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Gut-Friendly Pumpkin Chili

If you have a sensitive stomach, this Gut-Friendly Pumpkin Chili is perfect for you! By removing the nightshades and beans, I’ve made this chili one you can indulge in without fear of an upset stomach later on.

Of course, the ingredients removed were replaced with delicious alternatives that resemble the warmth, and spice of a conventional chili.

We are fully aware this is not exactly the same as the chili you might be use to eating. However, it’s a satisfying option for those who need to skip the spice!

Gut-Friendly Chili

Let me start by saying that we have absolutely nothing against beans, nightshades, and spices. These are very healthful, and offer amazing benefits for those who can tolerate them. However, we would be naive to say this works for everyone’s guts.

When I first began utilizing elimination diets to identify my intolerances, nightshades were one thing I identified as being a major trigger for my symptoms. The day after having any spice or nightshade filled food, I experience joint pain, amongst other symptoms.

Beans, even with a gas-free soak, offer a similar problem.

Even after years of intentional gut healing and remission, these are still intolerances of mine. I hope to overcome these one day, but for now, this is what my body needs.

Since these foods haven’t been an option of mine for a few years now, I’ve had plenty of time to learn how to make my favorite foods, nightshade/bean free!

So what replacements were used to make this nightshade free chili?


The pumpkin in this recipe serves as a way to thicken the broth, and replace what would normally be diced tomatoes. Pumpkin is also very soothing for the stomach!


While I know these don’t particularly taste like beans, these veggies serve as a way to bulk up the stew, and absorb the spice.


Instead of chili pepper, paprika, cayenne, and so on that may normally be used, these spices help to give it that savory, chili flavor, nightshade free!

Like stated above, nightshade-free spices and vegetables are never going to be an exact match for the real thing. But they can be just as delicious in their own way!

Chili and stews in general are great, because you can’t really mess them up. Feel free to make this chili your own, and experiment with your preferences. So before we jump into the recipe, here are a few pointers:

#1: This chili can be cooked on the stovetop, in an Instant Pot, Crock Pot, or VitaClay! For stovetop cooking, we love using Xtrema’s 100% ceramic Stockpot! Click here for our link of our top kitchen must haves!


100% Ceramic 5.5 Quart Stockpot

Our favorite non-toxic stock pot that features tall, straight sides, short handles, and a variety of sizes perfect for cooking, boiling, and baking. Use code ccx15 for an extra 15% off.

#2: Depending on how thick you prefer your chili, feel free to add more or less veggies or meat!

#3: I love using Greek-Style Coconut Yogurt as a replacement for sour cream, and especially to top chili! Here’s that recipe! 

If you’re ready to learn how to make your very own Gut-Friendly Pumpkin Chili, read below for the full recipe!

Gut-Friendly Pumpkin Chili
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  • Prep Time: 15 Min.
  • Cook Time: 3 hours
  • Total Time: 3 hrs. 15 min.


  • Avocado oil, enough to sauté
  • 1 pound ground turkey (can swap for beef or chicken if desired)
  • 1 large zucchini
  • 1 large yellow squash
  • 1 large sweet onion
  • 2 cups baby carrots
  • 64 oz. chicken stock (can substitute for vegetable if desired)
  • 15 oz. canned pumpkin 
  • 1.5 tbsp minced garlic
  • 1/4 tsp white pepper, omit for AIP
  • 1 tsp oregano
  • 1/2 tsp turmeric
  • 1 TBSP Himalayan pink salt
  • Optional: dairy-free sour cream or coconut yogurt to top 


  1. Using a skillet, begin by sautéing your ground turkey in avocado oil, until crisped. Set to the side.
  2. Chop zucchini, yellow squash, and onions to desired size, and sauté in avocado oil. Once vegetables are beginning to crisp, add in minced garlic, and sauté until just beginning to brown. Remove from heat, and set aside. 
  3. Place chicken broth and pumpkin in a large stew pot, and turn on a medium heat. Add in remaining ingredients (including vegetables and turkey that have been cooked).
  4. Add in all spices + salt.
  5. Cover, and allow to boil for around 30 minutes.
  6. Turn to low heat, and allow to simmer until thoroughly tender. You can continue to simmer for optimal flavor (I simmered mine for around 2.5 hours).
  7. Top with dairy-free sour cream or coconut greek-style yogurt  (if desired), and enjoy! 

Last Step! If you loved our recipe, leave us a review below. This helps future recipe makers and ensures continued high-quality recipes for years to come!

© 2024 clean cuisine Recipe by:

Madison Suttles

Madison is passionate about health, fitness, and Jesus. She has lived with autoimmune symptoms nearly her entire life, but was diagnosed with Crohn's Disease in 2016. She shares her experience with Crohn's and living on a modified Specific Carbohydrate Diet as a resource to others on their health journeys.

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Tuesday 7th of November 2023

What about using a slow cooker?

Madison Suttles

Wednesday 15th of November 2023

Hi Jen,

You could absolutely use the slow cooker for this recipe! I have never tried this exact recipe in the slow cooker, but I would likely reference this recipe for an idea:

I hope this helps, Madison

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