Pumpkin feta pasta is the ultimate cozy fall dish, combining creamy roasted pumpkin with tangy feta for a flavorful weeknight dinner. This recipe transforms simple ingredients into a velvety sauce that clings beautifully to every bite of pasta. Inspired by the viral baked feta trend, it adds seasonal warmth with pumpkin while keeping preparation quick and approachable. Whether you are cooking for family or friends, this pasta delivers comfort, nutrition, and a touch of elegance in just 30 minutes.

Why You’ll Love This Recipe

• Quick and Weeknight-Friendly: Ready in just 30 minutes with minimal prep.
• Simple Ingredients: Uses pantry staples and fresh seasonal pumpkin.
• Creamy and Flavor-Packed: The roasted pumpkin blends with feta for a silky, tangy sauce.
• Customizable: Add spinach, walnuts, or spice to suit your taste.
• Perfect for Fall Gatherings: Comforting, colorful, and guaranteed to impress, especially when you end with pumpkin scones for dessert.

Unlike other versions, this one balances natural sweetness from pumpkin with salty feta and fresh herbs. The roasted method deepens flavor while the reserved pasta water creates a perfectly smooth, glossy sauce. It’s a dish that feels indulgent yet wholesome and easy to make. From casual weeknights to cozy gatherings, pumpkin feta pasta is a recipe you’ll want to make again and again.

Ingredients Needed

For the Base

• 360 g pasta shells: or another short pasta like rigatoni, penne, or fusilli.
• 1 kg butternut squash pumpkin, peeled and cut into 2 cm cubes roasted for natural sweetness.

For the Sauce and Aromatics

• 180 g block feta in brine: choose Greek-style for the creamiest melt.
• 8 garlic cloves, unpeeled: roasted whole for mellow flavor.
• ¼ cup extra virgin olive oil: helps caramelize pumpkin and soften feta.
• 8 sprigs fresh thyme: adds earthy, fragrant notes.
• Fine salt and black pepper: season to taste.

For Finishing

• 2 large handfuls baby spinach: stirred in at the end for freshness.
• 1 handful walnuts: for crunch and nutty contrast.
• Chili flakes, optional: a hint of heat to balance the creaminess.

Notes & Substitutions

• Pumpkin: Swap with canned pumpkin puree for convenience, or try kabocha or acorn squash. Canned pumpkin is a convenient, standardized product governed by USDA grade specifications for consistency and flavor.
• Feta: Use only block feta, not pre-crumbled, for a smooth sauce. For a milder flavor, ricotta salata works.
• Pasta: Gluten-free short pasta holds the sauce well.
• Dairy-Free: Replace feta with a dairy-free feta alternative and a splash of coconut cream.
• Nuts: Omit walnuts or replace with toasted pumpkin seeds for a nut-free option.

How to Make Pumpkin Feta Pasta

Before You Start

• Preheat oven to 400°F (200°C).
• Bring a large pot of salted water to a boil for the pasta.

Baked Feta Block with Pumpkin

1. Prepare the pumpkin: Place diced pumpkin in an ovenproof dish. Add garlic cloves and thyme, drizzle with olive oil, season with salt and pepper, then toss to coat.
2. Add feta: Nestle the whole block of feta in the center. Drizzle with a little more oil and sprinkle extra thyme over the top.
3. Bake: Roast for about 25 minutes, until the pumpkin is tender and caramelized, and the feta is soft and golden at the edges.
4. Cook pasta: While the tray bakes, boil pasta until al dente. Save 1 cup of pasta water before draining.
5. Mash and mix: Remove tray from oven. Squeeze roasted garlic from skins and mash into the mixture. Break up the feta and stir until creamy.
6. Combine: Add hot pasta and a splash of reserved pasta water. Toss until the sauce clings smoothly to the pasta. Add more water if it looks too thick.
7. Finish: Stir in spinach to wilt, then top with walnuts and chili flakes just before serving.

Visual Cues

• Pumpkin should be fork-tender and slightly caramelized.
• Feta should look soft enough to mash.
• Sauce should coat the back of a spoon and appear silky, not clumpy.

