October is officially here, and nothing says cozy quite like a warm, creamy pasta dish. My Creamy Pumpkin Feta Protein Pasta is everything you want in a comfort meal: rich, velvety pumpkin sauce, tangy feta, and protein-packed chickpea pasta. This recipe is perfect for busy weeknights, family dinners, or even a cozy solo meal. It’s gluten-free, full of flavor, and has that perfect mix of savory, slightly spicy, and just a touch of nutmeg warmth.
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Why You’ll Love This Recipe
- Quick & easy: One wok, one pot, and under 30 minutes to comfort food bliss.
- Flavor-packed: Sage, nutmeg, and Parmesan give that cozy, savory depth.
- Protein-rich: Chickpea pasta + feta keeps you full and energized.
- Kid-friendly: Creamy, slightly sweet pumpkin balances the tang of feta.
Why This Recipe Is Healthy
- Pumpkin: Loaded with vitamin A, fiber, and antioxidants, pumpkin supports immunity and digestive health.
- Chickpea Pasta: High in plant-based protein and fiber, keeping you full and supporting muscle recovery.
- Feta Cheese: Adds tangy flavor and calcium, and using just 5 oz keeps the dish rich without overloading on fat.
- Olive Oil & Heavy Cream: Olive oil brings heart-healthy fats while cream adds luscious texture.
- Spinach: Boosts vitamin K, iron, and antioxidants.
This dish is a protein-packed, nutrient-dense twist on traditional creamy pasta, perfect for fall comfort food without the heavy guilt.
Ingredients
- 2 tbsp olive oil
- 2 shallots (diced)
- 3 tsp garlic, minced (organic)
- 1 tbsp dried sage
- 1/4 tsp red pepper flakes (plus more to taste)
- 1/4 tsp nutmeg
- 1/2 tsp parsley
- 1/4 tsp ground mustard
- 1/4 tsp garlic powder
- 1 lb pasta (chickpea pasta shells)
- 15 oz pumpkin puree (organic)
- 3/4 cup heavy cream (organic)
- 1/4 cup Parmesan cheese (freshly grated)
- 1 cup reserved pasta water
- 1 cup spinach (organic)
- 5 oz feta cheese (crumbled)
Instructions
- Prep pasta water: Bring a large pot of salted water to a boil.
- Sauté aromatics: While that is cooking, heat olive oil in a large wok over medium heat. Add shallots and sauté for 2-3 minutes. Add garlic and dry seasonings (sage, red pepper flakes, nutmeg, parsley, mustard, garlic powder) and sauté another 2-3 minutes.
- Make the sauce: Stir in pumpkin puree and heavy cream until smooth and creamy. Add Parmesan cheese and season with salt, pepper, and extra red pepper flakes to taste. Simmer for 10-15 minutes. Add your pasta to your boiling water while this is simmering. Cook pasta until al dente and reserve 1 cup of pasta water.
- Combine pasta and sauce: Add reserved pasta water, cooked pasta, and spinach to the sauce. Mix well and allow spinach to wilt. Reduce heat to low.
- Add feta: Crumble half the feta into the pasta and stir. Top with remaining feta before serving. Enjoy warm!
Serving Ideas
- Top with toasted pumpkin seeds for crunch.
- Add cooked chicken, shrimp, or tofu for extra protein.
- Serve alongside a fresh green salad for a complete meal.
Reheating Instructions
Stovetop: Place leftover pasta in a skillet over medium-low heat. Add a splash of water, or a bit of milk/cream to loosen the sauce. Stir gently until heated through and creamy.
Microwave: Transfer pasta to a microwave-safe dish. Add a splash of water or milk/cream, cover loosely, and microwave in 30–45 second intervals, stirring in between, until warmed evenly.
Tip: Avoid high heat or prolonged cooking when reheating, as the spinach may overcook and the sauce can thicken too much. Add a little liquid as needed to restore the creamy texture.
FAQs
1. Can I use regular pasta instead of chickpea pasta?
Yes! Whole wheat, gluten-free, or regular pasta works. I also love brown rice pasta. Chickpea pasta adds extra protein and fiber.
2. Can I make this dairy-free?
Yes! Use coconut cream or cashew cream instead of heavy cream, and a vegan feta alternative.
3. How spicy is it?
Mild with a subtle kick from the red pepper flakes. Add more if you like heat.
4. Can I meal prep this?
Absolutely! Store in an airtight container in the fridge for up to 4 days. Reheat gently on the stove with a splash of water or milk.
Check Me Out on Social Media
I post all my recipes on social media as well and you can stay up to date on what I am up to! Also, I love seeing people try my recipes! When make these, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!
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Description
This Creamy Pumpkin Feta Protein Pasta is the ultimate fall comfort food! Cozy, creamy, and packed with protein, it’s gluten-free, high-protein, and perfect for an easy weeknight dinner.
Ingredients
Instructions
-
Prep pasta water: Bring a large pot of salted water to a boil.
-
Sauté aromatics: While that is cooking, heat olive oil in a large wok over medium heat. Add shallots and sauté for 2-3 minutes. Add garlic and dry seasonings (sage, red pepper flakes, nutmeg, parsley, mustard, garlic powder) and sauté another 2-3 minutes.
-
Make the sauce: Stir in pumpkin puree and heavy cream until smooth and creamy. Add Parmesan cheese and season with salt, pepper, and extra red pepper flakes to taste. Simmer for 10-15 minutes. Add your pasta to your boiling water while this is simmering. Cook pasta until al dente and reserve 1 cup of pasta water.
-
Combine pasta and sauce: Add reserved pasta water, cooked pasta, and spinach to the sauce. Mix well and allow spinach to wilt. Reduce heat to low.
-
Add feta: Crumble half the feta into the pasta and stir. Top with remaining feta before serving. Enjoy warm!
Note
Did you make this recipe?
The next time you make it, snap a picture, and share it to your socials. Tag @cookingkatielady and #cookingkatielady so I can admire your masterpiece and share with others!:)
Please note that my nutrition label is approximate and has slight rounding.
