Keto Pumpkin Chili: A Beanless Delight

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Happy pumpkin season! For most of my adult life Chili has been a favorite weekly meal. It is the kind of simple dish that warms a body and soul. For years I would make big pots a chili, meal prepping for later in the week, while always setting aside a couple of mason jars in the freezer for friends in need of a good meal.

In 2015 I started to limit my consumption of beans, they are so difficult to digest. I would find myself with a bloated belly, the rest of my body swollen whenever I ate beans. When I was diagnosed with SIBO in 2018 beans really needed to go for good. I began following a clean ketogenic food plan without dairy. A traditional chili recipe wasn’t working anymore, so I needed to change it. Now I’m celebrating with delicious pumpkin chili! I do not miss the old recipe for a minute. The flavors are just as rich, I love the subtle undertones of pumpkin, and the texture is full and smooth. I still make big batches to share with friends, but less has made it out the door because I can’t seem to stop eating it!


  • 1 sweet onion chopped
  • 1 red pepper chopped
  • 1 15 oz can of pure pumpkin – no additives or other ingredients
  • 1 lb organic grass feed ground beef
  • 24 oz of chicken bone broth or chicken stock
  • 1 tbsp avocado oil or grapeseed oil
  • 4 tsp himilayan salt or the least processed salt you can find
  • 1/4 tsp black pepper
  • 1/2 tsp white pepper
  • 1/2 tsp paprika
  • 1 tsp cumin
  • 1/8 tsp cayenne (optional – reduce if you don’t like spicy food)
  • Fresh cilantro – optional to top


Drizzle 1 tbsp of oil in a large pot, heat to medium high. when the pan is hot, add the ground beef. Sprinkle with 1 tsp salt and 1/4 tsp black pepper. Break up the beef and stir it until it’s brown. Remove from the pan and set aside in a nonplastic bowl.

Chop your onion and pepper into bite sized pieces, I like mine fairly small.

Turn the heat back to medium high on the stove. If oil is left in the pot, add the chopped veggies. If the pan is dry, drizzle a touch more oil so you aren’t adding veggies to a dry pan. Sprinkle with 1 tsp salt. Cook until onion are translucent making sure to stir a few times.

Add the ground beef back into the pot. Pour in your stock. Add the can of pumpkin, white pepper, paprika, cumin, remaining salt (2 tsp), and cayenne pepper only is you like spice. Stir to be sure ingredients are mixed and the pumpkin doesn’t burn at the bottom.

Bring to a boil then cook on medium low simmering for 30 minutes. Stir halfway through.

Set aside some to cool. Taste and adjust the seasoning if necessary. The chili is truly ready to eat, but I like to cook for an additional 15 minutes to develop the flavors even more.

Serve with a sprinkle of cilantro if you like. It’s also delicious with a side of fresh avocado.

I dish up this chili for dinner but also set aside in mason jars for lunches throughout the week. It’s super easy to heat up and add to a thermos.

Try it and let us know what you think! If you love this dish, tag us on social media and share with your friends! Enjoy!

7 Replies to “Keto Pumpkin Chili: A Beanless Delight”

  1. Mandy, I made this tonight for some friends and it was a hit! Thanks for sharing such a yummy recipe!!

    1. Fantastic news. I’m so glad it was delicious and made you feel good. I’ve been eating it all week and I’m ready to make another batch for this cold rainy weekend.

  2. Mandy, I made this tonight. It is great. I used ground bison since that’s what I had; I also used 32 oz of chicken broth; and since I had leftover quinoa, I added some to my bowl of your “pumpkin chili”. Delicious. 👏👍

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