Savory High-Fiber Pumpkin Pasta [vegan option]

By Healthy Helper
Updated on August 10, 2026
Posted on August 10, 2026
Comments 52 Comments
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This savory high-fiber pumpkin pasta is an easy fall dinner made with pumpkin puree, white beans, arugula, feta, and roasted pumpkin seeds.

Savory High-Fiber Pumpkin Pasta [vegan option]

This savory high-fiber pumpkin pasta is a cozy, flavorful twist on traditional pasta night. Made with pumpkin puree, white beans, fresh arugula, feta, and roasted pumpkin seeds, this easy pumpkin pasta recipe is packed with fiber and wholesome ingredients while still being hearty and satisfying.

The pumpkin adds a creamy texture and subtle sweetness to the sauce, while garlic, thyme, rosemary, and pumpkin pie spice give it plenty of savory fall flavor. White beans add extra fiber and protein, and fresh arugula brings a peppery bite that balances the richness of the feta and olive oil.

Best of all, this healthy pumpkin pasta comes together in about 30 minutes, making it an easy weeknight dinner for fall.

Why You’ll Love This Savory Pumpkin Pasta

  • High in fiber thanks to high-fiber pasta, white beans, pumpkin, arugula, and pumpkin seeds
  • Packed with cozy fall flavors without being overly sweet
  • A delicious, savory way to use pumpkin puree
  • Easy to make in about 30 minutes
  • Made with simple, wholesome ingredients
  • Creamy and satisfying without needing heavy cream
  • Great for an easy weeknight vegetarian dinner
Savory High-Fiber Pumpkin Pasta [vegan option]

Ingredients

For the Pasta:

How To Make Savory Pumpkin Pasta

1. Cook The Pasta

Cook the high-fiber rotini according to the package directions. While the pasta cooks, prepare the pumpkin sauce.

2. Make The Savory Pumpkin Sauce

In a large sauté pan, melt the coconut oil over medium heat. Add the diced onion, garlic, thyme, rosemary, and pumpkin pie spice. Sauté until the onion is translucent and the garlic is fragrant.

Add the pumpkin puree, vegetable broth, white beans, salt, and pepper. Stir everything together and simmer over low heat until the sauce is warmed through and the beans are heated.

3. Combine The Pasta And Sauce

Once the pasta is cooked, drain it and remove the pumpkin sauce from the heat. Toss the pasta with the pumpkin sauce, feta, fresh arugula, and olive oil.

The residual heat from the pasta and sauce will help the arugula wilt slightly while keeping some of its fresh, peppery flavor.

4. Add The Toppings

Divide the pasta among bowls and top with additional crumbled feta and roasted pumpkin seeds. Serve warm.

Savory High-Fiber Pumpkin Pasta [vegan option]   Print

Savory Pumpkin Pasta

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  • Author: Healthy Helper
  • Prep Time: 10 minutes
  • Cook Time: 15 mins
  • Total Time: 25 minutes
  • Yield: 4 servings
  • Category: pasta
  • Diet: Vegetarian

Ingredients

Scale
  • 12 oz high-fiber pasta (code HH10 saves)
  • 2 cloves garlic, finely chopped
  • 1/2 of a white sweet onion, diced
  • 1/2 tbsp coconut oil
  • 2 tsp dried thyme
  • 1 tsp dried rosemary
  • 1/4 tsp pumpkin pie spice
  • 1/2 can of pumpkin puree
  • 1/2 cup low sodium veggie broth
  • 1 15 oz can white beans, rinsed and drained
  • salt and pepper, to taste
  • 4 oz fresh arugula
  • 1/2 cup crumbled feta
  • 2 tbsp olive oil
  • 1/4 cup roasted pumpkin seeds

Instructions

  1. Cook pasta according to instructions. Meanwhile, in a large saute pan melt coconut oil and saute onion, garlic, and spices until translucent. Add pumpkin puree, veggie broth, salt, pepper, and beans. Simmer on low until heated through.
  2. Once the pasta is cooked, remove the sauce from the heat and toss it with the pasta, feta, arugula, and olive oil. Top with more feta and roasted pumpkin seeds to serve.

Notes

Swap out feta for vegan feta to make vegan.

Savory High-Fiber Pumpkin Pasta [vegan option]

What Makes Pumpkin Pasta Savory?

Pumpkin is naturally slightly sweet, but it works incredibly well in savory recipes. In this pasta, pumpkin puree is balanced with garlic, onion, thyme, rosemary, vegetable broth, and just a touch of pumpkin pie spice.

The white beans also make the dish more substantial, while feta adds a salty, tangy flavor. Fresh arugula and crunchy roasted pumpkin seeds finish everything off with contrasting textures and flavors.

How To Make This Pumpkin Pasta High In Fiber

Using a high-fiber pasta is an easy way to increase the fiber content of a traditional pasta dish. This recipe also incorporates several other naturally fiber-rich ingredients, including pumpkin puree, white beans, arugula, and pumpkin seeds.

The combination makes this a satisfying option compared to a traditional pasta dish while still delivering plenty of comforting, cozy flavor.

Savory High-Fiber Pumpkin Pasta [vegan option]

Can I Use Canned Pumpkin Puree?

Yes! Canned pumpkin puree works perfectly in this recipe and makes it especially easy to prepare. Be sure to use plain pumpkin puree rather than canned pumpkin pie filling, which contains added sugar and spices.

Can I Make This Pumpkin Pasta Vegan?

To make this recipe vegan, simply omit the feta or replace it with your favorite dairy-free feta alternative. The rest of the ingredients are plant-based.

What To Serve With Pumpkin Pasta

This savory pumpkin pasta is filling enough to serve on its own, but you can pair it with a simple side salad, roasted vegetables, or crusty whole-grain bread for a complete meal.

Storage And Reheating

Store leftover pumpkin pasta in an airtight container in the refrigerator for up to 3–4 days. When reheating, add a small splash of vegetable broth or water to loosen the sauce if needed.

Talk soon,

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52 Comments

    1. Thanks girl! Can you believe I’ve never had carbonara?! It’s probably because I don’t eat red meat but I should try to make some with turkey bacon! Who doesn’t love eggs and bacon together!

      Reply

  4. I make a lot of savory pumpkin pastas this season. They are always different. Yours looks great! I’ll have to try adding feta and pumpkin seeds–those are both new ideas for me.

    This week I lent $20 to a colleague who asked for $5–her credit union’s computers were down and weren’t accepting her deposit. She asked for $5 but I knew she needed gas AND dinner, on the way to a gig [we are both musicians…oy!]. She gave me a thoughtful card and a bar of dark chocolate the next time she saw me, along with the $20 repaid. We both felt good after that exchange!

    Reply

  6. ah CONGRATS on your recipe being selected! Not surprised, you’re quite the recipe creator! THIS LOOKS SO TASTY, got me craving pasta, and I LOVEEEEE PUMPKIN and all things creamy :)

    Reply

  11. I’m not a huge pasta fan but I’m a MASSIVE pumpkin fan! Reckon that sauce would be great on pretty much anything – and now I have a craving for roasted broccoli… love your eats!

    Reply
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  19. This is a very unique recipe that sounds and looks delicious. I love pumpkin and the idea of the greens in it. Thanks so much for sharing on Real Food Fridays.

    Reply

  21. I love how healthy, simple and seasonal your pumpkin pasta dish is… pinned. Thanks for bringing it by Weekend Bites.

    Reply

  22. Just want you to know that your recipe is being featured on Weekend Bites today. I will be pinning and tweeting it this week too.

    Reply
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