Pumpkin Feta Pasta

This Pumpkin Feta Pasta is a nourishing, creamy pasta full of flavor (and veggies!). This savory pumpkin recipe is a vegetarian fall meal, perfect for a simple weeknight meal or even meal prep.

a small bowl of pumpkin feta pasta with more feta crumbled on top

This pumpkin pasta may look a bit unassuming, but it’s one of those recipes that from the first time I tested it, my husband said, “no – don’t change a thing, it’s amazing.”

So very few tweaks were made! It’s naturally creamy from the lusciously smooth pumpkin puree-based sauce, enhanced with melting feta.

And if you’re a fan of flavorful, vegetarian meals, be sure to check out my pesto fried rice, too.

Why This Pumpkin Feta Pasta Recipe is SO Good!

  • It has only 6 main ingredients, plus seasonings.
  • There is so much flavor.
  • With a pumpkin-based sauce and other vegetables in the dish, it’s incredibly nutrient-dense.
  • It’s pretty quick to make – the sauce can be made while your water is coming to a boil and pasta is cooking.
  • It’s so good!
  • Great for meal prep!

Ingredients Needed

For a full ingredient list with quantities, please check out the recipe card at the bottom of this post!

ingredients to make pumpkin feta pasta
  • Pasta: the shape I used is called Trottole, but you can use any shape or type you’d like
  • Pumpkin: Use 100% pure pumpkin puree.
  • Feta: If possible, I recommend a block of Greek feta cheese that you crumble yourself. It lends to a better tasting, creamier feta.
  • Vegetables: adding kale, tomatoes, and onion add so much volume and nutrients to this pasta dish.
  • Seasonings: enhance flavor with garlic, thyme, oregano, and crushed red pepper flakes.

Step-by-Step Directions

For complete instructions, please check out the recipe card at the bottom of this post!

making pumpkin feta pasta
  1. Sauté vegetables and seasonings in olive oil for 4-5 minutes, until tender.
  2. Add pumpkin and feta and stir to combine.
  3. Before you drain your pasta, reserve 1-2 cups of that pasta cooking water!
  4. Use the reserved cooking water to thin your sauce.
  5. Add cooked pasta and stir to combine.
  6. Garnish with additional feta, if desired, and enjoy.

Expert Tips

  • Use a quality feta – it melts better and has more flavor.
  • Slightly undercook your pasta, as you don’t want it getting too soft as it’s stirred into the hot sauce.
  • The sauce should be thin enough that it bubbles over the heat and easily coats every noodle. If you run out of reserved cooking water and still need to thin your sauce, add vegetable broth or even just water.
a close up of pumpkin feta pasta

Substitutions & Variations

  • Looking for a higher protein and higher fiber meal? Keep it vegetarian and swap to a legume-based or protein pasta (like Barilla Protein Plus pasta or Banza chickpea pasta).
  • Prefer higher protein still? Add cooked chicken, or another preferred protein. (My husband loves to meal prep these with the addition of added rotisserie chicken.)
  • Swap out any veggies you don’t enjoy and add in those you do.
  • If for some reason feta isn’t your thing, try a crumbled goat cheese instead.
  • Short on pumpkin? You can also use pureed butternut squash.

Storage, Freezing, & Reheating

  • Storing: Leftovers can be stored in an airtight container in the refrigerator for up to 3-4 days.
  • Freezing: I don’t recommend freezing this pumpkin feta pasta. Cooked pasta can be frozen, but it maintains its texture better if you freeze it before saucing. If you’re making this dish in advance and still want to freeze it, freeze the sauce and pasta separately (or wait to cook the pasta until you’re ready to eat it).
  • Reheating: You can reheat the pasta in a skillet over medium-low heat for a few minutes, knowing you may need to add a splash or two of vegetable broth or water to thin the sauce consistency back down. Alternatively, you can microwave in 30 second intervals until heated through (also noting that you may need to add a splash or two of broth or liquid).

Supplies You’ll Need

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a small bowl of pumpkin feta pasta with more feta crumbled on top

Pumpkin Feta Pasta

This Pumpkin Feta Pasta is a nourishing, creamy pasta full of flavor. Packed with vegetables, this savory pumpkin pasta is perfect for fall.
5 from 1 vote
Print Pin Rate
Course: Main Course, Pasta
Cuisine: American
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Servings: 4
Calories: 294kcal
Author: Lindsey



  • 8 ounces pasta
  • 1 tablespoon olive oil
  • 1 yellow onion diced
  • 1 cup grape tomatoes quartered
  • 2 cups kale finely chopped
  • 3 clvoes garlic minced
  • ½ teaspoon dried thyme
  • ½ teaspoon dried oregano
  • ½ teaspoon red chili pepper flakes
  • 1 can pumpkin (15 ounces)
  • ½ cup crumbled feta cheese
  • 1.5-2 cups reserved pasta cooking water
  • more feta for garnish (optional)


  • Bring water to a boil, salt water, then prepare pasta according to package directions.
    8 ounces pasta
  • Heat oil in a large skillet over medium-high heat. When oil is fragrant, add onion, kale, tomatoes, garlic, thyme, oregano, and crushed red chili pepper flakes. Saute 4-5 minutes, or until onions are starting to caramelize.
    1 tablespoon olive oil, 1 yellow onion, 1 cup grape tomatoes, 2 cups kale, 3 clvoes garlic, 1/2 teaspoon dried thyme, 1/2 teaspoon dried oregano, 1/2 teaspoon red chili pepper flakes
  • Add pumpkin and feta to the sauteed vegetables and stir.
    1 can pumpkin, 1/2 cup crumbled feta cheese
  • When pasta is done, reserve 1.5-2 cups of the pasta cooking water, then drain pasta.
    1.5-2 cups reserved pasta cooking water
  • Add the reserved pasta water to the pumpkin sauce, a 1/2 cup at a time. The sauce should be thin enough to coat the pasta evenly. If you forget to reserve cooking water, you can substitute vegetable broth or water. Turn off the heat.
  • Add the drained pasta to the sauce and gently stir to coat the pasta.
  • Serve, garnish with more feta (if desired), and enjoy!
    more feta for garnish


Calories: 294kcal | Carbohydrates: 38g | Protein: 18g | Fat: 11g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 17mg | Sodium: 286mg | Potassium: 190mg | Fiber: 10g | Sugar: 7g | Vitamin A: 1543IU | Vitamin C: 17mg | Calcium: 178mg | Iron: 6mg

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