This sweet and spicy Slow-Cooker Pumpkin Chili is a gameday winner and all-around crowd pleaser!
You heard that right, Slow-cooker Pumpkin Chili
Note this recipe has been updated to include Instant Pot directions.
There are about as many opinions about how chili is supposed to be made as there are hairs on your head. Some like it hot, some not. Some like beans, some prefer to leave them out. I, personally, like my chili really thick and meaty. I like the flavors to be complex with a little heat but not so much that I can’t feel my tongue. I also like it to be convenient and I love having leftovers for the next day – which if there is anything we can all agree upon when it comes to chili it’s probably those last two things – convenience and leftovers.
This Slow-cooker Pumpkin Chili is all that and more. What makes it particularly amazing is that you get to hide extra vegetables in it. In addition to the usual tomatoes, onions, peppers, and garlic there’s pumpkin – a great source of vitamin A, fiber and some healthy carbohydrates. Anytime I can hide extra vegetables in a dish I’m #winning at this mom thing.
My kids beg for this stuff because it’s only slightly spicy and the pumpkin makes it naturally sweet. It also packs well in a preheated thermos to send in their lunch boxes.
A Whole30 lifesaver
In the past, whenever I did a Whole30 I would make a double batch of this chili because I tended to get really hungry (like man-sized appetite hungry) in the first week or two and I found that nothing beats that hunger like a big bowl of meaty chili made with grass-fed ground beef and topped with creamy avocado. And it freezes beautifully so I would portion it out into pint-sized mason jars and freeze for future meals when I needed something Whole30-friendly and everyone else wanted homemade pizza.
Weekday, gameday, whatever day
Three nearly indisputable things about slow-cookers and chili:
- Slow-cooker meals are perfect for weekdays because there are few things better than walking in the door after a long day at work to a hot meal waiting. Just add a salad and you’re set!
- Weekends are great for slow-cooking when you want to get out and play and have a meal to come home to. I’m famous for getting up super early on powder days to get something in the slow-cooker so we can ski all day without having to worry about making dinner. I’ll do whatever it takes to get in one more run.
- Chili and football are pretty much synonymous from what I hear (I am not a football fan whatsoever. Not even a little.) But I love a good tailgating party and chilly fall days and holding a bowl of warm and spicy chili up to my half-frozen face and taking a deep breath – inhaling the sweet smell of cinnamon, the spicy chili powder and the fresh lime and cilantro this Slow-cooker Pumpkin Chili has to offer.
Slow-cooker Pumpkin Chili is one of those foods that makes you want to just crawl into the bowl. Make you all warm and cozy on a blustery day!
Bonus: It’s Paleo, Dairy-free, Gluten-free, Whole30-friendly and even better as leftovers so consider making a double batch and freezing some for a later meal.
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Slow-Cooker Pumpkin Chili
This hearty beanless chili is a crowd-pleaser and it just happens to also be Whole30-friendly! The pumpkin adds a touch of sweetness, fiber, and vitamin A and it’s a great way to sneak more veggies into your diet.
- Prep Time: 15 mins
- Cook Time: 6 hours
- Total Time: 6 hours 15 mins
- Yield: 6 1x
- Cuisine: Whole30, Paleo, Dairy-Free
Ingredients
- 1 Tbsp cooking fat of choice (avocado oil, olive oil or ghee)
- 2 cups chopped yellow onion (about 1 large onion)
- 1 medium green bell pepper, diced
- 6 cloves garlic, minced
- 1 ½ pounds grass-fed ground beef or bison
- 1 28-oz can diced tomatoes
- ½ 6-oz. can tomato paste
- 1 14-oz. can pumpkin puree
- ½ – 1 cup chicken broth or water* (homemade or store-bought)
- 2 ½ tsp. dried oregano
- 2 Tbsp. chili powder (plus more to taste)
- ¾ tsp. ground cinnamon
- 2 tsp. ground cumin
- 1 tsp. sea salt
- ½ tsp black pepper
- Optional: ¼ – ½ tsp of cayenne (for heat)
Suggested Toppings: Diced avocado, fresh cilantro, sliced green onions, lime wedges, hot sauce, sour cream and/or shredded cheese (omit dairy for Whole30)
Instructions
Slow Cooker Directions:
- Heat a large pot or Dutch oven over medium-high heat. Add the oil and saute the onions and peppers, stirring occasionally, for about 7 minutes or until onions start to soften.
