One-Pot Low-FODMAP Turkey Pumpkin Chili; Gluten-free

This is a simple, warmly spiced, low-FODMAP Turkey Pumpkin Chili, full of deep and rich flavor. A lighter type of chili, since it uses turkey rather than beef, this recipe contains sweet potato and no beans, for a different spin.  You can always add some beans on top, like we do in Cincinnati!

Serve this turkey pumpkin chili with crusty bread rolls, a side salad or in a sourdough bread bowl, if you tolerate gluten.  It’s just simple goodness.

For more low-FODMAP Pumpkin ideas- see my low-FODMAP Best Pumpkin Recipe Collection!

You may also love my:

• Low-FODMAP Spaghetti/Marinara Sauce
• Low-FODMAP Impossibly Easy Turkey Taco Pie
• Low-FODMAP Touchdown Chili
• Low-FODMAP Pumpkin and Sweet Potato Soup
• Low-FODMAP Spaghetti Alla Carbonara
• Low-FODMAP Authentic Slow-Cooker Bolognese

Or check out over 600 more low-FODMAP recipes on the blog!

Be healthy and happy,

Rachel Pauls, MD

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)

Serves: 8

Prep time: 15 min

Cook time: 45 min

Total time: 1 H

Equipment: Large Dutch oven

Ingredients

• Nonstick baking spray
• 1/2 cup (75g) medium green bell pepper, chopped
  • 75g is one low-FODMAP serving due to fructans
• 1 medium carrot, diced
• 1 large sweet potato (200g), chunked
  • 75g is one low-FODMAP serving due to mannitol
  • You can also use frozen, uncooked, chopped sweet potato if that’s easier
• 2 pounds ground turkey (or chicken)
• 2 teaspoons garlic infused oil
• 2 teaspoons shallot or onion infused oil
  • Infused oils have the flavor but not the FODMAP carbs. See more in my Top 11 Tips & Tricks!
• 1 teaspoon Kosher salt
• 1/2 teaspoon ground black pepper
• 1 tablespoon chili powder
  • • Select brands without added onion or garlic
• 2 teaspoons ground cumin
• 1 teaspoon ground cinnamon
• 1/4 teaspoon ground nutmeg
• 1 teaspoon dried oregano
• 1 cup (8 ounces) canned diced tomatoes
  • 4 ounces is one low-FODMAP serving due to excess fructose
• 8 tablespoons tomato paste
  • 2 tablespoons is one low-FODMAP serving
• 1 cup (225g) canned pure pumpkin
  • 75g is one low-FODMAP serving due to GOS and fructans, 150g is the maximum serving
• 3/4-1 cup low-FODMAP chicken broth
• Garnish: shredded cheddar cheese, green scallion tips

Directions

• Spray the inside of a medium Dutch oven or a large saucepan with nonstick spray and set over medium heat
• Place the bell pepper, carrots, and sweet potatoes in the Dutch oven and cook for 3 minutes, stirring occasionally
• Add the infused oils and ground turkey and cook for 5-7 minutes, until lightly browned, breaking up the chunks as needed
• Stir in the salt, pepper, chili powder, cumin, cinnamon, nutmeg, and oregano
• Mix in the diced tomatoes, tomato paste, canned pumpkin, and 3/4 cup low-FODMAP chicken broth until completely combined
• Bring to a simmer, stirring frequently
• Cover, reduce the heat to very low and simmer slowly, stirring occasionally until potatoes are soft and the chili has thickened a bit, about 30 minutes
• Add additional low-FODMAP chicken broth if necessary. Taste and adjust seasoning as desired (I add a sprinkle of sugar and extra cinnamon to mine)
• Serve hot with low-FODMAP, GF crusty bread, garnished with cheddar cheese and scallion tips, if desired
• This is even better after a day in the fridge!