Instant Pot Pumpkin Chili (AIP/Paleo/Whole30)

This Instant Pot Pumpkin Chili is a comforting autumn dish that is a breeze to make. It’s also totally AIP, Paleo, and Whole30!

This is the time of year when all the pumpkin recipes are out… annnd I absolutely LOVE it!

I mean who doesn’t love a good pumpkin spice treat? I know I do!

But I also love incorporating pumpkin in other dishes. Why? Because pumpkin is a fantastic AIP addition to stews and chilis. It easily adds thickness and creaminess, especially when you’re unable to use tomatoes, peppers, or beans.

When I made this chili, I just couldn’t get enough of it. My daughter also kept asking for more. And I gotta say, when the kids ask for more, it’s most definitely a keeper!

I know pumpkin is often thought of as a seasonal ingredient, but this pumpkin chili can really be made all year round. It’s also a perfect freezer dish!

What you need to make this Instant Pot Pumpkin Chili

Avocado oil

You can also use coconut oil or olive oil. This is just to oil the pot before sautéing the meat!

Ground Turkey

I love ground turkey in this recipe, ground chicken would also work!


You will need canned pumpkin purée for this recipe. Like I mentioned above, pumpkin is perfect in AIP chilis and stews, because it adds thickness and creaminess that usually comes from tomatoes or beans.

Bone Broth

Chicken or turkey bone broth would be best in this recipe.


I’ve included onions in this recipe because it adds so much flavour! However, if you react to onions or just don’t like them, you can leave them out, it’ll still taste great!


Garlic is great in almost everything and has unlimited health benefits!


Because celery is my fave vegetable! However, the other day I made this pumpkin chili and was out of celery so I used kale instead, and it worked well! But I gotta say celery is a nice touch.

Sweet Potato

When you can’t have tomatoes, peppers or beans, you need to get creative! So sweet potatoes it is! And you know what? It’s delish! Besides, the addition of sweet potatoes makes this dish even more perfect for fall.

Now, if you’re watching your carbs, you could leave them out and add more celery and onions.

Cinnamon and Ginger

Cinnamon and ginger are seasonings that are completely AIP compliant and nightshade free! Plus I find they give the pumpkin chilli that fall vibe!


Cumin is not AIP elimination stage friendly! So please omit if you are following strict AIP.


I prefer to use real salt or pink Himalayan salt in my cooking.

Instant Pot

This recipe also uses the instant pot! I use it a ton, especially, in the fall/winter. Honestly, I find it difficult to make stew or chili in a regular pot over the stove now. Because it’s just SO quick and easy with the Instant Pot!

Now, if you’re into cooking with the Instant Pot and are looking for more AIP instant pot recipes, you need to check out the Paleo AIP instant Pot Cookbook! SO many great real food recipes!

Instant Pot Pumpkin Chili

Yield: 6-8 servings

Instant Pot Pumpkin Chili

Prep Time:
10 minutes
Cook Time:
20 minutes
Additional Time:
5 minutes
Total Time:
35 minutes

This Instant Pot Pumpkin Chili is a comforting autumn dish that is a breeze to make. It's also totally AIP, Paleo, and Whole30!


  • 2 lbs ground turkey
  • 3 tbsp avocado oil
  • 1/2 onion, diced
  • 4 garlic cloves, minced
  • 4 celery stalks, chopped
  • 1 sweet potato, chopped
  • 2 cups bone broth
  • 1 1/3 cup pumpkin purée
  • 1 tsp cinnamon
  • 1 tsp ginger powder
  • 1 tsp cumin * omit for AIP
  • 1 tsp salt


    1. Turn Instant Pot on Sauté feature.
    2. Add 2 tbsp of avocado oil and sauté ground turkey until browned.
    3. Remove ground turkey and drain fat, set aside.
    4. Add another tbsp of avocado oil to instant pot, then add onion, garlic, and celery. Sauté just until fragrant.
    5. Add the rest of the ingredients, including the ground turkey and mix.
    6. Set instant pot to 15 minutes on manual high pressure.
    7. Once done, you can either release the pressure manually with the valve OR allow it to realese on it’s own naturally.
    8. Enjoy!


  1. This recipe looks amazing! I would love to make it, but don’t have an instant pot. Do you have any recommendations on how you would make it on the stovetop or in a regular crockpot?

    • Hi Sarah,

      You could total make this in a crockpot or on the stovetop. I would still brown the ground turkey and sauté the celery onion and garlic then when you add the rest of the ingredients just simmer on the stovetop until the veggies are tender, or allow to cook in the crockpot until veggies are tender (4-6 hours).

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