- Add the garlic and cook an additional 30 seconds or until fragrant.
- Add the ground beef. Use a spatula or large spoon to break it up as it cooks. Cook until meat is nearly cooked through, about 8-10 minutes.
- Transfer meat mixture to the slow cooker.
- Add remaining ingredients (diced tomatoes through black pepper) and stir. See note below about using more broth with this option.
- Set heat to LOW and cook for 6-7 hours or on HIGH for 3-4 hours. Serve with desired toppings.
Instant Pot Directions:
- Select ‘Saute’ on the Instant Pot. Add the oil and saute the onions and peppers, stirring occasionally, for about 7 minutes or until onions start to soften.
- Add the garlic and cook an additional 30 seconds or until fragrant.
- Add the ground beef. Use a spatula or large spoon to break it up as it cooks. Cook until meat is nearly cooked through, about 8-10 minutes.
- Add remaining ingredients (diced tomatoes through black pepper) and stir.
- Stir, lock lid into place and set vent valve to ‘Sealing’ position.
- Select ‘Manual’ or ‘High Pressure’ setting and cook for 12 minutes. Allow for 10-15 minutes of natural pressure release before flipping the steam release valve to release the remaining steam.
- Taste and season with salt and pepper, to taste.
- Serve with additional toppings, as desired.
Notes
*Increase broth to 1 – 1½ cups if using the Instant Pot. If you like your chili thick, we suggest starting with 1 cup and adding more if you get an ‘overheat’ or ‘burn’ error on your Instant Pot during cooking.
Nutrition
- Serving Size: 1/6th recipe
- Calories: 328
- Sugar: 10g
- Sodium: 511mg
- Fat: 14g
- Carbohydrates: 23g
- Fiber: 6g
- Protein: 26g
How do you like your chili? Spicy? With beans? From a can? (Kidding!) Tell us about in the comments below and get the conversation started
Pin now and make it later!
Photo Credit: The photos in this blog post were taken by Jess of Plays Well with Butter.
Terrapin says
This looks amazing. I am going to definitely make this. Maybe prep the night before and let cook the next day while at work. Mmmm…
Jessica Beacom says
Awwww thanks!
It’s great if you’re a hearty chili lover. I often prepare it up through Step 5 then put it in a container in the fridge (or you can put the slow cooker insert right into the fridge if yours is removable) – then I pop it all into the slow cooker in the morning and come home to awesomeness in a bowl.
Happy cooking and thanks for commenting!
Melissa Kantor says
What do you top yours with if anything?
Jessica Beacom says
Hey Melissa! I put a big handful of fresh spinach in my bowl then add the chili. Then I top it with lots of fresh cilantro, lime juice and avocado. Hubby and the kids like cheese and sour cream in theirs!
Melissa Kantor says
On the menu! Excited and hope the family likes it!
Terrapin says
Thanks for the tip. I haven’t made it yet, but just came back to make a list of all ingredients needed. I was curious though on one thing. In your steps; you show “1/2 – 1 Cup Chicken Broth or Water.” Does that mean 1/2 a cup or do you just mean you may need anywhere from 1/2 cup to a full cup of the broth? Thanks in advance!
Jessica Beacom says
Yes, there is a range 1/2 – 1 cup of broth or water. How much you use will depend on how thick you like your chili and how much liquid was in your diced tomatoes, etc.
Terrapin says
Got it – thanks!! Can’t wait to try this out. I’ll come back and rate it once I have made it. 🙂
Jessica Beacom says
Fantastic! Can’t wait to hear your thoughts.
Enjoy!
mommermom says
This looks delish! Can’t wait to try it. Thanks.
Jessica Beacom says
Thanks!
I hope you enjoy it – we’d love to hear what you thought of the recipe.
Ana says
I tried it today. It taste kinda bland. What do you think I should add? I can’t take the spicy nor the sweet. I’m wondering where I went wrong..
Thank you
Jessica Beacom says
Hi Ana,
Thanks for your question. It sounds like your tastes require a bit more spice so I’d suggest adding more chili powder or even some cayenne pepper.
