Smoky Pumpkin Chicken Chili with Lime Yogurt 

By Samara Foisy, Registered Dietitian
Servings: 10 | Prep Time: 20 minutes + 45 minutes cook time

Why You'll Love It

26 g Protein & 7 g Fibre in each serving | Made for busy weeks & freezer friendly

This smoky pumpkin chicken chili brings warmth and comfort to the table with tender shredded chicken, creamy beans and a hint of chipotle heat. Pumpkin adds a silky texture and subtle sweetness, while a dollop of lime yogurt and toasted pumpkin seeds give each bowl a bright, crunchy finish. Made in one pot, itā€™s a satisfying dinner to enjoy tonight, with leftovers ready for busy days.

Ingredients

  • 1 tbsp (15 mL) vegetable oil 
  • 1 (approx. 150 g) large onion, diced 
  • 1 (approx. 120 g) red bell pepper, diced 
  • 4 (12 g) garlic cloves, minced 
  • 1 tbsp (8 g) chili powder 
  • 2 tsp (4 g) ground cumin
  • 1 tsp (3 g) ground chipotle chili pepper
  • 1 tsp (1 g) dried oregano 
  • 1 (796 mL) can no-salt-added diced tomatoes
  • 1 3/4 cups (425 mL) pure pumpkin puree (not pumpkin pie filling)
  • 2 cups (500 mL) low-sodium chicken broth 
  • 3/4 tsp (4.5 g) salt 
  • 1 1/2 lbs (680 g) boneless skinless chicken breasts
  • 3 1/2 cups (620 g) no-salt-added navy beans or kidney beans, drained and rinsed (2-540 mL cans)
    Lime Yogurt Topping
  • 3/4 cup (185 g) plain 2% Greek yogurt 
  • 1 lime, zested and juiced 
  • 1/4 tsp (1.5 g), salt 
  • 1/4 cup (35 g) pumpkin seeds, toasted 
  • Fresh cilantro, chopped 

 

Directions

  1. Heat vegetable oil in a large heavy pot over medium heat. Add onion and red pepper and cook, stirring often, 6 to 8 minutes, until softened.
  2. Stir in garlic, chili powder, cumin, chipotle and oregano. Cook 1 minute, until fragrant.
  3. Add tomatoes with their juice, pumpkin, broth and 3/4 teaspoon salt. Stir until smooth and bring to a simmer.
  4. Nestle chicken breasts into the chili so they are covered. Cover, reduce heat to medium-low and simmer 20 to 25 minutes, until chicken reaches an internal temperature of  74Ā°C (165Ā°F) on a food thermometer. 
  5. Shred chicken: Transfer to a cutting board and shred with two forks.
  6. Return chicken to the pot with beans. Simmer uncovered 10 minutes, stirring occasionally, until thickened.
  7. Stir yogurt, lime zest, 1 tablespoon lime juice and 1/4 teaspoon salt in a small bowl while the chili simmers. Squeeze remaining lime juice into the chili.
  8. Serve chili hot, topped with a spoonful of lime yogurt, pumpkin seeds and cilantro.

Quick Tips 

  • Dial the heat: For mild, use 1/2 teaspoon ground chipotle. For more kick, go up to 1-1/2 teaspoons, or add a minced jalapeƱo with the onion. The lime yogurt cools it either way.
  • Already have cooked chicken? Stir in 3 cups shredded cooked chicken with the beans in step 6 and skip the simmer in step 4. Store-bought rotisserie chicken works, but it can add a lot of sodium, so check the label.
  • Swap the beans: Navy and kidney beans are the standard here, but about 3-1/2 cups of most beans work. Pinto beans are creamy and classic. Black beans taste great but turn the chili darker. Chickpeas are firmer, so mix them with another bean. Skip baked beans and beans in chili sauce; they add sugar and salt. If you can only find regular canned beans, drain and rinse them well and reduce the salt in the chili from 3/4 teaspoon to 1/4 teaspoon.

Nutrition Information

*Nutrition information is estimated per 300 g cooked chili plus approximately 27 g lime yogurt and toppings, using Canadian Nutrient File data and Campbellā€™s 30% Less Sodium Chicken Broth nutrition information. Calculations include navy beans, plain 2% Greek yogurt and unsalted pumpkin seeds. Values are approximate and will vary with ingredient brands, substitutions, cooking moisture loss and topping portions. Additional accompaniments are not included. The information herein is educational content only, not individualized advice, check with your own healthcare provider.

Samara is a Registered Dietitian and innovation leader who has spent her career turning food and nutrition science into products people love. As co-founder of Rosemore, she brings that expertise to evidence-based guidance, nourishing recipes and practical ways to support muscle, bone and proactive aging, helping women stay strong and keep doing more of what they love.

*Information is educational content only, not individualized advice; check with your healthcare provider.