High protein pumpkin pasta is the perfect dish for fall and for anyone looking for a quick, easy, healthy dinner idea that will keep you full and satisfied for hours.
I love the fall season and there’s no better time to enjoy cozy, comforting meals that are as nutritious as they are delicious than right now with the changing weather.
This high protein pumpkin pasta recipe is perfect for busy moms who need a quick, satisfying dish the whole family will love. Made with whole grain or protein pasta, creamy cottage cheese, and pumpkin puree. This meal delivers a wholesome punch of fiber and protein in every bite.
With the rich flavor of garlic and seasonings, it’s the ultimate go-to recipe for fall evenings when you need something fast, healthy, and full of flavor.
- Why You’ll Love This Pumpkin Cottage Cheese Pasta Recipe
- Ingredients to Make High Protein Pumpkin Pasta
- How to Make High Protein Pumpkin Pasta
- Tips for Making THE BEST Healthy Pumpkin Pasta
- Popular Substitutions & Additions
- How to Store & Reheat Pumpkin Pasta
- How Long Will Pumpkin Pasta Last in the Fridge?
- Can I Freeze Pumpkin Pasta?
- FAQ
Why You’ll Love This Pumpkin Cottage Cheese Pasta Recipe
There’s so much to love about this high-protein pumpkin pasta recipe, especially if you’re a busy mom juggling family, work, and personal health goals.
Quick and Easy: This recipe comes together in under 30 minutes, making it the perfect solution for busy weeknights. No need to spend hours in the kitchen to enjoy a wholesome meal!
Packed with Protein: Using whole grain or protein pasta and cottage cheese boosts the protein content, helping you stay full and energized. It’s ideal for supporting your fitness and health goals, especially if you’re focused on balanced nutrition.
Seasonal Flavor: Pumpkin puree is the star ingredient in the pasta sauce. This pasta has all the fall vibes without the heavy cream or butter found in traditional comfort foods.
Family-Friendly: Kids and adults love the creamy texture and mild flavors. Plus, it’s an easy way to sneak some extra fiber and vitamins into their diet!
Minimal Ingredients: You only need a few pantry staples to pull this dish together, which saves time and effort while still delivering maximum flavor.
Ingredients to Make High Protein Pumpkin Pasta
Pasta: Whole grain or protein pasta like rigatoni, penne, or fusilli works perfectly for this dish. These types of pasta add an extra boost of fiber or protein, making the meal more filling and nutritious. Cook according to package instructions for the ideal al dente texture.
Olive Oil: Use extra virgin olive oil to sauté the garlic and seasonings. It adds richness to the sauce while keeping things heart-healthy.
Minced Garlic: Fresh minced garlic adds depth and flavor to the sauce. If you’re short on time, garlic powder or jarred minced garlic can work in a pinch.
Pumpkin Puree: Canned pumpkin puree is the star of this fall-inspired dish. Make sure to grab pure pumpkin without any added spices or sugar, like those found in pumpkin pie fillings. If you have fresh pumpkin, you can make your own puree, but canned is a quick and easy option.
Cottage Cheese: This is the secret ingredient for extra creaminess and a major source of protein. Opt for low-fat or full-fat, depending on your preference. You can even substitute with ricotta if you’re looking for a similar texture.
Milk: Feel free to use any milk you want. You can also use pasta water if you prefer. The milk helps add moisture to the pasta sauce which in turn makes it creamier.
Seasonings: A mix of paprika, salt, black pepper, and nutmeg brings warmth and a hint of spice to complement the pumpkin’s natural sweetness. You can also experiment with fresh sage or thyme for an earthy touch.
Optional Add-ins: For extra flavor, consider adding a handful of fresh spinach or a sprinkle of Parmesan cheese to finish off the dish.
How to Make High Protein Pumpkin Pasta
Cook the pasta: Cook the pasta and drain, reserving some pasta water.
Blend the Pumpkin Puree and Seasonings: In a blender, add the pumpkin puree, cottage cheese, milk, and seasonings—paprika, cayenne (omit if you don’t like spicy food), salt, black pepper, and a pinch of nutmeg for extra warmth.