As for the sweet, this recipe isn’t meant to be overtly sweet – just subtly sweet from the pumpkin. However, you can certainly add a tablespoon or two of honey if you’d like yours sweeter.
Hannah says
This recipe is really low on salt. Add more salt and you’ll get more flavor, that’s all it needs.
Rachel says
This sounds delicious! Do you think some butternut squash would go well in it?
Stacie Hassing says
I think so! Give it a try and let us know how it turns out!
Gail says
This was delicious!! I used chipotle chili powder (my current fave) and fresh ground cumin. The house smelled like autumn!! Thank you for developing and sharing this recipe!
Stacie Hassing says
We love this kind of feedback and so great to hear you enjoyed this recipe! Chipotle Chili Powder sounds so good – I’ll have to try that next time I make the chili!
Joan says
I would like to try this with kidney and pinto beans added – would I need to add more liquid?
Jessica Beacom says
Hi Joan,
Yes, you would likely need more liquid as the beans will soa k up quite a bit (and this chili is naturally thick).
Enjoy!
Jen says
I made this last weekend as part of my batch cooking for the week ahead, and it was perfect for work lunches all week!
It tasted kind of bland though – basically just of tomatoes and beef; I couldn’t taste the pumpkin or any of the veggies or spices even though I followed the recipe exactly. Is there anything I could do to enhance the flavors next time I make it?
Jessica Beacom says
Hi Jen,
Thanks for trying the recipe. The pumpkin shouldn’t have a pronounced pumpkin flavor – it’s there to add body, vitamin A, fiber and a bit of natural sweetness to compliment the chili powder.
Certainly we all have different thresholds for flavor when it comes to spice, so tasting and adjusting the level of spice is always encouraged. Because spices start to lose their potency immediately after they’re ground, we recommend that you use spices within 6 months of opening them for best results. Buying spices in bulk is a great way to get fresher spices.
I hope that helps and that you give the recipe a try again.
MA says
I’ve made this a couple of times now, and really enjoy it with the following substitution: instead of a 28 oz. can of diced tomatoes, I use a 14.5 oz can of diced tomatos and a 12-16 oz jar of salsa. It adds some of the heat I like, along with some extra flavor.
★★★★
Jessica Beacom says
Hi MA,
Glad to hear you enjoy this recipe – your substitutions are great – thanks for sharing!
Jennifer says
I love this recipe! I add 5 cups of cubed sweet potato and it lasts us the weekend.
★★★★★
Stacie Hassing says
We love this recipe and the addition of sweet potatoes sounds fabulous. Thanks for sharing!
Amanda says
Having this for lunch right now and loving it! I adjusted the cooking instructions to simmer on my stove-top instead of the crock post and it turned out lovely. Thank you for sharing!
★★★★
Stacie Hassing says
Isn’t it so delish!? So happy to hear you love this recipe. It’s one of our faves! And good to know your stove-top version worked well for you!
Janet says
Your recipe sounds delicious! I am not able to eat the canned tomatoes and tomato paste. Do you have any suggestions for a substitution or modification of the recipe?
Stacie Hassing says
Hi Janet! This recipe is a tomatoes based recipe so there really isn’t any substitutions that I can think of. You could try our Slow Cooker Chicken Chili recipe which is free of tomatoes and super delicious! https://therealfoodrds.com/slow-cooker-white-chicken-chili/
Amy says
Made this last night and my husband LOVED it! Added a can of black beans and some chili flakes for some heat. After sitting in the crockpot, the heat was mellowed but certainly still there. Also, swapped 1 Tbl of chili powder for Ancho Chili Powder. Thank you for a winner!
★★★★
Jessica Beacom says
Hey Amy!
You addition of ancho chili powder and red pepper flakes sounds amazing! I’m a sucker for hot and smokey chili!
Paula says
Has anyone made this with cubed chicken? It looks delicious.
Sharon H says
I’m so glad you decided to revisit this recipe and share it again. I’ve never made it, but I’m going to as soon as I can. I love to cook once and eat two, or even three times! I also love that it is able to be frozen and pulled out just when you need it again.
Stacie Hassing says
Yes! We love recipes that you can reheat and enjoy a second or third time. Hope you enjoyed our Pumpkin Chili. It’s one of our faves.
