Pumpkin Turkey Chili with Sweet Potato and Black Beans
I was inspired to write this recipe after my dear friend had valve replacement surgery. She loves to eat healthy and was craving something with turkey and loves white sweet potatoes, so I started searching the internet for some inspiration. Of course there are plenty of pumpkin turkey chili recipes out there for fall, but she has to be on a very low sodium diet at the moment so I wanted to create something special that met all of her taste wants along with the dietary requirements.
This recipe is also perfect for me because as soon as there’s a chill in the air, I crave something cozy, hearty, and deeply nourishing. I think this Pumpkin Turkey Chili hits the mark for both of us perfectly! It’s the ultimate fall comfort food that doesn’t weigh you down. With lean ground turkey, creamy pumpkin, sweet potatoes, and fiber-rich black beans, this chili is as balanced as it is satisfying.
This isn’t your average chili. The pumpkin adds a silky texture and subtle sweetness, while the sweet potatoes make it naturally rich in flavor and antioxidants. A mix of warm spices replace the salt she can't have right now. The combination of cumin, coriander and oregano ties everything together without adding the additional salt and spicy flavors. She's been having heartburn since the surgery as well, so no heat spices for her.
I'm making a double batch and will be adding salt, chili powder and a little cayenne to mine! The combination of pumpkin and sweet potato with some spice is devine.
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A Fall Favorite That Loves You Back
Beyond tasting amazing, this healthy turkey pumpkin chili also fits beautifully into a balanced, whole-food lifestyle. Pumpkin and sweet potatoes are packed with beta-carotene, fiber, and micronutrients that support immunity, skin health, and energy, perfect for this time of year when we need a little extra boost.
If you’re used to traditional beef chili, this lighter version still gives you that hearty, stick-to-your-ribs satisfaction without the heaviness. Plus, it’s naturally gluten-free and can easily be adapted for lower carb preferences by cutting back on the sweet potato and black beans.
Ideal for Meal Prep and Recovery
This chili gets even better the next day, making it a great meal-prep option for busy weeks. The flavors meld beautifully overnight, and it freezes like a dream, perfect for batch cooking. Pair it with a scoop of jasmine rice post workout for a little extra carb support.
Because it’s loaded with lean protein and complex carbs, this dish also works well as a recovery meal for athletes, post surgery or anyone focused on metabolic flexibility. You’ll get steady energy without a crash, and your body will love the nutrient density.
Keto Friendly Pumpkin Turkey Chili
If you're looking to reduce the carbs in this dish even further, leave out the sweet potato. This reduces the carb count of each portion by about 25 grams! However, I've learned over the years that if staying in ketosis is your goal, everyone has a different carb threshold based on activity, muscle mass, etc. In addition, I've found that natural carbs from vegetables affect me much less than sugar.
Make It Your Own, Use Leftover Thanksgiving Turkey!
Like everything we do here at Heal Nourish Grow, this recipe is endlessly adaptable to suit your needs and taste. Add a handful of spinach at the end for an extra green boost, swap in ground chicken if that’s what you have on hand, or add chipotle in adobo (like I did) for a smoky kick. The base flavors are so versatile that it’s easy to make this chili uniquely yours.
You could also use your leftover Thanksgiving turkey in this recipe. Just finely chop your turkey after you've picked it off the bones but still shoot for two pounds to keep the protein content the same.
The Perfect Cozy Meal for Fall
There’s something so comforting about a big bowl of chili and this Pumpkin and Sweet Potato Turkey Black Bean Chili gives you all that comfort with a nourishing twist. It’s rich, flavorful, and completely satisfying, while still aligning with your health and fitness goals.
Enjoy it after a crisp fall hike, during Sunday meal prep, or as part of your weekly rotation when you want something warm, wholesome, and full of seasonal flavor.
Pumpkin and Sweet Potato Turkey Black Bean Chili
Ingredients
- 2 tablespoons extra virgin olive oil
- 225 grams onion, chopped, 1 1/2 cups
- 275 grams red bell pepper, diced, 2 cups
- 6 whole garlic cloves, minced
- 2 pounds ground turkey breast
- 28 ounces crushed tomatoes, no salt
- 15 ounces canned unsweetened pumpkin puree
- 3 cups water
- 1½ tablespoons ground cumin
- 1½ teaspoons ground coriander
- 1½ teaspoons dried oregano
- 1½ teaspoons paprika
- 500 grams white sweet potato, diced, 3 1/2 cups
- 21 ounces black beans, cook from dried or use no salt variety canned
Optional Spices For those Not on Restricted Diet
- Salt, pepper, chili powder, for those not on a restricted diet
- 3 ounces chipotle in adobo, stemmed, seeded and chopped
Instructions
- Heat 1 tablespoon of olive oil over medium heat in a large skillet.
- To the skillet add diced onions and stir to coat, cook for about 3 minutes.
- Place garlic and red peppers in the skillet and stir, cook for about 5 minutes.
- Remove pepper mixture from the skillet and add to a large soup pot or dutch oven.
- To the soup pot, add the tomatoes, pumpkin and water and all spices you're using. Stir to combine. If using, add all the optional spices and chipotle here as well.
- Bring the soup pot to a light boil, stir, and reduce heat to simmer.
- Place the sweet potatoes in the soup pot and cook for about 20 minutes or until they just start to soften slightly.
- Heat another tablespoon of olive oil in the skillet over medium heat.
- Place turkey in the skillet and brown until thoroughly cooked.
- After the sweet potatoes have been in 20 minutes, add the turkey to the soup pot.
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