High Protein Turkey Pumpkin White Bean Chili

This high protein turkey pumpkin white bean chili is a cozy, hearty dinner filled with lean ground turkey, creamy white beans, pumpkin, tomatoes, and warm spices.

Pumpkin adds subtle sweetness and creates a rich, velvety texture without making the chili taste like dessert. Combined with seasoned turkey, beans, green chiles, and classic chili spices, it makes a comforting one-pot meal that’s perfect for cool fall evenings.

Serve it with shredded cheddar, avocado, fresh cilantro, Greek yogurt, or a squeeze of lime.

Why You’ll Love This Turkey Pumpkin Chili

High-protein dinner
Cozy fall comfort food
Easy one-pot recipe
Ready in about an hour
Great for meal prep
Family-friendly
Naturally filling
Freezer-friendly
Easy to customize
Perfect for chilly evenings

Ingredients

For the Chili

1 pound lean ground turkey
1 tablespoon olive oil
1 medium yellow onion, diced
3 cloves garlic, minced
1 red bell pepper, diced
1 can (15 ounces) pumpkin puree
1 can (15 ounces) diced tomatoes
2 cans (15 ounces each) white beans, drained and rinsed
1 can (4 ounces) diced green chiles
3 cups low-sodium chicken broth
1 tablespoon tomato paste
2 teaspoons chili powder
1 1/2 teaspoons ground cumin
1 teaspoon smoked paprika
1/2 teaspoon dried oregano
1/2 teaspoon ground cinnamon
1/4 teaspoon cayenne pepper, optional
1 teaspoon salt
1/2 teaspoon black pepper

For Serving

Shredded cheddar cheese
Plain Greek yogurt
Diced avocado
Fresh cilantro
Sliced green onions
Lime wedges
Pumpkin seeds, optional

How to Make High Protein Turkey Pumpkin White Bean Chili

1. Prepare the Ingredients

Dice the onion and red bell pepper.

Drain and rinse the white beans.

Keep the pumpkin puree, diced tomatoes, green chiles, broth, and spices ready.

2. Sauté the Onion and Pepper

Heat olive oil in a large Dutch oven or heavy-bottomed pot over medium heat.

Add the diced onion and red bell pepper.

Cook for approximately 4–5 minutes until the vegetables begin to soften.

3. Add the Garlic

Add the minced garlic.

Cook for about 30 seconds, stirring constantly.

Be careful not to let the garlic burn.

4. Brown the Turkey

Add the lean ground turkey to the pot.

Break it apart with a wooden spoon.

Cook until browned and fully cooked.

5. Add the Spices

Add chili powder, cumin, smoked paprika, oregano, cinnamon, cayenne pepper if using, salt, and black pepper.

Stir well so the spices coat the turkey and vegetables.

6. Add the Tomato Paste

Stir in the tomato paste.

Cook for about 1 minute.

This helps deepen the flavor of the chili.

7. Add the Pumpkin

Stir in the pumpkin puree.

Cook for another minute while stirring.

The pumpkin should coat the turkey mixture evenly.

8. Add the Tomatoes and Green Chiles

Add diced tomatoes and green chiles.

Stir everything together.

9. Add the White Beans

Add the drained and rinsed white beans.

Stir gently so the beans don’t break apart.

10. Add the Broth

Pour in the chicken broth.

Stir until everything is well combined.

11. Simmer

Bring the chili to a gentle simmer.

Reduce the heat to low.

Cover partially and simmer for approximately 30–40 minutes.

Stir occasionally.

12. Adjust the Consistency

If the chili is thicker than you prefer, add a little extra broth.

If it’s too thin, simmer uncovered for several additional minutes.

13. Taste and Adjust

Taste the chili.

Add more salt, pepper, chili powder, or cayenne if needed.

A squeeze of lime can also brighten the flavor.

14. Serve

Ladle the hot chili into bowls.

Top with shredded cheddar, Greek yogurt, avocado, fresh cilantro, green onions, and pumpkin seeds if desired.

Serve with lime wedges.

Does Pumpkin Make Chili Taste Sweet?

Not necessarily.

Pumpkin has a mild earthy sweetness, but the chili spices, tomatoes, turkey, and green chiles balance it.

The result is savory, warm, and hearty rather than dessert-like.

What Kind of Pumpkin Should I Use?

Use 100% pure pumpkin puree.

Avoid canned pumpkin pie filling because it contains added sugar and spices designed for desserts.

Can I Use Fresh Pumpkin?

Yes.

Cook and puree fresh pumpkin before adding it to the chili.

