Keto Pumpkin Chili Recipe: A Warm and Comforting Fall Dish

As the days grow shorter and the leaves begin to turn, it's time to embrace the cozy flavors of fall. For many, this means indulging in pumpkin-spice everything. However, pumpkin's versatility extends far beyond sweet treats. This keto pumpkin chili recipe offers a savory and satisfying way to enjoy the taste of autumn while staying true to a low-carb lifestyle.

Why Pumpkin in Chili?

Adding pumpkin to chili might sound unconventional, but it offers several benefits:

• Richness and Color: Pumpkin puree adds a comforting richness and a beautiful dark orange hue to the chili.
• Nutrient Boost: Pumpkin is packed with essential nutrients, including fiber, potassium, and vitamins A, C, and E.
• Sneaking in Veggies: This recipe is a delicious way to incorporate an extra serving of vegetables into your diet, even for picky eaters.

Two Approaches to Keto Pumpkin Chili

There are generally two approaches to making keto pumpkin chili:

1. Pumpkin Puree Based: This method uses canned or homemade pumpkin puree as a base, along with ground meat, vegetables, and spices.
2. Pumpkin Chunk Based: This method uses fresh pumpkin chunks, roasted to perfection, for a heartier and more textured chili.

Both approaches offer a unique take on this fall favorite.

Recipe 1: Quick Low Carb Pumpkin Chili (Pumpkin Puree Based)

This recipe is perfect for a quick and easy weeknight meal.

Read also: Easy Low-Carb Cheese Crackers

Ingredients:

• 2 tablespoons olive oil
• 1/2 of a large red or green bell pepper, coarsely chopped
• 1 large fresh jalapeño pepper, seeded and finely chopped (optional)
• 1/3 of a large onion, coarsely chopped (red onion recommended)
• 1-2 large cloves of garlic, minced (to taste)
• 1 lb ground turkey, beef, or chicken
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 1 teaspoon ground cinnamon
• 1 tablespoon Chipolte chili powder (or 2 tablespoons regular chili powder for a milder flavor)
• 1 tablespoon chili powder
• 1 teaspoon cumin
• 1 cup chicken broth or 1 cup of water combined with appropriate amount of chicken-flavored bouillon
• 1 cup pumpkin puree
• 1 small (8 ounces) can tomato sauce
• 2 tablespoons tomato paste

Instructions:

1. In a large Dutch oven, heat the olive oil over medium heat. Add the onion, bell pepper, and jalapeño (if using) and sauté for 1-2 minutes.
2. Add the ground meat and cook for 3-4 minutes, stirring often, until the meat is starting to brown slightly.
3. Add all of the spices and stir well.
4. Add the chicken broth, tomato sauce, and pumpkin puree. Stir well and bring to a boil.
5. Reduce the heat and simmer for 10 minutes.
6. Add the tomato paste and stir well to combine. Simmer for another 10 minutes.
7. Remove from heat and ladle into serving bowls.

Recipe 2: Keto Pumpkin Chili with Roasted Pumpkin (Pumpkin Chunk Based)

This recipe features roasted pumpkin for a deeper flavor and heartier texture.

Ingredients:

• 1 small pumpkin, peeled, seeded, and cubed
• Olive oil
• Salt
• Ground beef and bacon
• Onion and garlic
• Red pepper, jalapeño, spices, tomato paste, chopped tomatoes and broth

Instructions:

1. Preheat the oven to 400°F (200°C). Toss the pumpkin with olive oil and a pinch of salt. Roast for about 30 minutes, or until soft.
2. Meanwhile, cook the ground beef and bacon in a non-stick frying pan over medium heat until cooked through.
3. Add the onion and garlic and cook for a further 2 minutes until soft.
4. Add the red pepper, jalapeño, spices, tomato paste, chopped tomatoes, and broth. Simmer for 20-35 minutes, or until nice and thick, stirring occasionally. The lower the heat and the slower you cook it, the better the flavor.
5. Stir through the roasted pumpkin. Season to taste.

Variations and Tips

• Meat Options: Feel free to substitute ground turkey, chicken, bison, venison, or pork for ground beef.
• Spice Level: Adjust the amount of chili powder and jalapeño to control the spiciness. Chipolte chili powder adds a distinctive smoky flavor, but it is spicier than regular chili powder.
• Vegetables: Add other low-carb vegetables like zucchini, celery, or diced tomatoes for added flavor and nutrition.
• Bone Broth: Use bone broth as the base for added nutrients and a richer flavor.
• Creaminess: Stir in avocado oil mayo or coconut cream for extra creaminess.
• Slow Cooker/Instant Pot: Both recipes can be easily adapted for the slow cooker or Instant Pot.

Slow Cooker Instructions (for Turkey Pumpkin Chili):

1. Cook peppers and garlic in oil over medium-high heat until garlic is fragrant.
2. Add ground turkey and cook until meat is no longer pink, breaking it up as it cooks.
3. Place cooked meat into slow cooker.
4. Add in remaining ingredients.
5. Cook on low for 6-8 hours.

Instant Pot Instructions (for Turkey Pumpkin Chili):

1. Cook peppers and garlic in oil on sauté setting until garlic is fragrant.
2. Add ground turkey and cook until meat is no longer pink, breaking it up as it cooks.
3. Once meat is no longer pink, pour in the broth and stir to ensure any browned bits on the bottom of the pan are released. Press cancel button to end sauté setting.
4. Stir in remaining ingredients. If the mixture is too thick, you can add in some water or broth to ensure there is enough liquid for pressure cooking.
5. Cook on High Pressure for 10 minutes. When the timer is up, do a natural pressure release for 10 minutes, then quick-release.

Serving Suggestions

• Toppings: Top with sour cream, shredded cheese, avocado, or a dollop of coconut cream.
• Sides: Serve with a side of crisp fresh vegetables, sliced cheese, or low-carb cornbread.
• Leftovers: Use leftovers in other recipes like chili enchiladas or serve over keto tortilla chips.

Black Soybeans: A Keto-Friendly Bean Option

For those following a keto diet, black soybeans are a great alternative to traditional beans. They are low in net carbs and packed with protein and fiber.

Storing and Reheating

• Fridge: Let the chili cool to room temperature before storing. Transfer the chili into airtight containers to prevent moisture loss and flavor changes. Reheat in a pot on the stovetop over medium heat or in the microwave.
• Freezer: Freeze the chili in individual portions for easy reheating. Use freezer-safe bags or containers. Label the containers with the date so you can keep track of freshness. Thaw overnight in the fridge or use the defrost setting on your microwave.

Making it Nightshade-Free

For those avoiding nightshades, this chili can be adapted by:

• Omitting the tomato paste and canned tomatoes, use bone broth as the base, adding organic pumpkin to thicken, and avocado oil mayo for creaminess.

Read also: Keto Calorie Counting: A Detailed Guide

Read also: Magnesium Supplements for Keto

tags: #keto #pumpkin #chili