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

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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!

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Or check out over 500 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


  • 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
  • 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


  • 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!

Comments Rating 5 (2 reviews)

5 Responses

  1. Delicious!

    This was amazing! I made a few slight changes-(1) I added a small, chopped hot pepper from my garden; (2) I also added 1/2 teaspoon each of low FODMAP certified green chive powder and garlic chive powders; and (3) I used homemade, from scratch chicken broth. I will definitely be making this again. I used 1 pound fattier ground turkey and 1 pound turkey breast meat.

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