Protein Pumpkin Pasta Sauce with Cottage Cheese

This creamy protein pumpkin pasta sauce is high in protein from parmesan and cottage cheese, naturally gluten-free, and ready in 10 minutes. Cozy fall flavors, no heavy cream, and easy digestion for a delicious, quick pasta dinner that will feel special.

ByNicole Bonilla
Gluten-Free diet-friendly recipe
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A plate of protein pumpkin pasta sauce with cottage cheese. on rotini pasta with parmesan cheese on top.

This creamy protein pumpkin pasta sauce comes together in 10 minutes for an easy dinner that’s secretly packed with protein. It’s made with simple ingredients like pumpkin puree, parmesan cheese, and blended cottage cheese for a rich, smooth texture. No heavy cream and no flour roux is required. Just a silky sauce that’s naturally gluten-free and full of warm fall flavors.

You’ll love how easily it comes together, and how gentle it feels on digestion. Plus, it’s been a hit with my family poured over roasted veggies or protein pasta. Even my picky eaters don’t realize there’s pumpkin in it. And I love that I can decide to make it last-minute for a protein dinner when my weeknights get super busy.

Why You’ll Love This Protein Pumpkin Pasta Sauce Recipe

  • 10-minute weeknight dinner: This sauce comes together fast with pantry staples.
  • High in protein and flavor: Thanks to cottage cheese, parmesan, and milk.
  • Gut-friendly and gluten-free: Easy on digestion, made without flour or cream.
  • Versatile and family-friendly: Pour it over pasta, veggies, or protein bowls.

Ingredients & Substitutions

Here is everything you need to make this protein pumpkin pasta sauce:

  • Butter: Adds richness and helps the garlic bloom. You can swap with ghee or olive oil.
  • Garlic: Fresh garlic gives the best flavor. Use 1 teaspoon garlic powder if needed.
  • Italian Seasoning: A simple way to layer cozy herb flavor. Swap with dried oregano or basil.
  • Paprika: Adds a subtle smokiness. Try smoked paprika or skip it if you’re sensitive.
  • Pumpkin Pie Spice: Just a touch boosts the pumpkin flavor. Use cinnamon if that’s what you have.
  • Almond Milk: I use almond milk, but any kind of milk works here: oat, dairy, soy, or coconut. I always use my Almond Cow Almond Milk Maker for the creamiest almond milk that’s ready in a couple of minutes.
  • Pumpkin Puree: The base of the sauce. Be sure to use 100% pumpkin, not pumpkin pie filling.
  • Cornstarch: Helps thicken the sauce without flour. Arrowroot or tapioca starch also work.
  • Parmesan Cheese: Adds salty, nutty flavor and creaminess. Nutritional yeast works for dairy-free.
  • Cottage Cheese: The secret protein boost! Blend it first for a smooth sauce. Greek yogurt works too.

Easily Adapt This Recipe for Any Diet

This recipe is naturally easy to tweak! Follow these simple swaps to make it gluten-free, dairy-free, or vegan while keeping the same great texture and flavor.

  • Gluten-Free: Use gluten-free pasta or pour the sauce over roasted veggies or spaghetti squash.
  • Dairy-Free: Use olive oil instead of butter, and swap cottage cheese and parmesan with vegan alternatives like cashew cream and nutritional yeast.
  • Vegan: Replace butter with olive oil, use plant-based milk, and swap the cheeses with vegan-friendly options.

💡 Pro Tip: If you try a substitution, let us know how it worked in the comments!

A plate of protein pumpkin pasta sauce with cottage cheese. on rotini pasta.

How to Make My Protein Pumpkin Pasta Sauce Recipe

Here are easy, detailed, step-by-step instructions that are also repeated in the recipe card at the bottom of this blog post.

Step 1: Prep the Cottage Cheese

In a blender or food processor, combine 2/3 cup cottage cheese with 1/4 cup almond milk. Blend until completely smooth and set aside.

The cottage cheese blended smooth.

Step 2: Sauté the Garlic

In a medium saucepan over medium heat, melt 2 tablespoons butter. Add 3 cloves minced garlic, 1 teaspoon Italian seasoning, 1/4 teaspoon paprika, 1/4 teaspoon pumpkin pie spice, and 1/4 teaspoon salt. Cook for 1 minute until fragrant.

Adding all the seasonings to the melted butter in the saucepan.

Step 3: Make the Base

Pour in 1 cup almond milk (reserving the remaining 1/4 cup). In a small bowl, stir 1 tablespoon cornstarch into the reserved 1/4 cup milk, then add to the saucepan. Simmer for 2-3 minutes until the sauce begins to thicken.

Dissolving the cornstarch into the milk.

Step 4: Add Pumpkin and Parmesan

Stir in 1/2 cup pumpkin puree and 1/2 cup shredded parmesan cheese. Continue stirring until cheese is melted and sauce is smooth.

Melting the parmesan cheese and pumpkin puree into the sauce.

Step 5: Stir in Cottage Cheese

Remove the saucepan from heat. Gently stir in the blended cottage cheese mixture until fully combined and smooth. Serve warm over your favorite pasta or veggies.

Pouring the blended cottage cheese into the sauce.
A saucepan and a plate of protein pumpkin pasta sauce with cottage cheese. on rotini pasta.

My Expert Recipe Tips

  • Blend the cottage cheese first: This keeps the sauce silky and prevents curdling.
  • Don’t skip the garlic: It adds so much depth and really ties the fall flavors together.
  • Use any milk you like: Almond, oat, or dairy milk all work, whatever suits your diet and taste.
  • Simmer, don’t boil: Boiling can cause the sauce to separate or thicken too much.

