If you love a good pumpkin soup but want it to be more filling, you need to try this butternut pumpkin pasta. This creamy pumpkin pasta gets its richness from Greek yoghurt, making it perfect for cozy dinners or a vegetarian meal prep.
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Why you'll love this recipe
Healthy and light. Using Greek yoghurt instead of cream, just like I do in my potato leek and cauliflower soup and beef stroganoff without sour cream, this is a healthier alternative without sacrificing the texture.
Flavour-packed. The roasted pumpkin with the herbs brings out a deep, savoury flavour like in my pumpkin and carrot soup, and pumpkin feta risotto.
Ingredients
Butternut Pumpkin. Or butternut squash (as it's called in America) provides the base for the sauce. You can adjust the type of pumpkin you have to what is available in your area (just note the roasting time and flavour may be adjusted).
Spices. I use a combination of cumin, oregano and paprika. The cumin adds warmth; oregano adds a herby note; and paprika adds a mild spiciness. You can adjust these depending on your preferences.
Greek Yogurt and milk. This replaces the cream. You can adjust with varieties of yogurt and milk depending on your diet. Check out Eight Forest Lane's vegan pumpkin pasta if you want this made without dairy!
Please check the recipe card for full list of ingredients and quantity. See below for substitutions and variations.
Substitutions and variations
How to make pumpkin pasta
Step 1: Add the cubed butternut pumpkin, peeled garlic cloves, and quartered brown onion to a baking tray. Drizzle with olive oil and sprinkle with cumin, oregano, and paprika, ensuring the vegetables are well coated with the oil and spices.
Step 2: Bake for 45 minutes @180C (360F) or until the pumpkin is soft and caramelized at the edges. Remove from the oven and set aside to cool.
Step 3: While the vegetables are roasting, cook the pasta according to the packet instructions until al dente (for meal prep - decrease 1-2 minutes from the packet time). Remember to reserve ¼ cup of the pasta water before draining.
Step 4: Once the vegetables have cooled slightly, transfer them to a blender or food processor. Add the reserved pasta water, Greek yogurt, and milk. Blend until the mixture is smooth and creamy.
Step 5: Combine the cooked pasta with the creamy pumpkin sauce, stirring until the pasta is well coated.
My Top Tip
Just like how you can add extra veg to pumpkin soup (like my Carrot and Pumpkin Soup, or Pumpkin and Potato Soup), feel free to add in extra veg.
Add protein. Some leftover chicken or even leftover salmon would be perfect additions!
Meal prep and leftovers
Meal prepping pasta is probably one of my favourite things ever. But, this dish is a little low on the protein side (especially if you're an athlete and need to up your intake). I would suggest adding in some leftover chicken or leftover pork to bulk it up a bit.
If you know you're going to use this for a meal prep, undercook the pasta by about 2 minutes. This will stop it overcooking when you go to reheat it.
Storing and reheating
Allow the pasta to cool at room temperature (no more than 2 hours for food safety), then store in airtight containers in the refrigerator for up to 5 days.
When you want to reheat, add a splash of milk or water. This will help the creamy sauce maintain its texture. Reheat in the microwave on 1 minute intervals, stirring after the first interval when the sauce has been slightly heated (don't try it before). Repeat until heated through (approx. 3 minutes).
If you want more meal prep information, check out my Meal Prep for Beginners post and my Meal Prep Basics E-Book.
FAQs
Yes, you can use Greek yoghurt instead of heavy cream in pasta sauce to create a creamy and tangy flavour while reducing the fat content. Traditionally, recipes for butternut pumpkin pasta use heavy creams whereas I've opted for Greek yoghurt to make it a meal prep friendly dish.
Yes, you can cook yoghurt in sauce, but it's important to use Greek yoghurt for its thicker consistency and to cook it over low heat to prevent curdling, ensuring a smooth and creamy Butternut Pumpkin Pasta sauce. As mentioned in the instructions, I've recommended allowing the vegetables to cool slightly before blending, this should help prevent the yoghurt from curdling.
To prevent yoghurt from curdling when cooking, use full-fat Greek yoghurt, cook over low heat, and avoid bringing it to a rapid boil. If you can't allow the vegetables to cool in this recipe, try adding a small amount of starch, like cornstarch, to the yoghurt before adding it to the sauce can also help maintain a smooth consistency in your Butternut Pumpkin Pasta.
Other vegetarian recipes
Or, you can have a browse through my vegetarian recipes for more delicious eats.
I hope you enjoy this as much as I do - Love & Pasta, Lauren x
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Recipe
Butternut Pumpkin Pasta Sauce without Cream
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Ingredients
- 800 g (1 ¾ lb) butternut pumpkin, approx. [adjnustable]½[/adjustable], skin removed and cubed (See Note 1)
- 6 cloves garlic, peeled
- 100 g (3 ½ oz) brown onion, approx. 1, quartered
- 2 teaspoon olive oil
- 2 teaspoon cumin, adjust to preferences
- 2 teaspoon dried oregano, adjust to preferences
- 2 teaspoon paprika, adjust to preferences
- 300 g (1 ½ cups) Greek yoghurt, (See Note 2)
- 125 ml (½ cups) Milk, (See Note 3)
- 400 g (1 lb) pasta
Instructions
Prepare
- Preheat your oven to 180°C (350°F).
- Peel 800 g (1 ¾ lb) butternut pumpkin using a peeler or knife (be careful), then cut into even sized cubes (approx. 1 inch). Quarter 100 g (3 ½ oz) brown onion.
Bake Pumpkin
- Add pumpkin, 6 cloves garlic and onion to a baking tray and coat with the 2 tsp olive oil, 2 tsp cumin, 2 tsp dried oregano, 2 tsp paprika. Bake for 45 minutes or until pumpkin is soft. Let cool slightly.
Make Pasta and Pasta Sauce
- Cook 400 g (1 lb) pasta according to packet instructions, reserving ¼ cup pasta water. If you know you're having this for a meal prep, undercook your pasta by 1-2 minutes
- Add pasta water, vegetables, 300 g (1 ½ cups) Greek yoghurt, 125 ml (½ cups) Milk to a blender or food processor and blend until smooth.
- Add to sauce to cooked pasta.
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