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Chicken Chili recipe in a white bowl with cilantro as a garnish.
4.75 from 8 votes

Instant Pot Pumpkin Chicken Chili

Instant Pot Pumpkin Chicken Chili is a quick and easy chili recipe to bring in the Fall season!!  Since this pumpkin chili recipe is made in the Instant Pot you can enjoy your healthy, dairy-free, and gluten free dinner recipe in a fraction of the time. 

Course Dinner, Main Course
Cuisine American
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 6 servings
Calories 299 kcal


  • 2 Tbsp. olive oil
  • 1 cup sweet onion finely diced
  • 1 cup green bell pepper finely diced
  • 1 jalapeno seeded, finely diced
  • 2 cloves garlic crushed
  • 3 cups chicken broth regular
  • 1 ½ pounds chicken breasts
  • 15 oz. pumpkin puree canned or homemade
  • 2 Tbsp. tomato paste
  • 15 oz. canned black beans rinsed and drained

Pumpkin Chili Seasonings:

  • 2 tsp. chili powder
  • 1 tsp. cumin
  • ½ tsp. paprika
  • ¼ tsp. ground sage
  • 1 ½ tsp. salt to taste
  • ¼ tsp. pepper to taste
  • Pinch cayenne pepper
  • Pinch cinnamon


  • Green Onions optional
  • Cilantro optional


  1. Set your 6-quart Instant Pot to the saute function and add olive oil, onion, bell pepper, and jalapeño. Saute for 4-5 minutes.
  2. Add crushed garlic and saute for 1 minute or until lightly browned.
  3. Add chicken broth and be sure to scrape the bottom of the pot to loosen up any bits that might be stuck.
  4. In a small bowl whisk together the pumpkin chili seasoning ingredients.
  5. Add chicken breasts, pumpkin puree, tomato paste, black beans and seasoning ingredients to the Instant Pot. Give it a few stirs and make sure some liquid gets underneath the chicken breasts.
  6. Cover Instant Pot with lid, ensure the pressure release valve is set to sealed, and turn on high pressure for 12 minutes.
  7. Once the Instant Pot is done cooking the chili, let chili sit in the Instant Pot for 10 minutes. (10 minute Natural Pressure release.)
  8. Release the pressure valve. Shred chicken breasts with a fork.
  9. Serve pumpkin chicken chili with finely chopped green onions and cilantro and enjoy!

Recipe Video

Recipe Notes

*Slow Cooker Instructions:  add all of your ingredients into a 6-quart slow cooker, making sure to get some liquid underneath the chicken breasts, give it a good stir, and cook your pumpkin chili for 6 hours on low in the Crock-Pot.

**Leave out the black beans to bring the carb count down to 12 carbs / 4 grams of fiber per serving.

***Each serving is 7 Weight Watchers SmartPoints.

Nutrition Facts
Instant Pot Pumpkin Chicken Chili
Amount Per Serving
Calories 299 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g6%
Cholesterol 72mg24%
Sodium 1384mg60%
Potassium 1066mg30%
Carbohydrates 24g8%
Fiber 9g38%
Sugar 4g4%
Protein 30g60%
Vitamin A 11970IU239%
Vitamin C 40.6mg49%
Calcium 85mg9%
Iron 4.2mg23%
* Percent Daily Values are based on a 2000 calorie diet.