Introduction
Forget heavy cream and butter-laden sauces; this Pumpkin Cottage Cheese Pasta is the ultimate autumn comfort dish that doesn’t compromise on nutrition. Combining the velvety texture and earthy sweetness of pumpkin puree with the high-protein, creamy tang of cottage cheese, this recipe creates a surprisingly decadent sauce that is both satisfying and light. Originating from the desire to make traditional fall flavors a weekly staple, this dish is perfect for busy weeknights and a fantastic way to utilize leftover pumpkin puree.
Ingredients
- 8 oz (225 g) short pasta (Penne, Rigatoni, or Shells)
- 1 tbsp olive oil or unsalted butter
- 3 cloves garlic, minced
- 1 cup (240 g) pure pumpkin puree (not pie filling)
- ½ cup (120 g) full-fat cottage cheese
- ½ cup (120 ml) pasta cooking water (reserved)
- 1 tsp fresh sage, finely chopped, or ½ tsp dried sage
- ½ tsp ground nutmeg
- Salt and freshly ground black pepper, to taste
- Optional: 2 tbsp grated Parmesan cheese, for serving
Step-by-step Preparation
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Cook the Pasta
Bring a large pot of salted water to a rolling boil. Add the pasta and cook according to package directions until al dente (usually 8–10 minutes). Before draining, reserve about 1 cup (240 ml) of the starchy cooking water. Drain the pasta and set aside.
Tip: Cooking the pasta al dente ensures it holds its structure when mixed with the thick sauce. The reserved water is essential for creating the creamy emulsion later.
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Sauté Aromatics
In a large skillet or Dutch oven, heat the olive oil or butter over medium heat. Add the minced garlic and chopped sage. Sauté for 1–2 minutes until fragrant, being careful not to burn the garlic.
Tip: If using fresh sage, sautéing it briefly releases its essential oils, intensifying the classic autumnal flavor.
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Prepare the Creamy Sauce
Reduce the heat to low. Stir in the pumpkin puree, ground nutmeg, salt, and pepper. Cook for 2–3 minutes until the pumpkin is heated through. Next, add the cottage cheese and stir constantly until it begins to melt slightly into the pumpkin.
Tip: For an ultra-smooth sauce without any cottage cheese curds, transfer the pumpkin mixture and cottage cheese to a blender or use an immersion blender until completely smooth before returning it to the skillet.
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Combine and Finish
Add the drained pasta to the skillet with the pumpkin sauce. Pour in about ½ cup of the reserved pasta cooking water. Toss continuously for 1–2 minutes over low heat until the sauce thickens and coats the pasta evenly. If the sauce seems too thick, add more cooking water, 1 tablespoon at a time.
Tip: Taste the sauce and adjust seasonings. A pinch of cayenne pepper can be added here for a subtle warmth.
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Serve
Serve immediately, topped with fresh black pepper and grated Parmesan cheese, if desired.
Nutritional Information
This recipe yields approximately 3 servings. Each serving contains an estimated 480 calories, 19g of fat, 65g of carbohydrates, and an impressive 22g of protein. The pumpkin provides an excellent source of Vitamin A (beta-carotene), crucial for immune function and eye health, while the cottage cheese significantly boosts the protein content, making this a balanced and satisfying meal compared to traditional cream-based pasta dishes.
Storage
Leftovers should be stored in an airtight container in the refrigerator for up to 3–4 days. The sauce will thicken considerably upon cooling. To reheat, place the pasta in a saucepan over medium-low heat and add a splash of milk, broth, or water to restore the creamy consistency. Microwave reheating is also acceptable, but stir frequently.
Conclusion
This Pumpkin Cottage Cheese Pasta is more than just a seasonal treat; it’s a versatile foundation for a wholesome meal. For serving, we recommend a simple side salad dressed with vinaigrette to cut through the richness. Feel free to experiment with variations: add sautéed Italian sausage or shredded chicken for a heartier meal, or swap out the cottage cheese for ricotta for a richer, more traditional texture. Enjoy this guilt-free comfort food!