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You are here: Home / Recipes / Soups / Pumpkin Chili Recipe (low carb & gluten free)

Pumpkin Chili Recipe (low carb & gluten free)

Published October 1, 2019. Last updated July 12, 2020 by Lauren Vavala

Thanks for sharing!

Hearty and delicious, Pumpkin Chili is the ultimate mash up of two of fall’s most comforting foods! This chili has a unique, seasonal taste and is the perfect way to warm up on a chilly autumn day.

Close up of a white bowl of pumpkin chili on a white background

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‘Tis the season for all things pumpkin – even chili! I know it might sound strange. Pumpkin chili?  But trust me, it works!

Just like I never would have though that pumpkin and chocolate would taste so good together (I HIGHLY recommend you make these Pumpkin Chocolate Chip Muffins!), I was a bit skeptical that this recipe might not work out as I had hoped. Thankfully, I was wrong.

This chili is made with all of the common chili flavors you know and love with just a hint of pumpkin in each bite. It just has that little something extra to make it special and perfect for the season.

Why This Recipe Works

  • This recipe is actually low carb and gluten free! To lower the carb count even more, you can eliminate or reduce the amount of black beans.
  • Each bite has a hint of pumpkin flavor. It’s not so much pumpkin you’ll be overwhelmed. It’s just enough to know it’s there and make this dish feel special.
  • You can spice it up by adding some diced chipotle peppers, or keep it mild and just use a little adobo sauce to add some smoky flavor.

How to Make Pumpkin Chili

Prep!

The only prep work for this recipe is to mince the garlic and dice the shallot.

Create!

Cooked ground beef and chili spices in a Dutch oven

In a large stock pot or Dutch oven, heat the olive oil over medium-high and add the garlic and shallots. Cook until the shallots are softened, about 2-3 minutes.

Season the ground beef with salt and pepper and add to the pot. Sprinkle on the chili powder and cumin, then cook until no longer pink, about 5-7 minutes.

pumpkin chili in a Dutch oven

Lower the heat to medium and stir in the pumpkin puree, diced tomatoes, black beans (if using), beef stock, and adobo sauce.

Tip: for spicy chili add 1 or more diced chipotle peppers.

Cook until heated through, then lower and simmer at least 10 more minutes. As with all chili recipes, the flavors develop the longer it simmers, so don’t be afraid to cook it too long. Just be sure to check on it periodically.

Present!

Pumpkin chili in a white bowl with a spoon and a blue napkin in the background

Serve hot. I like to top this particular chili with avocado and cilantro, but you can add any of your favorite chili toppings.

Tips and Techniques for the Best Pumpkin Chili

  • You can lower the total carb count by eliminating or reducing the amount of black beans.
  • To make this chili spicy, add 1 or more chopped chipotles, depending on just how spicy you prefer your chili to be.
  • Store leftover chili in an air-tight container in the refrigerator. Use within 3-4 days.

FAQ’s

  • Is pumpkin puree low carb? Pumpkin is considered to be a lower carb vegetable. A 1/2 cup serving of pumpkin puree contains about 7 net carbs. While it may not be suitable for all of those on strict keto diets, it is appropriate for those following low carb diets.
  • Can you freeze leftover chili? Yes, you can freeze chili in freezer bags or air-tight containers. If kept at 0°F, it will last indefinitely, however, it’s best to use within 6-12 months.

Other Recipes to Try

  • Spiced Pumpkin Risotto
  • Pumpkin Spice Cream Puffs
  • Pumpkin Pie Spice Pancakes with Caramel Syrup

Love this Pumpkin Chili recipe? Follow me on Pinterest, Instagram, and Facebook for more!

