Name: Pumpkin Chili
Prep time: 10 min
Cook time: 35 min
Total time: 45 min
Ingredients: 1 tablespoon olive oil; 1 pound lean ground beef (90/10 or 93/7 recommended); 1 shallot, diced; 1 red bell pepper, diced; 4 cloves garlic, minced; 2 tablespoons mild chili powder; 1 tablespoon ground cumin; 1 teaspoon smoked paprika; 2 teaspoons kosher salt; 15 ounce can pumpkin puree; 15 ounce can black beans (drained and rinsed); 28 ounce can diced tomatoes; 1½ - 2 cups low-sodium beef broth ( or bone broth); 5 ounces fresh spinach, roughly chopped; ½ cup roasted pumpkin seeds

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Cozy and comforting, this pumpkin chili with ground beef, black beans, and smoky spices are all simmered together in one pot. A great fall chili recipe, the pumpkin puree adds richness to the broth without overpowering with pumpkin flavor. Ready in about 45 minutes, this dinner is rich in iron and magnesium.

A chili with pumpkin seeds in a green bowl with a spoon dipping in, next to two orange pumpkins.

A Quick Look: Pumpkin Chili

Total time: 10 minutes of prep and 35 minutes of cooking.
Servings: Makes 6 servings.
Main ingredients: Ground beef, pumpkin puree, black beans, tomatoes, spinach, and pumpkin seeds.
When to serve: Cozy weeknight dinners, fall gatherings, or meal prep.
Dietary information: This recipe fits a Mediterranean diet and migraine diet as well as dairy free and gluten free. Packed with nutrients, this chili contains approximately 150mg of magnesium, 7mg of iron and 27 grams of protein per serving.
Why you’ll love it: A twist on a classic, this easy pumpkin chili with ground beef uses pantry staples and cooks in one pot. The canned pumpkin creates a thick, rich texture without using cream or noticeable vegetables (like this beanless chili), while the pumpkin seeds add a great crunch.

Although we typically use canned pumpkin for things like pumpkin cream cheese cookies, it offers a great creaminess and velvety texture that works well for pasta dishes like this pumpkin sage pasta or as an addition to ground beef chili.

Similar to my white bean soup or anti-inflammatory stew, this is an easy way to work more nutritious ingredients into dinner. Black beans, spinach, and pumpkin seeds all contribute to iron and magnesium, making this a comforting meal with a little extra nourishment. For a more traditional recipe, try this Texas chili without tomatoes!

Ingredients

Below are some details about the main ingredients to help with grocery shopping. See the recipe card below for the full amounts.

Ground beef – Lean ground beef, either 90/10 or 93/7 fat content, gives this chili good flavor without making it overly greasy.
Shallot – A milder flavor than onion, I prefer to use this in soups and stews because it adds a great background flavor without overpowering.
Red bell pepper – Adds sweetness that pairs well with the pumpkin and smoky spices, and also adds vitamin C which can help increase iron absorption!
Garlic – Fresh minced garlic is recommended over garlic powder, but you can substitute it in a pinch.
Seasonings – For this recipe we use chili powder, cumin and smoked paprika – which are traditional chili spices. Use a mild chili powder blend, such as Morton and Bassett or Frontier. This is different from pure ground chile pepper, chipotle or cayenne, which can make the chili much more spicy! Smoked paprika adds a little smokiness and great depth of flavor.
Pumpkin puree – Use plain canned pumpkin, not pumpkin pie filling. It thickens the chili and adds subtle sweetness. I recommend using Libby or regular canned pumpkin over organic when cooking, as I find organic brands to be a little more bland and watery.
Black beans – Canned black beans keep this recipe easy. Drain and rinse before using.
Diced tomatoes – I used plain, canned diced tomatoes as you get a bunch of flavor with the spices, but you can use fire-roasted if you like a little more heat! The chili isn’t spicy as written.
Broth – Low-sodium beef broth or rotisserie chicken bone broth works well for the base of this chili.
Spinach – Roughly chop the baby spinach so it mixes easily into each bite and adds more nutrients. This can easily be left off if you want a more traditional chili recipe.
Pumpkin seeds – Use shelled pumpkin seeds, also called pepitas. Raw or roasted seeds work, but roasted will give you more crunch.

Variations and Substitutions

Ground turkey – Can be substituted for ground beef and would be delightful here, while still being protein-rich.
Vegetarian version – Omit the beef, add a second can of beans, and use vegetable broth. Start by sautéing the shallot and bell pepper in olive oil.
No greens – Omit the spinach for a more traditional pumpkin chili recipe.
Spicy pumpkin chili – This recipe is fairly mild as written. Add in 1 chopped jalapeño pepper when you saute the bell pepper or 1/4 teaspoon of cayenne pepper.

Prefer something with a little more sweetness? Try this beanless chili with butternut squash.

How to Make Pumpkin Chili

Step 1: In a large dutch oven or pot, heat olive oil over medium high heat. Add ground beef and break it up with a wood spoon till browned – about 6-7 minutes.

An overhead shot showing stirring in vegetables and tomatoes with spices into the ground beef, in a large soup pot.

Step 2: Reduce the heat to medium. Add diced shallot, bell pepper and sauté for 4-5 minutes, until softened. Then add garlic, chili powder, cumin, smoked paprika, and kosher salt. Stir to combine.

A soup pot with ground beef, chili spices, and broth after being simmered, with a wood spoon dipping into the chili.

Step 3: Add in the pumpkin puree, diced tomatoes and their juices, rinsed black beans, and broth. Stir then bring to a low boil. Cover the pot and simmer at least 20 minutes to allow the flavors to combine. You can simmer on low for even longer if you’d like (up to 3 hours!). Check occasionally and add broth as needed.

Adding fresh spinach leaves to the chili and stirring with a ladle for serving.

Step 4: Remove the lid and stir in chopped spinach until wilted. Taste and adjust any seasonings, adding kosher salt and black pepper as needed. Ladle the chili into bowls and top with toasted pumpkin seeds.

A ladle scooping a rich ground beef chili with spinach.

Recipe Tip

For a more flavorful chili with pumpkin, you can increase the simmer time for 2-3 hours on low heat. This allows all the flavors to combine and become more vibrant. But if you do this, you will need to leave the lid on and check the liquid amount occasionally, adding more broth as needed. You can also make this recipe ahead and serve the next day for another flavor boost!

Serving Suggestions

This fall chili recipe recipe is truly one complete meal with veggies and protein included, so I would suggest either tortilla chips, a pumpkin cornbread muffin, or Texas toast to serve alongside.

For a light and crisp option to balance this hearty chili, try the apple fennel salad, kale crunch salad or bibb lettuce salad.

A spoon dipping into a bowl of red chili with black beans, spinach, and tomatoes.

Storage and Reheating

Refrigerator – Transfer pumpkin chili leftovers to shallow, airtight containers and refrigerate within 2 hours. Store for up to 3 to 4 days.
Freezer – Freeze in individual portions in Souper Cubes or similar, then transfer them to a freezer bag for up to 4 months for best quality. Store without the pumpkin seed topping.
Reheating – Thaw overnight in the refrigerator, then warm on the stovetop, stirring occasionally. Add a splash of broth if needed. You can also microwave individual portions, stirring every 30 seconds through reheating, until warm.