Kait says
I was wondering what the servings size is per serving. I see it’s 6 servings total, how much is within one serving? Thanks
Jessica Beacom says
Hi Kait,
I didn’t measure the servings themselves but it did serve 4 for dinner + enough for 2 for lunch the next day. If my memory serves me right, it was about 1 ½ cups per serving. Sorry I couldn’t give you a more exact answer.
Rachel says
To make it vegetarian, can I put a can of beans in stead of meat? 2 cans or 1 of beans?
Jessica Beacom says
Hi Rachel,
You could certainly use beans. However, I’m not sure how many cans you’d need – I guess that would depend on how ‘beany’ you’d like it to be. I’d suggest starting with 1-2 cans of beans drained and rinsed then see if you need more.
Jennifer F says
Hi Jessica and Stacie! I’m so glad I found you through Whole30 recipes on IG. Everything you share is so delicious, and your helpful tips have really saved me as I navigate my way through this (new to me) world of Whole30 awesomeness!
I can’t wait to make this for my family! Question- when you make a double batch, do you double everything and put it all in one crockpot, or do you cook it in two separate batches? Thanks! 🙂
Jessica Beacom says
Hi Jennifer,
Thank you for your kind words – we’re so glad you found us and that our recipes are making your Whole30 easier. When I double the recipe I put it all in the crockpot and cook it all at once. It makes a big batch so you’re crockpot is going to be pretty full but it’s doable.
Jennifer says
Thank you so much! 😀
Andrea says
I’m having so much fun trying your recipes and this chilli was a huge hit! I read the comments about being bland so I was generous in adding the spices (letting it spill over my measuring spoon) added 2 small red chilli peppers and my husband insisted on 1 tablespoon of salt after taste testing. We added 1/2 cup broth only as we didn’t want it to be too liquidy. We left it on low in slow cooker all day and helped ourselves. I did grate some sharp cheddar cheese on mine which was delicious.
Stacie Hassing says
Great to hear! We love this recipe 🙂
Christine says
Can’t wait to try this! Could you cook it on high for 4 hours?
Jessica Beacom says
Yes, you can.
Amy Francis says
This is in the crockpot now. I used ground turkey because of a sale. It smells fabulous.
Can’t wait to try it and see what my first grader thinks.
★★★★★
Jessica Beacom says
Hi Amy,
Ground turkey is actually what I used when I created the recipe years ago but then after getting a whole grass-fed beef one year we switched to beef and that’s stuck – so really, either meat works well (as does ground bison). Hope your little one loved it!
Jamie says
Delicious! I subbed in kidney beans, canalini beans, and sweet potatoes for the meat. Our slow cooker stopped working so I left this on a low simmer, stove stop. Perfect chili texture.
★★★★★
Jessica Beacom says
Hi Jamie,
Those sound like great substitutions. Thanks for sharing!
Jennie says
Sounds delicious! Can we make this in the Instant Pot instead? How long would you suggest cooking it on high pressure for?
Jessica Beacom says
Hi Jennie,
Thank you for your kind words – so glad you loved it. Yes, you can make it in the Instant Pot by browning the ground beef, peppers and onions in the pot using the Saute function then adding the remaining ingredients and selecting the ‘Soup/Chili’ function. You may need to decrease the liquid (broth) a bit since you won’t have any evaporative loss of liquid like you do with the slow cooker. Hope that helps!
Janet Lussier says
This is absolutely delicious. I am on Whole30 and was pleased that it was as tasty as it was. I do love pumpkin but I was a little skeptical with pumpkin in chili? I could not taste the pumpkin at all…. what it did was make it a very hearty meal. I will definitely be making this again !!!!!!
Jessica Beacom says
Hi Janet,
We love hearing this – so glad you loved it!
mystere says
Here’s a tip: during the halloween season, you can make some pumpkin puree to store away in the freezer and use later to make the chili. Cut a pumpkin in half, clean out the pulp and seeds, then put the pumpkin halves onto a baking tray sprayed with cooking spray. Bake it at 350 degrees between 40 minutes to an hour. Scoop the baked pumpkin pulp into a bowl, then mash it with a potato masher into a puree. Freeze the puree for future use.
