Turkey Pumpkin Chili with Butter Beans

This turkey pumpkin chili is the ultimate fall comfort food — rich with layers of flavor from aromatic spices, lean ground turkey, creamy butter beans, and velvety pumpkin. It’s a no-tomato chili that’s as nourishing as it is satisfying, packed with protein, fiber, and micronutrients to support your health through the colder months. Best of all, it’s simple to make and endlessly customizable — top it with avocado, sour cream (or crème fraîche), fresh cilantro, and crisp red onions for a wholesome meal the whole family will love.

A Nourishing and Light Meal

Chili has to be the ultimate comfort dish for fall and winter. And while the classic version with beef, black beans, and tomatoes is always a favorite, I’ve completely fallen in love with this turkey pumpkin chili. It’s a lighter “white chili” variation made with lean ground turkey, creamy butter beans, and seasonal pumpkin — nourishing, hearty, and perfect for cozy nights.

Each serving of this turkey pumpkin chili is as nourishing as it is comforting — with 32 grams of protein, 8.4 grams of fiber, and just 423 calories (not counting toppings). It’s packed with essential micronutrients like B vitamins for energy, immune-supportive vitamins A and C, plus key minerals such as iron, magnesium, and zinc to help keep your body strong and resilient through the colder months.

Substitutions and Tips

Here are my favorite substitutions and tips:

• Ground turkey: Swap with ground chicken if you prefer. For maximum nutrient density, choose pasture-raised or organic turkey or chicken whenever possible.
• Butter beans: Cannellini or any white bean variety works well. Look for brands that pressure cook their beans (Eden or Jovial in the US, Biona in Europe), or soak and pressure-cook your own batch at home, then freeze in portions for convenience.
• Pumpkin: I used baked Hokkaido pumpkin, but butternut squash or any winter squash is a great option. Even if the skin of some squashes is edible, skip it to keep this dish low-lectin. Sweet potato works well outside of pumpkin season — just keep in mind it has a higher glycemic index, more carbs, and slightly more calories.
• Chicken stock: I use homemade stock made with pasture-raised chicken wings and plenty of vegetables, but a good-quality store-bought option will work just as well.

This is a truly fuss-free recipe — perfect for meal prep and big-batch cooking. I love freezing it in individual portions (Souper Cubes work beautifully) for quick, nourishing meals throughout the week.

As written, this recipe is completely dairy-free. If you want to keep it that way, skip the sour cream or crème fraîche topping and go for sliced avocado instead — it adds a lovely creaminess and extra healthy fats.

Below, you’ll find the complete ingredient list and step-by-step instructions, with photos. For a printable recipe card and nutritional information, scroll down to the end of the post.

Ingredients to Make Turkey Pumpkin Chili

Spice Mix

• ½ teaspoon ground coriander
• ½ teaspoon ground cumin
• ½ teaspoon dried oregano
• ½ teaspoon smoked paprika
• 1 teaspoon sweet paprika
• ½ teaspoon salt
• ¼ teaspoon black pepper

Chili

• 2 tablespoons extra-virgin olive oil
• 2 large onions, chopped
• 2 garlic cloves, minced
• 500 g (1 lb) lean ground turkey
• 1 can of butter beans, drained and rinsed
• 1 cup pumpkin purée (baked, pressure-cooked, or canned)
• 1–1½ cups chicken stock (start with 1 cup and add as needed)

For Serving

• Lime wedges
• Chopped cilantro
• Finely diced red onion
• Crème fraîche (or dairy-free alternative)
• Sliced avocado

Step-by-Step Instructions

Mix the Spices: In a small bowl, combine all the spices and set aside.

Cook the Aromatics: Heat the olive oil in a large soup pot over medium heat. Add the onions and cook until fragrant and translucent, 5–10 minutes, stirring occasionally.

Brown the Turkey: Add the ground turkey, garlic, and prepared spice mix. Break the turkey apart with a wooden spoon and cook for about 5 minutes, stirring occasionally, until no longer pink.

Add Pumpkin and Beans: Stir in the pumpkin purée and butter beans. Cook for 1 minute to let the flavors combine.

Simmer: Pour in 1 cup of chicken stock and stir well. Bring to a gentle simmer, then reduce the heat to low-medium. Cook for 20 minutes, adding more stock as needed until you reach your desired consistency.

Taste and Adjust: Taste and adjust seasoning with additional salt and pepper, if needed.

Serve: Ladle the chili into bowls and top with your favorite garnishes — lime juice, cilantro, red onion, avocado slices, and a dollop of crème fraîche. Serve hot.

More Comfort Recipes Made with Ground Chicken or Turkey

These delicious recipes work equally well with ground chicken or turkey — use whichever you prefer!

• Healthy Ground Chicken Soup
• Chicken Kofta Recipe with a Twist
• Za’atar Chicken Meatballs

This Turkey Pumpkin Chili with Butter Beans is part of our 20+ Healthy Fall Recipe Round-up. Check it out for more cozy and nourishing dinner ideas that are gluten-free, lectin-free, and sugar-free.

Enjoy!

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