The BEST Healthy Pumpkin Chili (Easy One-Pot Meal)

• One-pot wonder – simple to make and easy to clean up.
• Family-friendly – cozy, mild flavors everyone will love (even little ones).
• Secretly full of veggies – loaded with hidden nutrition that blends right in.
• Versatile cooking options – make it on the stovetop, in the Crock-Pot, or Instant Pot.
• Great for meal prep – leftovers taste even better the next day.
• Balanced and satisfying – packed with protein, fiber, and nourishing ingredients
• Seasonal – The pumpkin doesn’t steal the show; it just adds a magical, creamy richness
• Protein and fiber packed – Filled with plenty of protein and fiber to make it a satisfying meal

• Ground beef: adds hearty, satisfying protein
• Bell peppers: colorful, naturally sweet veggies that boost flavor and nutrition
• Sweet onion: brings a savory depth to the chili
• Jalapeño: optional for a gentle kick of spice
• Black beans: for plant-based protein and extra heartiness
• Diced tomatoes: bring balance and brightness to the chili
• Pumpkin puree: the secret ingredient that makes this chili creamy, nutrient-rich, and full of hidden veggies
• Spices: chili powder, cumin, garlic powder, onion powder, paprika, and salt for that classic chili warmth

Stovetop Method (One-Pot)

1. Chop the veggies. Dice the bell peppers and onion.
2. Heat a large pot. Add a drizzle of oil over medium heat.
3. Sauté. Add the peppers and onions and cook until soft and fragrant.
4. Add the meat. Stir in the ground beef and cook until browned, breaking it apart as it cooks.
5. Add the spices. Sprinkle in chili powder, cumin, garlic powder, onion powder, paprika, and salt. Stir to coat.
6. Add the rest. Pour in the black beans, diced tomatoes, and pumpkin puree. Stir until combined.
7. Simmer. Cover and let it simmer for at least 20 minutes, stirring occasionally, until thick and flavorful. If I am home I will let it simmer for a couple of hours.

Crock Pot (Slow Cooker) Method

1. Sauté the veggies. In a skillet, heat a little oil and cook the diced peppers and onions until softened and fragrant.
2. Brown the meat. Add the ground beef to the same skillet and cook until browned, breaking it apart as it cooks.
3. Transfer to the Crock Pot. Add the cooked beef, sautéed veggies, black beans, diced tomatoes, pumpkin puree, and spices.
4. Stir to combine. Mix everything together so the flavors are evenly distributed.
5. Cook. Cover and cook on low for 6–8 hours or high for 3–4 hours, until thick and flavorful.

Instant Pot Method

1. Sauté. Turn on the sauté function and add a little oil. Sauté the peppers and onions until soft.
2. Add the meat. Stir in the ground beef and cook until browned.
3. Add the spices and remaining ingredients. Stir in the seasonings, black beans, diced tomatoes, and pumpkin puree.
4. Pressure cook. Close and seal the lid. Cook on high pressure for 10 minutes.
5. Release pressure. Allow a 10-minute natural release, then manually release any remaining pressure.
6. Stir and serve. Give it a good stir — it will thicken as it cools slightly.

• Meat Swap: Easily use ground bison or substitute ground turkey for a leaner meal.
• Extra Veggies (Mom Hack!): Stir in a handful of finely chopped, peeled carrots, celery, or zucchini when you sauté the onions. The pumpkin will help them disappear!
• Beans: Any favorite bean works here—kidney beans, pinto beans, or cannellini beans are wonderful swaps for the black beans.
• Spice Level: Need it milder for kids? Skip the jalapeño. Want a kick? A pinch of red pepper flakes or cayenne works wonders.
• Dairy-Free: This recipe is naturally dairy-free! Just use plant-based toppings instead of cheese or sour cream.

• If the chili is too thick for your liking add broth or water to thin it out a little
• The longer it simmers, the better it gets.
• Double the batch and freeze leftovers for an easy, healthy meal later.
• Rinse your beans. Rinsing canned black beans helps reduce their sodium content and removes extra starch.
• Taste as you go. Always taste your chili before serving to adjust salt and spices. A little extra cumin or a dash more chili powder can make a big difference!
• Bulk it up. For an even more substantial meal, add a can or corn.

This pumpkin chili is thick, hearty, and slightly creamy with a balance of smoky spice and subtle sweetness from the pumpkin. Every bite is cozy, nourishing, and satisfying — the perfect bowl for a chilly night.

• Serve: Top with avocado, shredded cheese, Greek yogurt/sour cream, or crushed tortilla chips. Add a side of cornbread, sourdough, or a green salad for a complete meal.
• Store: Keep leftovers in an airtight container in the fridge for up to 4 days.
• Freeze: Freeze in individual portions for up to 3 months. Thaw overnight and reheat on the stovetop or microwave.

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