This pumpkin chili with lean ground beef high protein is the one-pot Thanksgiving chili that tastes like fall in a bowl. Lean ground beef browns with onion and garlic, then pumpkin puree, tomatoes, black beans and smoky chili spices simmer together into something rich, thick and surprisingly light — 32g of protein per serving, and dinner on the table in 55 minutes.
The pumpkin is the secret. It melts into the chili and makes it silky and slightly sweet, so you can skip the sugar and still get that slow-cooked depth. A spoonful of Greek yogurt on top adds creaminess and a little extra protein, and the whole pot only gets better the next day.
Why you’ll love it
- 32g protein per serving, about 410 calories
- One pot, 55 minutes total, and it tastes even better the next day
- Pumpkin makes it silky and rich without cream or sugar
- Serves 4 — easy to double for a Thanksgiving crowd
Ingredients
- 450g (about 1 lb) lean ground beef (90% lean)
- 1 tbsp olive oil
- 1 medium onion, diced
- 3 garlic cloves, minced
- 1 tbsp chili powder
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp ground cinnamon
- 1 can (425g) pumpkin puree (not pumpkin pie filling)
- 1 can (400g) diced tomatoes
- 1 can (400g) black beans, drained and rinsed
- 240ml (1 cup) low-sodium beef broth
- 1 tsp coarse sea salt
- 1/2 tsp black pepper, freshly ground
- 120g (1/2 cup) plain Greek yogurt, to serve
- Fresh cilantro, chopped, to serve
Equipment used
- A large heavy pot or Dutch oven, for browning the beef and simmering the chili
- A wooden spoon, for breaking up the beef as it cooks
- A can opener, for the pumpkin, tomatoes and beans
- Ladle and bowls, for serving
Instructions
- Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the lean ground beef and cook for 6–7 minutes, breaking it up with a wooden spoon, until browned all over. Drain off any excess fat.
- Add the onion and cook for 4–5 minutes until softened, then stir in the garlic, chili powder, cumin, smoked paprika and cinnamon and cook for 1 minute until fragrant.
- Stir in the pumpkin puree, diced tomatoes, black beans and beef broth. Season with salt and pepper and bring to a gentle simmer.
- Reduce the heat to low, cover partially, and simmer for 35–40 minutes, stirring now and then, until thick and rich. Taste and adjust the salt and spices.
- Ladle into bowls and top each serving with a spoonful of Greek yogurt and a sprinkle of fresh cilantro.
Tips
- Use plain pumpkin puree, not pumpkin pie filling — the pie filling is sweetened and spiced, and it will throw the chili off balance.
- Don’t rush the simmer. The full 35–40 minutes is what lets the pumpkin melt in and the spices deepen.
- If the chili gets too thick, stir in a splash more broth until it loosens to the texture you like.
- It keeps 4 days in the fridge and freezes well for up to 3 months — portion it into containers before freezing so you can reheat one serving at a time.
Estimated nutrition per serving
| Nutrient | Amount per serving |
|---|---|
| Calories | 410 |
| Protein | 32g |
| Carbohydrates | 28g |
| Fat | 18g |
These are estimated macros based on standard ingredient values, not lab-measured results.
More high-protein recipes to try
- High Protein Thanksgiving Beef Tenderloin with Garlic Herb Crust
- Lean Ground Beef Thanksgiving Stuffing Skillet
- High Protein Beef and Mushroom Gravy Meatballs
FAQ
Can I use ground turkey instead of beef? Yes — lean ground turkey works the same way and keeps the protein high. Brown it the same way and follow the recipe as written; the chili may come out a touch leaner, so add an extra drizzle of olive oil if it looks dry.
Is this pumpkin chili with lean ground beef high protein spicy? It has a gentle warmth from the chili powder and smoked paprika, not real heat. If you like it hotter, add a pinch of cayenne or a diced jalapeño with the onion.
Can I make it ahead? Yes, and you should — the flavours deepen overnight. Make it a day ahead, cool it, and refrigerate it. Reheat gently on the hob, adding a splash of broth if it has thickened.
What do I serve with it? A spoonful of Greek yogurt and fresh cilantro is all it needs, but warm cornbread or a slice of crusty bread for dunking never hurts.
Pumpkin Chili with Lean Ground Beef High Protein — 32g Protein
Equipment
- A large heavy pot or Dutch oven
- A wooden spoon
- A can opener
- Ladle and bowls
Ingredients
- 450 g lean ground beef about 1 lb, 90% lean
- 1 tbsp olive oil
- 1 medium onion diced
- 3 garlic cloves minced
- 1 tbsp chili powder
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp ground cinnamon
- 1 can pumpkin puree 425g, not pumpkin pie filling
- 1 can diced tomatoes 400g
- 1 can black beans 400g, drained and rinsed
- 240 ml low-sodium beef broth 1 cup
- 1 tsp coarse sea salt
- 1/2 tsp black pepper freshly ground
- 120 g plain Greek yogurt 1/2 cup, to serve
- Fresh cilantro chopped, to serve
Instructions
- Heat the olive oil in a large pot or Dutch oven over medium-high heat. Add the lean ground beef and cook for 6–7 minutes, breaking it up with a wooden spoon, until browned all over. Drain off any excess fat.
- Add the onion and cook for 4–5 minutes until softened, then stir in the garlic, chili powder, cumin, smoked paprika and cinnamon and cook for 1 minute until fragrant.
- Stir in the pumpkin puree, diced tomatoes, black beans and beef broth. Season with salt and pepper and bring to a gentle simmer.
- Reduce the heat to low, cover partially, and simmer for 35–40 minutes, stirring now and then, until thick and rich. Taste and adjust the salt and spices.
- Ladle into bowls and top each serving with a spoonful of Greek yogurt and a sprinkle of fresh cilantro.
Notes
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