This Instant Pot Pumpkin Turkey Chili comes together in less than 25 minutes. It is Whole30, paleo, gluten free, and even pumpkin haters will love it!

*Recipe and photos updated 9/3/2019

Instant Pot Pumpkin Turkey Chili: Your Ultimate Whole30, Paleo, Gluten-Free Fall Comfort Food

As the crisp autumn air arrives and leaves begin to change, there’s nothing quite like a warm bowl of chili to bring comfort and joy. And when it comes to fall-inspired meals, our Instant Pot Pumpkin Turkey Chili stands out as an absolute seasonal superstar. This recipe isn’t just easy; it’s a delightful fusion of savory and subtly sweet flavors, promising a delicious experience that will fill your home with an incredible aroma and your belly with wholesome goodness. What’s even better? It’s completely Whole30, Paleo, and Gluten-Free, making it a perfect choice for those with dietary restrictions or anyone simply looking for a healthier, quick meal.

Why This Pumpkin Turkey Chili Will Become Your Go-To Fall Recipe

For me, this chili signals the start of fall. It’s a recipe I return to year after year, especially when I’m craving something hearty and comforting but don’t have hours to spend in the kitchen. The magic of the Instant Pot brings this dish together in less than 25 minutes of active cooking time, making it an ideal solution for busy weeknights or when unexpected guests arrive.

One of the true highlights of this chili is its balanced flavor profile. It masterfully combines the rich, savory notes of traditional chili with a hint of autumn sweetness from the pumpkin. And for those who are usually wary of pumpkin in savory dishes, rest assured! The pumpkin puree is intentionally subtle, enhancing the chili’s depth without overpowering it. Many self-proclaimed “pumpkin haters” have been pleasantly surprised by how much they love this recipe!

The Secret to Creamy Perfection: Coconut Cream

Forget the sour cream! While traditional toppings have their place, this chili truly shines with a dollop of hardened coconut cream (the thick, creamy part from a can of full-fat coconut milk). It melts beautifully into the hot chili, imparting a luxurious creaminess and a subtle tropical richness that complements the robust flavors without being heavy. It’s a game-changer for those following Whole30 or Paleo guidelines, offering a dairy-free indulgence that feels incredibly gourmet.

Beyond the Recipe: Versatility and Dietary Compliance

This Instant Pot Pumpkin Turkey Chili is designed to be highly adaptable to your preferences and dietary needs:

Protein Power: While ground turkey is my preferred protein for its lean profile and ability to absorb flavors, this recipe is equally delicious with ground beef. Feel free to swap it out if that’s what you have on hand or prefer.
Pumpkin’s Gentle Touch: As mentioned, the pumpkin flavor is understated. It serves more as a thickening agent and a background note, adding an earthy sweetness rather than a dominant pumpkin pie taste. So, if you’re introducing this to someone who claims not to like pumpkin, this chili might just convert them!
Legume-Friendly Additions: For those who tolerate legumes and are not strictly adhering to Whole30 or Paleo, feel free to stir in a can of black beans, kidney beans, or pinto beans at the end. They add extra fiber and heartiness.
Sweet Potato Goodness: Another fantastic addition is cubed sweet potato. You can add it along with the other vegetables and pressure cook it, or serve the chili over a baked sweet potato for a truly satisfying and nutrient-dense meal. This provides a lovely contrast in texture and a natural sweetness.
Spice It Up: The recipe includes a hint of cayenne pepper for a subtle kick, but don’t hesitate to adjust the heat to your liking. Add more cayenne for extra spice, or a dash of red pepper flakes.

Embrace the Ease of Pressure Cooking with an Instant Pot

If you haven’t yet joined the Instant Pot craze, this recipe might just be the push you need! My Instant Pot (I have this one) has become one of the most invaluable kitchen gadgets I’ve ever owned. It truly makes life a lot easier, especially when juggling a busy schedule and still wanting to put a healthy, homemade meal on the table. What once felt intimidating (hello, steam release!) has now become second nature, and I consider it a true kitchen BFF.

The Instant Pot transforms what could be a lengthy simmering process into a quick, hands-off experience. Its ability to infuse flavors rapidly under pressure means you get that slow-cooked taste in a fraction of the time. Plus, with its sauté function, you can brown your meat and vegetables right in the same pot, minimizing cleanup – a major win in any household!

No Instant Pot? No Problem! Slow Cooker Instructions Included

For those who don’t own an Instant Pot, or simply prefer the low-and-slow approach, I’ve also included detailed slow cooker instructions. You can still achieve that deep, rich flavor with minimal effort, allowing the chili to simmer to perfection while you go about your day. Whichever method you choose, you’re in for a treat.

