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 my readers (you’uns!)!

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! It 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.

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 Saute mode and add the avocado oi.

Once hot, add the chopped chicken and brown 3 to 5 minutes, until much liquid is seeping out.

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

Stir 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 Saute 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 yellow onion, chopped (optional) and 3 cloves garlic.
• Add more of any of the seasonings – for a more traditional chili flavor, increase the chili powder to 2 to 3 tablespoons.
• Add 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 @TheRoastedRoot on Instagram!

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Pumpkin Chicken Chili

Yield: 4 servings

Prep Time: 10 minutes

Cook Time: 40 minutes

Total Time: 50 minutes

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

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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

1. 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.
2. 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.
3. Add the pumpkin puree and chicken broth, cover and bring to a full boil. Reduce heat to a simmer and cook 15 minutes.
4. 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.
5. Serve chili with choice of toppings. I serve with coconut milk yogurt and chives!

Nutrition Information

Yield 4 Serving Size 1 of 4
Amount Per Serving Calories 346Total Fat 11gUnsaturated Fat 0gCarbohydrates 17gFiber 6gSugar 9gProtein 36g