Real low-carb comfort food — about 12g net carbs a bowl, no beans, hidden veggies.
Hidden veggie no-bean chili is my go-to when I want low-carb comfort food that’s quietly doing me a favor — about 12g net carbs a bowl, and every bit as thick and cozy as the bean-heavy kind. It starts like any good no-bean chili — browned meat, tomatoes, warm spices — but there’s a half can of pumpkin stirred into the base, and it earns its place twice over. It thickens the whole pot into something velvety and spoon-coating without a bit of flour, and it slips a real serving of vegetables into a bowl nobody thinks of as “healthy.”
Here’s the part that matters if pumpkin in chili sounds strange: you don’t taste it. No pie, no sweetness taking over — it just melts into the background, thickens the texture, and softens the sharp edge of the tomatoes. Picky kids don’t notice it’s there. Neither do the adults who’d never willingly eat a vegetable.
It’s mild as written, so it’s genuinely family-friendly, but it takes heat well if you want it (there’s a spicy version in the notes). If you’d rather have the strict, stripped-down version instead, my Mild No-Bean Chili is the classic keep-it-simple one — this is the cozier, veggie-boosted cousin.
Low-Carb No-Bean Chili | Thick, Cozy & Hidden Veggies
Ingredients
- 1 lb Ground Beef
- 1 lb Taco-Seasoned Ground Turkey
- 1 tbsp Butter
- 1 Onion diced
- 1 can Fire-Roasted Tomatoes with Green Chiles 10 oz
- 1 can Tomato Sauce 8 oz
- 1/2 can Pumpkin Puree (1 full can = 15 oz, use half)
- 1 packet Gluten-Free Taco or Chili Seasoning optional
- Salt and Pepper to taste
Instructions
- Cook the Aromatics: Heat the butter in a large pot over medium-high heat. Add the diced onion and cook until softened, about 4–5 minutes.
- Brown the Meat: Add the ground beef, taco-seasoned turkey, and optional taco or chili seasoning. Cook until the meat is browned, breaking it apart as it cooks. Drain any excess fat.
- Build the Chili: Stir in the fire-roasted tomatoes with green chiles, tomato sauce, and pumpkin puree. Mix thoroughly until the pumpkin is incorporated into the tomato base.
- Simmer: Reduce the heat to medium-low and simmer uncovered for 30–60 minutes, stirring occasionally, until the chili is thick and rich. The pumpkin will help give the chili a thicker, velvety consistency.
- Taste and Season: Taste and adjust the salt and pepper as needed. Add cayenne or additional peppers if you want more heat.
- Serve: Serve hot with your favorite chili toppings.
Video
Notes
🍽️ Equipment Used
For this hidden veggie no-bean chili recipe, an enameled cast iron Dutch oven works perfectly. The thick bottom and cast iron construction provide even heating and browning, while the enamel coating provides a natural non “forever chemical” nonstick surface that is easy to clean. Shop my favorites below:
FTC Disclosure: This post contains affiliate links. I may earn a commission at no extra cost to you.
🔁 Variations & Substitutions
- Italian sausage: adds a deeper, more savory flavor thanks to built-in seasoning
- Lean option: use ground turkey or chicken
- Extra heat: add fresh jalapeño and/or serrano chili peppers, or blended dried chilies
- Milder version: omit cayenne and fresh peppers
- Thicker chili: simmer longer or slightly increase pumpkin puree
🧠 Why This Recipe Works
The pumpkin is the quiet workhorse here. It doesn’t change the fact that this tastes like classic chili — instead it improves the texture, giving the pot a velvety, cohesive body that’s less watery than most no-bean versions, and it adds a subtle natural sweetness that balances the acidity of the tomatoes without ever reading as “pumpkin.” Plus, it’s naturally lower in carbs than other options such as cooking with a roux or adding beans.
Browning the meat first and blooming the spices in the fat builds the savory backbone, and a mix of meats (or Italian sausage) deepens it further with built-in seasoning.
From the blog to your kitchen
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🥗 Diet Notes
Naturally gluten-free when using certified gluten-free broth and spices. High in protein and genuinely low-carb — about 12g net carbs per serving, far below the 30–40g in bean-based chili — and easily adaptable depending on your meat choice and spice level.
Nutrition (per serving): about 396 calories · 13.6g total carbs · 2.1g fiber · ~12g net carbs · 31g protein
FAQ: Frequently Asked Questions
Can you taste the pumpkin?
No — that’s the whole trick. It doesn’t add a pumpkin or pie flavor; it thickens the chili and quietly balances the acidity of the tomatoes. Most people can’t tell it’s in there.
Is this chili spicy?
Not as written — it’s mild and kid-friendly by default. For heat, add cayenne, a fresh jalapeño, or serrano with the aromatics. Start small and taste as you go.
Why put pumpkin in chili?
Three reasons: it thickens the pot without flour or cornstarch, it adds a real serving of vegetables to comfort food, and it rounds out the tomatoes. Nutrition without anyone noticing.
Is it low-carb?
Yes — it’s still low-carb. A half-can of pumpkin across 6 servings adds only a couple grams of carb per bowl, so you get the vegetable and the texture without much cost to your macros.
Can I freeze it?
Yes — it freezes well for up to 3 months. Cool it fully, freeze with a little room to expand, thaw overnight in the fridge, and reheat gently. Like most chili, it’s even better the next day.
How many carbs are in no-bean chili?
This no-bean chili has about 12g net carbs per serving (13.6g total carbs, 2.1g fiber). Skipping the beans is exactly what keeps it low — a typical bowl of bean chili runs 30–40g of carbs, but this version stays low-carb while still being thick, hearty, and satisfying. The only carbs come from the onion, tomatoes, and the hidden veggie that makes it so cozy: a little canned pumpkin.
🧊 Storage
Store your low-carb hidden veggie no-bean chili in an airtight container in the refrigerator for up to 4 days. Reheat gently on the stove or in the microwave, stirring occasionally. Chili also freezes well for up to 3 months.