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.
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.