Creamy Pumpkin Feta Pasta with Sage and Toasted Pumpkin Seeds Recipe

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Start Here: Cozy Cravings with Creamy Pumpkin Feta Pasta with Sage and Toasted Pumpkin Seeds Recipe

When the crisp air of fall starts to settle in, I find myself reaching for dishes that feel like a warm hug from the inside out. That’s exactly what this Creamy Pumpkin Feta Pasta with Sage and Toasted Pumpkin Seeds Recipe is all about. It’s cozy, comforting, and a little bit fancy in the best way. The creamy pumpkin sauce pairs beautifully with salty feta and the herbal kick of fresh sage, making every bite a celebration of autumn’s best flavors.

I first fell in love with this recipe after experimenting with pumpkin beyond the usual pies and soups. It transforms pasta night into something special without demanding too much fuss—perfect for weeknights or impressing guests with minimal stress. And those toasted pumpkin seeds? They add that addictive crunch that keeps you coming back for more.

You’ll enjoy how the ingredients meld together, creating a sauce that’s both silky and rich, with just the right hint of spice if you like. It’s a great way to switch up your pasta routine and dive into seasonal eating without sacrificing flavor or simplicity.

Prep Like a Pro

Setting yourself up for success starts with good prep. For this Creamy Pumpkin Feta Pasta with Sage and Toasted Pumpkin Seeds Recipe, mise en place is your best friend. I like to chop, measure, and organize all ingredients before turning on the stove. It keeps the cooking flowing smoothly and means you won’t be scrambling to mince garlic while your onion’s already sizzling.

• Sharp chef’s knife for chopping onion, garlic, and sage
• Large skillet or Dutch oven for the sauce
• Large pot for boiling pasta
• Measuring cups and spoons for precision
• Colander to drain pasta
• Wooden spoon or silicone spatula for stirring
• Small pan for melting butter if you want that extra drizzle

Gather Your Ingredients

Accurate measuring really makes a difference here—it balances the creaminess and tang perfectly. Having your ingredients ready will give you confidence as you move through the recipe.

• Pasta (penne or rigatoni) – picks up the sauce beautifully
• Pumpkin puree (not pumpkin pie filling) – the creamy base
• Feta cheese, crumbled – adds a salty, tangy flair
• Heavy cream – gives that luscious texture
• Grated Parmesan cheese – deepens umami flavor
• Garlic, minced – for aromatic warmth
• Olive oil – the cooking essential
• Fresh sage, chopped – bright herbaceous notes
• Red pepper flakes (optional) – a touch of heat
• Salt and freshly ground black pepper – seasoning essentials
• Toasted pumpkin seeds (pepitas) – for crunch and texture
• Butter – for richness
• Onion, finely chopped – adds sweetness and depth
• Vegetable broth or pasta water – helps adjust sauce consistency

Not all ingredients need to be exact. If you don’t have fresh sage, dried works well in a pinch. You can swap heavy cream for a lighter milk-creamer blend but expect a slightly less rich sauce. And if you want to keep it vegan, use plant-based cream and skip the butter.

Step-by-Step to Creamy Pumpkin Feta Pasta with Sage and Toasted Pumpkin Seeds Recipe Bliss

Ready to whip up this fall favorite? Here’s a clear path to pasta perfection, step by step.

1. Softened Onion: Heat olive oil in a large skillet over medium heat. Add finely chopped onion and cook, stirring occasionally, until translucent and sweet, about 5-7 minutes. The kitchen will start to smell amazing!
2. Sage & Garlic Aromatics: Stir in minced garlic and fresh sage. Cook just 1 minute until fragrant—watch the garlic so it doesn’t burn; that aroma is the sign you’re on the right track.
3. Mix in Pumpkin Puree: Pour pumpkin puree into the skillet. Stir thoroughly to combine with the onion mixture. Let it cook gently for 2-3 minutes, giving the flavors a chance to meld.
4. Create Creamy Sauce: Add heavy cream and stir well to smooth out the sauce. Toss in grated Parmesan and keep stirring until melted and fully incorporated, creating a velvety texture.
5. Seasoning: Sprinkle salt, freshly ground black pepper, and red pepper flakes if you desire a little kick. Adjust according to your taste buds.
6. Simmer & Adjust: Lower heat to a gentle simmer for 10-15 minutes, stirring occasionally. If the sauce thickens too much, stir in a splash of vegetable broth or reserved pasta water to loosen it up.
7. Cook Pasta: Meanwhile, bring a big pot of salted water to a boil. Toss in your pasta and cook until al dente, usually around 8-10 minutes.
8. Reserve Pasta Water: Before draining, scoop out about half a cup of pasta water—this star ingredient helps marry the sauce and noodles.
9. Combine Pasta & Sauce: Drain pasta and add straight to the skillet with your luscious pumpkin feta sauce. Toss until each piece is gloriously coated.
10. Finish with Feta & Butter: Stir in half the crumbled feta cheese for bursts of tang. Melt butter in a small pan and drizzle over the pasta for an extra richness you won’t regret.
11. Garnish & Serve: Plate your creation and top with remaining feta and toasted pumpkin seeds for that satisfying crunch.

Serve & Savor

This Creamy Pumpkin Feta Pasta with Sage and Toasted Pumpkin Seeds Recipe shines best when you serve it hot and fresh. The cream sauce clings luxuriously to every noodle, and each bite delivers that perfect blend of creamy, savory, herby, and crunchy. Invite some friends or family over, pour a glass of your favorite autumn beverage, and dig in. You deserve it!

Creative Variations with Creamy Pumpkin Feta Pasta with Sage and Toasted Pumpkin Seeds Recipe

• Swap pumpkin puree for butternut squash or sweet potato for a seasonal twist.
• Add caramelized onions or roasted garlic to deepen the flavor profile.
• Use vegan cream and plant-based cheese to make a dairy-free version.
• Incorporate toasted walnuts or pecans alongside pumpkin seeds for added crunch.
• For a spicy kick, stir in some harissa or chipotle paste with the sauce.
• Experiment with fresh herbs like thyme or rosemary alternating with sage.

Make-Ahead, Store & Reheat

• Make the sauce up to 2 days ahead and refrigerate in an airtight container.
• Cook and store pasta separately to prevent mushiness when reheating.
• Reheat pasta and sauce together in a skillet over low heat, adding reserved pasta water to loosen as needed.
• Store leftovers refrigerated up to 3 days; freeze sauce only for up to 1 month.
• Reheat gently to preserve creamy texture—avoid microwave blasts for best results.

Your Creamy Pumpkin Feta Pasta with Sage and Toasted Pumpkin Seeds Recipe Questions Answered

• Can I use fresh pumpkin instead of canned puree? Yes! Roast and puree fresh pumpkin but expect a drier puree, so you might need to add a bit more cream or broth.
• What kind of pasta works best? I recommend shapes like penne or rigatoni that hold the sauce well, but feel free to use your favorite—just adjust cooking time accordingly.
• How do I get toasted pumpkin seeds if I don’t have any? Toast raw pepitas in a dry skillet over medium heat for 3-5 minutes, shaking frequently until golden and fragrant.
• Is this recipe spicy? It’s mild by default, but you can add red pepper flakes for a gentle heat or skip them altogether.
• Can I prepare this recipe vegan? Absolutely—swap heavy cream for coconut or cashew cream, use vegan feta alternatives, and skip the butter or use plant-based options.

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