I’ve used this puree to make pumpkin pies, and this will also work for pumpkin chili and other pumpkin recipes.
Jessica Beacom says
Hey! Thanks so much for the great tip! I love having extra pumpkin at the ready for cooking.
Cheryl Witkowski says
Where are the beans?? Chili needs beans in my opinion Also what is satured fats? Need breakdown on that. Also Ill be using 99% gat free ground turkey and beans. Am on weight watchersso using ff turkey and adding beans which will greatly reduce the points. Thats why need saturated fats to convert for points. Changes will increase fiber, protein and lessen fat. Instead of 11 points it will 1 point. Can use very lean ground beef too and it would be 5 points.
Jessica Beacom says
Hi Cheryl,
Feel free to use a free online nutrition calculator such as My Fitness Pal to calculate the saturated fat (the amount of which will change per serving if you add beans).
kathy hanson says
This was a hit with my family. They were skeptical about the pumpkin but it added such a flavor enhancement. I used beef broth instead of chicken and also a can of hot Rotel to give it some heat. This will be a fall soup for us every year!
★★★★
Jessica Beacom says
Hi Kathy,
I’m so glad you took a chance on this one – it’s one of my favorites too. The pumpkin lends a subtle sweetness and plays well against the chili spices. Enjoy and Happy Fall!
Megan says
Do you have an instant pot variations for this recipe?
Jessica Beacom says
Hi Megan,
Stacie recently tried this recipe in her Instant Pot and used the ‘Chili’ setting (30 minutes) and it turned out great for her. Of course, you’ll want to use the ‘Saute’ function to brown the meat, onions and peppers before adding the rest of the ingredients in the recipe.
Tolu says
Loved this Chili. I read everyones comments. So i did the 14.5 oz of tomatoes and 12 oz of salsa. I also did almost 1 tbs of salt and added a few chipotle peppers as well as sweet corn to the recipe. I like spice but the other flavors balance it out so there is also some sweet. I did it in the insta pot on the chili setting, but kept getting the burn message. I ended up having to do the full cup of chicken broth to get past this.
Stacie Hassing says
So great to hear you loved this chili, it’s one of my faves. Also, thanks for taking the time to share your feedback and what you changed. Super helpful!
Joanne Campbell says
Can you add black beans to this recipe? I would like to use pork and black beans if it isn’t overkill
Stacie Hassing says
You sure could! That sounds good to me 🙂
Meredith says
Delicious! Mild enough for everyone in my family, although my child who lives spice added more to his bowl. Great freezer meal.
★★★★★
Stacie Hassing says
Great to hear that this recipe was a winner for the entire fam!
Melissa Woods says
I’ve made this several times now; it’s a new family favorite! I modify it by substituting ground turkey for the beef sometimes and I always round it out to a ful two pounds of meat. I also add a second can of pumpkin and a little bit of cayanne pepper for a tiny kick. Mmmmmmmm!!!
★★★★★
Stacie Hassing says
That is so great to hear!! Thanks for sharing!
Katie Cohen says
This is a fabulous recipe! I have made double batches of it several times now and it will continue to be constant on the menu. I modify it to be low FODMAP by omitting onion and garlic and increasing the bell pepper (i use frozen ancho from my garden) and adding a scant 1/16 tsp asoefatida per single batch. Super quick to whip up, I do it in one pot on the stove and let it simmer. I’ve used chicken and pork since I raise those meats and it was great!
★★★★★
Anna says
Hello Jessica! I just wanted to take a moment to tell you that I found this recipe during a Whole 30 two years ago. Very little from the whole 30 has stuck but this recipe has stuck around! I make it at least 4-5 times a year, probably more! I really love it! Thank you for sharing and enhancing my diet!
★★★★★
Jessica Beacom says
This is so great to hear! I’m glad this recipe is a keeper for you.
Shannon Wallace says
This is so delicious!!! I swapped beef for extra lean ground turkey and left out the paste to make it WW low point friendly and omg it did not disappoint! So easy to make and so flavorful! Made it as a meal prep for my weekly work lunch.
★★★★★
Stacie Hassing says
Great to hear you enjoyed this recipe!
