Turkey Pumpkin Chili
Turkey Pumpkin Chili provides 34g protein and 286 calories per serving, a lower-calorie option for fat loss phases. Quick stovetop cooking yields 8 servings, making this one of the most efficient preps per batch. Stay on your deficit while maintaining protein without eating the same meal twice.
Ingredients
- •Olive oil(15g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Yellow Onion
- •Bell Pepper
- •Bell Pepper
- •Garlic(180g)
- •Ground Turkey, 99% Lean(907g)
- •1½ teaspoons sea salt
- •Canned Diced Tomatoes(411g)
- •Pumpkin, Sugar Pie(960g)
- •Low Sodium Chicken Broth(600g)
- •Chipotle peppers in adobo sauce(10g)
- •Cumin, Ground(10g)
- •1 teaspoon freshly cracked black pepper
- •Beans, Black, Canned, Drained(411g)
- •Sour Cream
Regular or fat-free both work. Fat-free is thinner but saves ~40 cal/serving.
- •Cilantro, Fresh
- •Avocado
- •Pumpkin Seeds (Pepitas)
Instructions
- 1Heat the oil in a large soup pot over medium heat. Once the oil is glistening, add the onion and bell peppers and cook, stirring occasionally, until tender, about 5 minutes. Add the garlic and cook, stirring, until fragrant, about 1 more minute.
- 2Add the turkey, season with 1 teaspoon of the salt and cook, breaking up the meat with a wooden spoon, until browned, 8 to 10 minutes.
- 3Stir in the tomatoes, pumpkin, chicken stock, chipotle, adobo sauce, cumin, pepper, and remaining ½ teaspoon of salt and bring to a boil over high heat. Reduce the heat to low and simmer, stirring occasionally, for about 35 minutes, or until the pumpkin is tender and the chili has thickened. Stir in black beans and simmer until heated through, about 5 minutes more.
- 4Ladle the chili into bowls and top with cheese, sour cream, cilantro, avocado, and pepitas, if using.
Nutrition — Per Serving
286
calories
34g
protein
5g
fat
- Carbohydrates
- 28g
- Saturated fat
- 0.9g
- Sodium
- 344 mg
- Dietary fiber
- 2.2g
8 servings per batch · ~438g each
Macro data sourced from USDA FoodData Central
AI Swap Engine
Set up your profile to enable swaps →Common questions
How much protein does Turkey Pumpkin Chili have per serving?
Each serving contains 34g of protein and 286 calories, with 5g fat and 28g carbs. It's a lean, carb-forward option that keeps calories low while still delivering solid protein per bowl.
How long does Turkey Pumpkin Chili take to make, and how many meals does it yield?
Quick prep time on the stovetop yields 8 servings in one batch, making it efficient for meal prepping an entire week's worth of lunches or dinners. You're spreading the cooking effort across multiple meals.
Is Turkey Pumpkin Chili good for fat loss?
At 286 calories and 34g protein per serving, this recipe is well-suited for fat loss phases where you need high satiety without high calorie density. The high carb-to-fat ratio keeps energy stable during a deficit.
