Bean-less paleo pumpkin chili made easily in the Instant Pot (or on your stove top!). This one-pot meal comes together quickly and is healthy comfort food at its finest! I have also included a Low-FODMAP option for my friends with gut issues.
When the weather begins to cool off, chili is one of the first comfort food meals I crave. You may have noticed this, since there is no shortage of chili recipes on this site!
I also crave winter squash, particularly butternut squash and pumpkin, once the fall hits, so for me it seems natural to combine these two forces (chili and winter squash) into one ultra amazing mega force.
There’s just nothing like a flavorful, meaty stew situation to soothe and warm the body.
Of course, eating this pumpkin chili on the couch under a blanket with my much coveted fuzzy socks is one of my favorite dinner routines.
Just me, my coziest, and my big ass bowl of chili.
Let’s talk flavor and texture.
This chili is super thick and comforting with a classic chili flavor with a little fall twist. You get a hint of pumpkin, but it doesn’t taste overly pumpkin-y.
The pumpkin serves as a way of thickening the chili and making it extra comforting without the use of flour or beans.
What Type of Ground Beef Should I Use?:
I always use grass-fed beef because it contains more nutrients than grain-fed. Grass-fed beef is a great source of protein, iron, and contains a nice dose of omega-3 fats.
An added bonus, is it tastes better than grain-fed beef (in my opinion). I use 85/15 beef, which makes this chili super flavorful.
You can go with your preferred fat content if you’re looking to keep your fat intake low.
Instant Pot v. Stove Top v. Crock Pot
I made this chili in my Instant Pot, which is the best decision I’ve made in weeks.
Not only does the Instant Pot method take the same amount of preparation time as the stove top method, but the cook time is lightning quick (we’re talking 20 minutes), and it turns out crazy flavorful and the meat is SO TENDER!
So basically, the pumpkin chili tastes as though you have slow cooked it for 8 hours, when all you’ve done is Instant Potted it for 20 minutes.
Do you not own an Instant Pot? That’s totally cool.
I have included instructions for both the stove top and the Instant Pot method in the recipe card to give you preparation options. You basically perform all the same steps, but allow the chili to simmer for 1 to 3 hours.
To prepare the recipe in your slow cooker, you can simply add every last ingredient to your slow cooker and cook on low for 6 hours, or you can pre-sauté the vegetables and brown the meat in a separate skillet before adding everything to the slow cooker.
…And really what it comes down to is this chili just needs to be made regardless of the avenue, because: YUM.
For the meat portion of this recipe, I used one pound of grass-fed ground beef and one pound of ground turkey (I used Diestel). You can change up the type of meat you use depending on your preference and dietary needs.
I use organic canned pumpkin, but if you like roasting your own pumpkins, I highly support you using fresh!
Make sure you use a good quality chili powder, or you can make your own homemade blend! The chili powder is what gives this whole thing most of its pomp and circumstance.
Serving Options:
I eat this paleo pumpkin chili with a dollop of store-bought coconut milk yogurt, which I find to be like delightful fairy creatures dancing on my tongue.
You can absolutely top the chili with sour cream and cheese if the dairies do you well, avocado, crispy bacon, red onion, you name it…it’s your chili party and you’ll top how you want to.
If you’re looking for an anti-inflammatory chili recipe that is nightshade-free, make my Nightshade-Free AIP Chili recipe!
As always, let’s discuss:
Recipe Adaptations:
- If you can tolerate beans, add 2 cans of black beans (or 1 black, 1 pinto)
- Omit the red onion and garlic if you’re sensitive to FODMAPs
- Ramp up the pumpkin pie spice for a more explosive fall flavor experience.
- Add carrots and/or butternut squash for some more veggie action.
- Serve it up over quinoa, rice, or spaghetti squash (<- I LOVE CHILI OVER SPAGHETTI SQUASH) if you’re in desperate need of more carbohydrate.
- Are you sensitive to tomatoes? You can easily skip the diced tomatoes – simply add ½ cup of additional chicken broth.
- Feel like changing the pumpkin to butternut squash, roast and mash a small butternut squash and use it to replace the pumpkin.
Ready, set, chill!
