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Low Carb Pumpkin Chili

Updated: Oct 17, 2023

You hate pumpkin? DON’T write this recipe off!  I promise, it tastes NOTHING like pumpkin and it’s my MOST popular recipe!   It’s a hearty, stick to your ribs chili that doesn’t have beans in it but is still completely satisfying.  Whether you are paleo, low carb, gluten free, etc. this chili is sure to satisfy!  The pumpkin gives this chili a thicker texture without all of the carbs in typical chili with beans.

Low Carb Pumpkin Chili Ingredients

  • 2 lbs. lean ground beef (or you can do 1lb of beef or 1lb. of sausage. I've also made it with ground turkey before)

  • 2 cloves garlic

  • ½ medium white onion diced (about 4oz.)

  • 1½ cans beef broth (or about 3 cups)

  • 1 ¼ cup pure pumpkin (from a can-make SURE it isn’t pumpkin pie filling but PURE pumpkin)

  • 2 can diced tomatoes (the type you use will definitely alter the flavor-fire roasted, chili seasoned, plain, with jalapenos or chiles, etc. I have used just about every variety and it’s great every time)

  • 1 ½ TBSP Cumin

  • 2 tsp paprika

  • 3 TBSP Chili Powder

  • 2 tsp salt

  • 1 tsp garlic powder


  1. My preferred way to make this is in the crock pot because with a little prep work, you just throw everything in and turn it on. This can also be done on the stove as well.

  2. Take your 2 pounds of thawed meat and break it up and place it in the bottom of the crock pot (you do NOT have to cook it first but if you want to, you can).

  3. Either dice your onion and garlic and place it in the crock pot OR place onion, tomatoes, and garlic in a blender and blend until smooth. My husband prefers the chili without chunks so this is how I do it typically. Once blended or diced, throw onion, garlic, and tomatoes it in the crock pot with the meat.

  4. Add the broth, seasonings, and pumpkin to the crock pot.

  5. Give it a good stir and turn the crock pot on low for 8 hours.

  6. If you are home, give the chili a good stir every couple of hours or so to ensure the meat is broken up.

Notes: Nutrition facts can vary depending on the type of meat and tomatoes you use. These represent grass-fed beef chili.

Nutrition Information: Serving size: ⅙ Calories: 326 Fat: 15.5g Carbohydrates: 9g Protein: 33g


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