AIP Pumpkin Chili without Tomatoes

As soon as the weather turns crisp, I start dreaming of a big pot of chili simmering on the stove. But when you’re avoiding tomatoes, peppers, and nightshade spices, finding a good AIP chili can be a challenge. This AIP pumpkin chili without tomatoes brings back everything I love about a hearty bowl of chili, with plenty of ground beef, savory herbs, warm spices, and a little smoked salt for depth. This chili takes a little inspiration from Texas-style chili con carne, where beef is the star and you won’t find beans or a long list of vegetables. The pumpkin purée takes the place of tomato sauce, making it rich but not sweet. It’s a cozy, satisfying fall dinner, and I promise you won’t miss the tomatoes or the peppers.

How this Pumpkin Chili recipe fits AIP

This pumpkin chili recipe is designed for the Autoimmune Protocol (AIP), which eliminates nightshades like tomatoes and peppers, as well as seed spices like cumin. Instead, pumpkin purée takes the place of tomato paste, while warm spices like ginger, cinnamon, and mace work alongside familiar dried herbs like thyme and oregano to build savory flavor. It’s also a great opportunity to use beef bone broth for a little extra gut support. This is a bean-less chili recipe that is also Paleo and Whole30 compliant.

Free subscriber gift

Exclusive recipes + a simple way to meal plan

Get five recipes I’ve never published on the site — from cozy winter squash soup to shrimp al pastor bowls — plus my easy one-page system for planning lunches + dinners all week.

Plus, I’ll send new recipes and the occasional update your way. Unsubscribe anytime.

Start by sweating the onions. I’m never too precise about chopping onions for chili. The smaller you dice them, the faster they’ll cook, but I prefer a larger dice here for a little extra texture. Cook them in avocado oil, olive oil, or better yet, beef tallow. Add the ground beef and break it into crumbles with a spatula. My secret ingredient? Smoked salt! It brings that deep, smoky flavor we’re missing without traditional chili spices and nightshades. While the beef is browning, add in all the spices and herbs — ground ginger, cinnamon, mace, oregano and thyme.  

Then add in the pumpkin. When you’re shopping, look for canned pumpkin purée, not pumpkin pie filling. Pumpkin purée is unsweetened and most popular brands have no additives or stabilizers. It’s already cooked and it’s the consistency of tomato paste, which is exactly what we’re replacing here. Add in the whole can, along with a splash or coconut aminos for umami (that deep, savory flavor), and let it cook down just a bit.

Then, add the enough beef broth or beef bone broth to until you reach a thick, hearty chili consistency. Start with one cup, then add more as needed. You want just enough liquid to bring everything together without turning it into soup. Remember, you can always add more stock as the chili cooks, so start with less and adjust as you go. Tuck in the bay leaf, bring the chili to a simmer, and cover and cook on low until the meat is tender, about 35 minutes.

While the chili simmers, gather your toppings. Personally, I think the best part of the chili are the toppings, and there are no shortage of delicious options on AIP. Avocado chunks, fresh cilantro and my quick-pickled red onions are an absolute must. If you want something crunchy, look for plantain chips, which also make excellent chili scoops. Roasted pumpkin seeds or pepitas are a great choice if you’re following Modified AIP and tolerate seeds. You could even make a quick lime crema with some coconut yogurt and fresh lime juice to stir in for a creamy, dairy-free option.

Give the chili a stir a few times during cooking and add in additional splashes of beef stock or bone broth as needed. Then, adjust the seasoning with kosher salt or more smoked salt, whichever you prefer and ladle into big bowls with all your favorite toppings. The pumpkin, spices and herbs make this hearty chili one of my favorite autumn cozy bowls. Looking for make-ahead and meal prep instructions? Head right to the FAQ below for details.

Save this Recipe

Enter your email below and I’ll send it right to your inbox.

Please enable JavaScript in your browser to complete this form.

Email *

Page URL Page

SAVE THIS RECIPE

By saving this recipe, you will also receive regular email updates from Salt & Well.

AIP Pumpkin Chili without Tomatoes

5 from 1 vote

This AIP pumpkin chili without tomatoes is a hearty, Texas-style-inspired beef chili made with pumpkin purée, savory herbs, warm spices and smoked salt. Nightshade-free, seed-free, gluten-free and dairy-free, this easy one-pot chili is also Paleo and Whole30 compliant.

Print Recipe Pin Recipe

Prep Time:1 hour hr

Cook Time:15 minutes mins

Total Time:1 hour hr 15 minutes mins

Servings: 6 servings (makes 2 quarts)

Author: Christina Marche

Ingredients

For the chili

• 1 tbsp olive oil, avocado oil or beef tallow
• 3 medium yellow onions, coarsely chopped (about 3 cups)
• ½ tsp kosher salt, plus more as needed
• 2 lb Ground beef, 80/20 lean
• 2 tsp Smoked salt, plus more to taste
• 5 garlic cloves, minced or pressed
• 1 tsp dried oregano
• 1 tsp dried thyme
• ½ tsp ground ginger
• ¼ tsp ground cinnamon
• ⅛ tsp mace
• 1 can, 15 oz pumpkin purée
• 2 tbsp Coconut aminos
• 1-2 cups of beef stock or beef bone broth, plus more as needed
• 1 Bay leaf

Ideas for Toppings

• Avocado
• Quick-pickled onions
• Fresh cilantro
• Scallion greens
• Plantain chips
• Pumpkin seeds

Instructions

• Heat the oil or tallow in a large Dutch oven over medium heat. Add the onions, season with kosher salt and cook, stirring occasionally, until softened and translucent, 5 to 7 minutes.
• Increase the heat to high, add the ground beef and smoked salt, and cook, breaking the meat into crumbles, until browned and mostly cooked through, about 8 minutes.
• Add the garlic and cook for 1 minute, or until fragrant. Stir in the oregano, thyme, ginger, cinnamon and mace until evenly incorporated.
• Add the pumpkin purée and coconut aminos and cook, stirring, for 1 to 2 minutes.
• Stir in 1 cup beef broth, adding up to 1 cup more as needed for a thick chili consistency. Add the bay leaf and bring to a simmer. Cover, reduce the heat to low and cook until the flavors have melded, about 35 minutes.
• Remove the bay leaf, add more stock to reach your desired consistency if needed, and season with additional kosher salt or smoked salt to taste.
• To serve, ladle the chili into bowls and garnish with your choice of avocado, quick-pickled onions, cilantro, scallion greens, plantain chips or pumpkin seeds.

Notes

Smoked salt adds a subtle smoky depth to this chili. Look for one without additives, ideally smoked over hardwood. You can find the one I use on my Cook With Me page. If you prefer not to use it, substitute an equal amount of kosher salt.

Course: Main Course, Soup

Cuisine: AIP, AIP Modified, Paleo, Whole30