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! 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. 

Enjoying a steamy bowl of this hearty pumpkin chili on the couch under a blanket with my fuzzy socks is one of my favorite dinner routines. It is thick and comforting with classic chili flavor and a little fall twist. You get a hint of pumpkin, but it doesn’t taste overly pumpkin-y.

Plus, it is loaded with fresh vegetables and no beans for a belly-pleasing meal. I put this easy recipe on repeat during the years I had tummy troubles!

The pumpkin serves as a way of thickening the chili and making it extra comforting without the use of flour or beans. 

Let’s discuss the simple ingredients for this easy instant pot pumpkin chili recipe.

​Ingredients for Instant Pot Pumpkin Chili:

Ground Beef: I use 90/10 lean grass-fed ground beef. Pick any kind of ground beef you love, or go with all ground turkey.

Ground Turkey: In addition to ground beef, I like using a pound of ground turkey to build a strong protein profile with a lot less fat content. Feel free to use all ground beef if you prefer.

Avocado Oil: Used to sauté the vegetables and brown the beef, we need a quality cooking oil.

Yellow Onion or Red Onion and Garlic: Onion and garlic provide a big flavor base for this savory instant pot pumpkin chili. You can adjust the amount up or down according to your personal taste.

Carrots, Bell Pepper: We’re tossing in come carrots and bell pepper for some sweet and smoky flavor and to add some freshness.

Diced Tomatoes: Mandatory in all hearty chili recipes! You can add more if you love a very tomato-y chili. Crushed tomatoes or fresh tomatoes work too.

Canned Pumpkin Puree: Crazy, right? We’re adding canned pureed pumpkin in order to make this tasty heartthrob. The pumpkin provides thickness, a little natural sweetness, creaminess, and some cozy winter squash carbs.

Chicken Broth: Used to thin out the chili to your desired consistency. Use less for very thick chili.

Seasonings: Chili Powder, Dried Oregano, Ground Cinnamon, Pumpkin Pie Spice, and Sea Salt are the seasonings we use in this delicious instant pot chili recipe.

Chili powder is typical in chili recipes, and the pumpkin spice and cinnamon are to provide warm fall flavor for this hearty autumn meal. Skip the pumpkin spice and the cinnamon if you’re skeptical, but I recommend both for the best results!

Recipe Customizations:

• If you can tolerate beans, add 2 cans of black beans, pinto beans, white beans, or any kind of beans you like.
• 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 or volume.
• 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.

Now that we’ve covered the main ingredients, let’s make this easy recipe all chili season long!

How to Make Instant Pot Pumpkin Chili:

Plug in your instant pot and press the Sauté function. Add the oil and 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 meat and mix into the vegetables. Cook until the meat has browned, about 5 minutes. Add the remaining ingredients and stir well.

​Secure the lid on the Instant Pot and press Manuel or the Chili function and set the time to 50 minutes. Be sure your pressure cooker is in its defaulted high pressure mode. Allow the Instant Pot to naturally release for 10 to 15 minutes for the best results. Or if you’re in a hurry, quick release with by turning the steam release valve. Give the chili a big stir and taste it for flavor. Season to taste with salt and pepper. If you feel the chili need some tang, add a little apple cider vinegar to bring some acidity.

​Serve with your favorite chili toppings and enjoy!

The best part is this tasty meal is even better the next day after the flavors have had more time to develop!

Store leftovers in an airtight container in the refrigerator for up to 10 days.

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, fresh cilantro, and any toppings you love can go on board!

Dig cornbread? Make my Paleo Cornbread or my Gluten-Free Cornbread for the ultimate experience.

Can I make this on the stove top or in the crock pot?

​The short answer is yes! 

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.

What it comes down to is this chili just needs to be made regardless of the avenue, because: YUM.

All of that said, I do prefer the electric pressure cooker method. 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.

The next time you’re craving lots of chili, whip up this big batch recipe. It is perfect for the pumpkin lover and also folks who love hiding vegetables in their meals.

If you’re looking for an anti-inflammatory chili recipe that is nightshade-free, make my Nightshade-Free AIP Chili recipe!

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

Ready, set, chill!

Instant Pot Paleo Pumpkin Chili

4.60 from 77 votes

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

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Prep Time 15 minutes minutes

Cook Time 50 minutes minutes

Inactive Time 10 minutes minutes

Total Time 1 hour hour 15 minutes minutes

Servings: 8 servings

Ingredients

• 2 Tbsp avocado oil
• 1 small red onion diced (omit for Low-FODMAP)
• 2 large carrots peeled and chopped
• 1 or 2 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-oz) can diced tomatoes
• 2 (15-oz) 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. 
• Add the remaining ingredients and stir well. 
• 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. 
• 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. 

Video

Notes

To make recipe Low-FODMAP, omit the onion and garlic and add 1 tablespoon of cider vinegar or mustard.

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Nutrition

Serving: 1of 8 · Calories: 455kcal · Carbohydrates: 55g · Protein: 32g · Fat: 19g · Fiber: 15g · Sugar: 10g

Author: Julia

Course: Main Dishes

Cuisine: American

Keyword: beef, instant pot, low-carb, paleo chili recipe, pressure cooker, pumpkin chili, turkey

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