Healthy Pumpkin Pasta (Low Carb, High Protein)
Rich, velvety, and full of fall flavors, this healthy pumpkin pasta is the perfect savory pumpkin recipe for cozy nights. Made with pumpkin purée, fresh rosemary, and a touch of cream, this dish delivers a creamy texture with just the right amount of warmth from cinnamon and nutmeg.
Whether you’re craving an easy pumpkin pasta for busy weeknights or looking for a healthy pumpkin pasta sauce that’s packed with flavor, this dish is a must-try.
About This Healthy Pumpkin Pasta
This isn’t your average pumpkin pasta—it’s creamy, savory, and packed with fall flavors without being heavy. Instead of leaning sweet, this dish brings out the rich, earthy side of pumpkin, with fresh rosemary, warm spices, and a little heat from red pepper flakes.
The creamy pumpkin sauce coats every bite of Kaizen Pasta, giving you all the comfort of a cozy pasta dish with extra protein to keep you full. Whether you’re making this for a busy weeknight dinner or just looking for a new way to use up that canned pumpkin, this one’s a keeper.
Why You’ll Love It
- A savory pumpkin recipe that highlights the best of pumpkin season.
- Comes together in under 30 minutes, making it an easy option for weeknights.
- A great way to enjoy pumpkin flavor that’s savory instead of sweet.
- Features my Kaizen pasta (low carb and delicious!)
- Leftovers store well in an airtight container for meal prep.
Why Use Kaizen Pasta
When it comes to making a healthy pasta dish that’s both delicious and nutritious, Kaizen Pasta is my go-to. Unlike traditional pasta, it’s high in protein and fiber, giving you that perfect al dente texture while keeping you full for longer. It absorbs sauces beautifully and works in all kinds of savory pumpkin recipes.
If you’re looking for a low-carb, gluten-free alternative without sacrificing taste or texture, Kaizen Pasta is a great option for this pumpkin pasta dish.
Key Ingredients
- Kaizen Pasta: A high-protein pasta that makes this dish hearty and satisfying.
- Pumpkin Purée: The star of the dish—make sure to use canned pumpkin and not pumpkin pie filling.
- Whipping Cream: Adds a creamy texture to the sauce.
- Fresh Rosemary: Gives the sauce an earthy, herbaceous note.
- Parmesan Cheese: Brings out the savory depth of the pumpkin. Try pecorino romano for extra sharpness.
Ingredient Swaps & Additions
Swaps
- Heavy Cream: Swap for coconut milk, cream cheese + chicken broth, or blended cottage cheese for a creamy but lighter option.
- Parmesan Cheese: Use vegan Parmesan cheese or nutritional yeast for a dairy-free version.
- Chicken Broth: Use chicken bone broth for extra protein, or substitute with vegetable broth for a fully vegetarian dish.
Additions
- Ground Beef or Chicken: A great way to add extra protein to this dish.
- Crispy Sage Leaves: A flavorful, crunchy topping that pairs beautifully with pumpkin.
- Sweet Potato or Butternut Squash: Roast and toss them in for more fall flavors.
- Tomato Paste: A spoonful adds depth to the sauce.
How to Make Healthy Pumpkin Pasta
The steps are simple, and I’m outlining them below, but be sure to scroll to the bottom of the page to view the full, printable recipe card.
Cook the Pasta
Bring a large pot of salted water to a boil and cook the pasta al dente according to the package instructions. Drain and set aside, reserving ¼ cup of pasta water.
Sauté the Aromatics
In a large skillet over medium heat, heat the olive oil until it glistens. Add the shallot, garlic, and rosemary, cooking for 1 minute until softened.
Build the Sauce
Stir in the red pepper flakes, salt, black pepper, cinnamon, nutmeg, and pumpkin purée. Cook for 2-3 minutes to allow the flavors to meld.Pour in the whipping cream, stirring continuously. Let the mixture heat for another 2-3 minutes until the sauce is smooth and slightly thickened.
Adjust the Consistency
If needed, add pasta water or broth to thin the sauce to your desired consistency.
Serve
Stir in the cooked pasta, tossing until fully coated. Serve immediately with grated Parmesan and crispy sage leaves, if desired.
What to Serve with This Healthy Pumpkin Pasta
- Low-Carb Sumac Salad
- Mediterranean Cucumber Salad (Salad Shirazi)
- Air Fryer Acorn Squash
- Air Fryer Mediterranean Vegetables
FAQs
Nope! Pumpkin pie filling is sweetened and spiced for desserts. Stick with 100% pure pumpkin purée for that rich, savory pumpkin flavor.
For a lighter option, swap it for unsweetened almond milk, coconut milk, or even cottage cheese blended until smooth.
Absolutely! Use dairy-free cream (like coconut milk) and swap the Parmesan for vegan Parmesan or nutritional yeast.
Reheat in a large skillet over medium-low heat, adding a splash of pasta water, chicken broth, or unsweetened almond milk to loosen up the sauce.
How to Store
- Refrigerator: Store in an airtight container for up to 4 days.
- Freezer: The pumpkin pasta sauce itself can be frozen separately for up to 3 months.
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- Easy High Protein Chocolate Chip Cookies
- High Protein Vegan Pasta with Tomato Sauce
Healthy Pumpkin Pasta
Rich, velvety, and full of savory flavors, this healthy pumpkin pasta is the perfect pumpkin recipe for cozy nights.
Ingredients
- 8 ounces Kaizen pasta, any variety
- 2 tablespoons extra virgin olive oil
- 1 shallot, sliced thin
- 3 garlic cloves, minced
- 1 tablespoon chopped fresh rosemary
- ¼ teaspoon red pepper flakes
- ½ teaspoon fine sea salt
- ¼ teaspoon black pepper
- ⅛ teaspoon cinnamon
- ⅛ teaspoon nutmeg
- 1 cup pumpkin puree, fresh or canned
- ½ cup whipping cream
- ¼-½ cup chicken broth or reserved pasta water
- Grated Parmesan, for serving
Instructions
- Cook the pasta according to package instructions. Drain and set aside.
- In a large skillet, heat the olive oil over medium heat. When it glistens, add the shallot, garlic and rosemary. Cook for 1 minute or until the shallot has softened slightly.
- Add the red pepper flakes, salt, pepper, cinnamon nutmeg and pumpkin puree. Heat for 2-3 minutes, then pour in the cream. Heat the mixture for another 2-3 minutes or until hot and slightly thickened. Add pasta water or broth to thin down the sauce.
- Taste and add more salt, if needed. Stir in the cooked pasta. Serve immediately with grated parmesan.
Notes
- For a dairy-free pasta, substitute coconut cream or a dairy-free whipping cream for the regular whipping cream.
- Serve with garnishes of choice, like pecorino romano, crumbled feta, or crispy sage leaves.
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