Paleo Pumpkin Chili – This delicious family friendly paleo chili is made quickly in the Instant Pot, Crockpot or on the stove top. An aromatic blend of pumpkin, tomato and spices bring a delicious depth of flavor to this savory beanless chili. It’s paleo, Whole30 compliant, dairy free, keto and low-carb!
Originally published on October 6, 2019. Last updated on February 7, 2021.
Paleo Pumpkin Chili
I’m a big fan of chili. I mean BIG FAN! It’s just so hearty, comforting and meaty. This Paleo Pumpkin Chili is the perfect everyday paleo chili with incredible flavor from the combination of pumpkin and tomato. And it pairs wonderfully with my Gluten Free Cornbread Muffins too!
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Why Add Pumpkin To Chili?
The addition of pumpkin to this recipe elevates the chili in so many ways. The depth of flavor the pumpkin adds is outstanding! A few of my other favorite benefits of pumpkin in this recipe include:
- Natural thickener – the addition of pumpkin naturally thickens the sauce, producing that velvety sauce texture we all love in a good chili.
- Balances acidity – tomatoes carry a lot of acidity with them and instead of adding a sweetener to balance them out, pumpkin accomplishes that balancing act wonderfully.
- Adds nutrition – pumpkin packs in the nutrition; adding fiber, beta carotene and a whole host of vitamins but is particularly rich in Vitamin A.
Does This Chili Taste Like Pumpkin
This is probably the number one question I get about this Paleo Pumpkin Chili and I get it, but let me assure you this recipe is 100% savory and does not taste like pumpkin. I’ve gotten many messages from people who aren’t pumpkin fans who love this chili! As well as people like myself who are pumpkin fans, still can’t taste the pumpkin but LOVE the depth of flavor it provides this paleo chili.
Instant Pot No Bean Chili
If you haven’t yet tried pumpkin in a savory form – let me tell you, get excited! I’m all for pumpkin baked goods but pumpkin works to add so much flavor to recipes like this savory instant pot no bean chili! This recipe is deliciously paleo, whole30 compliant and keto-friendly. And even if you aren’t new to savory pumpkin recipes, this pumpkin chili recipe will still knock your socks, I mean, oven mitts off!
Ingredients To Make Paleo Pumpkin Chili
To make this Paleo Pumpkin Chili you’ll need:
- ground beef or ground venison
- avocado oil
- onion
- garlic
- canned fire roasted diced tomatoes
- pumpkin puree
- strained tomatoes
- chili powder
- ground cumin
- dried oregano
- unrefined sea salt
- ground cinnamon
- smoked paprika
- cayenne pepper
- black pepper
- ground nutmeg
How To Make Paleo Pumpkin Chili In The Instant Pot
Start with your instant pot on sauté mode and sauté the onion and garlic in avocado oil with a pinch of salt until softened. Then add and brown the ground meat, breaking up any large chunks. After the meat has browned add in all remaining ingredients (except garnishes) and lock your instant pot lid. Set the steam valve to sealing and select manual/high pressure for 10 minutes. Once done, manually quick release the pressure and serve with your desired garnishes. It’s that easy!
This recipe also makes a delicious Venison Chili in the Instant Pot. Simply use ground venison in this recipe for a wonderful venison chili!
How To Make Paleo Pumpkin Chili On The Stove Top
I have included the complete instructions for the stove top method in the recipe card below. Most of the steps are the same but you will simmer the chili for 1 to 3 hours.
How To Make Paleo Pumpkin Chili In The Crock Pot/Slow Cooker
For a pumpkin chili crockpot version of this recipe I’ve included the complete instruction in the recipe card below. You will sauté the onion and garlic in a skillet and then add the ground beef to brown before adding everything to the crock pot on low for 8 hours.
Is This Paleo Pumpkin Chili Keto & Low-Carb
Sure is! Yes, this Paleo Pumpkin Chili is also Keto Pumpkin Chili and low-carb, dairy free and also Whole30 compliant. For added fat while keeping it paleo and whole30, make sure to top with a dollop of coconut cream (this one doesn’t give a coconut flavor and you can scoop out only the cream) and chunks of avocado. If you’re not dairy free then top with sour cream, avocado and maybe some olives!
