Why only have one type of pumpkin in your low FODMAP chili when you could have two? This low FODMAP Double Pumpkin Chili recipe for the Instant Pot or slow cooker will double your pumpkin fun this fall while offering a cozy, flavorful lunch or dinner dish. Thick, savory, and delectable with pleasant bursts of pumpkin-y flavor in every bite, this low FODMAP pumpkin chili will be a low FODMAP fall recipe you'll look forward to each year. In addition to being low FODMAP, this chili is also Keto, low carb, Paleo and Whole30 compliant, dairy-free, and gluten-free.
Please note: although low in FODMAPs, this chili recipe calls for some ingredients containing capsaicin, which can be a symptom trigger for some people with IBS.
Jump to:
- Why Low FODMAP Double Pumpkin Chili?
- Is pumpkin low FODMAP?
- Low FODMAP, Keto, Low Carb, Paleo, Whole30, Gluten-Free & Dairy-Free
- Low FODMAP Chili in the Instant Pot / Slow Cooker
- More Low FODMAP Chili Recipes
- Necessary Equipment
- Low FODMAP Double Pumpkin Chili: Ingredients & Success Tips
- Low FODMAP Double Pumpkin Chili (Instant Pot / Slow Cooker)
- Related Recipes
Why Low FODMAP Double Pumpkin Chili?
The first question should probably be: why Low FODMAP Pumpkin Chili, let alone Double Pumpkin Chili? Pumpkin chili is one of those things that I found odd in principle at first. But then, once I tried it, I wondered why I waited so long.
Pumpkin type #1: Canned pumpkin puree
The canned pumpkin puree adds a thickness and texture that works very well with chili. The flavor of canned pumpkin is incredibly subtle and is enhanced by the addition of pumpkin pie spice, just like in pumpkin pie.
Pumpkin type #2: Japanese pumpkin (a.k.a. kabocha squash)
My recent Low FODMAP Sausage and Fall Vegetables recipe, which calls for kabocha squash, inspired me to also incorporate kabocha squash in this pumpkin chili. Also commonly called Japanese pumpkin, the kabocha squash adds bursts of pleasant pumpkin-like flavor while contributing to its chunkiness. As this low FODMAP chili is beanless like a lot of low FODMAP chili recipes are, this makes the chili less chunky. Adding the chopped Japanese pumpkin helps to add to the chunk-factor while incorporating incredibly delicious pumpkin-like flavor.
If you're not familiar with this ingredient, I talk all about Japanese pumpkin / kabocha squash (how to cut it, freeze it, etc.) at length in the Low FODMAP Sausage and Fall Vegetables recipe post.
Is pumpkin low FODMAP?
Pumpkin type #1: Canned pumpkin
Monash University's Low FODMAP Diet app lists canned pumpkin as containing the FODMAPs GOS and fructans and as low FODMAP in servings of up to ⅓ cup or 75 grams. In other words, canned pumpkin puree does contain FODMAPs but is okay when eaten in small quantities for most individuals with IBS . Luckily, ⅓ cup per serving is more than enough canned pumpkin for our pumpkin chili.
Pumpkin type #2: Japanese pumpkin (kabocha squash)
Monash University lists Japanese / kabocha pumpkin as not containing any detectable FODMAPs, so it can be eaten freely from a FODMAP perspective. Conveniently, it is also low in carbs and, unlike most squashes, can be eaten in small quantities on a Keto and low carb diet.
Low FODMAP, Keto, Low Carb, Paleo, Whole30, Gluten-Free & Dairy-Free
As stated, in addition to being low FODMAP, this Double Pumpkin Chili recipe is also suitable for the Keto, low carb, Paleo, Whole30, gluten-free and dairy-free diets. I often top my chili with sour cream and shredded cheese, which aren't Paleo, Whole30, or dairy-free but can be lactose-free if needed. Fresh chopped scallions or chives are a Paleo, Whole30 and dairy-free chili topping option.
Low FODMAP Chili in the Instant Pot / Slow Cooker
I've included instructions on how to make this low FODMAP Double Pumpkin Chili in the Instant Pot or in a slow cooker, such as a Crock-Pot. I find it equally as delicious using each method - just a lot faster and fewer pots / pans using my favorite kitchen gadget, the Instant Pot.
