Fall is officially here, and there’s nothing better than a warm, comforting meal as the weather starts to cool down. This month at Perfect Form LA, we’re bringing you a seasonal twist on a classic favorite: High-Protein Turkey & Pumpkin Chili.
Packed with lean protein, fiber, and nutrient-rich ingredients, this easy fall recipe is perfect for meal prepping, fueling your workouts, and supporting muscle recovery. Plus, it’s a great way to enjoy pumpkin beyond your morning latte!
Servings: 6 Prep Time: 15 minutes Cook Time: 30–35 minutes Total Time: 45–50 minutes
INGREDIENTS
- 1½ lbs lean ground turkey (93% lean)
- 1 can (15 oz) pumpkin purée (not pumpkin pie filling)
- 1 can (15 oz) black beans, drained and rinsed
- 1 can (15 oz) kidney beans, drained and rinsed
- 1 can (14.5 oz) diced tomatoes
- 1 small yellow onion, diced
- 1 red bell pepper, diced
- 3 cloves garlic, minced
- 1 cup low-sodium chicken broth
- 1 tablespoon olive oil
- 2 tablespoons chili powder
- 1 teaspoon ground cumin
- 1 teaspoon smoked paprika
- ½ teaspoon cinnamon
- Salt and pepper to taste
Optional Toppings:
- Plain Greek yogurt (a high-protein alternative to sour cream)
- Sliced avocado
- Fresh cilantro
- Shredded cheese
- Green onions
INSTRUCTIONS
- Sauté the vegetables: Heat olive oil in a large pot over medium heat. Add the diced onion and bell pepper and cook for 4–5 minutes until softened. Stir in the garlic and cook for another 30 seconds.
- Cook the turkey: Add ground turkey to the pot, breaking it apart with a spoon. Cook until browned and fully cooked, reaching an internal temperature of 165°F.
- Add the fall flavors: Stir in the pumpkin purée, diced tomatoes, black beans, kidney beans, chicken broth, and spices.
- Let it simmer: Bring the chili to a gentle boil, then reduce heat and simmer uncovered for 20–25 minutes, stirring occasionally.
- Serve and enjoy: Divide into bowls and add your favorite toppings. For an extra protein boost, try a dollop of plain Greek yogurt!
ESTIMATED NUTRITION PER SERVING
Based on six servings, without optional toppings. Values vary by ingredient brand and portion size.
- Calories: Approximately 360–400
- Protein: Approximately 32–36g
- Carbohydrates: Approximately 30–35g
- Fat: Approximately 10–13g
- Fiber: Approximately 9–11g
WHY WE LOVE THIS RECIPE
High in Protein: Lean ground turkey provides quality protein to support muscle maintenance and recovery, especially when paired with a consistent strength training routine.
Rich in Fiber: Beans and pumpkin help support digestive health while keeping you satisfied.
Packed With Nutrients: Pumpkin provides beta-carotene, which the body converts into vitamin A, while the vegetables and beans contribute vitamins, minerals, and antioxidants.
Perfect for Meal Prep: This chili stores well in the refrigerator for 3–4 days and can be frozen in individual portions for busy weeks.
PFLA NUTRITION TIP: FUEL YOUR RECOVERY THIS FALL
As the days get shorter and schedules get busier, having balanced meals ready to go can make a big difference in staying consistent with your nutrition.
If your goal is to build muscle, improve body composition, or support recovery after strength training, getting enough protein throughout the day is important—but don’t forget about carbohydrates, healthy fats, and fiber.
At Perfect Form LA, we believe your results come from more than just what happens during your workout. Our semi-private strength training, 1:1 personal training, and nutrition coaching in Studio City, Los Angeles focus on building sustainable habits that support your goals.