Pro Tips & Troubleshooting

Expert Tips

• Use block feta in brine: It melts creamier than pre-crumbled varieties.
• Balance with pasta water: Add gradually until a silky sauce coats the pasta without turning watery. The starch in pasta water promotes a stable emulsion for a glossy, clingy sauce.
• Cut pumpkin evenly: Uniform cubes ensure everything roasts at the same rate.
• Toast walnuts separately: Keeps them crunchy when added at the end.

Common Mistakes to Avoid

• Overbaking feta: Baking too long dries it out and makes it grainy.
• Forgetting pasta water: Skipping this step leaves the sauce thick and pasty.
• Using pre-crumbled feta: It won’t soften into a smooth sauce.
• Crowding the pan: Overfilling the baking dish steams the pumpkin instead of roasting it.

Creative Shortcut

If you’re short on time, skip roasting fresh pumpkin. Use canned pumpkin puree blended with feta and garlic on the stovetop. Add a squeeze of lemon juice to mimic the brightness of roasted pumpkin.

Serving, Storage & Variations

Serving Ideas

• Garnish with extra thyme or sage leaves for fragrance.
• Sprinkle with Parmesan or nutritional yeast for added depth.
• Pair with a crisp green salad or roasted vegetables, or finish with a cozy pumpkin smoothie for a balanced meal.
• Serve alongside roasted chicken or grilled shrimp, and sip a natural mounjaro green tea for a balanced dinner.

Storage

• Refrigerator: Store leftovers in an airtight container for up to 3 days.
• Freezer: Freeze in portioned containers for up to 2 months. For best results, thaw overnight in the fridge before reheating.

Reheating

• Skillet method: Warm pasta in a nonstick pan with a splash of water or broth until the sauce turns glossy again.
• Microwave method: Heat in short intervals, stirring often, and add a little liquid if it looks dry.

Variations

• Spicy Kick: Add extra chili flakes or a spoonful of harissa.
• Veggie-Loaded: Stir in zucchini ribbons, mushrooms, or roasted bell peppers.
• Protein Boost: Toss in cooked chicken, crispy bacon, or chickpeas, or pair the pasta with lemon chicken on the side.
• Vegan Version: Use dairy-free feta and replace pasta with lentil or chickpea pasta for more protein.

Nutritional Information

Per Serving (approximate, based on 4 servings)

Calories	Protein	Fat	Carbohydrates	Fiber	Sodium
520	17 g	20 g	64 g	7 g	780 mg

Ingredient Nutrition Highlights

• Pumpkin: Pumpkin supplies provitamin A carotenoids that the body converts to vitamin A, as noted by the NIH Office of Dietary Supplements.
• Feta: Feta adds protein and calcium, giving richness without the need for heavy cream.
• Olive Oil & Walnuts: A small daily amount of extra-virgin olive oil is associated with better heart outcomes in large cohorts, according to the American Heart Association. Walnuts also contribute ALA omega-3, a plant-based fatty acid.
• Spinach: Spinach is a leading source of vitamin K, and eating leafy greens with some fat can improve absorption.

How Values Were Calculated

Nutrition estimates are based on standard entries from USDA FoodData Central for pumpkin, feta, pasta, olive oil, and spinach. If you modify the recipe, use online tools like Cronometer or MyFitnessPal to double-check values.

Conclusion

Pumpkin feta pasta is more than a weeknight dinner, it’s a comforting, flavorful dish that celebrates the best of fall. Roasted pumpkin adds natural sweetness, feta brings a creamy tang, and fresh herbs tie everything together in a meal that feels both indulgent and nourishing. With just a handful of ingredients and simple steps, you can create a pasta dish that rivals restaurant quality in only 30 minutes.

If you try this recipe, let us know how it turned out by leaving a comment and a star rating. Share it with friends on Pinterest or Facebook to spread the cozy inspiration. We’d love to hear your creative touches too did you add extra spice, swap in a different pasta, or try the vegan version? Your feedback helps others and makes the recipe even better.

Frequently Asked Questions