More Healthy Soup, Stew, and Chili Recipes:
- Instant Pot Beef Stew
- Italian Wedding Soup with Rice
- Hearty Ground Turkey Soup with Vegetables
- Instant Pot Steak and Potato Soup
- Immunity-Boosting Turmeric Chicken Soup
My cookbook, Paleo Power Bowls, is now available! CLICK HERE to check it out. Thank you for your support!
If you make this recipe, please feel free to share a photo and tag @The.Roasted.Root on Instagram!
Instant Pot Paleo Pumpkin Chili
Ingredients
- 2 Tbsp avocado oil
- 1 small red onion diced (omit for Low-FODMAP)
- 2 large carrots peeled and chopped
- 1 green bell pepper cored and chopped
- 4 cloves garlic omit for Low-FODMAP
- 1 pound grass-fed ground beef
- 1 pound ground turkey
- 1 15-ounce can diced tomatoes
- 2 15-ounce cans pureed pumpkin
- 1 cup chicken bone broth
- 3 Tbsp chili powder
- 1 Tbsp dried oregano
- 2 tsp sea salt to taste
- 1 tsp Pumpkin Pie Spice
- 1/2 tsp ground cinnamon
Instructions
- Turn your Instant Pot on to Saute and add the oil. Wait for the Instant Pot to heat up for a minute or two then add the onion. Cook, stirring occasionally, until onion begins to sweat, about 3 minutes. Add the carrots, pepper, and garlic and continue cooking another 2 minutes.
- Add the ground beef and ground turkey and mix into the vegetables. Cook until the meat has browned, about 5 minutes.Â
- Add the remaining ingredients and stir well.Â
- Secure the lid on the Instant Pot and press the Chili function and set the time to 50 minutes. Allow the Instant Pot to release for 10 to 15 minutes, or quick release with the vent.Â
- Serve with desired toppings and enjoy!
Stove Top Instructions:
- Follow the same instructions above using a large stock pot or Dutch oven, heated over medium on the stove top. Once the meat has browned and all ingredients are stirred in, cover, lower heat to low, and cook at a very gentle boil for 30 minutes to 3 hours.Â
Video
Notes
Nutrition
Thank you for letting us taste test this recipe, because is was absolutely delicious. My doubting thomas soulmate became a firm believer! The mild warmth was perfect for our cool Fall evening.
Absolutely! I was happy to share it 😀 xo
I have been craving soups / chilis / stews like crazy lately (even though it’s still in the 80s here! lol) – this looks SO good – I love that it uses pumpkin to thicken it up!
How many calories per serving?? I made this yesterday and it’s WONDERFUL but I can’t seem to see the calorie content here.
It is really a healthy and delicious recipe with full of nutrients. As a Nutritionist i can say this nutritious food will enjoyable for anybody. Thank you so much for sharing this recipe, I will must try to home.
I made this tonight and it was so yummy! We did crumble in some cornbread… yum! I loved it as is but would probably add more spice next time for a little zip. Thank you!!!
What does FODMAP stand for?
FODMAP- is an acronym derived from Fermentable oligo-, Dimono-saccharides and Polyos. FODMAP – are short chain carbohydrates that are poorly absorbed in the small intestine.
Hi, I been anti beef for a while now (17yrs to be exact) and I see that your recipe calls for a pound of beef. I am wondering if I can make it all with ground turkey or chicken? I am sure it is possible but do you recommend it.
Hi there! No problem at all – you can absolutely use ground turkey or chicken and it will still turn out great. My preference would be ground turkey, and if you can find the dark grind of ground turkey, that would be best. I usually opt for the higher fat content in ground turkey, as the lean grinds are just too lean and the meat often turns out harder and drier. Hope you love the chili! xo
I absolutely loved this!! It’s the perfect combination of flavors-perfect for a cold fall/winter cozy night in. I’ve made this 3 times now, adding butternut squash pieces and substituting the pumpkin for sweet potato when I was out. Thank you so much for posting 🙂
Ooooh the butternut squash addition sounds marvelous!! So happy you like the chili, Natalie! I really appreciate the sweet note! xo
This was delicious! I used slightly less pumpkin so I could have some to mix with my yogurt in the morning :). Followed the recipe otherwise. The perfect mix of savory and slightly sweet spices!
