This Creamy Roasted Pumpkin Pasta is a comforting, wholesome, and flavour-packed dish that celebrates the natural sweetness and earthy depth of roasted pumpkin. Combining tender pasta with a creamy, savoury sauce made from cottage cheese and roasted vegetables, this recipe provides a satisfying meal that is both hearty and nutritious. The slow roasting of pumpkin and garlic intensifies their flavour, creating a velvety sauce that clings perfectly to penne, rigatoni, or fettuccine.
Nutritionally, this Creamy Roasted Pumpkin Pasta is rich in vitamins, minerals, and protein. Pumpkin is a source of beta-carotene and fibre, supporting eye health and digestion. Cottage cheese contributes protein and calcium, while olive oil provides heart-healthy fats. Using whole ingredients and minimal added fat ensures that this Creamy Roasted Pumpkin Pasta is a filling yet balanced meal suitable for lunch or dinner. Optional Parmesan cheese adds extra depth of flavour and calcium, while fresh herbs like parsley or basil elevate both taste and visual appeal.
This Creamy Roasted Pumpkin Pasta is also versatile. It can be adapted to different pasta shapes or enriched with additional vegetables, making it suitable for vegetarian diets or for those seeking a lighter meal. Despite its rich, creamy texture, the recipe is easy to prepare and can be made within an hour, making it perfect for weeknight dinners or a special weekend treat.
This dish also celebrates seasonality. Pumpkin is abundant in autumn and winter, making this Creamy Roasted Pumpkin Pasta an ideal recipe to highlight seasonal produce. Its golden-orange colour is visually appealing, and the creamy sauce has a satisfying mouthfeel that makes this pasta a favourite for both children and adults.
In essence, this Creamy Roasted Pumpkin Pasta is a delicious, nutrient-rich, and comforting dish. It is perfect for family dinners, meal prep, or even for entertaining guests, offering both visual appeal and a harmonious balance of flavours.
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Why You Will Love Creamy Roasted Pumpkin Pasta
This Creamy Roasted Pumpkin Pasta stands out for its combination of simplicity, flavour, and nutrition. The roasted pumpkin brings natural sweetness, while garlic and herbs add aromatic depth. Tossed with tender pasta and a creamy sauce made from cottage cheese, this recipe is a perfect balance of comfort and health.
You will love this Creamy Roasted Pumpkin Pasta because it is versatile and easy to customise. Swap penne for fettuccine, add extra vegetables like spinach or mushrooms, or finish with a sprinkle of Parmesan for added richness. The recipe works beautifully for weeknight dinners, meal prep for the week, or even as a vegetarian main course for entertaining.
The texture of this Creamy Roasted Pumpkin Pasta is another reason to adore it. The silky sauce coats each strand or tube of pasta, ensuring every bite is indulgent yet light. The optional Parmesan or extra drizzle of olive oil adds an elegant finishing touch, making the dish feel luxurious without complicated techniques.
Finally, this Creamy Roasted Pumpkin Pasta is packed with nutrients. Pumpkin provides fibre and vitamins, cottage cheese contributes protein, and olive oil offers healthy fats. This combination makes it a filling and wholesome meal that doesn’t leave you feeling heavy, striking the perfect balance between indulgence and nutrition.
Equipment You Will Need
- Baking tray – For roasting pumpkin, onion, and garlic.
- Oven – Preheated to 200°C (400°F) for roasting.
- Knife and chopping board – For cutting pumpkin and onion.
- Saucepan – To cook the pasta until al dente.
- Colander – For draining cooked pasta.
- Blender – To purée roasted pumpkin, garlic, and cottage cheese into a smooth sauce.
- Measuring cups and spoons – To measure cheese, oil, and seasonings.
- Spatula or wooden spoon – For stirring and combining pasta and sauce.
- Stainless steel pan – For warming and mixing the sauce with pasta.
Ingredients
- 250 g (9 oz) pasta (penne, rigatoni, or fettuccine) – provides the base for the dish.
