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high protein pumpkin pasta recipe with creamy pumpkin pasta sauce

High Protein Pumpkin Pasta

Healthy High Protein Pumpkin Pasta made with simple ingredients like pumpkin puree, cottage cheese, high protein pasta and seasoning. The cheesy pumpkin pasta sauce is perfect for fall, cozy and delicious!
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Prep Time 5 minutes
Cook Time 15 minutes
Total Time 6 minutes
Course Main Course
Servings 6 servings
Calories 135 kcal

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

Storage: Store any leftovers in an airtight container. They will last about 3-4 days in the fridge. When ready to enjoy, you can add a splash of water or milk to keep the sauce from drying out.
Make Ahead: You can make the sauce up to 3-4 days ahead of time and freeze it for up to 3 months. Then just heat through a large pan, and toss with pasta.
Substitutes: For best results, follow the recipe as is. However here are some common substitutes that would work well in this recipe:
  • 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.

Nutrition

Calories: 135kcalCarbohydrates: 7gProtein: 25gFat: 9gSaturated Fat: 3gPolyunsaturated Fat: 1gMonounsaturated Fat: 4gCholesterol: 13mgSodium: 355mgPotassium: 215mgFiber: 2gSugar: 3gVitamin A: 6681IUVitamin C: 4mgCalcium: 132mgIron: 1mg
Tried this recipe?Let us know how it was!