Recipe Substitutions:
- Ground Meat – In this recipe I use ground beef or ground venison but you can use any ground unseasoned meat of your choice.
- Beans – If you’re not doing paleo, whole30 or keto and want to add beans you can add two cans of your favorite beans after the cooking process and stir in until heated through.
- More Veggies – Add carrots, butternut squash cubes and/or bell peppers for more veggies.
- Strained Tomatoes – You can substitute 1 cup of bone broth in place of the strained tomatoes which will make it an even lower carb keto option and equally delicious!
How To Serve This Paleo Pumpkin Chili
I love eating this paleo pumpkin chili by the bowl-full topped with a dollop of coconut cream, avocado chunks and fresh cilantro. To keep this meal paleo and whole30 you could also serve this pumpkin chili over spaghetti squash or zucchini noodles! To add carbs you can serve this chili over rice, quinoa or pasta.
Does Paleo Pumpkin Chili Freeze Well
Yes! This chili freezes amazingly. If you can make a big enough batch that you have leftovers (we eat a batch up pretty quickly around here) I definitely recommend freezing it. To do so, fill a freezer-safe storage container like these mason jars with chili and leave 1 inch of head space at the top for expansion. Top the jar with a reusable lid and mark the lid with the recipe name and date made. Allow the jars and chili to cool in the refrigerator completely before transferring them to your freezer. Once ready to use, thaw out your jars by letting them sit overnight in the refrigerator then pour the chili into a sauce pot and reheat on the stove top over medium heat while stirring until warmed through.
I hope your family enjoys this recipe as much as mine does!
More Whole30 Instant Pot Recipes:
- Whole30 Instant Pot Taco Soup
- Whole30 Chicken Pot Pie Soup
- Whole30 Zuppa Toscana Soup
- Apple Cider Pulled Pork
- Instant Pot Butter Chicken
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PrintPaleo Pumpkin Chili
- Prep Time: 10 minutes
- Cook Time: 10 minutes
- Total Time: 20 minutes
- Yield: 7 servings 1x
- Category: Lunch & Dinner
- Method: Instant Pot
- Cuisine: American
Description
Paleo Pumpkin Chili – This delicious family friendly meal is made quickly in the Instant Pot. An aromatic blend of pumpkin, tomato and spices bring a delicious depth of flavor to this savory beanless chili. It’s paleo, Whole30 compliant, dairy free, keto and low-carb!
Ingredients
Paleo Pumpkin Chili:
- 1 Tablespoon avocado oil
- 1 medium yellow onion, diced
- 6 garlic cloves, minced
- 2 lbs ground beef or ground venison
- 28 ounce can of diced fire roasted tomatoes with green chilies
- 14 ounce can of pumpkin puree
- 1 cup strained tomatoes (or 1 cup of bone broth)
- 1 Tablespoon chili powder
- 2 teaspoons unrefined sea salt
- 1 teaspoon ground cumin
- 1 teaspoon ground cinnamon
- 1/2 teaspoon dried oregano
- 1/2 teaspoon smoked paprika
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon ground nutmeg
- 1/8 teaspoon cayenne pepper
Garnish:
- Coconut cream
- Avocado chunks
- Cilantro leaves
- Red onion
- Black olives
Instructions
Instant Pot Instructions:
- Turn your Instant Pot to sauté mode and heat the avocado oil for one minute before adding the onion and garlic. Sauté with a pinch of salt until softened, about 3-5 minutes.
- To the onion and garlic add the ground beef and brown while breaking up any large chunks.
- Add all remaining chili ingredients to the Instant Pot (except garnishes) and stir to combine. Scrap the bottom of the pot to ensure nothing is stuck to the pot.
- Lock the lid. Set the steamer valve to sealing and select manual/high pressure for 10 minutes.
- Once done, quick release the pressure. Stir and serve with desired garnishes, enjoy!
STOVE TOP:
- Heat a large stockpot over medium heat with avocado oil for several minutes until warm. To the heated stockpot add the onion and garlic and sauté with a pinch of salt until softened, about 3-5 minutes.
- To the onion and garlic add the ground beef and brown while breaking up any large chunks.
