Pumpkin isn't just for pie. Pumpkin puree adds creaminess, color, fiber, vitamin A or beta-carotene for eye health and anti-inflammatory properties.
SALT LAKE CITY, UT (PRUnderground) October 19th, 2026
Chili is a great go-to for fall, but Intermountain Health dietitians are offering a recipe with a seasonal twist -- pumpkin.
"Fall is the perfect time for cozy, comforting meals, and this Pumpkin Chili recipe is an easy way to bring seasonal flavors together into a nutritious family dinner," said Sheila Patterson, RDN, a registered dietitian nutritionist with Intermountain Health.
This recipe combines ground turkey, beans, vegetables, tomatoes, and pumpkin with warm spices for a hearty meal that comes together easily in the slow cooker
"Pumpkin chili is easy, hearty, and packed with protein and fiber. It's perfect for feeding a family or a group of friends on a busy fall night," she added.
Adding vegetables is an easy way to build flavor, color, and nutrition into a meal without making it complicated. Using pre-chopped vegetables can make this even easier on busy weeknights. Ground turkey provides a lean protein source, which helps make the chili satisfying.
"You don't need a long list of ingredients or complicated techniques to make a meal that checks a lot of nutrition boxes. Pumpkin spice and smoked paprika are the perfect fall-inspired flavor combination," said Patterson.
"Pumpkin isn't just for pie. Pumpkin puree adds creaminess, color, fiber, vitamin A or beta-carotene for eye health and anti-inflammatory properties. It gives this chili that subtle fall flavor without making it taste like dessert," said Patterson.
Pumpkin Chili offers these nutrients and benefits for healthy eating
- Protein: turkey and beans
- Fiber: beans, pumpkin, and vegetables
- Vegetables: peppers, onion, tomatoes, pumpkin
- Convenience: pantry-friendly, canned ingredients and a slow cooker do most of the work.
- Comfort: warm, hearty meal that feels like fall without being complicated.
"This is one of those recipes that's great for a busy family dinner because you can make it ahead and let the slow cooker do the work. It's also great for football weekends, Halloween gatherings, or a casual fall dinner with friends," said Patterson.
Set out toppings like Greek yogurt, shredded cheese, avocado, green onion, and cilantro, so everyone can customize their bowl.
"I don't want leftovers sitting in the refrigerator until we forget about them. I portion the chili into individual containers and freeze them. Now you've got an easy lunch or dinner ready to grab on a night when cooking is the last thing you want to do," said Patterson.
"Healthy fall eating doesn't have to mean complicated recipes or spending hours in the kitchen. A few simple ingredients, some seasonal flavor, and a little planning can give you a meal that's nutritious, comforting, and ready when you need it," she added.
For more information about consultations with a registered dietitian nutritionist, visit the Nutrition Services page at intermountainhealth.org.
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Pumpkin Chili Recipe
1 tbsp. olive oil
1 lb. ground turkey meat
1 yellow onion, chopped
1 red bell pepper, chopped
2 garlic cloves, minced
2 tbsp. chili powder
1 tbsp. ground cumin
2 tsp. smoked paprika
1 tsp. pumpkin spice
½ tsp salt
½ tsp ground pepper
2 (15 oz cans) diced tomatoes, not drained
1 (15 oz) can pumpkin puree
1 (15 oz) can black beans, rinsed and drained
1 (15 oz) can kidney beans, rinsed and drained
1½ cup chicken broth
Optional garnishes
Greek yogurt, grated cheese, green onions or chives, cilantro and shelled pumpkin seeds (pepitas).
Instructions
In a large skillet, sauté garlic for 2 minutes, then add yellow onions and red bell peppers and sauté for an additional 2 minutes, stirring occasionally.
Sauté ground turkey meat, breaking into small pieces while it cooks.
While the turkey meat is sautéing, combined dried spices, chili powder, smoked paprika, ground cumin, pumpkin spice, salt ground pepper.
Once the turkey meat has finished sautéing, stir in the combined dried spices into the meat mixture and sauté for an additional 1 minute.
Transfer the seasoned meat to a slow cooker.
Add canned tomatoes with their juice, canned black beans, kidney beans, pumpkin puree, and chicken broth and stir until combined.
Slow cook on low for 6-8 hours or on high for 3-4 hours. Serve with a ladle once the cooking time has been completed.
Garnish with Greek yogurt, a sprinkle of grated cheese, green onions or chives, shelled pumpkin seeds or topping of your choice and enjoy.
About Intermountain Health
Headquartered in Utah with locations in six states and additional operations across the western U.S., Intermountain Health is a nonprofit system of 34 hospitals, approximately 400 clinics, medical groups with some 4,600 employed physicians and advanced care providers, a nonprofit health plan called Select Health with more than one million members, and other health services. Helping people live the healthiest lives possible, Intermountain is committed to improving community health and is widely recognized as a leader in transforming healthcare by using evidence-based best practices to consistently deliver high-quality outcomes at sustainable costs. For up-to-date information and announcements, please see the Intermountain Health newsroom at https://news.intermountainhealth.org/. For more information, see intermountainhealth.org/ or call 801-442-2000.