More Low FODMAP Chili Recipes
In case you haven't noticed, I'm a big fan of chili. This is the third low FODMAP chili recipe on Good Noms, Honey!, the first two being:
Necessary Equipment
Low FODMAP Instant Pot Double Pumpkin Chili
The equipment I use to make this low FODMAP Double Pumpkin Chili in the Instant Pot includes:
- 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker
- Chopping board and knife
- Measuring cups and spoons
- Plastic spoon for stirring and scraping
- Small bowl
- Whisk or fork
- Ladle
- Soup bowls
Low FODMAP Slow Cooker Double Pumpkin Chili
The equipment I use to make this Low FODMAP Double Pumpkin Chili in the slow cooker includes:
- Slow cooker (I use an older model of this 6-quart Crock-Pot)
- Chopping board and knife
- Measuring cups and spoons
- Large skillet with high sides
- Stovetop
- Flipping spatula
- Small bowl
- Whisk or fork
- Heat-resistant spatula
- Ladle
- Soup bowls
Low FODMAP Double Pumpkin Chili: Ingredients & Success Tips
Instant Pot vs. Slow Cooker
If making this low FODMAP chili recipe in the Instant Pot, I use the Instant Pot's sauté function to sauté the veggies, meat and seasonings prior to pressure cooking. If making it in a slow cooker, I use a large skillet with high sides on the stove top. The cook time in the Instant Pot from start to finish is less than an hour; in the slow cooker it's 4-8 hours depending on if you cook it on low or high heat.
Produce
To start the recipe, I heat up the Instant Pot or skillet and sauté the green bell pepper and leeks (dark green leaves only) in garlic-infused olive oil for 2 minutes.
Meat
Then, I add ground beef and ground pork to the pot / skillet, breaking the meat up with a spoon or spatula. Using both ground beef and pork is a delectable combination I use in many of my recipes, including Low FODMAP Instant Pot Chili con Canada, Low FODMAP Instant Pot Meatloaf, and others. If you prefer meats lower in fat, you can substitute ground turkey or chicken for the pork or beef or use all lean ground beef.
Spices
This long list of low FODMAP chili seasonings may look daunting, but it's easier than it looks and so worth the effort:
- Chili powder*
- Dried chives
- Cumin
- Salt
- Ground black pepper
- Pumpkin pie spice (homemade or store-bought) - store-bought blends are low FODMAP, but I find it more economical to make my own blend, and it's so easy!
- Smoked paprika
- Red pepper flakes (optional)*
*Low FODMAP but contains capsaicin, a natural ingredient that contributes to its spicy properties and can cause adverse symptoms in some people with IBS.
While the meat sautés, I measure out and add all of the seasonings to a small bowl and mix them together with a whisk or fork. Then, when the meat is no longer pink, I add the seasonings to the meat mixture and sauté for 30 seconds, stirring constantly. This brings out the flavors of the spices.
Deglaze
To deglaze the pot / skillet, I add a cup of cold water and scrape the bottom clean with a plastic spoon.
Then, I add a can of fire-roasted diced tomatoes and their juices and 1 ½ cups of canned pumpkin puree (about 14 ounces) and stir until combined. Like in my Low FODMAP Bolognese recipe, I use fire-roasted tomatoes as the fire-roasting brings out the tomato flavor a bit more, which can be muted by the seasonings. Regular diced tomatoes will also work if you prefer not to use fire-roasted.
Lastly, I add a bay leaf to the top of the chili, not mixing it in so it can be easily removed later.
Pressure Cook / Slow Cook & Double the Pumpkin
Once all of the ingredients except the Japanese pumpkin (kabocha squash) have been added, I pressure cook / slow cook the chili per the recipe card instructions below.
I don't add the Japanese pumpkin until after the pressure cooking or the last hour / half hour of the slow cooking (depending on cooking on low / high) as it will disintegrate and get lost in the chili if it is cooked too long.
Low FODMAP Chili Toppings
Once ready to serve, I ladle the pumpkin chili into individual bowls (1 ⅛ cup servings for low FODMAP) and may garnish with the following:
- Chopped chives
- Chopped scallions, green tops only
If not eating Paleo/Whole30/Dairy-free, you could garnish with the following:
- Dollop of sour cream
- Shredded marble cheese
Low FODMAP Double Pumpkin Chili (Instant Pot / Slow Cooker)
Ingredients
- 2 tablespoons garlic-infused olive oil
- ¾ cup green bell pepper, diced*
- ½ cup leek, dark green leaves only, finely-chopped
- 1 pound ground beef
- 1 pound ground pork
- 2 tablespoons chili powder*
- 1 tablespoon dried chives
- 2 teaspoons cumin
- 2 ¼ teaspoons salt
- 1 teaspoon ground black pepper
- 1 teaspoon pumpkin pie spice, homemade or store-bought
- ½ teaspoon smoked paprika
- ½ teaspoon red pepper flakes, optional*
- 1 cup cold water
- 1 28-ounce can fire-roasted diced tomatoes, with their juice
- 1 ½ cups canned pumpkin puree*
- 1 bay leaf
- 2 cups Japanese pumpkin, Kabocha squash, peeled and chopped into ¼-inch cubes*
- Fresh chopped scallions, dark green tops only, for garnish (optional)
Instructions
Instant Pot Instructions:
- Preheat Instant Pot: Hit "Sauté" on your 6-quart Instant Pot, 8-quart Instant Pot, or comparable electric pressure cooker.
