Table of Contents
Introduction
As we welcome 2026, many of us are looking for delicious ways to eat healthier without sacrificing flavor. This White Bean Pumpkin Turkey Chili is the perfect solution for your New Year wellness goals. Combining lean ground turkey, creamy pumpkin puree, and protein-packed white beans, this recipe delivers a comforting bowl of goodness that’s both nutritious and satisfying. Whether you’re meal prepping for the week ahead or feeding a crowd, this healthy chili recipe will become your go-to comfort food throughout January and beyond.
Why This White Bean Pumpkin Turkey Chili Is Perfect for Your 2026 Health Goals
Nutritional Powerhouse
This chili isn’t just tasty—it’s a nutritional champion. Each serving provides approximately 25-30 grams of lean protein from turkey, 12 grams of fiber from white beans, and a hefty dose of vitamin A from pumpkin. At under 350 calories per generous serving, it fits perfectly into any healthy eating plan while keeping you full and satisfied for hours.
Budget-Friendly and Meal Prep Ready
One of the best features of this recipe is its affordability and convenience. Using pantry staples like canned beans and pumpkin puree keeps costs down, while the ability to make large batches means you’ll have healthy meals ready throughout the week. This chili actually tastes better the next day as the flavors meld together, making it ideal for meal preppers.
Versatile and Customizable
Whether you prefer mild or spicy, thick or soupy, this recipe adapts to your preferences. It’s naturally gluten-free, can easily be made dairy-free, and accommodates various dietary needs without compromising on taste.
Ingredients You’ll Need
Main Ingredients
- 1.5 lbs ground turkey (93% lean) – The protein foundation of your chili
- 2 tablespoons olive oil – For sautéing
- 1 large yellow onion, diced – Adds sweetness and depth
- 5 cloves garlic, minced – Essential for flavor
- 1 red bell pepper, diced – For color and nutrients
- 1 can (15 oz) pumpkin puree – Not pumpkin pie filling! Pure pumpkin only
- 3 cans (15 oz each) white beans – Cannellini or great northern beans work best
- 1 can (28 oz) crushed tomatoes – For a rich tomato base
- 2 cups low-sodium chicken broth – Adds depth without excess sodium
- 1 can (4 oz) diced green chiles – Optional but recommended for flavor
Spices and Seasonings
- 3 tablespoons chili powder – The star spice
- 2 teaspoons ground cumin – Earthy warmth
- 1 teaspoon smoked paprika – Adds depth and smokiness
- 1 teaspoon dried oregano – Herbal notes
- 1/2 teaspoon ground coriander – Subtle citrus undertone
- 1/4 teaspoon cayenne pepper – Adjust to your heat preference
- 2 teaspoons salt – Start with less, adjust to taste
- 1 teaspoon black pepper – Freshly ground is best
Toppings (Optional but Recommended)
- Plain Greek yogurt or sour cream
- Fresh cilantro, chopped
- Diced avocado
- Lime wedges
- Pepitas (pumpkin seeds) for crunch
- Shredded cheese
- Sliced jalapeños
- Tortilla chips or cornbread
Step-by-Step Instructions
Step 1: Prepare Your Ingredients (10 minutes)
Before you start cooking, dice your onion and bell pepper, mince the garlic, drain and rinse your beans, and measure out your spices. This mise en place approach makes the cooking process smooth and enjoyable.
Step 2: Brown the Turkey (7-8 minutes)
Heat 2 tablespoons of olive oil in a large Dutch oven or heavy-bottomed pot over medium-high heat. Add the ground turkey, breaking it up with a wooden spoon or spatula. Cook until the turkey is browned and no longer pink, about 7-8 minutes. Season with 1 teaspoon of salt and 1/2 teaspoon of pepper. Don’t drain the turkey—those flavorful juices will enhance your chili.
Step 3: Sauté the Aromatics (6-7 minutes)
Add the diced onion and red bell pepper to the pot with the turkey. Sauté for 5-6 minutes until the vegetables are softened and the onion becomes translucent. Add the minced garlic and cook for another minute, stirring constantly to prevent burning. The kitchen should smell amazing at this point!
Step 4: Toast the Spices (1-2 minutes)
This crucial step unlocks the full flavor potential of your spices. Add the chili powder, cumin, smoked paprika, oregano, coriander, and cayenne pepper to the pot. Stir continuously for 1-2 minutes, allowing the spices to toast and become fragrant. This technique, called “blooming” spices, intensifies their flavors dramatically.
Step 5: Add the Main Ingredients (2 minutes)
Stir in the pumpkin puree first, coating the meat and vegetables. Then add the drained white beans, crushed tomatoes, chicken broth, and green chiles if using. Stir everything together until well combined. The mixture will look thick at first but will thin as it cooks.
