Quick Chicken Pumpkin Chili Recipe
Written by The Protein Chef

So it’s times to take out our air conditioners, drink pumpkin flavored coffee, and my favorite…start wearing flannel again! With this change of season comes a few classic fall recipes and today we’re gonna start with CHICKEN PUMPKIN CHILI! Yes, a PUMPKIN chili!

To make this start by taking out a large pot, turning your burner on medium heat, and adding in 3 tablespoons of olive oil into it. Once it heats up a bit chop up and add in 1/2 yellow onion, 1 green bell pepper, and 4 teaspoons of minced garlic. Sauté these until they’re tender and remove them from the heat. Once removed add in 2 pounds of chopped up chicken breast in and let it cook for around 5-10 minutes. Last add what you sautéed back in, 1 big can of low sodium diced tomatoes, 1 can of pure pumpkin, 1 1/2 cups of low sodium chicken broth or water, 1/2 tablespoon of chili powder, 1/2 tablespoon of ground cumin, 1 can of low sodium drained kidney beans, and 1 can of low sodium drained white beans. Mix everything together, cover, and let it simmer on for around 30 minutes.

Seriously, my guess is you wouldn’t think chicken would be compatible with pumpkin especially in a chili recipe but I can promise you that it’s absolutely delicious and the pumpkin adds another dimension to the chili while adding even more fiber!

Here is the recipe:

  • 3 Tablespoons Olive Oil
  • 1/2 Chopped Yellow Onion
  • 1 Chopped Green Bell Pepper
  • 4 Teaspoons Minced Garlic
  • 2 Pounds (32 Ounces) Chicken Breast
  • 1 Can (28 Ounces) Low Sodium Diced Tomatoes
  • 1 Can (15 Ounces) Pure Pumpkin
  • 1 1/2 Cups (12 Ounces) Low Sodium Chicken Broth or Water
  • 1/2 Tablespoon Chili Powder
  • 1/2 Tablespoon Ground Cumin
  • 1 Can (15.5 Ounces) Low Sodium Dark Red Kidney Beans
  • 1 Can (15.5 Ounces) Low Sodium White Beans

Calories in the WHOLE recipe:

  • Calories: 2997
  • Fat: 49g
  • Saturated Fat: 6g
  • Sodium: 1810mg
  • Carbs: 329g
  • Fiber: 110g
  • Sugar: 60g
  • Protein: 310g

Calories in each serving (if you make 6):

  • Calories: 499
  • Fat: 8.1g
  • Saturated Fat: 1g
  • Sodium: 301.6mg
  • Carbs: 54.8g
  • Fiber: 18.3g
  • Sugar: 10g
  • Protein: 51.6g

How to make:

  1. Take out a large pot, turn your burner on Medium Heat, and add in your Olive Oil
  2. Chop up and sauté your Yellow Onion, Green Pepper, and Minced Garlic once your pot heats up
  3. Put that mix off to your side, chop up your Chicken Breast, and cook your chopped up Chicken Breast in your pot for around 5-10 minutes
  4. Drain your beans and add the rest of your ingredients into your pot
  5. Mix everything together, cover, and let it simmer for 30 minutes


  • Add other vegetables or spices to change things up!
  • Top it with some light brown sugar!

About the author

The Protein Chef

Derek Howes is a personal trainer and chef with over a decade of experience in the gym and kitchen. Derek, who is also known as The Protein Chef on his blog and YouTube channel shows his viewers every week that food doesn’t need to be boring or repetitive, it’s all about balance, moderation, and having the knowledge to change things up. His recipes which have been featured in the news, magazines, and on TV are cheap, quick, AND delicious! His motto in life is “everything in moderation” and is without question the most important habit he follows.


  • “1 Can (15g) Pure Pumpkin”

    Is this 1 can 425g or just 15g?

    Also I like how you’ve posted 2 recipes together like this to make it more of a complete meal + dessert. Easier to convince the wife to make it! Love the site!

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