Pumpkin may seem like an odd thing to put in chili, but it does a lot of work. A can of pumpkin purée melts into the pot, thickens the broth, and makes the chili feel rich and creamy without any cream. In this high protein pumpkin chicken chili, it simmers with lean ground chicken, kidney beans, cannellini beans, and fire-roasted tomatoes. Each 1-cup serving has 19 grams of protein and just 117 milligrams of sodium.
The seasoning is where the fall flavor comes in. Chili powder, cumin, and paprika give you the taste you expect from a pot of chili, and a little pumpkin pie spice, thyme, and sage add a warm, earthy note. Everything cooks in one Dutch oven, which makes this an easy pumpkin chili for a weeknight, with plenty left over for lunch the next day.
Looking for more ways to fill a bowl this season? Browse our full collection of healthy chili recipes. And if you are a pumpkin lover, check out all of our fall-inspired healthy pumpkin recipes.
A lot of chili gets its flavor from fatty ground beef and plenty of salt. This healthy pumpkin chili builds flavor in other ways. Lean ground chicken and two kinds of beans provide plenty of protein with almost no saturated fat, and the beans, pumpkin, and vegetables add fiber that keeps you full. In place of salt, the chili relies on fire-roasted tomatoes, garlic, jalapeño, and 9 different spices, and every canned ingredient is no-salt-added. That's how it stays low in sodium and still tastes like a real bowl of chili. And it does all of this for 167 calories a serving.
Here's a closer look at what you get in each bowl:
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It can be. Pumpkin is low in calories and high in fiber and vitamin A, so whether the chili is healthy comes down mostly to the meat and the salt. Using lean ground chicken and no-salt-added canned goods, as this recipe does, keeps both saturated fat and sodium low.
Chicken chili is usually a good source of protein, but the amount depends on how much chicken and how many beans go into the pot. This one uses a full pound of lean ground chicken and two cans of beans, which is enough to count as high protein.
Add more lean meat, stir in an extra can of beans, or use a leaner meat in place of regular ground beef. A spoonful of plain nonfat Greek yogurt on top adds a few more grams and works well in place of sour cream.
It does, and most people can't pick out the pumpkin at all. It tastes mild and a little earthy, and it softens the heat from the chili powder and jalapeño, so the chili still tastes savory.
This version uses lean ground chicken, pumpkin purée, kidney beans, cannellini beans, fire-roasted tomatoes, unsalted chicken broth, onion, orange bell pepper, jalapeño, and garlic, seasoned with chili powder, cumin, and a mix of fall spices. Grated cheddar and chopped avocado are optional toppings.
You can. Stir it in with the broth and tomatoes so it has time to blend in as the chili simmers. Just make sure the can says 100% pure pumpkin. Pumpkin pie filling looks almost the same on the shelf, but it has added sugar and spices that would make the chili taste like dessert.
Pumpkin pie spice is usually a blend of cinnamon, ginger, nutmeg, and cloves, and a small amount goes a long way in savory food. Half a tablespoon spread across the whole pot adds warmth that matches the pumpkin and sage.
Fresh pumpkin works if you use a small sugar pie pumpkin. Skip the large pumpkins sold for carving, which are stringy and watery. Roast the pumpkin, scoop out the flesh, and purée it until smooth, then use about 1¾ cups in place of the can. Fresh purée is often thinner, so let the chili simmer uncovered for the last 10 minutes if it looks loose.
If you like lean poultry in your chili, these recipes are worth a try. The two white chicken chilis use white beans, lime, and cilantro for a lighter, brighter bowl, and the turkey chilis stay closer to a classic red chili.
If this chili has you looking at a can of pumpkin a little differently, keep going. These recipes use pumpkin in savory dishes, from a quick pasta sauce to a smooth, low sodium soup.
Back in the chili pot, a few ingredients do most of the work:
Once you've made the chili as written, it's easy to change things up. Each of these starts with the same pumpkin base and spices:
Recipe yields 8 servings
In a large Dutch oven, heat the olive oil over medium heat until shimmering. Add the yellow onion, orange pepper, and jalapeño; cook until vegetables are beginning to soften, about 3 to 5 minutes. Add the minced garlic and cook until fragrant, about 30 seconds.
Add ground chicken and spices (chili powder, pumpkin pie spice, cumin, thyme, paprika, sage, garlic powder, onion powder, and black pepper). Cook over medium-low heat until chicken is fully browned, about 8 to 10 minutes.
Add the remaining ingredients (chicken broth, pumpkin purée, brown sugar, tomatoes, kidney beans, and cannellini beans) to the Dutch oven; stir to combine. Bring to a gentle boil. Reduce heat to medium low, cover, and simmer for 30 minutes, stirring occasionally.
Remove from heat and serve topped with grated cheddar cheese and sliced avocado, if desired. Store leftovers in an airtight container in the refrigerator for up to 4 days, or in the freezer for up to 3 months.
The stovetop method is the quickest, but this chili also adapts well to a slow cooker or a pressure cooker:
Like most chili, this one tastes even better the next day, so it's a good recipe to make ahead:
With lean chicken, two kinds of beans, and plenty of vegetables, a bowl of this chili is a full meal on its own. If you'd like something on the side, a square of our fluffy diabetic cornbread is a classic match, and a crunchy apple cabbage slaw adds a cool, crisp contrast to the warm spices. For something lighter, a simple green salad with a lemon vinaigrette works just as well.
99% lean ground turkey breast cooks the same way and turns this into a turkey pumpkin chili. Ground chicken or turkey with more fat will also work, but the saturated fat will go up.
Any no-salt-added beans you have on hand, like pinto or great northern beans, can replace the kidney or cannellini beans.
Canned butternut squash purée or mashed cooked sweet potato gives the chili a similar thick texture and a slightly sweeter flavor.
Unsalted vegetable broth keeps the sodium just as low.
For a milder chili, remove the seeds and ribs, or leave the jalapeño out and add a pinch of cayenne at the end to taste.
Maple syrup works in the same amount, or you can leave it out. The sugar is only there to round out the acidity of the tomatoes.
Chili night doesn't have to mean chicken every time. These recipes use lean beef or skip the meat entirely, and each one stays under 300 milligrams of sodium per serving.