Delicious Serving Suggestions

  • Pour it over protein pasta: Adds even more protein and creates a filling, balanced meal.
  • Top with seared chicken breasts: Make my juicy pan-seared chicken breasts for a delicious high-protein meal.
  • Serve with my easy green beans: The savory sauce and crisp veggies are perfect together.
  • Use as a dip: Try it warm with roasted veggies or toasted gluten-free bread.

Frequently Asked Questions

You can absolutely make this sauce ahead and store it easily. Cool it completely, then transfer to an airtight container and refrigerate for up to 4 days. If you’d like to freeze it, portion it into freezer‑safe containers and freeze for up to 3 months. When reheating, warm gently on the stove over medium‑low heat and stir in a splash of milk if the sauce has thickened.

Yes, you can! Fresh pumpkin works just fine in your protein pumpkin pasta sauce. Roast or steam the pumpkin until tender, drain any excess liquid, then puree until smooth. Use a similar amount to the canned version, and adjust seasoning as needed. The final texture and flavor will still deliver that rich, creamy sauce you’re aiming for.

For the best results with your protein pumpkin pasta sauce, choose a pasta that holds sauce well (like penne, fusilli, or rigatoni). If you want extra nutrition, use a high-protein or gluten‑free pasta (think chickpea or lentil). The key is that the sauce clings and every bite has the creamy pumpkin flavor plus your boosted protein from cottage cheese and parmesan.

Yes, this sauce is designed for convenience. Prepare it according to the instructions, let it cool, then refrigerate or freeze as mentioned. When you’re ready, reheat on the stove slowly until warm and smooth. If the sauce seems too thick, whisk in a little milk or pasta cooking water to loosen it. It’s a smart move for busy weeknight dinners.

Absolutely. The recipe is naturally gluten‑free (just pick gluten‑free pasta or serve the sauce over veggies or spaghetti squash). For dairy‑free or vegan versions, swap butter with olive oil, and substitute cottage cheese + parmesan with vegan alternatives like cashew cream and nutritional yeast. The texture remains creamy and satisfying.

Since your sauce already features cottage cheese and parmesan for a solid protein base, you can up the protein by pairing it with: grilled chicken or turkey, sautéed shrimp, or tofu cubes. Also consider serving with a bean‑based or lentil pasta for another protein layer. That way you’ll turn your protein pumpkin pasta sauce into a full macro‑balanced plate.

Do you want to eat more protein? Check out more of my easy high-protein pasta recipes:

More Sauce Recipes

A plate of protein pumpkin pasta sauce with cottage cheese. on rotini pasta with parmesan cheese on top.

Pumpkin Protein Pasta Sauce with Cottage Cheese

Gluten-Free diet-friendly recipe
This creamy protein pumpkin pasta sauce is high in protein from parmesan and cottage cheese, naturally gluten-free, and ready in 10 minutes. Cozy fall flavors, no heavy cream, and easy digestion for a delicious, quick pasta dinner that will feel special.
5 from 3 votes
Print Recipe Pin Recipe
Servings 4
Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes

Ingredients
  

  • 2 tablespoons butter
  • 3 cloves garlic
  • 1 teaspoon Italian seasoning
  • 1/4 teaspoon paprika
  • 1/4 teaspoon pumpkin pie spice
  • 1/4 teaspoon salt
  • 1-1/4 cup almond milk (any milk)
  • 1/2 cup pumpkin puree
  • 1 tablespoon cornstarch
  • 1/2 cup shredded parmesan cheese
  • 2/3 cup cottage cheese

Instructions
 

  • In a blender or food processor, combine 2/3 cup cottage cheese with 1/4 cup almond milk. Blend until completely smooth and set aside.
  • In a medium saucepan over medium heat, melt 2 tablespoons butter. Add 3 cloves minced garlic, 1 teaspoon Italian seasoning, 1/4 teaspoon paprika, 1/4 teaspoon pumpkin pie spice, and 1/4 teaspoon salt. Cook for 1 minute until fragrant.
  • Pour in 1 cup almond milk (reserving the remaining 1/4 cup). In a small bowl, stir 1 tablespoon cornstarch into the reserved 1/4 cup milk, then add to the saucepan. Simmer for 2-3 minutes until the sauce begins to thicken.
  • Stir in 1/2 cup pumpkin puree and 1/2 cup shredded parmesan cheese. Continue stirring until cheese is melted and sauce is smooth.
  • Remove the saucepan from heat. Gently stir in the blended cottage cheese mixture until fully combined and smooth. Serve warm over your favorite pasta or veggies.

Video

Notes

Blend the cottage cheese first: This keeps the sauce silky and prevents curdling.
Don’t skip the garlic: It adds so much depth and really ties the fall flavors together.
Use any milk you like: Almond, oat, or dairy milk all work, whatever suits your diet and taste.
Simmer, don’t boil: Boiling can cause the sauce to separate or thicken too much.

Nutrition

Calories: 158kcalCarbohydrates: 5gProtein: 9gFat: 11gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.2gCholesterol: 30mgSodium: 603mgPotassium: 69mgFiber: 1gSugar: 1gVitamin A: 392IUVitamin C: 1mgCalcium: 286mgIron: 0.4mg
Keyword cottage cheese, cottage cheese sauce, high protein, protein pasta, pumpkin puree
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This recipe has been reviewed by a healthcare professional for its nutritional balance and alignment with healthy eating principles.

5 Comments

  1. Oh my gosh Nicole this recipe is so amazing! Thank you for sharing it. Made it for dinner tonight and everyone raved about how good it was. I will be making again for sure.

    Reply

  3. I can’t wait for you to try this sauce! It literally takes 10 minutes and is so rich and creamy 🙂

    Reply
5 from 3 votes

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