Canned pumpkin puree is simply much faster and more convenient.

Can I Use Ground Chicken Instead of Turkey?

Absolutely.

Ground chicken works well with pumpkin, white beans, and the same spice combination.

Can I Use Ground Beef?

Yes.

Ground beef creates a richer chili.

If using beef with a higher fat content, drain excess grease after browning.

What White Beans Work Best?

Several varieties work well:

Cannellini beans
Great Northern beans
Navy beans
White kidney beans

Cannellini beans are especially good because they have a creamy texture while holding their shape well.

Can I Make This Chili Spicy?

Yes.

Add:

Cayenne pepper
Jalapeño
Red pepper flakes
Extra green chiles
Hot sauce

Adjust the heat gradually so the pumpkin flavor remains balanced.

Easy Turkey Pumpkin Chili Variations

Creamy Turkey Pumpkin Chili

Stir in a small amount of cream cheese or extra Greek yogurt just before serving.

Spicy Pumpkin Turkey Chili

Add jalapeño, extra green chiles, and cayenne pepper.

Turkey Pumpkin Sweet Potato Chili

Add diced sweet potato and simmer until tender.

Turkey Pumpkin Black Bean Chili

Replace some or all of the white beans with black beans.

Turkey Pumpkin Corn Chili

Add sweet corn for extra texture and color.

Smoky Pumpkin Chili

Increase the smoked paprika and add a little chipotle pepper.

Slow Cooker Turkey Pumpkin Chili

Brown the turkey first, then transfer everything to a slow cooker and cook on low until the flavors are developed and the vegetables are tender.

Can I Add More Vegetables?

Absolutely.

Try adding:

Zucchini
Carrots
Celery
Spinach
Kale
Mushrooms
Jalapeños
Sweet potatoes
Corn

Add harder vegetables earlier in the cooking process.

Can I Make This Ahead of Time?

Yes.

This chili often tastes even better the next day because the flavors have more time to develop.

Prepare it completely, allow it to cool, and refrigerate it in an airtight container.

How to Store Turkey Pumpkin Chili

Store leftover chili in an airtight container in the refrigerator for up to 4 days.

Keep toppings such as avocado and fresh herbs separate until serving.

Can I Freeze This Chili?

Yes.

Allow the chili to cool completely.

Transfer it to freezer-safe containers or bags.

Freeze for up to 3 months.

Leave some space at the top of containers because the chili expands as it freezes.

How to Reheat Frozen Chili

Thaw overnight in the refrigerator.

Reheat gently on the stovetop over medium-low heat.

Add a splash of broth if the chili has thickened too much.

You can also reheat individual portions in the microwave.

How Can I Make the Chili Higher in Protein?

The turkey and white beans already provide protein.

For an additional protein boost, serve it with:

Greek yogurt
Extra lean turkey
Cottage cheese
Pumpkin seeds
Shredded chicken

Choose toppings according to your preferred texture and flavor.

Is This Chili Keto?

Traditional white beans and pumpkin make this recipe higher in carbohydrates than a typical keto chili.

For a lower-carb version, reduce or replace the beans with low-carb vegetables and adjust the pumpkin amount.

What to Serve With Pumpkin Turkey Chili

Try serving it with:

Cornbread
Green salad
Avocado
Roasted vegetables
Tortilla chips
Whole-grain bread
Baked sweet potato
Cauliflower rice

Frequently Asked Questions

Can I taste the pumpkin?

You can taste a mild earthy sweetness, but the chili remains savory because of the tomatoes, spices, turkey, and green chiles.

Can I use pumpkin pie spice?

It’s better to use individual spices. Pumpkin pie spice can contain a stronger blend of sweet baking spices that may make the chili taste more like a dessert.

Can I use leftover cooked turkey?

Yes.

Shredded or chopped cooked turkey can be added instead of ground turkey. Add it after the vegetables have softened and reduce the cooking time.

Can I make this vegetarian?

Yes.

Replace the turkey with additional white beans, black beans, lentils, or a plant-based ground meat alternative.

Can I make this dairy-free?

Yes.

Simply skip the cheese and Greek yogurt or use suitable dairy-free alternatives.

Can I make this gluten-free?

Yes.

The base recipe can be gluten-free. Check your broth, canned ingredients, and seasonings for gluten-containing additives.

Why is my chili too thick?

Add additional chicken broth a little at a time until it reaches your preferred consistency.

Why is my chili too thin?

Simmer uncovered for several minutes to allow excess liquid to evaporate.

You can also mash a small portion of the beans into the chili to naturally thicken it.

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