- 2 cups (approx. 300 g / 10.5 oz) pumpkin, peeled and cubed – rich in beta-carotene and fibre.
- 1 small onion, chopped (approx. 70 g / 2.5 oz) – adds sweetness and depth of flavour.
- 2 garlic cloves, whole – roasted for a mellow, nutty taste.
- 2 tbsp (30 ml / 1 fl oz) olive oil – for roasting and finishing.
- 1 cup (225 g / 8 oz) cottage cheese – creamy, protein-rich base for the sauce.
- ½ cup (50 g / 1.75 oz) grated Parmesan (optional) – adds umami and richness.
- ½ tsp dried sage (or thyme/rosemary) – enhances the roasted pumpkin.
- Pinch of nutmeg (optional) – adds warmth and depth.
- Salt and black pepper – to taste.
- Fresh parsley or basil – for garnish and freshness.
Method
Step 1: Roast Pumpkin, Onion & Garlic
Preheat the oven to 200°C (400°F). Spread pumpkin cubes, chopped onion, and whole garlic cloves (unpeeled) on a baking tray. Drizzle with olive oil, sprinkle with sage, salt, and pepper. Roast for 25–30 minutes until pumpkin is tender and lightly caramelised. Squeeze garlic out of skins once cool enough to handle.
Step 2: Cook Pasta
Boil salted water and cook pasta until al dente. Reserve ½ cup of pasta water, then drain.
Step 3: Blend the Sauce
In a blender, combine roasted pumpkin, garlic, onion, cottage cheese, nutmeg, and a splash of pasta water. Blend until silky smooth.
Step 4: Warm the Sauce
Pour the sauce into a skillet over low heat. Stir in Parmesan, if using, until melted and creamy. Adjust thickness with additional pasta water as needed. Season with salt and black pepper to taste.
Step 5: Combine Pasta
Add pasta to the skillet and toss until fully coated in the creamy pumpkin sauce.
Step 6: Serve
Plate the Creamy Roasted Pumpkin Pasta, garnish with fresh parsley or basil, and drizzle with extra olive oil or sprinkle of Parmesan if desired.
Nutrition
per serving, serves 3
Energy: 340 kcal
Protein: 16 g
Fat: 10 g
Carbohydrates: 48 g
Sugars: 6 g
Fibre: 5 g
Note: Nutrition values are estimates and may vary depending on brands and ingredients used.
Tips for Making Creamy Roasted Pumpkin Pasta
- Roast evenly: Cut pumpkin into uniform cubes for consistent cooking.
- Garlic flavour: Roast whole garlic for a mellow, sweet taste.
- Pasta water: Reserve some water to adjust sauce consistency without thinning flavour.
- Cheese options: Substitute Parmesan with Pecorino or leave out for a lighter version.
- Herb variations: Thyme or rosemary can replace sage for different flavour profiles.
- Optional nutmeg: Adds warmth; use sparingly.
- Fresh herbs: Garnish with parsley or basil for colour and freshness.
- Al dente pasta: Ensure pasta is firm before tossing with sauce.
- Reheat gently: Low heat prevents sauce separation.
- Extra creaminess: Add a splash of cream or milk if desired.
How to Best Serve this Creamy Roasted Pumpkin Pasta
- Main course: Serve warm as a satisfying vegetarian meal.
- With protein: Pair with grilled chicken or shrimp for added protein.
- Side dish: Serve as a side with roasted meats.
- Toppings: Add toasted pumpkin seeds or pine nuts for crunch.
- Cheese finish: Extra Parmesan or Pecorino enhances richness.
- Herb garnish: Fresh basil or parsley adds aroma and colour.
- Light drizzle: Olive oil or truffle oil adds extra flavour.
- Comfort food: Serve with garlic bread or a simple green salad.
- Meal prep: Store in the fridge and reheat gently for easy lunches.
- Family friendly: Mild, creamy, and naturally sweet, ideal for children.
Customise this Creamy Roasted Pumpkin Pasta
- Different pasta: Swap penne for rigatoni, fettuccine, or spaghetti.
