Mouthwatering Ground Beef and Pumpkin Keto Chili Recipe: A Low-Carb Delight

Discover the Comfort of Keto Cuisine with Ground Beef and Pumpkin Keto Chili

As the leaves begin to change and the crisp air of autumn sets in, there’s nothing quite like a warm, hearty bowl of chili to satisfy your hunger and keep you cozy. But for those on a keto diet, finding comfort food that fits within their low-carb, high-fat lifestyle can be a challenge. Enter the Ground Beef and Pumpkin Keto Chili—a dish that not only warms your soul but also aligns perfectly with your dietary goals.

This keto chili is a culinary delight, combining the rich, savory flavors of ground beef with the subtle sweetness of pumpkin. It’s a perfect match for those chilly evenings when you crave something filling yet nutritious. And the best part? This chili is packed with keto-friendly ingredients, ensuring you can indulge without the guilt. So, let’s dive into this delicious and comforting keto recipe that’s sure to become a staple in your meal rotation.

Ground Beef and Pumpkin Keto Chili

The Story Behind This Hearty Keto Chili

The inspiration for this Ground Beef and Pumpkin Keto Chili comes from a desire to create a dish that’s both comforting and compliant with a ketogenic lifestyle. Chili is a classic American staple, often loaded with beans and sugar-laden sauces that are no-gos on a keto diet. By reimagining this favorite and using pumpkin as a thickener instead of beans, we’ve crafted a chili that’s low in carbs but high in flavor.

Pumpkin is a fantastic ingredient for those following a keto diet. It’s low in carbs and high in fiber, which helps to keep the net carb count down. Plus, it provides a smooth, creamy texture that makes this chili feel indulgent. When combined with ground beef, a protein powerhouse, you get a meal that’s satiating and rich in essential nutrients.

The spices in this recipe, like chili powder and cumin, are more than just flavor enhancers. They’re also packed with antioxidants and have been linked to various health benefits, including improved digestion and a boosted metabolism—key components for anyone on a keto journey. This chili isn’t just about taste; it’s about creating a meal that nourishes your body and supports your health goals.

Ingredients for Keto Chili

Mastering the Art of Keto Chili

Creating the perfect bowl of keto chili is an art form. It starts with browning the ground beef to perfection, ensuring each piece is thoroughly cooked and infused with flavor. When adding the onions, patience is key. Allow them to soften and become translucent, as this builds a foundational layer of taste that will carry through the entire dish.

As you introduce the garlic, pumpkin puree, and diced tomatoes into the pot, it’s crucial to mix these ingredients well. This ensures the pumpkin is evenly distributed, giving the chili its signature creamy texture without any unexpected lumps. The spices are the soul of the chili, and adding them at the right time is vital. By simmering them with the rest of the ingredients, you allow their flavors to meld together, creating a deep, complex profile that’s irresistible.

Remember, the simmering process is where the magic happens. It’s not just about cooking; it’s about allowing the ingredients to get to know each other, to dance and blend into a harmonious symphony of flavors. Stirring occasionally is more than a step—it’s an act of love, ensuring every spoonful is as delicious as the last. And if the chili is too thick for your liking, a splash of beef broth can adjust the consistency to your preference.

Cooking Keto Chili

Variations to Spice Up Your Keto Chili

Spicy Pumpkin Keto Chili

For those who love a fiery kick, add some diced jalapeños or increase the cayenne pepper. The heat will not only elevate the flavors but also can boost your metabolism, making it a win-win for spice enthusiasts on keto.

Slow Cooker Pumpkin Keto Chili

Let your slow cooker do the work. Combine all ingredients and cook on low for 6-8 hours. This method allows the flavors to develop even more, resulting in a chili that’s rich and incredibly satisfying.

Chunky Vegetable Pumpkin Keto Chili

Add low-carb vegetables like bell peppers and zucchini for a chunkier texture and an extra dose of nutrients. Just be sure to account for the additional carbs in your daily intake.

