If you're searching for a hearty, gluten-free and dairy-free fall recipe that is packed with protein and nutrients, look no further! This Pumpkin Turkey Chili recipe is a fall favorite in my kitchen! Not only does it hit all the right flavors with its warm, savory, and sweet profile, but it's also loaded with lean protein, fiber, and seasonal ingredients that make it a healthy choice for anyone looking to eat clean this fall.
I get so many questions about what I'm cooking for my family on a weekly basis - so I thought I'd try out something new and start sharing some of my favorite recipes, along with why they are so nutritious and support us midlife women.
So to start us off, let's talk about my pumpkin turkey chili, how to make it, and why it’s such a nutrient-dense, high-protein, and balanced dish. Plus, I'll share tips on how you can customize it, along with some great ideas for side dishes and pairings. By the end, you'll be ready to cook up a batch of this healthy turkey chili and enjoy a cozy, comforting meal that supports your health, nutrition, and fitness goals!
Why Pumpkin Turkey Chili is So Nutritious
When it comes to fall comfort food, it's easy to reach for rich, heavy dishes, but this Pumpkin Turkey Chili is the perfect balance of comfort and health. Every ingredient has something to offer when it comes to nutrition, making this dish a powerhouse of vitamins, lean protein, and fiber—perfect for anyone aiming to lose weight, balance hormones, or simply eat healthier this season.
1. Lean Ground Turkey: A Protein Powerhouse
Ground turkey is a great choice if you're looking for a lean, high-protein ingredient that’s lower in fat than ground beef. Protein is essential for muscle maintenance, especially for women navigating perimenopause and menopause. Protein helps boost metabolism, stabilize blood sugar, and keep you full for longer—all of which are essential if you’re trying to lose weight or manage your hormone levels naturally. One serving of this chili offers about 28 grams of protein from the turkey alone, making it a high-protein dinner option that fuels your body while satisfying your taste buds.
2. Pumpkin: A Seasonal Superfood
Pumpkin doesn’t just add fall flavor to this chili—it’s a nutrient-rich vegetable that’s loaded with vitamin A, which is great for skin health and immune function. Plus, pumpkin is high in fiber, which is key for digestive health, balancing blood sugar, and keeping you full for longer. Fiber is especially important if you’re focusing on weight loss or dealing with fluctuating hormones, as it helps control appetite and reduces those pesky cravings. Pumpkin also contains antioxidants that reduce inflammation, which can be particularly beneficial during perimenopause and menopause when hormone changes can lead to increased inflammation.
3. Beans for Fiber & Extra Protein
Both black beans and kidney beans are excellent sources of plant-based protein and fiber. These beans are also rich in complex carbohydrates that help release energy slowly, preventing blood sugar spikes and crashes—perfect for keeping your energy steady throughout the day. This combination of protein and fiber is key for long-lasting satiety, making this chili a fantastic choice for anyone looking to curb hunger and avoid overeating. Beans are also known for promoting heart health and supporting gut health, which is a win-win!
4. Spices for Flavor and Health
The combination of chili powder, cumin, and garlic not only gives this chili its signature bold flavor, but these spices also have anti-inflammatory properties and can support digestion. Cumin has long been used to aid in digestion, while garlic is well-known for its immune-boosting and anti-inflammatory benefits. Adding spices like chili powder also adds a subtle kick that can help rev up your metabolism.
Pumpkin Turkey Chili | The Recipe
Servings: 4
Cooking Time: Approximately 45 minutes
This gluten-free turkey chili recipe is quick to make and uses simple, wholesome ingredients. It’s perfect for a cozy family dinner, meal prepping for the week, or even a fall gathering. The best part? It’s naturally gluten-free and dairy-free, so it's a great option if you have food sensitivities or are following a clean eating or anti-inflammatory diet.
Ingredients:
1.5 lb ground turkey
1 can black beans (drained and rinsed)
1 can kidney beans (drained and rinsed)
1 can (15 oz) pumpkin purée (make sure it’s just pumpkin—no added sugar or spices)
1 can (14.5 oz) diced tomatoes
1 small onion, diced
1 bell pepper, diced
2 cloves garlic, minced
2 tbsp chili powder
1 tsp cumin
Salt and pepper to taste
Dairy Free Cheddar, Sliced Green Onion, Avocado and Fresh Cilantro for topping (optional, but highly recommended!)
Instructions:
Brown the Turkey: Start by heating a large pot over medium heat. Add the ground turkey and cook until it’s no longer pink, breaking it up with a spoon as it cooks.