JennyF says
OMGosh this recipe is fantastic. I swapped a few things, as I usually do – I used diced chuck instead of ground beef (got to skip the whole step of cooking the meat first), I used an orange bell pepper instead of green to sweeten it up and I used pumpkin pie spice instead of plain cinnamon. I added a little cayenne as well for heat. Served with sour cream – absolutely delicious and super flavorful! The house smelled good ALL day!
Stacie Hassing says
Oh good! Love hearing this! Thanks for sharing what substitutions you made.
Kate says
I love this chili! But I’ve wondered: Do I **need** to cook the ground beef (well, I use ground turkey:)) before putting everything in crockpot? Anyway to just dump it all in, or will that result in a food safety issue? Thank you!!
Jessica Beacom says
Hi Kate,
You could just dump it all in the slow cooker and let ‘er rip if you’re cooking the chili on high. The reason for browning it first is to render off any extra moisture (or some of the clumpy brownish-grey bits that you get when you cook meat in a liquid) and to enhance the flavor through something called the Maillard reaction (the reaction of amino acids and naturally occurring sugar that can only happen at temperatures above 285F). It’s definitely not a dealbreaker to not brown the meat first though is that’s what works best for you.
kate says
thank you!! I appreciate the helpful reply!
Joce says
This was DELICIOUS! I did add a few more ingredients for more flavor/texture:
1/2 Cup Beef Broth
1 tsp Chili Con Carne Seasoning (Penzey Spice)
I used the full can of tomatoe paste
Cilantro
When the chili was nearly done, I lightly sauteed a few more veggies for texture:
1 Cup whole grape tomatoes
1 Cup Red/Green Bell peppers – chunked
Saute – in coconut oil
★★★★★
Joyce says
This is the best chili I’ve ever eaten! I made it in my Instant Pot with 1 pound each of Greenwise lean ground beef and ground turkey and added a can of Rotel chopped tomatoes with chilies. I started with 1 1/2 cups of chicken stock but got the burn message during cooking so I added another half cup. Perfect consistency and delicious! Thank you for your delicious Real Food recipes!
★★★★★
Stacie Hassing says
Hi Joyce! I love this recipe, too. It’s my go-to chili recipe. Glad to hear you enjoyed it and thanks for the feedback regarding the burn signal.
Amanda Noonan says
I don’t like tomatoes. Could I leave them out? Or, there needs to be a substitute, would tomato sauce work?
Jessica Beacom says
Hi Amanda,
I don’t believe that there would be a good substitute for tomatoes entirely but if it’s the chunks of tomatoes you don’t like, you could use tomato sauce instead.
Amanda L Noonan says
Hi! Yes, it is the chunkiness and the texture of tomatoes that I don’t like. Thank you for the recommendation.
Lindsay Caldwell says
Sooooo delicious. Thank you!
Stacie Hassing says
Awesome! That’s great to hear.
Loree Schubert says
Can you use ground turkey instead of beef or bison?
Stacie Hassing says
Absolutely!
Irene Parabyk says
Hi,
I want to make pumpkin chili with pieces of pumpkin instead of purée.
Can you please let me know howI can I do this.
I appreciate your feedback.I love your recipes. Thank you.
Irene
Jessica Beacom says
I would suggest peeling the pumpkin then cutting it into cubes. You can then toss the cubed pumpkin with a little oil and roast it on a baking sheet for 20-30 minutes or until tender then add it to the chili along with the tomatoes, etc. You may need to add more liquid (or not) – I really can’t say since we haven’t tested this recipe without pumpkin puree.
Deb Malloy says
Just curious why this has 23 grams of carbs, most items are pretty low in carbs and there is no added sugar. Just wondering trying to stick to low carb diet and thought this would be perfect.
Thank you so much! Love your recipes!
Stacie Hassing says
Hi Deb! The bulk of the carbs in the recipe are found in the tomato products, pumpkin and onion. While they are lower in carbs, when all combined, they do add up. Also, the portion size (1/6th of the recipe) is quite large so you’re getting a large quantity of food for the 23 grams of carbs. Thanks for your kind words!
Ali says
Hi! Hope this recipe isn’t too old to comment on. I wanted to add beans to it because I love beans in my chili. When do you think I should add them?
Jessica Beacom says
You can add the beans with the tomatoes, spices, etc. so that they have time to absorb all of those delicious flavors.