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5 from 1 vote

Keto Pumpkin Chili

This recipe is a classic reinvented for the fall season. A good chili is a staple in our house and this Keto Pumpkin Chili is dressed up with roasted pumpkin for the ultimate Autumn comfort food recipe.
Prep Time 15 minutes
Cook Time 40 minutes
Servings 6
Calories 323kcal
Author Jo Harding


  • 12 ounces fresh pumpkin peeled + seeds removed, cut into 1 inch cubes
  • 1 tablespoon extra virgin olive oil
  • 1 pinch salt
  • 16 ounces ground beef
  • 4 slices smoked bacon cut into small pieces
  • 1 ounce onion diced
  • 3 cloves garlic minced
  • 1.5 ounces red bell pepper diced
  • ¼ cup jalapeno finely diced
  • 1 tablespoon chili powder mild
  • 1 teaspoon smoked paprika
  • 1 teaspoon ground coriander
  • 1 teaspoon ground cumin
  • 2 teaspoons dried oregano
  • 1 teaspoon sea salt flaked, or to taste
  • ½ teaspoon black pepper cracked, or to taste
  • 2 tablespoons tomato paste
  • 12 ounces tomatoes unsweetened, canned, chopped
  • 2 cups chicken broth or beef broth, to desired thickness (plus more to thin as needed)


  • Preheat the oven to 400 / 200C / 180fan.
  • Add the pumpkin to a baking tray lined with parchment. Toss with olive oil and a good pinch of salt. Roast for about 30 minutes until soft.
  • Meanwhile, add the ground beef and bacon to a non-stick frying pan. Cook for about 5 minutes on a medium heat, or until cooked through.
  • Add the onion and garlic and cook for a further 2 minutes until soft.
  • Add the red pepper, jalapeño, spices, tomato paste, chopped tomatoes and broth. Simmer 20 - 35 minutes, or until nice and thick, stirring occasionally. The lower the heat and the slower you cook it, the better the flavor.
  • Stir through the pumpkin. Season to taste.
  • Optional: top with jalapeño, cilantro, sour cream, avocado or grated cheese.
  • Storage: Fridge in a Tupperware for 3 days or freezer for 3 months.


Net Carbs: 8g


Serving: 1serving | Calories: 323kcal | Carbohydrates: 11g | Protein: 17g | Fat: 24g | Saturated Fat: 8g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 11g | Trans Fat: 1g | Cholesterol: 63mg | Sodium: 976mg | Potassium: 741mg | Fiber: 3g | Sugar: 4g | Vitamin A: 5820IU | Vitamin C: 31mg | Calcium: 77mg | Iron: 4mg