Sauté the Veggies: Add the diced onion, garlic, and bell pepper to the pot. Sauté for about 5 minutes until they’re softened and fragrant.
Spice It Up: Stir in the chili powder, cumin, salt, and pepper. Let the spices cook for about a minute to enhance the flavors.
Add Beans, Pumpkin, and Tomatoes: Pour in the black beans, kidney beans, diced tomatoes, and pumpkin purée. Stir everything together to combine.
Simmer: Bring the chili to a simmer, then reduce the heat and let it cook on low for 20-25 minutes. This helps the flavors develop and meld together.
Serve and Enjoy: Once the chili is done, ladle it into bowls and top with dairy free cheddar, green onion, avocado slices and fresh cilantro for a boost of healthy fats and flavor.
This easy turkey chili recipe makes about 4 servings, but feel free to double the recipe if you want leftovers for the week!
Recipe Variations and Substitutions
One of the best things about this Pumpkin Turkey Chili is how flexible it is. Whether you’re making it for a family, for yourself, or even for a group of friends, you can easily adapt the recipe to suit your needs. Here are a few ways to switch things up:
1. Make It Spicy or Mild
You can adjust the heat level to suit your preference. If you like a bit more spice, add some cayenne pepper, crushed red pepper flakes, or diced jalapeños. For a milder version, reduce the amount of chili powder or swap it for a milder seasoning blend.
2. Switch Up the Protein
Not a fan of turkey? No problem! You can use ground chicken, ground beef, or ground pork instead. If you prefer a vegetarian or vegan option, simply leave out the meat and double up on the beans, or try adding crumbled tofu or lentils for extra protein.
3. Add Extra Veggies
Want to sneak in more veggies? This recipe works great with additional vegetables like diced sweet potatoes, carrots, or zucchini. You can even toss in some spinach or kale at the end for an extra nutritional boost.
4. Low-Carb Option
If you’re watching your carbs, you can reduce the amount of beans in the recipe or skip them entirely. Serve the chili over cauliflower rice or pair it with a big salad for a low-carb, high-protein meal.
Pumpkin Turkey Chili Nutritional Information
Here’s the nutritional breakdown for one serving of Pumpkin Turkey Chili (based on a 4-serving recipe):
Calories: 300
Protein: 30g
Carbohydrates: 35g
Fiber: 10g
Sugar: 6g (natural sugars from the pumpkin and tomatoes)
Fat: 8g
Saturated Fat: 2g
Cholesterol: 60mg
Sodium: 650mg (this can vary depending on your canned ingredients, so adjust to taste)
This recipe is a well-rounded meal that offers a great balance of macros. With its high protein content and fiber, it’s perfect for keeping you full and energized throughout the day without spiking your blood sugar.
Perfect Pairings for Pumpkin Turkey Chili
While this healthy chili recipe is perfect on its own, sometimes it’s fun to add a little something on the side. Here are a few gluten-free sides that pair beautifully with this fall-inspired dish:
1. Gluten-Free Cornbread
Cornbread and chili are a match made in heaven. For a gluten-free version, use cornmeal and a dairy-free milk alternative like almond or oat milk. The slight sweetness of the cornbread complements the savory pumpkin chili perfectly.
2. Cauliflower Rice
For a low-carb option, serve your chili over cauliflower rice. It’s a great way to add extra vegetables to your meal without adding carbs, and it soaks up all the delicious chili sauce.
3. Simple Green Salad
A light, refreshing green salad with a citrus vinaigrette can be a great contrast to the hearty chili. It’s an easy way to add some crunch and extra nutrients to your meal.
4. Gluten-Free Tortilla Chips
If you like a little crunch with your chili, grab some gluten-free tortilla chips. They’re perfect for dipping into the chili or crumbling on top for a bit of texture.
This Pumpkin Turkey Chili recipe is the perfect balance of healthy and comforting, making it a must-try for fall. It’s easy to make, packed with lean protein, and loaded with nutrients from the pumpkin, beans, and spices. Whether you’re looking for a high-protein, gluten-free dinner option, a great meal-prep recipe, or just something warm and cozy for those crisp autumn nights, this chili has you covered.
Want the recipe? Download the PDF here ↓
Make a big batch for dinner, save the leftovers for lunch, or freeze it for later—either way, you’ll love how easy and nutritious this dish is. Let me know if you give it a try or if you come up with any creative variations. Happy cooking!
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