Pumpkin Chili Recipe (low carb & gluten free) (2024)

Published October 1, 2019. Last updated July 12, 2020 by Lauren Vavala Harris

Hearty and delicious, Pumpkin Chili is the ultimate mash up of two of fall’s most comforting foods! This chili has a unique, seasonal taste and is the perfect way to warm up on a chilly autumn day.

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‘Tis the season for all things pumpkin – even chili! I know it might sound strange. Pumpkin chili? But trust me, it works!

Just like I never would have though that pumpkin and chocolate would taste so good together (I HIGHLY recommend you make these Pumpkin Chocolate Chip Muffins!), I was a bit skeptical that this recipe might not work out as I had hoped. Thankfully, I was wrong.

This chili is made with all of the common chili flavors you know and love with just a hint of pumpkin in each bite. It just has that little something extra to make it special and perfect for the season.

Why This Recipe Works

• This recipe is actually low carb and gluten free! To lower the carb count even more, you can eliminate or reduce the amount of black beans.
• Each bite has a hint of pumpkin flavor. It’s not so much pumpkin you’ll be overwhelmed. It’s just enough to know it’s there and make this dish feel special.
• You can spice it up by adding some diced chipotle peppers, or keep it mild and just use a little adobo sauce to add some smoky flavor.

How to Make Pumpkin Chili

Prep!

The only prep work for this recipe is to mince the garlic and dice the shallot.

Create!

In a large stock pot or Dutch oven, heat the olive oil over medium-high and add the garlic and shallots. Cook until the shallots are softened, about 2-3 minutes.

Season the ground beef with salt and pepper and add to the pot. Sprinkle on the chili powder and cumin, then cook until no longer pink, about 5-7 minutes.

Lower the heat to medium and stir in the pumpkin puree, diced tomatoes, black beans (if using), beef stock, and adobo sauce.

Tip: for spicy chili add 1 or more diced chipotle peppers.

Cook until heated through, then lower and simmer at least 10 more minutes. As with all chili recipes, the flavors develop the longer it simmers, so don’t be afraid to cook it too long. Just be sure to check on it periodically.

Present!

Serve hot. I like to top this particular chili with avocado and cilantro, but you can add any of your favorite chili toppings.

Tips and Techniques for the Best Pumpkin Chili

• You can lower the total carb count by eliminating or reducing the amount of black beans.
• To make this chili spicy, add 1 or more chopped chipotles, depending on just how spicy you prefer your chili to be.
• Store leftover chili in an air-tight container in the refrigerator. Use within 3-4 days.

FAQ’s

• Is pumpkin puree low carb? Pumpkin is considered to be a lower carb vegetable. A 1/2 cup serving of pumpkin puree contains about 7 net carbs. While it may not be suitable for all of those on strict keto diets, it is appropriate for those following low carb diets.
• Can you freeze leftover chili? Yes, you can freeze chili in freezer bags or air-tight containers. If kept at 0°F, it will last indefinitely, however, it’s best to use within 6-12 months.

Other Recipes to Try

• Spiced Pumpkin Risotto
• Pumpkin Spice Cream Puffs
• Pumpkin Pie Spice Pancakes with Caramel Syrup

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