also freezes exceptionally well; store in freezer-safe containers for up to 3 months and thaw in the fridge overnight before reheating on the stovetop.

What to Serve with Chili:

This chili pairs beautifully with a side of our Heart Healthy Corn Bread for a classic combination. For a lighter pairing, serve it alongside a crisp green salad with a Lemon Vinaigrette or a side of Roasted Vegetables to round out the meal with even more antioxidants.

Ingredient Substitutions

You can substitute 90% lean ground turkey or chicken to further reduce saturated fat while maintaining high protein levels.

If fresh squash is unavailable, frozen cubed butternut squash or even sweet potatoes work well as a high-fiber substitute.

Omit the beef and add an extra can of no-salt-added black beans or pinto beans to maintain the hearty texture and protein content, and use vegetable bouillon.

If you cannot find sodium-free bouillon, use 1 cup of no-salt-added beef broth and omit the 1 cup of water.

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