Low Carb Pumpkin Chili Recipe (No Beans) is an easy stovetop dinner that's high protein, keto friendly, and ready in under an hour. It's perfect for busy weeknights, meal prep, or a cozy dinner when you want something hearty without the extra carbs.
This recipe comes together with just a handful of pantry staples and cooks in one pot for easy cleanup. The canned pumpkin creates a rich, thick chili without beans while keeping this ground beef pumpkin chili satisfying and filling. If you're looking for a simple low carb pumpkin chili you'll want to make all fall and winter, this is it.
Things to Know Before Making Low Carb Pumpkin Chili Recipe (No Beans)
- Pumpkin purée and pumpkin pie filling are not the same. Be sure to use plain canned pumpkin.
- Brown the beef well before adding the remaining ingredients for the best texture.
- Simmer uncovered for a few extra minutes if you'd like an even thicker chili.
- This chili tastes even better the next day after the flavors have had time to develop.
I've been creating high protein, healthy recipes for readers since 2018. This recipe uses canned pumpkin to create a naturally thick, hearty chili without adding beans or extra starch.
If you enjoy recipes like this, also check out my Low Carb Taco Soup, Keto Pizza Soup, Low Carb Egg Drop Soup, and Instant Pot Chili (No Beans).
Ingredients Overview
- Ground beef: Lean ground beef works well. Ground turkey or ground chicken can be substituted for a lighter option.
- Onion and garlic: Fresh onion and garlic are recommended. Frozen diced onion works if you're short on time.
- Pumpkin purée: Use plain canned pumpkin. Homemade pumpkin purée also works if it has a thick consistency.
- Tomato sauce: Use plain tomato sauce. Crushed tomatoes can be substituted for a chunkier texture.
- Chili seasoning: Use your favorite store-bought blend or homemade chili seasoning. Adjust the amount to your preferred spice level.
Full ingredient amounts are listed in the recipe card below.
How to Cook Low Carb Pumpkin Chili Recipe (No Beans)
Step 1: Heat a large pot over medium heat and cook the ground beef with the diced onion and minced garlic until the beef is fully browned. Drain excess grease if needed before continuing.
Step 2: Stir in the canned pumpkin, tomato sauce, and chili seasoning until everything is well combined. Mix thoroughly so the pumpkin blends evenly into the sauce.
Step 3: Bring the chili to a gentle simmer, then cover and cook for about 30 to 35 minutes, stirring occasionally. Taste before serving and adjust the seasoning if needed.
Substitutions and Variations
- Swap the ground beef for ground turkey or ground chicken.
- Make it spicy by adding cayenne pepper, chipotle powder, or diced jalapeños.
- Make it dairy-free by skipping cheese toppings or using your favorite dairy-free shredded cheese.
- Prepare it in the slow cooker by browning the beef first, then cooking everything on Low for 4 to 6 hours.
What to Serve With Low Carb Pumpkin Chili Recipe (No Beans)
This high protein pumpkin chili is delicious topped with shredded cheddar, sliced avocado, sour cream, or fresh cilantro. Pair it with a side salad, roasted vegetables, or low carb cornbread. It also goes well with our Cauliflower Rice, Air Fryer Brussels Sprouts, or Keto Cornbread.
Storage and Freezing
Refrigerate leftovers in an airtight container for 3 to 4 days. Reheat at 350°F until warmed through or warm individual portions in the microwave. Freeze for up to 3 months and thaw overnight in the refrigerator before reheating. Add a splash of broth or water if the chili thickens after storage.
FAQs
Can you make low carb pumpkin chili without beans?
Yes. The canned pumpkin naturally thickens the chili, making beans unnecessary while keeping the recipe hearty and satisfying.
Can I use ground turkey instead of beef in pumpkin chili?
Yes. Ground turkey or ground chicken both work well and still produce a high protein, low carb chili.
Is canned pumpkin keto friendly?
Plain canned pumpkin can fit into a keto or low carb diet when used in moderate amounts. Be sure to use 100% pumpkin purée, not pumpkin pie filling.
Can I freeze ground beef pumpkin chili?
Yes. Let the chili cool completely before freezing in airtight containers for up to 3 months. Thaw overnight in the refrigerator before reheating.
More Easy High Protein Dinner Recipes
- White Chicken Chili
- Sausage Tortellini Soup
- Sweet Potato and Red Pepper Soup
- Instant Pot Loaded Potato Soup
Recipe
Easy Ground Beef Pumpkin Chili (Low Carb)
Ingredients
- 1 pound ground beef or ground turkey
- 1 medium onion, diced
- 2 cloves garlic, minced
- 1 cup pumpkin purée
- 1 can tomato sauce 15oz
- 2 tablespoons chili seasoning
Instructions
- Heat a large pot or Dutch oven over medium heat. Add the ground beef, diced onion, and minced garlic, cooking until the beef is browned and the onion is softened. Drain any excess grease if needed.
- Stir in the pumpkin purée, tomato sauce, and chili seasoning until everything is evenly combined.
- Bring the chili to a gentle simmer, then reduce the heat to low and cover the pot.
- Cook for 30 to 35 minutes, stirring every 10 minutes to keep the chili from sticking as it thickens.
- Taste and adjust the seasoning if needed. Serve hot with your favorite toppings such as shredded cheese, sour cream, sliced jalapeños, or avocado.
Notes
- Simmer a little longer if you'd like an extra thick chili.
- Ground turkey or ground chicken can be substituted for the ground beef.
- Taste before serving and add extra chili seasoning if desired.
- Finish with shredded cheese, sliced jalapeños, avocado, or sour cream.
- Store leftovers for up to 4 days or freeze for up to 3 months.
- Calories: 252
- Protein: 22g
- Carbs: 10g
- Fat: 14g
Leave a Reply