More Fall-Inspired Delights

If you’re loving the autumnal vibes and looking for more delicious, healthy recipes to cozy up with, be sure to check out some of my other favorites:

Butternut Squash Soup with Bacon & Sage (Whole30, AIP-friendly)
Chili Pumpkin Spice Sweet Potato Fries

Alright, enough talking—let’s get cooking and bring this amazing chili to life!

*This post contains affiliate links. This means if you make a purchase using one of my links, I will receive a small commission at no additional cost to you. Thank you for supporting Mary’s Whole Life!

Instant Pot Pumpkin Turkey Chili, garnished with fresh cilantro.

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4.72 from 42 votes

Instant Pot Pumpkin Turkey Chili

By: Mary Smith

Prep: 10 mins

Cook: 20 mins

Total: 30 mins

Yield: 6 people

A classic chili recipe with a fall twist – Gluten free, Paleo & Whole30 friendly!

Ingredients

2 lbs ground turkey
1 tbsp ghee, or cooking fat of choice
1 onion, diced
1 pepper (red or green), diced
3 cloves garlic, minced
2 tbsp tomato paste
15 ounces diced tomatoes
4 ounces fire-roasted diced green chilis
¾ cup organic pumpkin puree
2 tbsp chili powder
1 tbsp cumin
1 tsp oregano
2 tsp sea salt (to taste- start small, add more if needed after cooking!)
1 tsp pumpkin pie spice
1 tsp cinnamon
1 tsp paprika
½ tsp cayenne pepper (optional)
1 cup chicken broth

Instructions

Set your Instant Pot to Saute mode and add your cooking fat (ghee or oil of choice). Once the pot is heated, add in the diced onions and bell peppers. Sauté for 2-3 minutes, stirring occasionally, until they begin to soften. Then, add the minced garlic and continue to stir for another minute or two until fragrant. Sprinkle a pinch of salt over the vegetables to help them release moisture.
Add the ground turkey to the Instant Pot. Break it apart with a spoon and sauté until it is mostly browned and almost cooked through. Next, add in all the remaining ingredients, including the tomato paste, diced tomatoes, fire-roasted green chilis, pumpkin puree, chili powder, cumin, oregano, sea salt, pumpkin pie spice, cinnamon, paprika, cayenne pepper (if using), and chicken broth. Stir everything thoroughly to combine all the flavors. Hit the “Cancel/Keep Warm” button to stop the sauté function. Secure the lid on your Instant Pot, ensuring the sealing ring is properly in place and the vent is set to ‘Sealing’. Select the “Manual” or “Pressure Cook” function and set the cooking time for 15 minutes on high pressure.
Once the cooking cycle is complete, the Instant Pot will beep. You can either perform a quick release (QR) by carefully turning the venting knob to ‘Venting’ to release the pressure immediately, allowing you to enjoy your chili right away. Alternatively, you can let the pressure naturally release (NPR) for about 10-15 minutes, then perform a quick release for any remaining pressure. Once the float valve drops, carefully open the lid. Stir the chili well before serving. Taste and adjust seasoning if needed. Garnish with fresh cilantro, a dollop of coconut cream (for Whole30/Paleo), or regular sour cream and shredded cheese if not restricted. Enjoy your rich and flavorful Instant Pot Pumpkin Turkey Chili!

Slow Cooker Instructions

In a large sauté pan, heat the ghee or cooking fat over medium heat. Add the diced onions, bell pepper, and minced garlic, sautéing for 2-3 minutes until they begin to soften and become fragrant. Add the ground turkey to the pan and cook, breaking it up with a spoon, until it is fully browned and cooked through (approximately 5-7 minutes). Drain any excess fat if necessary. Transfer the browned turkey and sautéed vegetables into your slow cooker. Add all the remaining ingredients: tomato paste, diced tomatoes, fire-roasted green chilis, pumpkin puree, chili powder, cumin, oregano, sea salt, pumpkin pie spice, cinnamon, paprika, cayenne pepper (optional), and chicken broth. Stir everything well to combine. Cover and cook on low for 8-10 hours, or on high for 3-4 hours, until the chili is hot, flavorful, and the ingredients are well-blended. Serve hot with your favorite toppings and enjoy!

Nutrition

All nutrition facts are an estimate and automatically calculated. While I fact-check them using My Fitness Pal, please note that they may not always be 100% accurate and depend on ingredients used. Weigh your total and divide by the number of servings for the most accurate grams per serving size.

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