Pumpkin Feta Pasta: A Delicious & Easy Fall Recipe

This creamy pumpkin feta pasta is one of my favorite cozy fall meals. The sweetness of pumpkin pairs beautifully with the tangy saltiness of feta, while sage and garlic give it that earthy, comforting flavor I crave when the weather turns cooler. I love how it comes together quickly yet feels special enough for a family dinner or even entertaining guests.

Why You’ll Love This Recipe

I really enjoy how this pasta balances creaminess with brightness. The pumpkin makes the sauce silky and rich without being heavy, and the feta adds a tangy bite that keeps every forkful interesting. I like that it’s an easy dish I can make on a busy weeknight, but it still feels festive and seasonal. The toasted pumpkin seeds on top add just the right crunch, making it both hearty and elegant.

Ingredients

(Note: All ingredient amounts are listed in the recipe card below.)

1 pound pasta (penne, rigatoni, or your favorite shape)
1 (15-ounce) can pumpkin puree (not pumpkin pie filling)
4 ounces feta cheese, crumbled
1/2 cup heavy cream
1/4 cup grated Parmesan cheese
2 cloves garlic, minced
1/4 cup olive oil
1/4 cup chopped fresh sage (or 1 tablespoon dried sage)
1/4 teaspoon red pepper flakes (optional)
Salt and freshly ground black pepper to taste
1/4 cup toasted pumpkin seeds (pepitas), for garnish
2 tablespoons butter
1 small onion, finely chopped
1/2 cup vegetable broth or pasta water

Directions

1. I cook the pasta according to package instructions until al dente, reserving some pasta water before draining.
2. In a large skillet, I heat the olive oil and butter over medium heat, then sauté the onion until it turns soft and golden.
3. I add the garlic and sage, cooking for about a minute until fragrant.
4. I stir in the pumpkin puree, heavy cream, vegetable broth (or pasta water), and Parmesan cheese, letting it simmer until the sauce becomes creamy and smooth.
5. I season with salt, pepper, and red pepper flakes if I want a bit of heat.
6. Once the sauce is ready, I toss in the cooked pasta, mixing until every piece is coated.
7. I remove the skillet from the heat and stir in the crumbled feta.
8. I top the dish with toasted pumpkin seeds for a crunchy finish before serving.

Servings and Timing

This recipe makes about 4 servings. It usually takes me 10 minutes to prepare the ingredients and about 20 minutes to cook, so in 30 minutes I have a comforting fall-inspired pasta ready to enjoy.

Variations

Sometimes I swap feta for goat cheese if I want a creamier, tangier finish. I also like to add spinach or kale to sneak in some greens.For a vegan version, I replace the heavy cream with coconut cream and use a dairy-free cheese alternative.

Storage/Reheating

I store leftovers in an airtight container in the fridge for up to 3 days. When reheating, I like to use the stovetop with a splash of pasta water or broth to loosen the sauce and bring back its creamy texture. The microwave works too, but stirring halfway makes it reheat more evenly.

FAQs

Can I use fresh pumpkin instead of canned?

Yes, I often roast fresh pumpkin, puree it, and use it in place of canned for a more homemade flavor.

Can I make this dish gluten-free?

I swap the pasta for a gluten-free variety, and the recipe works perfectly.

Does the feta melt completely into the sauce?

I find that feta softens and blends slightly, but it doesn’t fully melt, which gives me delicious little bursts of tangy flavor.

Can I prepare the sauce ahead of time?

Yes, I sometimes make the sauce a day in advance and simply reheat it before tossing with fresh pasta.

What’s the best pasta shape for this recipe?

I like using short, ridged pasta like rigatoni or penne because the sauce clings beautifully to them.

Can I make it lighter without heavy cream?

I often swap in half-and-half or even milk for a lighter version, though the sauce won’t be quite as rich.

What can I use instead of sage?

If I don’t have sage, I use thyme or rosemary for a slightly different but still cozy flavor.

Can I freeze this pasta?

I don’t recommend freezing because the cream and feta can separate, but the sauce alone freezes well before adding cheese.

How do I make it spicier?

I add extra red pepper flakes or even a pinch of cayenne for more heat.

Can I use other toppings instead of pumpkin seeds?

Yes, I sometimes top it with toasted walnuts, pecans, or even crispy breadcrumbs for crunch.

Conclusion

I love making pumpkin feta pasta because it captures everything I enjoy about fall cooking—comfort, warmth, and bold flavors. It’s quick, satisfying, and endlessly adaptable, making it a dish I turn to again and again when I want something seasonal and delicious without a lot of effort.

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