Substitutions for Your Keto Chili

While this chili is designed to be keto-friendly, there may be times when you need to make substitutions based on preference or availability. For the ground beef, try ground turkey or chicken for a leaner option. If you can’t find pumpkin puree, butternut squash puree can work in a pinch, though you’ll need to check the carb count as it’s slightly higher.

For a dairy-free version, omit the cheddar cheese garnish or replace it with a dairy-free cheese alternative. And if fresh cilantro is not your thing, try topping your chili with sliced avocado or a dollop of sour cream for added fat and flavor.

Frequently Asked Questions

Can I make this chili in advance?
Yes, this chili tastes even better the next day as the flavors have more time to meld. Store it in the refrigerator for up to 3 days or freeze for up to 3 months.

Is pumpkin keto-friendly?
Absolutely, pumpkin is low in carbs and high in fiber, making it suitable for a ketogenic diet when used in moderation.

Can I use canned pumpkin for this recipe?
Yes, just ensure it’s 100% pumpkin puree without added sugars to keep it keto-friendly.

How can I thicken the chili without adding carbs?
Allow the chili to simmer uncovered for the last 15 minutes, or add a small amount of xanthan gum to thicken it without increasing the carb count significantly.

What can I serve with this chili?
This chili is hearty on its own, but you can serve it with a side of keto cornbread or over cauliflower rice for an extra special meal.


Ground Beef and Pumpkin Keto Chili

A hearty and warming keto-friendly chili that combines the richness of ground beef with the subtle sweetness of pumpkin, perfect for a low-carb comfort meal.
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Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes
Course Dinner
Cuisine American
Servings 6 people
Calories 375 kcal


  • Large pot
  • Spatula
  • Measuring cups and spoons
  • Knife
  • Cutting board


  • 2 pounds ground beef 907g
  • 1 small onion, diced about 100g
  • 3 cloves garlic, minced
  • 1 cup pumpkin puree 240g
  • 1 can diced tomatoes, no added sugar 14.5 oz or 411g
  • 1 cup beef broth 240ml
  • 2 tablespoons chili powder 14g
  • 1 teaspoon cumin 2g
  • 1 teaspoon paprika 2g
  • ½ teaspoon cayenne pepper 1g (optional for extra heat)
  • Salt and pepper to taste
  • ½ cup shredded cheddar cheese 60g for garnish (optional)
  • Fresh cilantro for garnish (optional)


  • In a large pot over medium heat, brown the ground beef until no longer pink. Use a spatula to break up the meat as it cooks.
  • Add the diced onion to the pot with the beef. Cook until the onion is translucent and soft, about 5 minutes.
  • Mix in the minced garlic and cook for an additional 1 minute until fragrant.
  • Stir in the pumpkin puree, diced tomatoes, and beef broth. Make sure to mix well so that the pumpkin is evenly distributed.
  • Season the mixture with chili powder, cumin, paprika, cayenne pepper (if using), salt, and pepper. Bring the chili to a simmer.
  • Once simmering, reduce the heat to low and cover the pot. Let it cook for 45 minutes to an hour, stirring occasionally, to allow the flavors to meld together.
  • Taste and adjust seasoning if necessary. If the chili is too thick, add more beef broth to reach your desired consistency.
  • Serve hot, garnished with shredded cheddar cheese and fresh cilantro if desired.


For a thicker chili, allow it to simmer uncovered for the last 15 minutes.
If you prefer a milder chili, reduce the amount of cayenne pepper or omit it entirely.
The chili can be stored in the refrigerator for up to 3 days or frozen for up to 3 months.
Ensure the canned tomatoes and pumpkin puree are sugar-free to keep it keto-friendly.


Calories: 375kcalCarbohydrates: 8gProtein: 34gFat: 22gFiber: 3gNet Carbs: 5g
Keyword ground beef pumpkin chili, Keto Chili, Keto Dinner, Low Carb Chili
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