This Pumpkin Turkey Chili is my new favorite water-based comfort food – hearty, nourishing, and surprisingly gentle on digestion. Despite temperatures still hovering in the 70s, as soon as October rolled around, I opened a can of pumpkin. It just felt like the right thing to do. My mind immediately started dreaming up all the pumpkin recipes. In the past, they were mostly Healthified sweet treats, but since I no longer eat sugar, this season they’ll lean more savory.

While I wait for the air to cool, this chili recipe will be ready to go, because there’s nothing quite like a bowl of chili once the weather turns crisp. Snuggled into your favorite sweater with football on in the background, cozy up to a bowl of this one.

This is the first time I’ve made chili with pumpkin, and I’m not sure I can ever go back. It adds a naturally creamy texture and subtle sweetness while boosting fiber, vitamins, and gut-friendly nutrients. Somehow it manages to be hearty yet light, and incredibly satisfying to boot.

Why You’ll Love This Recipe

Water-Based Cooking: Made entirely without oil for lighter digestion and better nutrient absorption.

Gut Friendly: Bean-free, dairy-free, and gentle on the stomach with easier-to-digest ground turkey.

Comfort Food Made Healthy: Cozy and satisfying without the heaviness.

Easy to Make: One-pot, minimal prep, perfect for meal prep or weeknight dinners.

Ingredients You’ll Need

1½ cups chicken or vegetable broth, slightly divided (for cooking)

1 medium onion, diced (optional or reduced if sensitive)

1 red or green bell pepper, diced

2 cloves garlic, minced (omit if sensitive)

1 lb ground turkey (or grass-fed beef if tolerated)

1 teaspoon sea salt (adjust to taste)

1 (28-oz) can crushed tomatoes (no salt added)

1 (14.5-oz) can diced tomatoes (no salt added, not drained)

1 (15-oz) can pumpkin puree (pure pumpkin, no additives)

2 teaspoon chili powder

1 teaspoon ground cumin

1 teaspoon cinnamon or pumpkin pie spice

½ teaspoon smoked paprika

Fresh cilantro, for garnish

Healthified Notes

For Gut Sensitivity: Omit onion or garlic, or replace with green tops of scallions.

Protein Swap: Use ground chicken or grass-fed beef instead of turkey.

Storage: Refrigerate up to 4 days or freeze up to 3 months.

FAQ

Can I make this vegetarian?
Yes. Simply swap the turkey for lentils or quinoa and use vegetable broth.

Does it taste like pumpkin?
Not strongly. The pumpkin adds body and creaminess rather than sweetness, and the spices create a beautiful balance of flavor.

Can I freeze it?
Absolutely. Cool completely and freeze in airtight containers or Ziploc bags for up to 3 months.

If you love comfort food that supports your gut and feels good to eat, this Pumpkin Turkey Chili is a must-try. It’s simple, satisfying, and a perfect example of how water-based cooking makes healthy eating feel effortless.

Healthy Pumpkin Turkey Chili {Dairy-Free, Oil-Free & Easy to Digest}

This Pumpkin Turkey Chili is a cozy, water-based twist on a classic. Made without oil or beans, it’s lighter on digestion but still full of fall flavor. Pumpkin puree adds creaminess, subtle sweetness, and extra fiber, while anti-inflammatory spices like cumin, cinnamon, and smoked paprika bring warmth to every bite. Perfect for a gut-healthy, nourishing meal that feels both hearty and light.

Print Recipe Pin Recipe

Prep Time 10

Cook Time 35

Total Time 45

Course Dinner, Lunch, Main Course

Servings 4 servings

Equipment

Large pot or Dutch Oven

Ingredients

1½ cups chicken or vegetable broth slightly divided (for cooking)
1 medium onion diced (optional or reduced if sensitive)
1 red or green bell pepper diced (peeled if digestion is an issue)
2 cloves garlic minced (omit if sensitive)
1 lb ground turkey or grass-fed beef if tolerated
1 teaspoon sea salt adjust to taste
1 28-oz can crushed tomatoes (no salt added)
1 14.5-oz can diced tomatoes (no salt added, not drained)
1 15-oz can pumpkin puree (pure pumpkin, no additives)
2 teaspoon chili powder
1 teaspoon ground cumin
1 teaspoon cinnamon or pumpkin pie spice
½ teaspoon smoked paprika
Fresh cilantro for garnish

Instructions

In a large pot or Dutch oven, add enough broth to cover the bottom. Add the onion, bell pepper, and garlic (if using) and cook until softened, about 5 to 7 minutes. Add the ground turkey (or beef) with another splash of broth. Break apart with a wooden spoon and simmer until browned and slightly cooked through, about 5 to 7 more minutes. Add more broth as needed to prevent sticking. Season lightly with salt and pepper.
Stir in the chili powder, smoked paprika, cumin, and cinnamon/pumpkin spice. Cook for 1 to 2 more minutes stirring frequently.
Add the crushed tomatoes, diced tomatoes, pumpkin puree, and remaining broth (adjust for your preferred thickness). Stir well until combined.
Simmer uncovered for 20 to 25 minutes over medium-low heat, stirring occasionally. Add extra broth if it gets too thick.
Adjust salt and spices as desired. Garnish with cilantro before serving.

Notes

For Gut Sensitivity: Omit onion or garlic, or replace with green tops of scallions.

Protein Swap: Use ground chicken or grass-fed beef instead of turkey.

Storage: Refrigerate up to 4 days or freeze up to 3 months.

Keyword Dairy-free, Egg-free, Gluten-free, Grain-free, Keto-friendly, Lower Glycemic, Nut-free, Oil-free, Paleo, Soy-free, Sugar-free, Tree Nut-free, Vegan Option