This looks great, but I am confused about the stove top instructions. Simmering the chili for 30 minutes to 3 hours is a huge gap. Why the gap? Would it be better to use a slow cooker? Maybe cook the meat and veggies in a skillet and then dump all the ingredients in the crock pot on low (maybe high?) For several hours? What are your thoughts?
Hi Emily,
The timeline is completely a matter of preference. The chili will be ready in 30 minutes, but the longer it cooks, the more flavorful it becomes. You can definitely make the chili in a slow cooker too. I would recommend 4 to 6 hours on high or 8 to 10 hours on low. Hope you enjoy! xo
Delicious!!! I only used ground turkey and added black beans & butternut squash. Not to hot, so it was perfect for my daughter, who doesn’t like her food to spicy. I added a pinch of cayenne pepper to mine. And coconut yogurt on top for both. Lunch on day 2, was better than dinner the night before. ???
Sounds so lovely! Thanks for letting me know, Rachel! xo
This looks delicious! Do you think I could double the recipe and still fit it in a standard instant pot? I’d like to have leftovers for the week and making it for football watching with my extended family. Thanks!
Not the author but I think you would need to fry the meat in batches, as 4 lbs would end up being really hard to evenly brown, but once that’s done should be no issue cooking it up, I think a 6qt would be perfect, even better with an 8!
This chili is amazing!! I’ve made it a couple of times now and have shared with neighbors – they loved it! I did double the recipe the second time to freeze in individual servings. The spice amped up after freezing so I may cut back on the heat next time. It’s on my favorite list this winter for sure!!
Thanks!
I’m so thrilled you like it, Suzi! And that’s so sweet of you to share 😀 Thank you for the sweet note! xo
is it natural pressure release on the instant pot
Can we make this vegetarian. What to substitute for turkey and beco
I always get the burn warning when I make this. What am I doing wrong?
Hi Jamie,
Oh strange, that’s never happened to me before! Generally that means there isn’t enough liquid in the Instant Pot. I would recommend adding 1/2 to 1 cup additional chicken broth to be sure the IP registers enough liquid 🙂 Hope that helps! xo
Do the three Tablespoons of chili powder make it very spicy? I don’t eat spicy food and my children won’t either 😕. Any suggestions?
@Isabel, I am not the author/creator of this recipe, but we don’t eat spice In my family either, so I just added 2 tbs of chili and it was not spicy at all. My children enjoy it very much.
The only issue I found with your recipe, is the assumption that all instant pots have a chili function, and no instructions of time for any other setting like manual. I tried googling the conversion with no luck.
Ah, my mistake. The chili function is the same as the regular manual pressure setting. You can just press the Manual/Pressure Cook button and set the time and you’re good to go. xoxo
Sooo good! And even better as leftovers!! A new family fave in regular rotation.
Wahoo! I’m happy you and your family enjoy it! And yes! The leftovers are supreme! xo
This looks good, and I’m wanting to make it. But I’m a little confused about the cooking time. In you preamble section, you mention Instant Potting it for 20 minutes (several times), but then in the recipe itself, you say 50 minutes. I’ve Instant Potted stuff in the past too long and it turned to mush, so wanted to check that the 50 minutes (plus pressure build-up time in addition to the 10-15 minute natural release) was not a typo. Thank you.
Love new recipes
Can you please clarify if the cook time (in the instant pot) is 30 minutes or 50 minutes? The overview says cook time is 30 min, but the recipe instructions say to set the instant pot for 50 min.
Hi Missy! My apologies for the confusion. I typically cook mine for 50 minutes, which I know seems like a long time for the Instant Pot. I find the longer cooking time and allowing the pot to naturally release makes for the absolute best chili. Nevertheless, you could actually cook the chili for just 20 minutes and it would technically be done. I just prefer a longer approach 🙂 Hope this helps! xo
Is there a typo somewhere? You say cook time is 20 minutes but recipe says 50 minutes.
Hi Margaret! Thanks for catching that! That was a typo on my end. I have actually done both 50 and 20 and I personally like the flavor and texture of 50 minutes better, but most folks prefer less cooking time to have food on the table quicker. In essence, If you’re okay with spending the extra time, go for 50. Otherwise, stick with 20. Hope you love the chili! xoxo