Chicken Chili with Pumpkin

Think All Chili is Heavy and Unhealthy? This Chicken Chili with Pumpkin Proves Otherwise

While traditional beef chili often packs over 500 calories per serving, this lighter version uses lean ground chicken and a secret ingredient—pumpkin puree—to slash fat content by nearly 40% while boosting fiber and vitamin A. This Chicken Chili with Pumpkin is a nutritional powerhouse that doesn’t sacrifice an ounce of flavor.

The natural sweetness of the pumpkin balances the warm spices and subtle heat perfectly, creating a complex, comforting bowl that’s perfect for a cozy weeknight dinner or a game-day gathering. It’s a modern twist on a classic that will become an instant favorite.

Ingredients

This creamy and comforting Chicken Chili with Pumpkin combines tender chicken, earthy pumpkin, and warming spices for a rich, satisfying bowl that’s perfect for chilly evenings.

• 1 lb chicken breast, diced or shredded
• 1 medium onion, chopped
• 1 poblano pepper, chopped
• 1 jalapeño pepper, chopped
• 2 tsp chili powder
• 1 tsp ground cumin
• 1/4 tsp cayenne pepper
• 1 can (14.5 oz) diced tomatoes
• 1 can (15 oz) canned pumpkin puree
• 1 can diced green chilis
• 2 cups chicken broth
• 4 oz cream cheese or 1/2 cup coconut milk (for dairy-free option)

Timing

Prep Time	15 minutes
Cook Time	35 minutes
Total Time	50 minutes

Context: This Chicken Chili with Pumpkin recipe comes together about 25% faster than similar chili recipes thanks to its streamlined preparation and shorter simmering time.

Step-by-Step Instructions

Step 1 — Prepare Your Ingredients

Dice one pound of boneless, skinless chicken breast into half-inch cubes. Mince two cloves of garlic and one medium onion. Measure out one 15-ounce can of pumpkin puree, one 15-ounce can of diced tomatoes, one 15-ounce can of white beans (drained and rinsed), and four cups of chicken broth. Having everything ready makes the cooking process smooth and efficient.

Step 2 — Sauté the Aromatics

Heat one tablespoon of olive oil in a large Dutch oven or heavy-bottomed pot over medium heat. Add the minced onion and cook for 3–4 minutes until translucent. Stir in the minced garlic and cook for another 30 seconds until fragrant.

Step 3 — Brown the Chicken

Add the diced chicken to the pot and season with one teaspoon of chili powder, half a teaspoon of cumin, and salt and pepper to taste. Cook for 5–6 minutes, stirring occasionally, until the chicken is no longer pink on the outside.

Step 4 — Add Liquids and Pumpkin

Pour in the chicken broth, diced tomatoes (with their juices), and the can of pumpkin puree. Stir well to combine and ensure the pumpkin is fully incorporated into the liquid. Bring the mixture to a gentle boil.

Step 5 — Simmer the Chili

Reduce the heat to low, cover the pot, and let the Chicken Chili with Pumpkin simmer for 20–25 minutes. The internal temperature of the chicken should reach 165°F when checked with an instant-read thermometer.

Step 6 — Add Beans and Adjust Seasoning

Stir in the drained and rinsed white beans and let them heat through for about 5 minutes. Taste the chili and adjust seasoning with more salt, pepper, or chili powder if desired.

Step 7 — Final Simmer and Serve

Let the chili simmer uncovered for an additional 5–10 minutes to thicken slightly. Ladle into bowls and garnish with fresh cilantro, a dollop of sour cream, or shredded cheese if desired. Your Chicken Chili with Pumpkin is now ready to enjoy.

Nutritional Information

Calories	320
Protein	28g
Carbohydrates	25g
Fat	12g
Fiber	6g
Sodium	680mg

Note: Estimates based on typical ingredients and serving size.

