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.

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!

• 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!

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.

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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• Pots & pans
• Colander

More Recipes You’ll Love

• Mushroom Zucchini Pasta
• Tomato Ricotta Pasta
• Pesto Pasta with Blistered Tomatoes

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