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5 from 5 votes

Instant Pot Paleo Pumpkin Chili

This Instant Pot Paleo Pumpkin Chili is packed with flavor! Pumpkin, spices, vegetables and meat combine to make a hearty and satisfying meal. Gluten free, dairy free and sure to a hit with the family!
Prep Time10 mins
Cook Time27 mins
Course: Main Course, Soup
Cuisine: American
Keyword: instant pot chili, paleo chili, veggie-loaded chili, whole30 chili
Servings: 6 servings
Calories: 219kcal


  • Instant Pot


  • 2 tablespoons coconut or avocado oil
  • 1 pound ground chicken, turkey or beef
  • 1 cup chopped onion
  • 1 cup diced bell pepper
  • 1 cup chopped carrots
  • 3-4 cloves garlic, minced
  • 14.5 ounces canned diced tomatoes, with liquid or about 1 3/4 cup diced fresh tomatoes
  • 15 ounces canned pumpkin puree or about 1 1/2 cups homemade pumpkin puree
  • 1/2 teaspoon paprika
  • 1 1/2 teaspoons chili powder or to taste (I made mine relatively mild)
  • 1 teaspoon ground cumin
  • 1/2 teaspoon sea salt or to taste
  • 1/4 teaspoon black pepper or to taste
  • 1/2 cup broth or water
  • fresh cilantro and avocado for garnish, if desired


  • Set your Instant Pot to the saute setting and add oil to the pot.
  • Once the oil is hot, crumble the meat into the Instant Pot. Brown for a minute or two until the meat is mostly browned, but still slightly pink. Scoop the meat out of the pot and set aside.
  • Next the garlic, onion, bell pepper, carrots to the Instant Pot. Cook for about 3-4 minutes. Stir in salt, pepper, chili powder paprika, and cumin.
  • Next, add broth or water. Stir it into the veggie mixture, being sure to scrape up the spices and veggies that may have cooked to the bottom of the pot.
  • Add the tomatoes, pumpkin puree and cooked meat. Stir to mix everything together.
  • Turn off the saute function . Place the lid on the Instant Pot, lock in place and turn the valve to sealing. Select the manual setting and set to cook on HIGH pressure, and set time for 17 minutes. It will typically take you Instant Pot about 10 minutes to get up to pressure.
  • When the chili is finished cooking, quick release pressure, carefully.
  • Taste and add more chili, salt and pepper, if desired.
  • Enjoy warm, garnished with avocado or cilantro, if desired.


Nutritional information calculated using ground chicken.


Calories: 219kcal | Carbohydrates: 16g | Protein: 15g | Fat: 11g | Saturated Fat: 2g | Cholesterol: 65mg | Sodium: 445mg | Potassium: 851mg | Fiber: 5g | Sugar: 7g | Vitamin A: 15724IU | Vitamin C: 45mg | Calcium: 65mg | Iron: 3mg