Fitness Food Friday: Pumpkin Chili

Meet the Author:

Sarah Williams is a graduate of the Art Institute of Colorado with a Culinary degree and a background in nutrition. She has spent time honing her skills in local restaurants including Giovannis and Fire. For the past three years Sarah has been a personal chef for elite and professional athletes, designing menus that adhere to strict dietary needs. When she is not cooking, Sarah is a mom to two active children and enjoys yoga, biking, and cross training workouts with her husband. Being physically fit, healthy, and knowing where her food comes from are passions of hers. If you would like to reach Sarah personally, email her at Every Friday, Sarah will have a new healthy and delicious recipe to share with the fitness community. Stay tuned for next week's recipe!

Pumpkin Chili

It’s that time of season where it seems that everywhere I look; I see pumpkins. There’s pumpkin butter, pumpkin bread, and pumpkin pie. I love pumpkin so why not try it in a chili and call it pumpkin chili? Besides adding a sweet nutty flavor to dishes, pumpkin is a ready source of vitamin A, which boosts the nutritional content of this offbeat chili. I like to garnish it with peanuts and cilantro. Another way to garnish is to add a dollop of light sour cream, then sprinkle with cheese. The traditional way to enjoy chili is with a batch of homemade cornbread. I prefer to make gluten free almond flour biscuits to go with my chili. If I have leftovers (which I usually try to do) I seal the chili in a tight container and freeze for next time.

Grocery List

2 tbsp of extra virgin olive oil

1 small yellow onion, chopped

1 green bell pepper, chopped

2 garlic cloves, minced

1 lb of ground white turkey

1 can of diced tomatoes, with the liquid

1 (15 oz) can of pumpkin puree

1 cup of water

1 tbsp of chili powder

1 tsp of cumin

1 (15 oz) can of kidney beans, rinsed and drained

Pinch of salt and pepper to taste


Heat the oil in a large pot over medium heat. Add the onion, green pepper, garlic, and cook (stirring frequently) until tender, usually around 5 minutes. Add the turkey and cook until browned. Now add the tomatoes, pumpkin puree, water, chili powder, cumin, salt and pepper. Bring the pot to a boil. Reduce heat to medium low and add the kidney beans. Cover and simmer for 30 minutes or slightly longer if needed.

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