Description

This hearty Pumpkin Turkey Chili is a cozy fall favorite combining lean ground turkey, nutrient-rich pumpkin puree, white beans, and vibrant spinach for a comforting and flavorful meal. The blend of spices including chili powder, cinnamon, and cocoa powder adds depth and warmth to this delicious, protein-packed chili, perfect for chilly evenings.

Ingredients

Scale

Vegetables

1 large yellow onion, diced (about 2 cups)
1 medium bell pepper (red, yellow, or orange), diced
6 garlic cloves, minced (or 3/4 teaspoon garlic powder)
4 cups baby spinach leaves

Protein & Beans

1⅓ pounds ground turkey or chicken (90 to 93 percent lean)
One 15-ounce can white beans, drained and rinsed

Canned & Liquid Ingredients

One 28-ounce can diced tomatoes with liquid
¼ cup tomato paste (no salt added)
One 14-ounce can pumpkin puree
1 cup reduced-sodium chicken or vegetable broth

Spices & Seasonings

2 tablespoons chili powder
1 tablespoon cocoa powder
1½ teaspoons ground cinnamon (or 1 tablespoon pumpkin pie spice)
2½ teaspoons ground cumin
1 teaspoon kosher salt
½ teaspoon ground black pepper
½ teaspoon cayenne pepper (optional)

Optional Toppings

Avocado slices
Sour cream or Nonfat plain Greek yogurt
Cilantro

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Instructions

Prepare the pot: Liberally coat a large pot or Dutch oven with oil spray and warm over medium-high heat to get it ready for sautéing.
Sauté onions and peppers: Add the diced onion and bell pepper to the pot and sauté, stirring occasionally, for about 7 minutes until the onion becomes soft and translucent.
Add garlic: Stir in the minced garlic and cook for about 30 seconds until fragrant, ensuring the garlic does not burn.
Cook ground turkey: Add the ground turkey or chicken to the pot and use a spatula or large spoon to break up the meat as it cooks. Continue cooking for about 6 to 7 minutes until the meat is fully cooked and no longer pink.
Add remaining ingredients: Stir in the white beans, diced tomatoes with liquid, tomato paste, pumpkin puree, reduced-sodium broth, chili powder, cocoa powder, cinnamon or pumpkin pie spice, cumin, kosher salt, black pepper, and optional cayenne pepper until everything is well combined.
Simmer the chili: Reduce the heat to low and let the chili simmer gently for 20 to 30 minutes, stirring occasionally to allow flavors to meld.
Add spinach: Right before serving, stir in the fresh baby spinach leaves until wilted and evenly distributed throughout the chili.
Serve: Ladle the chili into bowls and top as desired with avocado slices, nonfat plain Greek yogurt or sour cream, and chopped cilantro for added creaminess and freshness.
Instant Pot alternative: Use the sauté function on the Instant Pot to complete steps 1 to 5. Then cook on high pressure for 15 minutes with a natural release. Add the spinach just before serving as described.

Notes

Turkey Pumpkin Chili is a perfect fall dish combining ground turkey, tomatoes, canned pumpkin, white beans, and spinach for a nutritious and comforting meal.
Using lean ground turkey keeps the chili lower in fat while maintaining protein content.
The addition of cocoa powder and cinnamon provides unique warmth and complexity often missed in traditional chili recipes.
Spinach invigorates the dish with added vitamins and a fresh contrast to the hearty base.
For a spicier chili, include cayenne pepper or add chili flakes.
Instant Pot method reduces overall cooking time and makes this recipe ideal for busy weeknights.
Toppings like avocado, Greek yogurt, or cilantro complement the chili’s rich flavors.*

Nutrition

Serving Size: 1 1/2 cups
Calories: 300 kcal
Sugar: 10 g
Sodium: 570 mg
Fat: 8 g
Saturated Fat: 1.5 g
Unsaturated Fat: 6 g
Trans Fat: 0 g
Carbohydrates: 31 g
Fiber: 8 g
Protein: 27 g
Cholesterol: 55 mg