Baked Pumpkin Pasta with Brussels Sprouts

Looking for more ways to get your pumpkin fix? Take a break from pumpkin-spiced lattes and pumpkin breads with this cheesy baked pasta. 

So, what makes this recipe healthier than your average baked pasta? 

1. Swapping in whole wheat penne noodles for extra fiber
2. Using nitrate-free chicken sausage rather than higher-fat ground beef or traditional sausage
3. Trading heavy cream for canned pumpkin 
4. Adding in brussels sprouts to increase the volume and nutrients for just a few calories 

Curious about ingredient substitutions? Make sure to read the notes section below the recipe!

Pumpkin Baked Pasta with Brussels Sprouts 

Ingredients

• 1 pound brussels sprouts, rinsed and dried 
• 1 tablespoon plus 1 teaspoon of avocado oil, separated 
• 10-oz uncooked whole wheat penne 
• 6-oz nitrate-free chicken sausage, cooked and diced (I like Applegate)
• 1 clove garlic, minced
• 1 shallot, minced
• 15-oz can of pumpkin puree (not pumpkin pie filling) 
• ⅛ teaspoon ground nutmeg 
• 1 cup reduced-sodium chicken broth
• ¼ cup plus 3 tablespoons Pecorino Romano Cheese grated and separated 
• ½ cup shredded part-skim mozzarella
• ½ teaspoon salt, or more to taste
• ¼ teaspoon black pepper, or more to taste

Instructions

Preheat oven to 375 F. Cover a baking sheet with parchment paper

Prepare sprouts by cutting off the bottoms and removing the outer leaves.

Cut sprouts in half and toss with 1 tablespoon of avocado oil, salt, and pepper. Place on a prepared baking sheet, cut side down.

Roast for 20 minutes, or until softened and lightly browned on the bottom. Remove from the oven, but do not turn off the oven.

While sprouts are roasting, bring a large pot of water to a boil.

While waiting for the water to boil, place a medium saucepan over medium heat and add oil, garlic, and shallots. Sauté until golden and fragrant, about 3 minutes. 

Add in pumpkin, chicken broth, nutmeg, and 3 tablespoons Pecorino Romano Cheese. Stir well then add salt and pepper to taste. Simmer for 8-10 minutes.

Once boiling, follow the package directions on the pasta for al dente. Once cooked, drain the pasta water and add pasta to pumpkin sauce.

Add cooked chicken sausage and brussels sprouts to the saucepan and give a quick stir. If your saucepan isn’t large enough, combine in a large mixing bowl.

Pour mixture into a 9×13” dish and top with remaining shredded Romano and mozzarella cheeses.

Bake for 20-25 minutes, or until edges are slightly browned. Let cool for 5 minutes, slice into 6 servings and dig in! 

Nutrition

Servings 6 | 333  Calories per Serving 

51 g carbohydrate; 18 g protein; 32 mg cholesterol;8 g fat; 3.3 g saturated fat; 9.8 g fiber; 639 mg sodium

Notes: 

• To make this vegetarian, leave out the chicken sausage and use vegetable broth. 
• Any short pasta will work, such as shells, bowties, or rotini.
• Don’t like brussels sprouts? Broccoli or cauliflower would work too!  
• Not a fan of chicken sausage? Ground turkey or shredded chicken would also work. 
• If you don’t have avocado oil at home, you can use another high-heat oil such as canola.
• Finally, if you can’t find Romano cheese, parmesan or asiago are good substitutes.