- Add all remaining chili ingredients to the stockpot (except garnishes) and stir to combine.
- Top the pot with the lid and reduce the heat to low. Simmer gently over low heat for 1-3 hours.
- Once done, remove the lid. Stir and serve with desired garnishes, enjoy!
Crockpot Instructions:
- Heat a large skillet over medium heat with avocado oil for several minutes until warm. To the heated skillet add the onion and garlic and sauté with a pinch of salt until softened, about 3-5 minutes.
- To the onion and garlic add the ground beef and brown while breaking up any large chunks.
- Transfer the onion, garlic and beef mixture to the crock pot.
- Add all remaining chili ingredients to the crock pot (except garnishes) and stir to combine.
- Add the lid and set the crock pot to low for 8 hours.
- Once done, remove the lid. Stir and serve with desired garnishes, enjoy!
Keywords: paleo pumpkin chili, venison chili instant pot, whole30 chili recipe, beanless chili instant pot,
98
Olga M says
This was delicious! You don’t even taste the pumpkin. A nice soul satisfying meal.
★★★★★
Nicole says
Thank you for sharing Olga! I’m so glad to hear you enjoyed it!
Julie says
Oh my goodness thank you for the delicious recipe! My family of four cleaned their bowls and my husband, who was skeptical, went back for seconds. Only downside we didn’t have leftovers! It’s a keeper for sure
★★★★★
Nicole says
Julie, thank you so much for sharing! That seriously makes my day to hear! So glad you’re family enjoyed it!
Suzanne says
So great! This will definitely be in our regular dinner rotation. My husband is not a pumpkin fan and he said that this is one of the best chilis he’s ever had. I’m going GF and DF for fertility purposes and have really missed sour cream but with the addition of coconut cream- I don’t even miss it! Thanks for sharing the recipe 🙂
★★★★★
Nicole says
Suzanne, this makes my day to hear! I’m so happy you and your husband enjoyed it and that it makes eating GF and DF easier! Thank you for sharing!
Pamela Skross says
I’m in week 3 of my first round of whole30 and am so grateful for this recipe! It was absolutely delicious and even tastier on day 2! Try it, you will love it!! I can’t wait to try other recipes!!!
★★★★★
Nicole says
Congratulations on your Whole30 journey Pamela! I’m so glad to hear you enjoyed this Chili! And I completely agree, I love having it for leftovers on day 2!
John says
Turned out great. Sweet, but you really would be hard pressed to say its pumpkin. Thanks
Nicole says
Thank you for your feedback John, glad you enjoyed this recipe.
★★★★★
Donna says
I am on my first round of Whole30 and just tried this tonight. It is amazing. I added a bag of frozen butternut squash per your suggestion and other than that, I made it as written. This will be a keeper on or off round! Thanks so much!
★★★★★
Nicole says
Hi Donna,
I’m so glad you enjoyed it and the addition of sweet potato! It’s definitely a favorite in our house too. Thanks for sharing!
★★★★★
Carol L says
Excellent! The only problem was in cooking. I got a “burn notice”. It stuck a little on the bottom…did I do something wrong?
★★★★★
Nicole says
Hi Carol, so glad you enjoyed it! Something must have stuck to the bottom of the pot during sautee mode to get the burn notice. Once all the ingredients are added to the pot, scrap the bottom of the pot as you stir to loosen anything stuck before locking the lid and beginning the pressure cooker, that should help next time!
★★★★★
Melissa says
I’ve made this recipe exactly as printed and also made modifications based on what I had. It’s been delicious every time. Very easy meal to prep and I love the option to add extra veggies. So good.
★★★★★
Nicole says
Hi Melissa, thank you so much for sharing. I’m so glad to hear you’ve enjoyed this recipe each time!
★★★★★
Liz says
This was fabulous! So creamy and delicious that I didn’t even miss the sour cream I usually put on chili! We will definitely make this again!
★★★★★
Nicole says
Hi Liz, that’s awesome. So glad to hear that! Thank you so much for sharing.
★★★★★
Donna says
Great recipe and very easy to make. I made it as written and used the Instant Pot. This is a keeper. Thank you!
★★★★★