Healthy, hearty pumpkin chili! NEW recipe!

Happy day-before-Halloween! If you’ve been following me for awhile, you know I love a good chili, and really anything that has tons of protein and requires very little time in the kitchen. I like things simple and easy, so a one-pot meal that I can eat for, like, 4 days in a row is perfect.

Healthy, Hearty Pumpkin Chili


  • two packages of lean, grass-fed organic ground beef (94% or leaner)
  • 1/2 cup chili powder
  • 1/4 cup extra virgin olive oil
  • 3 tbs garlic salt
  • 1 tbsp paprika
  • red pepper flakes to taste
  • moderate dusting of ground black pepper
  • 1 cup fresh or canned diced tomatoes
  • 2 cups Constadine tomato sauce
  • 1 15oz, or 1-2 cups, pureed pumpkin (not pumpkin pie filling!)
  • 1/2 cup minced red or white onion
  • 1 cup frozen corn kernals
  • 1 15oz can of low-sodium kidney beans
  • 1 15oz can of low-sodium black beans
  • 1 15oz can of low-sodium pinto beans
  • Uncle Ben’s :90 brown rice
  • Optional toppings: fat-free Lifetime cheddar cheese, avocado, cilantro, 0% greek yogurt (sour cream substitute), hot salsa, hot sauce


Cook two packages of meat in a large, pam-sprayed pot on medium heat with oil. Add 1/4 cup water if the meat is extremely lean so the meat breaks off into smaller pieces. Stir constantly until browned.


Stir in beans, corn, tomatoes/sauce, pumpkin and onions. Don’t drain canned products. Add all spices. Mix. Depending on how thick you like your chili, you can add more tomato sauce and/or water. Adding pumpkin gives great flavor, but tends to thicken it a bit much.


Simmer on low heat with a lid for 15-20 minutes. Serve hot in a bowl over brown rice with your favorite toppings, or plain! You can also reheat the chili and make a whole wheat wrap burrito or sandwich it between two wraps on a skillet to make a homemade quesadilla (just strain out extra liquid first).

I hope you enjoy this cozy Fall meal as much as I do!

QKC Tote Front & Back

… OH and PS. while you are grocery shopping, use your IgniteGirls “quinoa, kale & coffee™” grocery tote! This is also a great travel tote because the top zippers closed.


Happy Halloween!
Coach Keri


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posted by Coach Keri


  • By Becky 03 Dec 2014

    Made this recipe last night for dinner. SO delicious. Omitted the turkey because I’m a vegetarian however. This chili is a definite “do” again!

    • By coachkeri 03 Dec 2014

      So happy to hear that! It’s one of my weekly rotated meals because it tastes awesome reheated too!

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