High-Protein Turkey Pumpkin Chili
Hearty ground turkey chili with pumpkin, warm spices, and a rich tomato base — high-protein, low-carb, and ready in 35 minutes
This high-protein turkey pumpkin chili is cozy, flavorful, and surprisingly light. Lean ground turkey, pumpkin, and classic chili spices simmer together into a thick, satisfying bowl that delivers 26 g of protein and only 12 g net carbs per serving.
Completely sugar-free, low-carb friendly, and perfect for cool evenings or meal prep.
Why you’ll love this chili
- 26g protein per serving — a complete high-protein meal
- Only 12g net carbs and fully sugar-free
- Warm pumpkin flavor with classic chili spices
- Ready in about 35 minutes
- One pot, easy cleanup
- Excellent for meal prep and leftovers
Health notes
- High protein: Lean ground turkey provides a solid protein base.
- Low carb: Pumpkin adds body and mild sweetness without many net carbs.
- Sugar-free: No added sugar of any kind.
- Nutrient boost: Pumpkin contributes fiber, vitamin A, and potassium.
Key element — bloom the spices
After browning the turkey, cook the chili powder, cumin, and other spices in the pan for 30–60 seconds before adding liquids. This blooms the spices and deepens the flavor of the chili.
A-High Protein
High-Protein Turkey Pumpkin Chili
- Prep10 min
- Cook25 min
- Total35 min
- Servings4–5 servings
- Calories265 kcal
Ingredients
Instructions
- Brown the turkey. Heat the oil in a large pot or Dutch oven over medium-high heat. Add the ground turkey and cook, breaking it up, until browned and cooked through. Drain any excess liquid if needed.
- Sauté aromatics and bloom spices. Add the onion, garlic, and bell pepper (if using). Cook 3–4 minutes until softened. Stir in the chili powder, cumin, smoked paprika, oregano, garlic powder, salt, and pepper. Cook 30–60 seconds until fragrant.
- Add pumpkin and liquids. Stir in the pumpkin purée, diced tomatoes, and broth. Bring to a simmer, then reduce heat to medium-low. Cook 15–20 minutes, stirring occasionally, until the chili thickens and the flavors meld. Taste and adjust seasoning.
- Serve. Ladle into bowls. Garnish with cilantro or green onion and any desired toppings. Serve hot.
Notes & Tips
- Use pure pumpkin purée, not pumpkin pie filling (which contains added sugar and spices).
- Bloom the spices in the pan for deeper flavor.
- For a thicker chili, simmer uncovered a few extra minutes or mash some of the pumpkin against the side of the pot.
- This chili tastes even better the next day as the flavors continue to develop.
- Freeze individual portions for quick high-protein lunches.
Variations & serving ideas
- Beef version: Use lean ground beef instead of turkey.
- Extra veggies: Add zucchini, spinach, or cauliflower rice.
- Thicker chili: Simmer uncovered a bit longer or mash some of the pumpkin against the side of the pot.
- Spicy: Add extra cayenne, chipotle, or diced jalapeños.
- Creamier version: Stir in a few tablespoons of cream cheese or heavy cream at the end for a richer texture.
- Extra hearty: Add cooked cauliflower rice or diced zucchini in the last 10 minutes of simmering.
- Smoky heat: Use chipotle powder or a diced chipotle in adobo for deeper smoky flavor.
- Beef version: Swap the ground turkey for lean ground beef.
Storage
- Refrigerator: Up to 4–5 days (Store in an airtight container; reheat on the stove or in the microwave)
- Freezer: Up to 3 months (Freeze in individual portions; thaw overnight in the fridge)
- Meal prep: Up to 5 days (Perfect for grab-and-go high-protein lunches)
Nutrition Facts
Per serving · recipe makes 4–5 servings
| Nutrient | Amount per serving |
|---|---|
| Calories | 265 kcal |
| Total fat | 11 g |
| Sodium | 480 mg |
| Total carbohydrate | 16 g |
| Fibre | 4 g |
| Protein | 26 g |
Nutrition values are approximate and vary with brands and portion sizes.
Frequently asked questions
Is this chili keto-friendly?
It is low-carb at 12g net carbs, but may be higher than strict keto targets. Adjust by reducing pumpkin slightly if needed.
Can I use ground beef instead?
Yes. Lean ground beef works perfectly and gives a richer flavor.
Is the pumpkin noticeable?
It adds mild sweetness and body without tasting strongly of pumpkin. The chili spices dominate the flavor.
Can I make it in a slow cooker?
Yes. Brown the turkey and aromatics first, then transfer everything to the slow cooker and cook on low 4–6 hours or high 2–3 hours.
What can I serve with it?
A simple side salad, cauliflower rice, or a dollop of sour cream and avocado keep the meal low-carb.
Can I freeze leftovers?
Yes. This chili freezes very well for up to 3 months. Thaw in the refrigerator and reheat gently on the stove.
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