Rigatoni Pasta with Sausage and Pumpkin Sauce

Pumpkin isn’t just for baking! Enjoy this warm and hearty Rigatoni Pasta with Sausage and Pumpkin Sauce to celebrate the fall with your friends, your partner, or even by yourself. It is so creamy, cheesy, and delicious!

I have never made a sauce with pumpkin in it before. I always just assumed the flavor would get overpowered by other ingredients and that it wouldn’t add anything to a dish. Honestly, I’d rather use butternut squash instead because you can taste that!

But I have to tell you…I was wrong. I made this Rigatoni Pasta with Sausage and Pumpkin Sauce dish and literally fell in love.

Now while there isn’t a ton of pumpkin flavor in the dish, it really shines by making the sauce so creamy. The tomato and pumpkin flavors also blend really well together to create something that is hearty and fragrant. And just knowing it’s in there is enough for me to feel festive enjoying it this time of year. So even if you are not a pumpkin fan, you will love this dish! 

I will most definitely be making pasta with pumpkin more often now!

Ingredients You’ll Need

Rigatoni – Rigatoni is the long tubular shaped pasta. It’s one of my favorites because it makes any pasta dish feel a little heartier. We’ll be using 8 ounces of dry rigatoni.

Garlic – Such a staple in pasta dishes! We will use 4 cloves of garlic, minced. I love having a small jar of minced garlic on hand for convenience.

Onion – We will use ½ a white onion to bring in some sweet flavors. Be sure to finely chop it.

Turkey sausage – I used Butterball All Natural Turkey Sausage. Grab whatever kind you like. We’ll need 15 ounces, which is typically one container.

Chicken broth – Using chicken broth instead of water in pasta dishes helps bring in so much more flavor. We’ll use ¾ cup of chicken broth in total.

Greek yogurt – I used non-fat, plain Greek yogurt to add some creaminess. Set aside ½ cup or 113 grams.

Pumpkin puree – REMEMBER that pumpkin puree and pumpkin pie filling are NOT the same things. Pumpkin puree is pure pumpkin with no seasonings. You can make your own at home or purchase a  15-ounce can from the store.

Tomatoes – I used a can of fire roasted tomatoes for a little more flavor. 

Mozzarella – We’ll sprinkle some finely shredded mozzarella cheese throughout this pasta dish. Set aside ½ cup.

Parsley – Italian seasonings like parsley really up your pasta game. Have ¼ cup fresh parsley ready to top off your pasta dish.

Crushed red pepper – Just 1/4 tsp will go a long way in adding a little kick. Don’t worry, it’s not overbearing. But if you don’t like heat, feel free to omit.

Salt and pepper – We’ll add these to taste.

Grated Locatelli or Parmesan – For serving. A little parm makes any pasta dish perfection!

How to Make Rigatoni Pasta with Pumpkin Sauce

1. Preheat your oven to 400 degrees F and spray a 9×13 pan with cooking spray.
2. Bring a pot of salted water to a boil and cook the pasta until al dente.
3. Next, spray a large saucepan with cooking spray and sauté the onion and garlic. Remove from the pan and set aside.
4. Cook and crumble the sausage until browned. Then, add the garlic and onions back into the pan.
5. Add ½ cup of chicken broth and let it reduce over medium heat.
6. Stir in yogurt, pumpkin, tomatoes, ¼ cup of cheese, parsley, the rest of the chicken broth, and spices. Simmer for 5 minutes.
7. Then, add into the cooking dish, top with the remained ¼ cup of cheese, and bake uncovered for 20 minutes.
8. Divide into 6 portions and enjoy!

Storing Your Rigatoni Pasta with Sausage and Pumpkin Sauce

This pasta recipe stays good refrigerated in a sealed container for 7-10 days.

Reheating Your Pasta

This dish is delicious reheated! That’s why I love it so much for meal prep. Pop it in the microwave for 2 minutes and top it with some fresh parmesan cheese.

Nutritional Information

This recipe makes 6 servings. Here is the nutritional profile for one serving:

270 grams, 350 calories, 38.5 carbs, 12.4 fat, and 22.3 protein.

Search HNFit Rigatoni with Sausage and Pumpkin Tomato Sauce in My Fitness Pal for easy logging.

Frequently Asked Questions

Can you substitute another protein for the turkey sausage?

Yes, of course! I used turkey sausage because it is lower in fat than pork or beef, but either would work just fine. Just note that the nutrition will change.

Is pumpkin OK for weight loss?

Pumpkin is a very helpful for weight loss because it is pretty low in calories, but also high in fiber. It will help satiate you better than something like rice. It is also great in baked goods and works well in place of fats! You could easily swap pumpkin in place of butter in any of these recipes:

Low-calorie Brownie Muffins

Cheesecake Swirl Fudge Cake

Pumpkin Scones

Pumpkin Coffee Cake

Oreo Stuffed Snickerdoodles

Is pumpkin a fat or a carb?
Pumpkin is a carb. According to the FDA, one cup of pumpkin has 49 calories, 0.2 grams of fat, 12 grams of carbohydrates, and 1.8 grams of protein. The carbohydrates help the pumpkin feel filling and have minimal impact on blood sugar. SOURCE

What meat goes well with pumpkin?
I don’t think you can go wrong choosing a protein for pumpkin. It tastes delicious with pork, steak, chicken, and even seafood.

Can I use water instead of chicken broth?
You could, but you would get way less flavor with the water. Chicken broth is full of delicious herbs that make this dish so much tastier.

What is the best way to cook pumpkin?
The best way to cook a pumpkin is to roast one, almost like a spaghetti squash. Cut it in half, gut the pit and seeds, and cover with olive oil, salt, and pepper. You can then cut it and serve it or make a puree in the blender. The puree can be used in a variety of ways, including baking and sauces. I also recommend roasting the seeds. They taste delicious!

Do I need to use rigatoni pasta?
No, you don’t have to. That’s just my favorite. Feel free to use penne, elbows…whatever! You can get even more festive by using pumpkin shaped pasta!

What is pumpkin shaped pasta called?
This is called Zucchette. You can find it in most grocery stores! I know Trader Joe’s definitely has it.

Leave a Review

I hope you absolutely adore this Rigatoni Pasta with Sausage and Pumpkin Sauce! If you make it, please leave me a review and let me know how you enjoyed it.