This keto turkey pumpkin chili recipe is a bowl of comfort food for Fall. This low-carb chili combines tender ground turkey with the rich flavors of pumpkin chunks and black soy beans, creating a satisfying meal that's both nutritious and delicious.
This is a great hearty dish with the flavors of turkey and pumpkin pairing well. I used black soy beans so that we could have a low carb turkey chili with beans, as beans are very much missed in chilis for us.
A great thing about this chili is that any leftovers can be used in other recipes. I made turkey chili enchiladas and also served it over keto tortilla chips for quick and easy meals.
Use the table of contents below to jump to any section of this blog post. You can also use the jump to recipe link above to get right to the recipe card.
Jump to:
Are Black Soy Beans Keto?
Black soybeans are a variety of soybeans with a black outer skin and a creamy white interior. They are a nutrient-rich legume commonly used in Asian cuisine and are known for their high protein and fiber content.
Unlike regular beans, black soybeans are low in net carbs, with only about 1-2 grams of net carbs per half-cup serving. They are also packed with essential nutrients like iron, calcium, and omega-3 fatty acids. Often used in soups, salads, and stews, black soybeans provide a mild flavor and a versatile texture. I get mine from Amazon but I think that large stores in the USA may sell them too.
Ingredients
Gather your chili ingredients and get ready to cook! These ingredients work together to create a hearty, flavorful and keto-friendly chili, perfect for fall.
- Ground Turkey: A lean protein that forms the base of this chili. It's lower in fat than beef, making it a lighter, healthier option while still providing a hearty, savory flavor.
- Green Pepper: Adds a fresh, slightly sweet flavor and a crunchy texture to the chili. It complements the other vegetables and balances out the heat from the spices.
- Onion: Provides a subtle sweetness and depth of flavor when sautéed, enhancing the overall taste of the dish.
- Garlic Cloves: Adds a pungent, aromatic kick to the chili, enriching the flavor with its signature boldness.
- Pumpkin Chunks: Pumpkin chunks give the chili a sweet, earthy flavor, while adding fiber and essential nutrients like vitamin A.
- Black Soy Beans: A great low carb bean replacement (it's actually a legume).
- Tomato Puree: Enhances the chili's richness and gives it a robust, tangy base.
- Jalapeños: These peppers bring heat and spice to the dish. You can adjust the amount based on your heat preference.
- Canned Tomatoes: Adds a juicy, tangy element, forming the liquid base of the chili while providing a mild tomato flavor.
- Stock - Vegetable or Chicken stock thins out the chili. Can be omitted for a thicker chili.
Spices
- Chili Powder: The primary spice that gives the chili its bold, smoky heat and rich color.
- Cumin: Adds a warm, earthy flavor with a slight bitterness, complementing the other spices in the chili.
- Oregano: Offers a hint of herbal, slightly minty flavor that balances out the richness of the meat and tomatoes.
- Smoked Paprika: A smoky, slightly sweet spice that deepens the flavor of the chili and adds a subtle warmth.
- Salt: Enhances all the flavors, making the spices, vegetables, and turkey stand out.
- Black Pepper: Adds a sharp, peppery bite to the chili, complementing the jalapeños and other spices.
How to Make Keto Turkey Pumpkin Chili
Feel free to tweak the seasonings to your own taste.
Cook onions and garlic.
Add peppers.
Add ground turkey and seasonings.
Stir in pumpkin chunks, beans, tomatoes and puree. Simmer.
Keto Chili Recipe Tips
Control the spiciness by adjusting the number of jalapeños or chili powder. For a milder chili, remove the seeds from the jalapeños, or add a dollop of sour cream when serving.
Garnish with keto-friendly toppings like shredded cheese, avocado slices, or sour cream for extra richness.
Chili tastes even better the next day! Make it ahead of time and refrigerate for improved flavor as the spices develop.
Storage
Let the chili cool to room temperature before storing. Transfer the chili into airtight containers to prevent moisture loss and flavor changes. Store in the refrigerator for up to 4–5 days.
Freezing Turkey Pumpkin Chili
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. Chili can last up to 3 months in the freezer.
Reheating
From the Fridge: Reheat in a pot on the stovetop over medium heat or in the microwave. Stir occasionally for even heating.
From Frozen: Thaw overnight in the fridge or use the defrost setting on your microwave. Reheat thoroughly before serving.
More Ground Turkey Recipes
Ground turkey is a cheap, lean protein that is easy to cook with. Try these other low carb recipes:
Keto Turkey Pumpkin Chili
Need Metric Measurements?
Use the button options below to toggle between US cups and Metric grams!
Ingredients
- 1 lb ground turkey
- 1 green bell pepper deseeded and cut into squares
- 1 medium onion peeled and chopped
- 3 cloves garlic minced
- 2 jalapenos deseeded and chopped
- 10 oz pumpkin peeled and cut into chunks
- 14 oz black soy beans, canned drained
- 2 tablespoons tomato paste
- 14 oz canned tomatoes
- 2 tablespoons olive oil
- 1 cup stock vegetable or chicken
Spices
- 2 teaspoons chili powder
- 2 teaspoons cumin
- 2 teaspoons oregano
- 1 teaspoon smoked paprika
- 1 ½ teaspoon salt
- ½ teaspoon black pepper
Instructions
- Heat the olive oil in a large saucepan on a medium heat.
- Add the onion and cook gently for 10 minutes.
- Add the garlic, jalapeno and green peppers and cook for 2 minutes.
- Stir in the spices and cook for a further 2 minutes.
- Add the ground turkey, mix well and cook for 5 minutes or until the turkey is browned.
- Add the chopped pumpkin, canned tomatoes, black soy beans, stock and tomato paste. Simmer for 20 to 25 minutes.
- Taste and adjust the seasoning. Serve with sour cream, keto tortilla chips and shredded cheese.
Notes
Nutrition
The information shown is an estimate provided by an online nutrition calculator.
These 35 dinner recipes are all keto friendly, low carb and gluten-free. A delicious selection of meat and seafood dinner recipes you and the family will enjoy.
Each recipe includes a list of ingredients, clear instructions, and nutritional information to help you track your daily macronutrient intake.
$3.99 Downloadable eBook
All my eBooks are in PDF format and can be downloaded onto your desktop computer, mobile, tablet or iPad. All prices are in US dollars.