Sauté the Garlic: Heat a drizzle of extra virgin olive oil in a large skillet over medium heat. Once the oil is hot, add the minced garlic and sauté for about 30 seconds to 1 minute until fragrant, but not browned. This will infuse the oil with rich garlic flavor. Add the blended pasta sauce to the garlic and heat thoroughly.
Combine the Pasta: Add the drained whole grain or protein pasta directly into the skillet. Toss everything together until the pasta is fully coated with the creamy pumpkin sauce. If the sauce is too thick, add some of the reserved pasta water to thin it out.
Serve and Enjoy: Garnish with freshly ground black pepper or Parmesan cheese if desired. Serve immediately for a comforting, high-protein meal the whole family will love.
Tips for Making THE BEST Healthy Pumpkin Pasta
Choose the Right Pasta: Opt for whole grain or protein-enriched pasta to maximize the nutritional benefits of this dish. These pasta types provide extra fiber and protein, helping you stay fuller longer and making the dish more balanced.
Don’t Overcook the Pasta: Cook pasta to al dente, following the package instructions. This ensures the pasta maintains its structure and doesn’t turn mushy when mixed with the creamy pumpkin sauce.
Use Fresh Garlic for Maximum Flavor: While garlic powder can work in a pinch, fresh minced garlic brings out a bolder flavor and enhances the overall richness of the dish.
Cottage Cheese for Creaminess: Cottage cheese is key to keeping this sauce high in protein without using heavy cream. For the smoothest texture, you can blend the cottage cheese before adding it to the sauce, but it’s also fine to stir it in as is for a more rustic texture.
Season Well: Don’t skimp on the seasonings! A pinch of nutmeg complements the pumpkin’s natural sweetness, while salt, pepper, and paprika add a savory balance. If you want to amp up the flavor, try adding a dash of cinnamon or cumin for a unique twist.
Add Spinach for Extra Nutrients: Toss in a handful of fresh spinach when combining the pasta with the sauce. It wilts quickly and adds more fiber, vitamins, and minerals to the meal without much effort.
Make it Your Own: Feel free to customize this dish with extra toppings like grated Parmesan, toasted pine nuts, or even crispy sage leaves for a gourmet touch.
Popular Substitutions & Additions
Protein Boost: Looking for even more protein? Add cooked chickpeas, grilled chicken, or tofu cubes to the dish. These options not only increase the protein content but also add texture and flavor, making the meal even more satisfying.
Change the Spices: While paprika and nutmeg work wonders in this recipe, don’t hesitate to experiment! Try adding cinnamon for a warm, sweet touch or cayenne pepper for some spice. Smoked paprika can also bring a deeper flavor to the dish.
Gluten-Free Pasta: For a gluten-free version, swap in a 1:1 gluten-free pasta like those made from chickpeas, lentils, or quinoa. These options maintain the protein boost while catering to dietary preferences.
Different Milks: If you do not want to add in cottage cheese, then you can use unsweetened almond milk, oat milk, soy milk, or even coconut milk. Each one offers a slightly different flavor profile—oat milk is creamy, soy milk is neutral, and coconut milk adds a subtle sweetness that pairs well with the pumpkin. However, please keep in mind that if you choose to substitute the cottage cheese, the protein content per serving will not be the same.
How to Store & Reheat Pumpkin Pasta
Simply transfer any leftovers into an airtight container and refrigerate for up to 3 days.
To reheat, place the pasta in a skillet with a splash of water or milk to restore its creamy texture. Warm over low to medium heat, stirring occasionally, until the pasta is heated through.
If using a microwave, reheat in short intervals, stirring in between to avoid drying out the sauce.
How Long Will Pumpkin Pasta Last in the Fridge?
This pumpkin pasta should stay tasty in the fridge for about 3-4 days. After that, it might start losing some of that fresh flavor, so it’s best to enjoy it before then.
Can I Freeze Pumpkin Pasta?
This pasta can be frozen! Just make sure it’s cooled down fully before transferring to a freezer-safe container or bag.
