Instant Pot Paleo Pumpkin Chili

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!


Instant Pot Paleo Pumpkin Chili - quick, easy, flavorful healthy pumpkin chili perfect for the fall months. | #paleo #primal #instantpot #lowcarb #pressurecooker

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.

Instant Pot Paleo Pumpkin Chili - quick, easy, flavorful healthy chili perfect for the fall months. | #paleo #primal #instantpot

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-saute 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.

Instant Pot Paleo Pumpkin Chili - quick, easy, flavorful healthy pumpkin chili perfect for the fall months. | #paleo #primal #instantpot #lowcarb #pressurecookerFor the meat portion of this recipe, I used one pound of grass-fed ground beef (I used ButcherBox) 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.


Instant Pot Paleo Pumpkin Chili - quick, easy, flavorful healthy hearty pumpkin chili perfect for the fall and winter months. | #paleo #primal #instantpot #lowcarb #pressurecooker #pumpkin #glutenfree

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:

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 @TheRoastedRoot on Instagram!

Instant Pot Paleo Pumpkin Chili - quick, easy, flavorful healthy pumpkin chili perfect for the fall months. | #paleo #primal #instantpot #lowcarb #pressurecooker

Instant Pot Paleo Pumpkin Chili

Course: Main Course
Cuisine: American
Keyword: beef, instant pot, low-carb, pressure cooker, turkey
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
Servings: 8 servings
Calories: 455 kcal
Author: Julia

Pressure cooker pumpkin chili made with no beans for a paleo chili recipe




  1. 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.

  2. Add the ground beef and ground turkey and mix into the vegetables. Cook until the meat has browned, about 5 minutes. 

  3. Add the remaining ingredients and stir well. 

  4. 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. 

  5. Serve with desired toppings and enjoy!

Stove Top Instructions:

  1. 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. 

Nutrition Facts
Instant Pot Paleo Pumpkin Chili
Amount Per Serving (1 of 8)
Calories 455 Calories from Fat 171
% Daily Value*
Fat 19g29%
Carbohydrates 55g18%
Fiber 15g63%
Sugar 10g11%
Protein 32g64%
* Percent Daily Values are based on a 2000 calorie diet.
Instant Pot Paleo Pumpkin Chili - quick, easy, flavorful healthy chili perfect for the fall months. | #paleo #primal #instantpot #whole30 #glutenfree #dinner #lowcarb

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  1. Shirley

    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.

  2. JoAnna

    How many calories per serving?? I made this yesterday and it’s WONDERFUL but I can’t seem to see the calorie content here.

  3. Nutritionist Mira

    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.

  4. Hillary Gras

    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!!!

  5. Dean

    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.

  6. ND

    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.

    1. Julia Post author

      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

  7. Natalie

    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 🙂

  8. Elizabeth

    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!

  9. Emily

    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?

    1. Julia Post author

      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

  10. Rachel Dropps

    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. ???

  11. Samira

    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!

    1. Nick

      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!

  12. Suzi

    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!!

    1. Julia Post author

      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


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