Pumpkin Chili
This Pumpkin Chili packs 28g protein and 164 calories per serving—one of the lowest-calorie, highest-protein options for cutting phases. Batch-preps 8 servings quickly on the stovetop, letting you build a calorie deficit without hunger or repetitive meal prep.
Ingredients
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion
- •Sweet Potato, Baked, Flesh Only
Any sweet potato works. Medium = ~130g. Microwave 5-6 min to speed prep.
- •Bell Pepper
- •Bell Pepper
- •Garlic(15g)
- •Ground Turkey, 99% Lean(907g)
- •1 teaspoon kosher salt
- •½ teaspoon ground black pepper
- •Chili powder(15g)
- •Chili powder(8g)
- •Cumin, Ground(10g)
- •Cinnamon, Ground(5g)
- •Nutmeg, Ground(1g)
- •Beans, Pinto, Canned, Drained
- •Pumpkin Puree, Canned
- •Tomato Sauce
- •Canned Diced Tomatoes
- •Low Sodium Chicken Broth(480g)
Instructions
- 1Heat the oil in a Dutch oven or large soup pot over medium heat. Add the onion, sweet potato, red and green bell peppers, and garlic. Sauté for 5 to 7 minutes, until soft.
- 2Add the turkey, salt, and pepper, and cook until browned, 5 to 7 minutes, stirring often to break up the chunks.
- 3Once the meat is browned, add the chili powder, chipotle chili powder, cumin, cinnamon, and nutmeg. Stir and cook until very fragrant, about 30 seconds.
- 4Add the beans, pumpkin, tomato sauce, diced tomatoes in their juices, and 1 cup chicken broth (or water). Bring to a gentle simmer.
- 5Let simmer, uncovered, until the chili thickens further, about 30 minutes, stirring every so often so that the chili does not stick to the bottom. If the chili becomes too thick, add additional broth or water to reach your desired consistency.
- 6Toward the end of the cooking time, taste, and adjust the seasonings as desired. Add more chipotle chili powder for an extra smoky/spicy kick (be careful; a little goes a long way) and more salt and pepper as needed. Serve hot with desired toppings.
Nutrition — Per Serving
164
calories
28g
protein
5g
fat
- Carbohydrates
- 3g
- Saturated fat
- 0.9g
- Sodium
- 221 mg
- Dietary fiber
- 1.5g
8 servings per batch · ~182g each
Macro data sourced from USDA FoodData Central
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How much protein does Pumpkin Chili have per serving?
Each serving delivers 28g of protein and only 164 calories, giving you a remarkably lean macro profile with 5g fat and 3g carbs. This is one of the lowest-calorie high-protein options in the PrepForge library.
How long does Pumpkin Chili take to make?
This quick prep stovetop recipe batch-preps 8 servings at once, giving you a full week of lunches or dinners ready from a single cooking session. Quick prep designation means minimal active time for maximum servings.
Is Pumpkin Chili good for fat loss?
At 164 calories and 28g protein per serving with minimal carbs, this chili is excellent for fat loss phases where you need volume and satiety without excess calories. The protein-to-calorie ratio is exceptionally efficient for appetite control during a deficit.
