Pumpkin Chicken Chili (Paleo, Low-FODMAP)

Pumpkin chicken chili made bean-less for a lower-carb, paleo and Low-FODMAP approach to chicken chili! This cozy chili recipe is so easy to make and is so nice and comforting for chilly fall weather. Stove top and Instant Pot instructions are included in this post!

One of my favorite recipes on this site is the Instant Pot Paleo Pumpkin Chili I posted last year.

I made it so many times over the fall and winter and it was by far my most requested recipe among my family. PLUS it was a huge hit among you all, my loyal readers!!

WELL

While I was visiting Montana last month, we had a few days of rain, which made me instantly crave chili.

The pumpkin chili from last year came to mind and I thought it would be so nice to make it with chicken. I whipped it up and low and behold, it was just what I needed!

This paleo pumpkin chicken chili makes for a lovely cold weather meal!

It only requires a handful of ingredients, most of which are spices you likely already have!

The whole recipe took me only 45 minutes from start-to-finish to make the chili, making it ideal for a busy weeknight meal. 

As an alternative, the recipe can be cooked slower to allow more flavors to come out for those fun lazy weekend cooking projects.

Instant Pot fanatics – you can also make the chili in a pressure cooker! The instructions to do so are below.

Let’s make it!

How to Make Pumpkin Chicken Chili:

Heat the avocado oil in a Dutch oven or stock pot over medium heat.

Add the chopped chicken and brown 3 to 5 minutes, until much liquid is seeping out. (Note: if you’re adding onion and garlic, do so now with the chicken!)

Stir in the seasonings (chili powder, oregano, basil, ginger, cinnamon and sea salt), carrots and bell pepper and continue cooking 1 to 3 minutes, until spices are fragrant.

Add the pumpkin puree and chicken broth, cover and bring to a full boil. Reduce heat to a simmer and cook 15 minutes. Remove cover, add the chopped heirloom (or vine-ripened) tomato and continue cooking at a gentle boil, stirring occasionally, until chili reaches desired thickness, about 20 to 30 minutes.

Serve chili with choice of toppings. I serve with coconut milk yogurt and chives!

Instant Pot Instructions:

Plug in your Instant Pot and turn it on to Sauté mode and add the avocado oi.

Once hot, add the chopped chicken and brown 3 to 5 minutes, until much liquid is seeping out. (note: if you’re adding onion and garlic, do so now with the chicken!)

Stir in the seasonings (chili powder, oregano, basil, ginger, cinnamon and sea salt), carrots and bell pepper and continue sautéing 1 to 3 minutes, until spices are fragrant.

Add in the pumpkin puree, chicken broth, and heirloom tomato. Secure the lid on the Instant Pot and press Pressure Cook. Adjust the time to 10 minutes and make sure the pressure release valve is on Sealing. Once the cook cycle is complete, allow the Instant Pot to go into its Keep Warm mode for 5 minutes. 

Manually release the remaining pressure. Serve immediately with choice of toppings, or for a thicker chili, put the Instant Pot back onto Sauté mode and boil the chili until it reaches desired thickness, about 10 to 15 minutes.

Recipe Adaptations:

• If you don’t follow a low-FODMAP diet, add ½ cup chopped yellow onion, and 3 cloves of minced garlic.
• Add more of any of the seasonings – for a more traditional chili flavor, increase the chili powder to 2 to 3 tablespoons.
• Incorporate in any of your favorite veggies. Cauliflower, broccoli, and zucchini would be great!
• If you like spicier chili, add 1 jalapeno or serrano.
• Use ground beef or turkey instead of chicken.

Enjoy this bowl of comforting pumpkin bliss!

My cookbook, Paleo Power Bowls, is now available! CLICK HERE to check it out. Thank you for your support!

If you make this Pumpkin Chicken Chili, please feel free to share a photo and tag @The.Roasted.Root on Instagram!

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4.78 from 27 votes

Pumpkin Chicken Chili

Bean-free pumpkin chicken chili for a paleo, low-fodmap easy chicken chili recipe that is gentle on the digestive system.

Prep Time10 minutes mins

Cook Time40 minutes mins

Total Time50 minutes mins

Course: Main Dishes

Cuisine: American

Servings: 4 servings

Calories: 346kcal

Author: Julia

Ingredients

• 2 Tbsp avocado oil
• 1 1/4 lbs boneless skinless chicken breasts chopped
• 1 Tbsp chili powder
• 1 tsp dried oregano
• 1 tsp dried basil
• 1/2 tsp ground ginger
• 1/4 tsp ground cinnamon
• 1/2 tsp sea salt to taste
• 1/2 green bell pepper chopped
• 2 large carrots peeled and chopped
• 1 15-ounce can pumpkin puree
• 1 cup chicken bone broth
• 1 medium heirloom tomato chopped

For Serving:

• coconut milk yogurt
• chives

Instructions

• Heat the avocado oil in a Dutch oven or stock pot over medium heat. Add the chopped chicken and brown 3 to 5 minutes, until much liquid is seeping out. (note: if you're adding onion and garlic, do so now with the chicken!)
• Stir in the seasonings (chili powder, oregano, basil, ginger, cinnamon and sea salt), carrots and bell pepper and continue cooking 1 to 3 minutes, until spices are fragrant.
• Add the pumpkin puree and chicken broth, cover and bring to a full boil. Reduce heat to a simmer and cook 15 minutes.
• Remove cover, add the chopped heirloom (or vine-ripened) tomato and continue cooking at a gentle boil, stirring occasionally, until chili reaches desired thickness, about 20 to 30 minutes.
• Serve chili with choice of toppings. I serve with coconut milk yogurt and chives!

Notes

If you don’t follow a Low-FODMAP diet, add 1/2 cup to 1 cup of chopped yellow onion and 3 cloves of minced garlic.

Nutrition

Serving: 1of 4 | Calories: 346kcal | Carbohydrates: 17g | Protein: 36g | Fat: 11g | Fiber: 6g | Sugar: 9g

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