- Add vegetables: Spinach, mushrooms, or roasted bell peppers work well.
- Make vegan: Use plant-based cottage cheese or tofu and nutritional yeast instead of Parmesan.
- Spice it up: Add a pinch of chilli flakes for warmth.
- Nut topping: Sprinkle toasted pumpkin seeds, walnuts, or almonds for texture.
- Creamy variations: Add a touch of cream or coconut milk for richness.
- Herb swaps: Sage, thyme, or rosemary all pair well.
- Extra garlic: Roast more cloves for intensified flavour.
- Seasoning twists: Try smoked paprika or a dash of cinnamon for subtle warmth.
- Portion sizes: Adjust pumpkin and pasta ratios for more sauce or more pasta depending on preference.
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How to Store this Creamy Roasted Pumpkin Pasta
Store leftover Creamy Roasted Pumpkin Pasta in an airtight container in the refrigerator for up to 3 days. Reheat gently in a skillet over low heat, adding a splash of pasta water or olive oil to restore creaminess. Avoid microwaving at high heat to prevent the sauce from separating.
Final Thoughts
This Creamy Roasted Pumpkin Pasta is a perfect example of comfort food that is both wholesome and delicious. The roasted pumpkin, garlic, and onion create a naturally sweet, earthy flavour, while the creamy cottage cheese sauce binds everything together beautifully.
This dish is not only satisfying but also versatile. It can be customised to include different herbs, vegetables, or protein options, making it suitable for vegetarians and omnivores alike. This Creamy Roasted Pumpkin Pasta is ideal for weeknight dinners, meal prep, or even for impressing guests with a simple yet elegant meal.
Its silky texture, vibrant colour, and comforting flavour make this Creamy Roasted Pumpkin Pasta a staple in seasonal cooking. Whether served as a main course or a side, this recipe proves that simple, fresh ingredients can create extraordinary results in a short amount of time.
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Creamy Roasted Pumpkin Pasta
This Creamy Roasted Pumpkin Pasta is a wholesome and comforting dish that combines tender pasta with a velvety sauce made from roasted pumpkin, garlic, and cottage cheese. The natural sweetness of pumpkin pairs beautifully with savoury herbs and Parmesan, creating a nutrient-rich meal that’s both hearty and light. Perfect for weeknight dinners, meal prep, or a seasonal family meal.
Ingredients
- 250 g (9 oz) pasta (penne, rigatoni, or fettuccine)
- 2 cups (300 g / 10.5 oz) pumpkin, peeled & cubed
- 1 small onion (70 g / 2.5 oz), chopped
- 2 garlic cloves, whole
- 2 tbsp (30 ml) olive oil
- 1 cup (225 g / 8 oz) cottage cheese
- ½ cup (50 g / 1.75 oz) Parmesan, grated (optional)
- ½ tsp dried sage (or thyme/rosemary)
- Pinch of nutmeg (optional)
- Salt & black pepper, to taste
- Fresh parsley or basil, to garnish
Instructions
- Roast vegetables – Preheat oven to 200°C (400°F). Place pumpkin, onion, and garlic on a baking tray. Drizzle with olive oil, season with sage, salt, and pepper. Roast 25–30 minutes until tender. Squeeze garlic from skins.
- Cook pasta – Boil pasta until al dente. Reserve ½ cup pasta water, then drain.
- Blend sauce – Purée roasted pumpkin, garlic, onion, cottage cheese, nutmeg, and a splash of pasta water until smooth.
- Warm sauce – Transfer to a skillet over low heat. Stir in Parmesan, thinning with pasta water if needed. Season to taste.
- Combine – Toss pasta with the sauce until coated.
- Serve – Garnish with fresh parsley or basil and an optional drizzle of olive oil or extra Parmesan.
Nutrition Information:
Yield: 3Amount Per Serving: Calories: 340Total Fat: 10gCarbohydrates: 48gFiber: 5gSugar: 6gProtein: 16g