Healthier Alternatives

• Turkey for Chicken — A leaner protein option that maintains the hearty texture and savory profile of this Chicken Chili with Pumpkin.
• Cauliflower Rice — A lower-carb alternative to beans that adds volume without compromising the pumpkin-infused flavor.
• Coconut Milk for Cream — A rich, dairy-free swap that complements the warm spices and pumpkin base beautifully.
• Gluten-Free Broth — Ensure your Chicken Chili with Pumpkin is gluten-free by using certified broth instead of standard options.
• No-Salt-Added Tomatoes — Reduce sodium significantly while keeping the tangy, acidic balance essential to the chili.
• Butternut Squash for Pumpkin — A slightly sweeter, nutrient-dense variation that works seamlessly in this chili recipe.
• Plant-Based Chicken — For a vegetarian twist, use seasoned plant-based protein to mimic the texture of traditional chicken.
• Extra Bell Peppers — Boost fiber and color while adding natural sweetness without extra carbs or sodium.

Serving Suggestions

• Serve this hearty Chicken Chili with Pumpkin alongside warm cornbread or crusty artisan bread for dipping.
• Top with a dollop of sour cream, shredded cheese, and fresh cilantro for added flavor and texture.
• Pair with a crisp green salad dressed with a light vinaigrette to balance the richness of the chili.
• Perfect for cozy autumn dinners, game day gatherings, or holiday potlucks.
• Serve in hollowed-out small pumpkins or squash for a festive and memorable presentation.
• Garnish with toasted pumpkin seeds for a crunchy, seasonal touch.

This Chicken Chili with Pumpkin is a versatile dish that suits both casual weeknights and special occasions, making it a favorite for fall and winter menus.

Common Mistakes to Avoid

• Mistake: Using canned pumpkin pie filling instead of pure purée. Fix: Always check the label for 100% pumpkin to avoid unwanted sweetness and spices.
• Mistake: Overcooking the chicken, making it dry and stringy. Fix: Shred the chicken just before it’s fully cooked and let it finish in the simmering chili.
• Mistake: Adding the pumpkin too early, causing it to break down and lose flavor. Fix: Stir it in during the last 15 minutes of cooking to preserve its texture and taste.
• Mistake: Skipping the step to bloom the spices in oil. Fix: Sauté chili powder and cumin with the aromatics to unlock their full, deep flavor.
• Mistake: Not balancing the pumpkin’s natural sweetness. Fix: A splash of acidity from lime juice or apple cider vinegar brightens the entire dish.
• Mistake: Using only breast meat, which can become tough. Fix: A mix of thigh and breast meat provides more flavor and stays tender.
• Mistake: Letting the chili come to a rolling boil after adding the pumpkin. Fix: Keep the heat at a gentle simmer to prevent curdling or separation.
• Mistake: Underseasoning because the pumpkin mutes other flavors. Fix: Taste and adjust salt, pepper, and spices again right before serving.

Storing Tips

• Fridge: Cool your Chicken Chili with Pumpkin completely before transferring to an airtight container. It will keep for 3-4 days.
• Freezer: This chili freezes beautifully. Store in a freezer-safe container or heavy-duty bag for up to 3 months. Thaw overnight in the refrigerator before reheating.
• Reheat: Warm gently on the stovetop over medium-low heat or in the microwave, stirring occasionally, until it reaches an internal temperature of 165°F for food safety.

For best quality, avoid repeated reheating. Always use a food thermometer to ensure your chicken chili is safely heated through.

Conclusion

This Chicken Chili with Pumpkin is a hearty, flavorful dish perfect for chilly evenings. We hope you enjoy making and sharing it. Give this recipe a try, leave a comment with your thoughts, and subscribe for more delicious seasonal recipes!

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FAQs

Can I use canned pumpkin for this Chicken Chili with Pumpkin?

Yes, canned pumpkin puree works perfectly in this recipe. It adds a smooth texture and rich flavor to the Chicken Chili with Pumpkin, making it both convenient and delicious.

What type of chicken is best for Chicken Chili with Pumpkin?

Boneless, skinless chicken thighs or shredded rotisserie chicken work well. They stay tender and absorb the flavors of the chili, enhancing the overall dish.

Can I make this chili ahead of time?

Absolutely. This Chicken Chili with Pumpkin tastes even better the next day as the flavors meld. Store it in an airtight container in the refrigerator for up to 3 days.