Step 6: Simmer to Perfection (30-40 minutes)
Bring the chili to a boil, then reduce the heat to low. Cover the pot partially (leave a small gap for steam to escape) and simmer for 30-40 minutes, stirring every 10 minutes to prevent sticking. The chili is ready when it has thickened to your desired consistency and the flavors have melded together beautifully.
Step 7: Final Seasoning Adjustments
Taste your chili and adjust the seasoning as needed. You might want to add more salt, a pinch of sugar to balance acidity, extra chili powder for heat, or a splash of lime juice for brightness. This final adjustment is what elevates good chili to great chili.
Step 8: Serve and Garnish
Ladle the hot chili into bowls and set up a topping bar so everyone can customize their bowl. A dollop of Greek yogurt, fresh cilantro, diced avocado, a squeeze of lime, and some crunchy pepitas create the perfect balance of textures and flavors.
Pro Tips for the Best White Bean Pumpkin Turkey Chili
Tip 1: Don’t Skip the Spice Toasting
Those extra 1-2 minutes of toasting your spices make an enormous difference in the depth of flavor. This simple technique is what separates restaurant-quality chili from ordinary versions.
Tip 2: Use Pure Pumpkin Puree
Make sure you’re buying pure pumpkin puree, not pumpkin pie filling which contains added sugars and spices. Check the ingredient list—it should only say “pumpkin.”
Tip 3: Let It Rest
If time allows, make this chili a day ahead. The flavors deepen and improve overnight in the refrigerator, making for an even more delicious meal the next day.
Tip 4: Adjust Consistency to Your Preference
Prefer thicker chili? Let it simmer uncovered for the last 10 minutes. Want it soupier? Add an extra cup of broth. You can also mash some of the beans against the side of the pot to create natural thickening.
Tip 5: Add Umami Boosters
For extra depth, try adding a tablespoon of tomato paste with the spices, a dash of Worcestershire sauce, or a square of dark chocolate (yes, really!) in the last 10 minutes of cooking.
Storage and Reheating Instructions
Refrigerator Storage
Store cooled chili in airtight containers in the refrigerator for up to 5 days. The chili will thicken as it sits, so you may need to add a splash of broth when reheating.
Freezer Storage
This chili freezes beautifully! Portion it into freezer-safe containers or heavy-duty freezer bags, leaving about an inch of headspace for expansion. Freeze for up to 3 months. Label with the date and contents.
Reheating Methods
Stovetop: Transfer to a pot, add a splash of broth or water, and heat over medium-low heat, stirring occasionally until heated through (about 10 minutes).
Microwave: Heat individual portions in microwave-safe bowls, covered, stirring every 90 seconds until hot.
From Frozen: Thaw overnight in the refrigerator for best results, though you can also reheat from frozen—just add extra time and liquid.
Variations and Substitutions
Protein Swaps
- Ground chicken: Works just like turkey
- Lean ground beef: Use 90% lean or leaner
- Vegetarian version: Replace turkey with 2 extra cans of beans or crumbled tempeh
- Shredded chicken: Add pre-cooked rotisserie chicken in the last 10 minutes
Bean Alternatives
While white beans are traditional, you can use chickpeas, pinto beans, or even black beans. Mixing different types adds interesting texture.
Pumpkin Alternatives
If you can’t find pumpkin puree, try butternut squash puree, sweet potato puree, or even canned pureed carrots. Each brings its own subtle sweetness.
Spice Adjustments
Extra mild: Reduce chili powder to 1.5 tablespoons and omit cayenne
Extra spicy: Add diced jalapeños, increase cayenne, or stir in hot sauce
Smoky version: Add 1/2 teaspoon of chipotle powder or diced chipotle peppers in adobo
Serving Suggestions
What to Serve With White Bean Pumpkin Turkey Chili
Cornbread: Sweet, crumbly cornbread is the classic pairing
Tortilla chips: Perfect for scooping
Crackers: Saltines or whole grain crackers add crunch
Rice: Serve over brown rice for extra heartiness
Baked potato: Ladle chili over a split baked potato
Salad: A crisp green salad provides fresh contrast
Make It a Complete Meal
Transform this chili into different meals throughout the week:
- Chili bowls: Serve over quinoa or cauliflower rice with all the toppings
- Chili dogs: Pour over turkey hot dogs in whole wheat buns
- Stuffed peppers: Use as filling for bell peppers and bake
- Chili nachos: Layer over tortilla chips with cheese and bake
- Breakfast hash: Reheat with eggs for a protein-packed breakfast
Nutritional Information (Per Serving)
Based on 8 servings:
- Calories: 320
- Protein: 28g
- Carbohydrates: 35g
- Fiber: 12g
- Fat: 8g
- Saturated Fat: 1.5g
- Sodium: 680mg (varies based on broth)
- Sugar: 6g
- Vitamin A: 180% DV
- Iron: 25% DV
- Calcium: 12% DV
This chili is an excellent source of protein, fiber, and vitamin A, while remaining low in saturated fat and calories—perfect for your 2026 health goals!
