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.
There’s just nothing like a flavorful, meaty stew situation to soothe and warm the body.
Of course, eating this pumpkin chili on the couch under a blanket with my much coveted fuzzy socks is one of my favorite dinner routines.
Just me, my coziest, and my big ass bowl of chili.
Let’s talk flavor and texture.
This chili is super thick and comforting with a classic chili flavor with a little fall twist. You get a hint of pumpkin, but it doesn’t taste overly pumpkin-y.
The pumpkin serves as a way of thickening the chili and making it extra comforting without the use of flour or beans.
What Type of Ground Beef Should I Use?:
I always use grass-fed beef because it contains more nutrients than grain-fed. Grass-fed beef is a great source of protein, iron, and contains a nice dose of omega-3 fats.
An added bonus, is it tastes better than grain-fed beef (in my opinion). I use 85/15 beef, which makes this chili super flavorful.
You can go with your preferred fat content if you’re looking to keep your fat intake low.
Instant Pot v. Stove Top v. Crock Pot
I made this chili in my Instant Pot, which is the best decision I’ve made in weeks.
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.
Do you not own an Instant Pot? That’s totally cool.
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.
…And really what it comes down to is this chili just needs to be made regardless of the avenue, because: YUM.
For the meat portion of this recipe, I used one pound of grass-fed ground beef and one pound of ground turkey (I used Diestel). You can change up the type of meat you use depending on your preference and dietary needs.
I use organic canned pumpkin, but if you like roasting your own pumpkins, I highly support you using fresh!
Make sure you use a good quality chili powder, or you can make your own homemade blend! The chili powder is what gives this whole thing most of its pomp and circumstance.
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, you name it…it’s your chili party and you’ll top how you want to.
If you’re looking for an anti-inflammatory chili recipe that is nightshade-free, make my Nightshade-Free AIP Chili recipe!
As always, let’s discuss:
Recipe Adaptations:
- If you can tolerate beans, add 2 cans of black beans (or 1 black, 1 pinto)
- 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.
- 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.
Ready, set, chill!
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
My cookbook, Paleo Power Bowls, is now available! CLICK HERE to check it out. Thank you for your support!
If you make this recipe, please feel free to share a photo and tag @The.Roasted.Root on Instagram!
Instant Pot Paleo Pumpkin Chili
Ingredients
- 2 Tbsp avocado oil
- 1 small red onion diced (omit for Low-FODMAP)
- 2 large carrots peeled and chopped
- 1 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-ounce can diced tomatoes
- 2 15-ounce 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
Nutrition
When I read this recipe, I wasn’t totally sold on the ingredients. However, my “gut” told me that this recipe was probably okay but wouldn’t be a keeper. Well, my husband and I both absolutely LOVED it! It actually tasted like real chili! As we really like beans, I added both black and cannellini beans. We had it for lunch, and I asked my husband what he wanted for dinner. He said “more chili”. We topped it with tortilla chips and queso fresca. This makes a huge amount, which is a good thing! This is a very nutritious dish that is so tasty! Thank you for sharing it! (It did take a while to prepare and cook, but it was worth it.)
I love hearing this, Marcene! I’ve received a lot of similar feedback – at first glance, you may think this couldn’t be that good, and when you try it, the chili instantly becomes a favorite. So thrilled you and your husband enjoyed the recipe! I appreciate you swinging back around to share your experience!
Is there a typo somewhere? You say cook time is 20 minutes but recipe says 50 minutes.
Hi Margaret! Thanks for catching that! That was a typo on my end. I have actually done both 50 and 20 and I personally like the flavor and texture of 50 minutes better, but most folks prefer less cooking time to have food on the table quicker. In essence, If you’re okay with spending the extra time, go for 50. Otherwise, stick with 20. Hope you love the chili! xoxo
Can you please clarify if the cook time (in the instant pot) is 30 minutes or 50 minutes? The overview says cook time is 30 min, but the recipe instructions say to set the instant pot for 50 min.
Hi Missy! My apologies for the confusion. I typically cook mine for 50 minutes, which I know seems like a long time for the Instant Pot. I find the longer cooking time and allowing the pot to naturally release makes for the absolute best chili. Nevertheless, you could actually cook the chili for just 20 minutes and it would technically be done. I just prefer a longer approach 🙂 Hope this helps! xo
Love new recipes
This looks good, and I’m wanting to make it. But I’m a little confused about the cooking time. In you preamble section, you mention Instant Potting it for 20 minutes (several times), but then in the recipe itself, you say 50 minutes. I’ve Instant Potted stuff in the past too long and it turned to mush, so wanted to check that the 50 minutes (plus pressure build-up time in addition to the 10-15 minute natural release) was not a typo. Thank you.
Sooo good! And even better as leftovers!! A new family fave in regular rotation.
Wahoo! I’m happy you and your family enjoy it! And yes! The leftovers are supreme! xo
The only issue I found with your recipe, is the assumption that all instant pots have a chili function, and no instructions of time for any other setting like manual. I tried googling the conversion with no luck.
Ah, my mistake. The chili function is the same as the regular manual pressure setting. You can just press the Manual/Pressure Cook button and set the time and you’re good to go. xoxo
Do the three Tablespoons of chili powder make it very spicy? I don’t eat spicy food and my children won’t either 😕. Any suggestions?
@Isabel, I am not the author/creator of this recipe, but we don’t eat spice In my family either, so I just added 2 tbs of chili and it was not spicy at all. My children enjoy it very much.
I always get the burn warning when I make this. What am I doing wrong?
Hi Jamie,
Oh strange, that’s never happened to me before! Generally that means there isn’t enough liquid in the Instant Pot. I would recommend adding 1/2 to 1 cup additional chicken broth to be sure the IP registers enough liquid 🙂 Hope that helps! xo