High Protein Pumpkin Cottage Cheese Pasta – the perfect vegetarian fall dish with 27 g of protein per serving!
If you’re craving a cozy fall pasta dish that’s filling, comforting, and packed with flavor, then you’ll love my pumpkin cottage cheese pasta. Creamy pumpkin sauce, rigatoni that soaks up every drop, and an extra boost of protein thanks to cottage cheese!
This recipe is actually the autumn-inspired version of one of my most popular dishes on the blog: cottage cheese pasta. Instead of a tomato-based sauce, this one comes with an ultra-creamy pumpkin sauce that brings all the fall vibes straight to your plate.
Why You’ll Love This Pasta
Ingredients
See recipe card for quantities.
Rigatoni: Or penne. Short pasta shapes work best to hold the creamy sauce.
Pumpkin: I love using Red Kuri Squash (doesn’t need peeling), but Butternut squash works too. Roasting it in the oven makes the sauce extra flavorful.
Shallot & Garlic: Add depth and savory flavor. A yellow or red onion works too.
Tomato Paste, Paprika, Nutmeg & Italian Herbs: For seasoning.
Red Pepper Flakes: Just a pinch gives the sauce a little kick.
Cottage Cheese: The secret to a creamy, protein-rich pasta sauce. Use full-fat or low-fat depending on your preference.
Recipe Shortcut
Can I make the pumpkin cottage cheese pasta with pumpkin purée? Yes, definitely! You can use pumpkin purée instead of roasted pumpkin – it’s a great shortcut and saves time in the kitchen. Just keep in mind that you’ll miss out on some of the deep, caramelized flavor you get from roasting.
Use about 1 cup of pumpkin purée for the sauce. Since you’re skipping the roasted shallots and garlic, I recommend seasoning with a little garlic powder and onion powder to taste. Add the spices (paprika, nutmeg, Italian herbs, and red pepper flakes) directly to the blender along with the pumpkin purée, cottage cheese, and other sauce ingredients. This way, you’ll still get a flavorful, creamy sauce in just minutes!
How To Make
Roast the Vegetables
Wash the pumpkin, remove seeds, and cut into cubes. Quarter the shallot and leave the garlic cloves whole. Toss everything with oil and spices in a baking dish. Roast at 400°F (200°C ) fan for about 25 minutes, flipping halfway.
Blend the Sauce
Add the roasted pumpkin, shallot, and garlic to a blender with cottage cheese, water, and tomato paste. Blend until smooth and creamy. Meanwhile, cook the pasta in salted water until al dente, then drain.
Combine Pasta & Sauce
Mix the pasta with the pumpkin sauce. Tip: Don’t reheat the sauce after mixing – cottage cheese can curdle if heated too much (it still tastes great, but doesn’t look as smooth).
Storage & Meal Prep
Leftovers: Store pumpkin cottage cheese pasta in an airtight container in the fridge for up to 3 days. Reheat in the microwave or in a pan with a splash of water.
Meal Prep Tip: Cook pasta 1 minute less than al dente, so it doesn’t get too soft when reheated. Or prep just the sauce in advance and mix it with freshly cooked pasta when ready to eat.
Did You Make This Recipe?
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📖 Recipe
Pumpkin Cottage Cheese Pasta (High Protein)
High Protein Pumpkin Cottage Cheese Pasta – the perfect vegetarian fall dish with 27 g of protein per serving!
Servings: 2
calories :583kcal
Preheat the oven to 400°F (200°C) fan.
Wash the pumpkin, remove the seeds, and cut into cubes. Quarter the shallot and leave the garlic cloves whole. Toss everything in a baking dish with olive oil and spices.
Roast in the preheated oven for 25 minutes, flipping once halfway through.
Add the roasted vegetables to a blender along with cottage cheese, water, and tomato paste. Blend until smooth and creamy.
Meanwhile, cook the rigatoni in a pot of salted water until al dente. Drain over a sieve.
Combine the pasta and pumpkin sauce. 👉 Important: Don’t reheat the sauce once mixed, as cottage cheese may curdle. This doesn’t affect the taste but won’t look as smooth.
Calories :583kcal
carbohydrates :94g
Protein :27g
fat :12g
fiber :6g
sugar :11g