People Also Ask (FAQ)
Can I make white bean pumpkin turkey chili in a slow cooker?
Yes! Brown the turkey and sauté the aromatics in a skillet first, then transfer everything to your slow cooker. Cook on low for 6-8 hours or high for 3-4 hours. The flavors will be even more developed with the slow cooking method.
Is this chili spicy?
As written, this recipe is mild to medium in heat. The chili powder provides flavor more than heat, and you control the spice level with the cayenne pepper. Start with less cayenne and add hot sauce at the table for those who want more kick.
Can I use fresh pumpkin instead of canned?
Absolutely! You’ll need about 2 cups of roasted, pureed pumpkin. Cut a small sugar pumpkin in half, remove seeds, roast cut-side down at 400°F for 45 minutes, then scoop out the flesh and puree it. Fresh pumpkin has a slightly more delicate flavor than canned.
What’s the difference between white chili and regular chili?
Traditional red chili uses tomatoes as the primary base and often features red beans and beef. White chili typically uses white beans, chicken or turkey, and gets its lighter color from lacking tomatoes or using minimal amounts. This recipe is a hybrid, combining white beans with tomatoes and pumpkin.
How can I make this chili thicker?
There are several methods: simmer uncovered for the last 15 minutes, mash some beans against the pot side, add a cornstarch slurry (1 tablespoon cornstarch mixed with 2 tablespoons water), or stir in instant mashed potato flakes one tablespoon at a time until desired thickness.
Can I use ground turkey that’s not 93% lean?
Yes, though fattier turkey (like 85% lean) will release more grease. You may want to drain some of the excess fat after browning. Leaner turkey (99% fat-free) works too but may be slightly drier—just add a bit more olive oil.
Is this recipe gluten-free?
Yes! All the ingredients are naturally gluten-free. Just double-check that your chicken broth and spices don’t contain any hidden gluten additives. Always read labels if you have celiac disease or severe gluten sensitivity.
How do I prevent the chili from sticking to the bottom of the pot?
Use a heavy-bottomed pot or Dutch oven, stir regularly (every 10 minutes), and make sure your heat isn’t too high during simmering. If you notice sticking, lower the heat immediately and add a splash more broth.
Can I make this in an Instant Pot?
Yes! Use the sauté function to brown turkey and aromatics, add remaining ingredients (reduce broth to 1.5 cups), and pressure cook on high for 10 minutes with natural release for 10 minutes. The texture will be slightly different but still delicious.
What can I do if my chili is too spicy?
Add more pumpkin puree or a can of drained white beans to dilute the heat. A dollop of Greek yogurt or sour cream also helps cool things down. You can also add a teaspoon of sugar or honey to balance the heat.
Does this chili taste like pumpkin pie?
Not at all! The pumpkin adds creaminess and subtle sweetness but the savory spices, turkey, and tomatoes dominate the flavor profile. Most people can’t even identify pumpkin as an ingredient—they just notice the rich, velvety texture.
How many servings does this recipe make?
This recipe yields 8-10 servings depending on portion size. For heartier appetites, plan on 6-8 servings. It’s perfect for meal prep or feeding a family with leftovers.
Conclusion
This White Bean Pumpkin Turkey Chili is more than just a recipe—it’s your ticket to eating healthier in 2026 without feeling deprived. Packed with lean protein, loaded with fiber, and bursting with warming spices, this one-pot wonder proves that nutritious food can be incredibly delicious and satisfying.
What makes this chili truly special is its versatility. Whether you’re batch cooking for busy weeknights, feeding a crowd at a winter gathering, or simply craving a cozy bowl of comfort, this recipe delivers every time. The combination of creamy pumpkin, hearty white beans, and savory turkey creates a unique flavor profile that’s both familiar and exciting.
As you embark on your 2026 wellness journey, let this chili be a reminder that healthy eating doesn’t mean sacrificing flavor or satisfaction. With just 320 calories per serving and 28 grams of protein, you’re nourishing your body while treating your taste buds.
So grab your Dutch oven, stock up on those pantry staples, and make a big batch this January. Your future self—and your meal prep containers—will thank you. Here’s to a delicious, nutritious, and satisfying 2026!
Ready to start cooking? Save this recipe, gather your ingredients, and let the comforting aroma of this healthy chili fill your kitchen. Don’t forget to customize it with your favorite toppings and make it your own signature dish for the new year!