It should keep well for up to a month. When you’re ready to enjoy it again, let it thaw in the fridge overnight before reheating.
FAQ
No, pumpkin itself is not particularly high in protein. It’s more known for being rich in fiber, vitamins, and antioxidants, particularly vitamin A. However, when paired with protein-rich ingredients like cottage cheese or high-protein pasta, pumpkin can be part of a balanced, nutritious meal that supports your protein intake.
There are several ways to boost the protein content in pasta dishes:
1. Use high-protein pasta: Choose varieties made from lentils, chickpeas, or whole grains, which offer more protein than traditional pasta.
2. Incorporate protein-rich sauces: Adding cottage cheese, Greek yogurt, or ricotta to your sauce boosts protein while keeping the dish creamy.
3. Add protein-packed toppings: Grilled chicken, tofu, chickpeas, or even a sprinkle of nutritional yeast can give your pasta an extra protein punch.
Yes, high-protein pasta can be beneficial for weight loss. Protein helps you feel full for longer, reducing the chances of overeating. It also supports muscle maintenance and metabolism, which are essential for a healthy weight loss journey. Paired with fiber-rich ingredients like vegetables, high-protein pasta can create a well-balanced meal that promotes satiety and supports your weight loss goals.
High-protein pasta is typically made from ingredients like chickpeas, lentils, black beans, or whole grains, which naturally contain more protein than traditional wheat pasta. Some high-protein pastas also include added protein from sources like pea protein or soy to further boost the protein content. These varieties offer a healthier alternative for those looking to increase their protein intake while still enjoying pasta.
This high protein pumpkin pasta is made with a nutritious, creamy sauce that’s loaded with vitamins and fiber from the pumpkin puree. With its mild pumpkin flavor, even picky eaters will enjoy it without noticing the hidden veggies!
Plus, it’s a perfect option for busy moms looking for a quick, healthy meal that keeps everyone satisfied. If you love this recipe, you’ll also want to try my protein-packed pumpkin risotto!
For More Healthy, High-Protein Recipes, Check Out:
- One Pan Chicken Drumsticks and Potatoes With Garlic
- Authentic Lebanese Shawarma Recipe With Tahini Sauce
- Easy High Protein Lasagna with Cottage Cheese
If you make this high protein pumpkin pasta recipe, please leave a comment and/or rate it—I’d love to hear how it turned out for you! And if you snap a photo, tag me on Instagram so I can share it on my stories!
High Protein Pumpkin Pasta
Equipment
Ingredients
- 12 ounces Rigatoni pasta or other variety I like Barilla whole wheat or Barilla Protein + pasta
- 1 cup pumpkin puree
- 1 cup cottage cheese
- 1/2 cup unsweetened milk of choice
- 1/2 teaspoon paprika
- 1/4 teaspoon cayenne optional, adds a little spicincess
- 1/2 teaspoon nutmeg
- 2 tablespoons olive oil extra virgin
- 2 cloves garlic minced
- 1/2 cup grated parmesan optional, for serving
- 2 tablespoons fresh sage leaves chopped, for garnich
- salt and pepper
Instructions
- Bring a large pot of salted water to a boil. Add the pasta and cook, uncovered al dente according to package instructions. Drain and set aside with a little pasta water to keep it from sticking.
- Meanwhile, combine the pumpkin puree, cottage cheese, milk, paprika, cayenne and nutmeg in a blender. Blend until smooth. Set aside.
- In a large skillet, heat the olive oil at medium heat. Add the minced garlic and cook until the garlic gets lightly toasted and fragrant, about 1 minute.
- Pour the pumpkin cottage cheese mixture into the pan or skillet and stir to combine with the garlic. Bring to a boil.
- Add the cooked pasta to the pan and toss to combine. If the sauce is too thick, add some of the reserved pasta water to thin it out.
- Add the parmesan and sage on top and enjoy!
Notes
- To make it gluten-free, you can use any gluten-free pasta of your choice.
- Feel free to substitute the fresh garlic for garlic powder.