This Healthy Pumpkin Chicken Chili is a healthy chicken chili recipe made with pumpkin puree for added veggies and creamy texture. You can make this simple chicken chili on the stovetop or in the Instant Pot.
One-pot
Minimal prep
You’ll Learn: How to build deeper flavor with simple layering
Worth It: It builds a freezer stash for stress-free meals later
Bonus: Easy to tailor to common diets
Pumpkin and chili immediately make me think of fall so why not put them together?
I love my chili recipes in the fall and, of course, I love my fall pumpkin recipes SO it only made sense to put the two together! The pumpkin puree gives this healthy chicken chili a boost of veggies and it makes it a little thicker and cozier.
Along with the pumpkin puree I added some spices that aren’t traditionally in chili but they remind me of fall. I added some cinnamon and nutmeg to really up the flavor and warmth of this dish. This pumpkin chicken chili definitely has a kick from the cayenne pepper powder and Ro-tel, but you can always substitute in standard diced tomatoes to tone down the heat.
What kitchen tools will I need to make this Healthy Pumpkin Chicken Chili?
- Dutch oven, large stock pot, or Instant Pot
- Measuring spoons
- Measuring cups
- Liquid measuring cup
- Wooden mixing spoon
- Sharp knife
- Cutting board
What ingredients will I need to make this healthy chicken chili?
- Pumpkin puree
- Yellow onion
- Avocado oil
- Chili powder
- Cumin
- Salt
- Cayenne pepper
- Cinnamon
- Nutmeg
- Ro-tel or diced tomatoes
- Chicken thighs
- Chicken broth
- Zucchini
Let’s make some Healthy Pumpkin Chicken Chili!
Step 1: Saute onions and spices
First, dice onion and chop zucchini into bite sized pieces. Then, add oil to a pot over medium low heat. Add the onions to the oil and saute until soft and fragrant about 4 minutes. Next, add spices to the pan with the onions and saute for another 2 minutes.
Step 2: Add other ingredients and simmer
Then, add pumpkin puree, zucchini, ro-tel, chicken thighs and chicken broth into the pot. Stir gently, increase the heat to high and bring the soup to a boil.
Next, reduce the heat to medium-low. Cover the pot and simmer for 30 minutes, stirring occasionally.
Step 3: Shred chicken and mix back in
After simmering, turn off the heat and remove the chicken thighs from the pot. Place the chicken thighs on a plate or in a bowl and shred with 2 forks. Finally, add the shredded chicken thighs back into the pot and give the chili a stir to mix in.
Step 4: Enjoy!
Top your healthy chicken chili with green onion, avocado, tortilla chips or sour cream. If you are on the Whole30 check out my cashew sour cream recipe!
How long will this chicken chili keep in the fridge?
Once prepared, store this chili in an airtight container in the refrigerator for up to 4 days. You can freeze this chili as well, but be sure to cool the soup completely prior to freezing in order to prevent freezer burn.
Can I make this in the Instant Pot?
Yes! It is much faster and easier to make this recipe in the Instant Pot. Keep reading to find full, detailed Instant Pot instructions.
If you love this recipe, try this Crockpot White Chicken Chili next!
You can find the full recipe below. If you make this recipe, please rate and review it in the comments, or share it with me on Instagram!
You can find the full recipe below. If you make this recipe, please rate and review it in the comments, or share it with me on Instagram!
Email Recipe for Later
Recipe
Healthy Pumpkin Chicken Chili
Ingredients
- 2 tbsp avocado oil
- 1 large yellow onion
- 2 tbsp chili powder
- 1 tsp salt
- 1 tsp cumin
- 1/2 tsp cinnamon
- 1/8 tsp cayenne pepper
- 1/2 tsp nutmeg
- 2 medium zucchini
- 1 cup pumpkin puree
- 2 cans Rotel 10 oz or 20 oz diced tomatoes
- 1.5 lb chicken thighs
- 4 cups chicken broth
Instructions
Stovetop Instructions
- Dice onion and chop zucchini into bite size pieces
- Heat oil over medium-low heat in a large pot or dutch oven
- Add onions to the pot with the oil and cook until soft and fragrant about 4 minutes
- Add chili powder, salt, cumin, cinamon, cayenne, and nutmeg to the pot with the onions
- Continue sauteing for another 2 minutes
- Add pumpkin puree, rotel, chicken thighs, zucchini, and chicken broth to the pot
- Stir gently and increase the heat to high
- Cook until the soup boils
- Reduce the heat to a low simmer, cover the pot and simmer for 30 minutes, stirring occassionally
- Turn off the heat and remove the chicken thighs from the pot and place on a plate or in a bowl
- Shred the chicken thighs with two forks
- Add shredded chicken thighs back into the pot and stir to mix in
- Top your chili with green onion, sour cream, avocado or tortilla chips
Instant Pot Instructions
- Dice onion and chop zucchini into bite size pieces
- Turn Instant Pot on to saute and add oil to the IP
- Add onions to the IP with the oil and cook until soft and fragrant about 4 minutes
- Add chili powder, salt, cumin, cinamon, cayenne, and nutmeg to the pot with the onions
- Continue sauteing for another 2 minutes
- Turn the IP off saute mode
- Add pumpkin puree, rotel, chicken thighs, zucchini, and chicken broth to the IP
- Stir gently to combine
- Close the IP and set the nozzle to sealing
- Set the IP on manual for 14 minutes
- Allow the IP to come to pressure and cook for 14 minutes and then immediately manually release the pressure
- Remove IP lid and remove the chicken thighs from the IP and place on a plate or in a bowl
- Shred the chicken thighs with two forks
- Add shredded chicken thighs back into the IP and stir to mix in
- Top your chili with green onion, sour cream, avocado or tortilla chips
Nutrition Information
This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered primarily from the USDA Food Composition Database, whenever available, or otherwise other online calculators.
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