Bring Halloween flavor to meal prep with this High-Protein Pumpkin Chicken Chili. Real pumpkin puree adds body and seasonal character while chicken, beans, tomatoes and savory spices create a hearty make-ahead meal.
Ingredients
- 1 1/2 lb boneless skinless chicken breast, diced
- 1 tbsp olive oil
- 1 medium yellow onion, diced
- 1 red bell pepper, diced
- 3 garlic cloves, minced
- 1 can (15 oz) 100% pumpkin puree, not pumpkin pie filling
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (14.5 oz) diced tomatoes
- 1 cup lower-sodium chicken broth, plus more as needed
- 2 tsp chili powder
- 1 tsp ground cumin
- 1 tsp smoked paprika
- 1/2 tsp dried oregano
- 1/4 tsp cinnamon, optional
- Black pepper and salt to taste
Instructions
1. Prep
Dice the chicken, onion and pepper. Drain and rinse the beans and measure the remaining ingredients.
2. Cook the Chicken
Heat olive oil in a large pot over medium heat. Add chicken and cook until the exterior is lightly browned.
3. Add Vegetables
Add onion and bell pepper and cook until they begin to soften. Stir in garlic briefly until fragrant.
4. Build the Chili
Add pumpkin puree, beans, tomatoes, broth and seasonings. Stir until the pumpkin is evenly incorporated.
5. Simmer
Bring to a gentle simmer, reduce heat and cook for about 20–25 minutes, stirring periodically. Add broth if a thinner consistency is preferred.
6. Check Doneness
Make sure the chicken reaches a safe internal temperature of 165°F (74°C). Taste and adjust seasoning.
7. Portion
Divide into approximately six meal-prep portions. Optional toppings include plain Greek yogurt, a modest amount of shredded cheese, cilantro or green onion.
Estimated Nutrition
Per serving (approximately 6 servings): ~320 calories | ~34g protein | ~28g carbohydrates | ~8g fat.
Nutrition is an estimate and varies with ingredients, brands, toppings and portion sizes.
Why Pumpkin Works in Chili
Pure pumpkin has a mild flavor that blends well with savory chili spices. It adds thickness and seasonal flavor without making the dish dessert-like. Use 100% pumpkin puree rather than sweetened pumpkin pie filling.
Meal-Prep Tips
- Cool cooked chili promptly and refrigerate in covered containers.
- Use refrigerated portions within about 3–4 days for best quality and food safety.
- Freeze portions you will not use within that window.
- Reheat leftovers thoroughly to 165°F (74°C).
- Store toppings separately until serving.
- Add a splash of broth when reheating if the chili thickens.
Easy Adjustments
Use mild chili powder for less heat or gradually add cayenne or jalapeño for more. Simmer longer for a thicker chili or add broth for a thinner consistency. Lean ground turkey can also be substituted, although cooking time and nutrition will change.
The CIWO Takeaway
This Halloween-themed meal prep puts pumpkin into a savory, protein-forward chili with chicken, beans, tomatoes and warming spices. It is easy to portion and reheats well for a seasonal CIWO meal-prep option.
