Bean-Free Chicken Pumpkin Chili

17 ingredients · 2-4 hours · 6 servings

Yes, we're putting pumpkin in the chili.

This Bean-Free Chicken Pumpkin Chili is thick, hearty and packed with vegetables - with 38g protein, 35g carbs and 10g fibre per serving. It's an easy fall meal-prep recipe that's satisfying, freezer-friendly and perfect for a cold day.

Why Add Pumpkin to Chili?

Pumpkin isn't just for baking. It helps give this chili its thick, rich texture while adding fibre and nutrients without making the finished dish taste like pumpkin pie. This recipe also combines pumpkin with butternut squash, carrots and peppers, giving us a variety of plant foods and a substantial 10g of fibre per serving.

A Bean-Free High-Protein Chili

Beans are incredibly nutritious, but not everyone's digestive system tolerates them well all the time. Hormonal shifts during perimenopause and menopause can affect digestion and the gut microbiome, and some women find more fermentable foods like beans harder to tolerate during certain seasons. This chili gives you plenty of fibre from vegetables and pumpkin without relying on beans.

Each serving provides approximately:

• 380 calories

• 38g protein

• 35g carbohydrates

• 12g fat

• 10g fibre

Directions for Bean-Free Chicken Pumpkin Chili

Stovetop Instructions

1. Heat a large soup pot or Dutch oven over medium heat. Add 1 tbsp of olive oil, followed by the onion, peppers and carrots. Season with about 1 tsp of the salt and sauté until softened, about 10 minutes.

2. Add the minced garlic during the final minute and cook until fragrant. Transfer the vegetables to a bowl and set aside.

3. In the same pot over medium-low heat, add the remaining tbsp of olive oil. Add the ground chicken or turkey, spices and remaining salt. Cook until the meat is cooked through, about 15 minutes.

4. Return the cooked vegetables to the pot. Add the butternut squash, pumpkin, chicken broth, diced tomatoes and passata. Stir well.

5. Cook over medium-low heat for 1-2 hours, stirring regularly, until the vegetables are tender and the chili has thickened.

6. Taste and adjust the seasonings as needed.

Slow Cooker Instructions

1. Follow steps 1-3 above to sauté the vegetables and cook the ground chicken.

2. Transfer everything to your slow cooker and add the remaining ingredients.

3. Cook on HIGH for approximately 4 hours or LOW for approximately 8 hours, until the vegetables are tender.

Bean-free Chicken Pumpkin Chili

Ingredients

• 2lb lean ground chicken or turkey

• 3 bell peppers (about 280g), seeded and diced

• 2 large carrots (about 280g), diced

• 1 medium onion, diced

• 3 cups (about 460g) peeled and diced butternut squash

• 2 tbsp extra virgin olive oil

• 2 cups chicken broth

• 1 can (14 oz) diced tomatoes

• 680 mL passata or strained tomatoes

• 1 can (13.5 oz) pumpkin

• 2 cloves garlic, minced

• 1 tbsp sea salt

• Black pepper, to taste

  Spices

• 3 tbsp chili powder

• 1 tbsp ground cumin

• 1 tbsp smoked paprika

• 4 tsp dried oregano or Italian seasoning

Optional for Serving

• Fresh lime

• Avocado

• Fresh cilantro

• White rice

• Corn or cassava tortilla chips

Notes

This chili is substantial on its own, but it's easy to adjust based on your needs.

Want more carbohydrates? Serve it over white rice or add tortilla chips.

Want a little more fibre and healthy fat? Add avocado and/or cheese.

And if you're eating leftovers: a squeeze of fresh lime is SO good for brightening everything back up.

Store leftovers in an airtight container in the refrigerator for up to 5 days or freeze for an easy future meal.