Water-Based Bison and Butternut Squash Chili {Oil-Free, Gut-Friendly, High Protein}
A hearty yet light chili made with lean ground bison, butternut squash, and fire-roasted tomatoes. This water-based version skips the oil for a cleaner, easier-to-digest meal that’s still rich and comforting. Perfect for cozy fall and winter dinners or make-ahead meal prep.
Equipment
- Large pot or Dutch Oven
Ingredients
- 2½ cups low-sodium beef or chicken broth or water slightly divided for cooking
- 1 medium yellow onion diced
- 1 red bell pepper diced
- 3 cloves garlic minced
- 1 pound ground bison
- 2 tablespoons tomato paste
- 1 teaspoon smoked paprika
- 1 teaspoon chili powder
- 1 teaspoon cumin
- 1 teaspoon sea salt adjust to taste
- ½ teaspoon cinnamon optional
- 2 cups butternut squash peeled and cubed (about 1 small squash)
- 1 14.5-ounce can fire-roasted diced tomatoes
Instructions
- In a large pot or deep skillet over medium high heat, add enough broth to cover the bottom (about ½ cup). Add the diced onion and bell pepper, and cook for 7 to 8 minutes, until softened, stirring occasionally. Add the garlic and a splash more broth if needed, and continue to cook for another minute until fragrant.
- Add the ground bison to the pot, using a wooden spoon to break it apart as it cooks. Continue stirring until the meat is mostly browned, about 4 to 5 minutes, adding small splashes of broth as needed to prevent sticking. Once browned, stir in the tomato paste, smoked paprika, chili powder, cumin, salt, and cinnamon.
- Add the butternut squash, diced tomatoes, and remaining broth. Stir everything together, increase the heat, and bring to a gentle boil. Once boiling, reduce to low heat, cover, and simmer for 25 to 30 minutes, or until the squash is tender and the chili has thickened slightly.
- Remove from heat and stir in the lime juice if using. Taste and adjust seasoning as needed. Serve warm, topped with chopped cilantro or sliced avocado, and paired with your favorite cornbread if desired.