Print

Pumpkin Chili

Hearty and delicious, Pumpkin Chili is the ultimate mash up of two of fall's most comforting foods! This chili has a unique, seasonal taste and is the perfect way to warm up on a chilly autumn day.
Course Main Dish
Cuisine American, Beef, Gluten Free, Low Carb
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 8 servings
Calories 432kcal
Author Lauren Harris

Ingredients

  • 1 tablespoon extra virgin olive oil
  • 4 cloves garlic * minced
  • 1/4 cup shallot * finely chopped
  • 2 pounds ground beef
  • 1/2 teaspoon salt
  • 1/4 teaspoon pepper
  • 3 tablespoons chili powder
  • 1 tablespoon ground cumin
  • 2 15 ounce cans pumpkin puree
  • 1 14.5 ounce can fire roasted diced tomatoes
  • 1 15.5 ounce can black beans, drained * leave out for keto version
  • 1 cup beef bone broth * or stock
  • 2 tablespoons adobo sauce * from canned chipotle peppers, optional

Instructions

  • Heat the olive oil over medium high in a Dutch Oven or large soup pot.
  • Add the garlic and shallots and cook 2-3 minutes, or until the shallots are just softened.
  • Add the ground beef to the pot and season with salt and pepper, then sprinkle on the chili powder and cumin.
  • Cook, breaking up, until no longer pink, about 5-7 minutes.
  • Lower the heat to medium and stir in the pumpkin puree, diced tomatoes, black beans (if using), beef stock, and adobo sauce.
  • Cook until heated through, then lower the heat and simmer at least 10 more minutes.

Notes

Tips and Techniques for the Best Pumpkin Chili

  • You can lower the total carb count by eliminating or reducing the amount of black beans.
  • To make this chili spicy, add 1 or more chopped chipotles, depending on just how spicy you prefer your chili to be.
  • Store leftover chili in an air-tight container in the refrigerator. Use within 3-4 days.
** Nutritional information is an estimate and may vary.
Omit the black beans = 14g carbs, 5g fiber, 9 net carbs.

Nutrition

Serving: 1g | Calories: 432kcal | Carbohydrates: 23g | Protein: 26g | Fat: 26g | Saturated Fat: 9g | Cholesterol: 81mg | Sodium: 1350mg | Potassium: 781mg | Fiber: 8g | Sugar: 5g | Vitamin A: 17660IU | Vitamin C: 8mg | Calcium: 108mg | Iron: 6mg

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Filed Under: Beef, Gluten Free, Low Carb, Main Dish, Recipes, Soups

Comments

  1. Marie says

    November 1, 2022 at 5:09 pm

    First time I ever added pumpkin to chili, so even though it was Halloween, I was nervous to try it. I’m so glad I did! Surprisingly, 2 cans of pumpkin disappear into this chili, leaving a subtle flavor. I was worried my husband wouldn’t love it, but he did! I didn’t have chili powder so I used pre-mixed taco seasoning, and I almost doubled the cumin. I didn’t have adobo sauce or chipotle peppers. I substituted a can of Trader Joe’s diced green chiles and it was still great! I will definitely make this again with all the ingredients the recipe calls for to see if it’s a big difference. Either way, it’s a keeper!

    Reply
  2. Sandra says

    October 23, 2022 at 5:09 pm

    I made the recipe but substituted veg. Broth and used a vegetarian form of beef called crumbles and it turned out delicious. it was a hit in my household.

    Reply
  3. Courtney | Love & Good Stuff says

    October 9, 2019 at 11:54 am

    This sounds really lovely! I can imagine that a subtle pumpkin flavour would be quite nice in chili. Can’t wait to try this!

    Reply
  4. Shadi Hasanzadenemati says

    October 9, 2019 at 11:42 am

    Can’t wait to try this recipe, I know my family will love it!

    Reply
  5. Beth says

    October 9, 2019 at 10:46 am

    The Fall is made for this chili! It hasn’t gotten to cold where I live but I won’t let that stop me from enjoying this chili!! Yum!

    Reply
  6. Jocelyn (grandbaby cakes) says

    October 9, 2019 at 10:29 am

    The pumpkin in this chili makes it so perfect and so flavorful! I loved it.

    Reply
  7. Ashley says

    October 9, 2019 at 10:08 am

    Oh my!! This looks like fall comfort in a bowl! Thanks for sharing this recipe – pinning to try later this season!

    Reply
  8. Jacqueline Meldrum says

    October 9, 2019 at 9:23 am

    Oh that looks gorgeous and I could easily make it veggie. Love that you included pumpkin. Just perfect for this time of year.

    Reply

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Welcome, I'm Lauren!

Delicious Little Bites is where I share all types of recipes from appetizers to desserts. You will also find plenty of keto, gluten free, and vegetarian recipes here to help you put a delicious meal on the table every night that the whole family will love! Read More...

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