- Sauté veggies: Once the display reads "Hot," add garlic-infused olive oil, and swirl the pot to coat. Add green bell pepper and leek, and sauté for 2 minutes, stirring occasionally.
- Sauté meat: Add ground beef and pork, breaking the meat up into small pieces using a plastic spoon. Sauté meat with vegetables until meat is no longer pink, about 5 minutes, stirring occasionally.
- While the meat is sautéing, in a small bowl, whisk together chili powder, dried chives, cumin, salt, pepper, pumpkin pie spice, smoked paprika, and red pepper flakes (if using them).
- Add spices: Once the meat is finished sautéing, stir spices into meat mixture, and sauté for 30 seconds, stirring constantly.
- Deglaze: Hit “Cancel” on the Instant Pot. Add cold water to the pot, wait 15 seconds, and scrape the bottom of the pot clean with a plastic spoon.
- Add canned tomatoes and their juices and pumpkin puree and stir until combined. Lay bay leaf on top of chili.
- Pressure cook: Close the Instant Pot lid and set the pressure release valve to "Sealing." Press the "Pressure Cook" button and set the timer for 25 minutes.
- Release pressure: Once the cooking cycle has completed, quick release the pressure. Open the lid and allow the steam to dissipate for a few seconds. Remove and discard bay leaf.
- Double the pumpkin: stir in chopped Japanese pumpkin (kabocha squash), replace lid, and allow to sit, covered, for 10 minutes, or until squash is fork tender.
- Serve and garnish: Ladle chili into individual bowls (1 ⅛ cup servings for low FODMAP). Garnish with chopped scallions (optional). If not Paleo/Whole30/dairy-free, serve topped with shredded marble cheese and/or a dollop of sour cream (lactose-free if needed).
Slow Cooker Instructions:
- Prepare skillet: Place a large skillet with high sides on the stove top on medium high heat and add garlic-infused olive oil.
- Sauté veggies: Once the skillet is hot, add bell pepper and leek and sauté for 2 minutes, stirring occasionally.
- Sauté meat: Add ground beef and pork to the skillet, breaking up the meat into small pieces using a spatula. Sauté meat with vegetables until the meat is no longer pink, about 5 minutes. While the meat is sautéing, in a small bowl, whisk together chili powder, dried chives, cumin, salt, pepper, pumpkin pie spice, smoked paprika, and red pepper flakes (if using them).
- Add spices: Once the meat is finished sautéing, stir spices into meat mixture, and sauté for 30 seconds, stirring constantly.
- Deglaze: Add cold water to the skillet and scrape the bottom clean with a plastic spoon or spatula.
- Transfer to slow cooker: Remove skillet from heat, and using a heat-resistant spatula, scrape contents into a slow cooker (I use a 6-quart Crock-Pot).
- Add canned tomatoes and their juices and pumpkin puree and stir until combined. Lay bay leaf on top of chili.
- Slow cook: Close slow cooker lid and set timer for 6-8 hours on low or 4 hours on high. Double the pumpkin: 1 hour (if cooking on low) or 30 minutes (if cooking on high) prior to the end of the cooking time, discard bay leaf and stir in the chopped Japanese pumpkin (kabocha squash).
- Serve and garnish: Once the cooking time is complete, remove slow cooker lid and allow steam to dissipate for a few seconds. Ladle chili into individual bowls (1 ⅛ cup servings for low FODMAP). Garnish with chopped scallions (optional). If not Paleo/Whole30/dairy-free, serve topped with shredded marble cheese and/or a dollop of sour cream (lactose-free if needed).
Equipment
Notes
- Servings: Makes about 9 cups total for eight, 1 ⅛ cup servings.
- Green bell pepper – although low FODMAP in quantities of up to ½ cup or 75 grams per serving per Monash University’s Low FODMAP Diet App, green bell pepper contains capsaicin, which can be a symptom trigger for some people with IBS.
- Chili powder – I use a chili powder blend that contains only low FODMAP herbs and spices. Check the label to make sure the blend you end up using does not contain garlic or onion powder, which are high in FODMAPs. Although low in FODMAPs, chili powder also contains capsaicin.
- Red pepper flakes – also contain capsaicin and can be omitted if you dislike or don’t tolerate spicy foods well.
- Canned pumpkin puree - per Monash, low FODMAP in quantities of up to ⅓ cup or 75 grams per serving.
- Japanese pumpkin (kabocha squash) - per Monash, FODMAP-free. See my Low FODMAP Sausage and Fall Vegetables post for more information on this ingredient (how to find, chop, freeze, etc.).
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