Name: One Pot Pumpkin Chili
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Ingredients: 1 pound ground beef or turkey; 1 red bell pepper; 1 onion (diced ); 1 tablespoon minced garlic; 2 tablespoons tomato paste; 2 tablespoons chili powder; 4 teaspoons cumin; 3/4 teaspoon paprika; 1/4 teaspoon cinnamon; 1 teaspoon salt (or to taste); 1/2 teaspoon black pepper; 1 teaspoon brown sugar; 1 28 ounce can fire roasted crushed tomatoes; 1 15 ounce can black beans (drained); 1 15 ounce can pinto beans (drained); 1 15 ounce can pumpkin puree; 1 cup chicken or beef broth

This one pot pumpkin chili is the perfect hearty Fall dinner. It’s easy to make, has minimal clean up and perfect for meal prep. It’s high in protein, fiber and packed with flavor.

gluten free pumpkin chili in a bowl with cornbread

We’re keeping the cozy Fall dinners going with this one pot pumpkin chili! It’s packed with flavor, protein, made in just one pot and with all simple, pantry staple ingredients like canned pumpkin, beans, beef and tomatoes.

Most chili is naturally gluten free. The base ingredients of chili- beef, tomatoes, broth, beans and spices are naturally gluten free. You sometimes need to look for ingredients like beer or Worcestershire sauce that may contain gluten, however, this recipe is entirely gluten free and dairy free! If you love this recipe, try my white bean chicken chili or chicken pot pie soup next!

Before we get started…

If you aren’t a big fan of pumpkin, you can easily swap for sweet potato puree or just try my classic gluten free chili instead.
I used ground beef for this recipe, but you can easily use ground turkey. I think turkey and pumpkin pair really well together!
The longer you let the ingredients simmer, the more flavorful the chili becomes. I suggest at least 30 minutes, but if you have more time, great! Just keep the heat on low and stir regularly to prevent any burning at the bottom of the pan.

How to make pumpkin chili

Heat a large pot or dutch oven over medium heat. Add in the ground beef and saute until it browns. The inside can still be pink at this point.

Add in the diced onion and bell pepper and saute an additional 5 or so minutes. Mix in the garlic and saute for 1 more minute. Add in the tomato paste and saute for 1-2 minutes.

Mix in the spices, salt, pepper, sugar and stir to combine. Finally, add in all remaining ingredients. You don’t want to drain the tomatoes, but for the beans I usually just drain and give a light rinse.

Stir everything well to combine. Bring to a low boil, then reduce the heat to low and let simmer for 20-30 minutes to allow the flavors to blend.

Garnish with sour cream, cilantro, shredded cheese, red pepper flakes and serve with my gluten free cornbread. Enjoy!

one image of the pot showing how to saute in the meat and veggies

Key ingredients & swaps

GROUND BEEF. I love using ground beef, but you can really use any kind of ground meat such as chicken or turkey here. For a vegan or vegetarian version, you can sub for a plant based ground.

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PUMPKIN. Since this is a pumpkin chili, we’ll be adding in a whole can of pumpkin puree! The pumpkin flavor isn’t super strong, just enough to give it that Fall feel. With a touch of cinnamon to round things out!

BEANS. Black beans and pinto beans will add some more protein and fiber and help bulk up the chili. You can also swap for kidney beans if you prefer, but I don’t recommend leaving them out as they are key for the best texture.

CRUSHED TOMATOES. I don’t love chunks of tomato in my chili, so I prefer using crushed tomatoes instead of diced or chopped. However, you can use whatever you like here! You just need one 28 ounce can. I used fire roasted for a bit of a kick.

SPICES. Chili powder, cumin, paprika and a bit of cinnamon will add a lot of flavor to this chili. Plus a touch of salt and brown sugar to round out the flavors. You can also add some cayenne pepper if you like more spice.

BROTH. I used some chicken bone broth because that’s what I had and I love that it adds more protein. Anything will work here, you just need some liquid to thin the chili a bit.

one image showing how to make the recipe

Serving suggestions

I love serving this pumpkin chili with my gluten free cornbread, fresh cilantro and some cheddar cheese on top. It has so much flavor as is so it’s great plain, but I love a bit of crunch from crushed tortilla chips on top.

It’s also great in a baked potato or even with some sweet potato wedges on the side to enhance that Fall vibe.

gluten free pumpkin chili in a pot with shredded cheese on top

How to store and freeze

Once prepared, this one pot pumpkin chili will keep in the fridge for 3 days. I like to just store it in the pot right in the fridge, then reheat what I need! You can also freeze this chili! Allow it to cool completely, then transfer to one large container or a few smaller containers and freeze for up to 2 months.

I love freezing in smaller containers so that I can just thaw what I need at any time. This is especially nice if you’re just cooking for one or two!

Crockpot instructions

You can easily make this recipe in your crockpot! First, brown the beef in pan. This isn’t a 100% crockpot recipe because you need to brown the meat first, but once it’s browned, add to the crockpot with everything else. Cook on high for 3-4 hours or low for 6-7 hours.