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Low Fat Turkey Pumpkin Pasta

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Turkey Pumpkin Pasta is lean ground turkey is paired with a creamy pumpkin sauce and penne pasta, then baked up until golden brown. It’s a comfort food dish for two!

This low fat turkey pumpkin pasta is seriously delicious and super easy to make. No baking required! #IHeartDreamfields ad
Making dinner for a big family can be a challenge, but so can cooking for just two people. It might sound easy, when you think about the small amount of ingredients you’ll need, but that’s not where the problem lies.  The toughest part about cooking for two is scaling the ingredients down to just two servings.

Think about it for a minute. 

Packages of ground meat at the store are usually 1 pound (16 ounces) or larger. A typical serving size of meat is usually 4-5 ounces per person.

What are you supposed to do with the other 8 ounces of ground turkey? This is where meal planning for the week can fit into the picture perfectly.  Have a recipe close by that uses similar ingredients and freezes well and you’ll be on your way to tackling two meals in no time.This low fat turkey pumpkin pasta is seriously delicious and super easy to make. No baking required! #IHeartDreamfields ad

For example, when I made this low fat turkey pumpkin pasta casserole recipe, I took the remaining 8 ounces of turkey and created a batch of my baked turkey meatballs. It was super easy and convenient.

These baked turkey meatballs from @itsyummi are perfect as an appetizer OR a main dish!
The recipes have more in common than the fact that they use turkey.

They’re also both quick to make, and healthy, too. They’re both low in fat, and thanks to the pasta we use that has 5 grams of fiber and 7 grams of protein per serving, this  pumpkin pasta casserole is healthier than similar pasta recipes would be.This low fat turkey pumpkin pasta is seriously delicious and super easy to make. No baking required! #IHeartDreamfields ad

I love making healthier choices for our family. This is a meal that I can feel good about making, and it’s so filling that I didn’t even feel the desire to overindulge in it.  

Preparing it as a 2-serving dish made it an even better choice, because there were no leftovers to worry about!

This low fat turkey pumpkin pasta is seriously delicious and super easy to make. No baking required! #IHeartDreamfields ad

Low Fat Turkey Pumpkin Pasta for Two

Lean ground turkey is paired with a creamy pumpkin sauce and penne pasta, then baked up until golden brown. It's a comfort food dish for two!
5 from 3 votes
Print Pin Rate
Course: Dinner
Cuisine: American
Prep Time: 5 minutes
Cook Time: 30 minutes
Total Time: 35 minutes
Servings: 2 servings
Calories: 650
Author: Lindsay

Ingredients

  • 4 ounces (1/4 pound) dry penne pasta (or similar pasta)
  • 1 teaspoon unsalted butter
  • 2 Tablespoons white or whole wheat panko breadcrumbs
  • 8 ounces (1/2 pound) lean ground turkey
  • 1 tablespoon grapeseed (or other heart healthy) oil
  • 1 shallot, finely minced
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon dried or 2 Tablespoons fresh thyme leaves
  • 2 cups loosely packed kale, thick stems removed and leaves chopped into 1-inch pieces (measure AFTER cleaning)
  • 1 pound fresh (or 18 oz canned) pumpkin puree (not pumpkin pie filling)
  • 2 Tablespoons shredded Parmesan cheese
  • 1/8 cup shredded low fat cheddar cheese
  • 2 ounces (1/4 liquid cup) lowfat milk (any variety)
  • 1/4 teaspoon salt (more or less, to taste)
  • 1/4 teaspoon freshly ground black pepper (more or less, to taste)

Instructions

  • Bring a large pot of water to boil, and cook the pasta to al dente, according to package directions.
  • Melt butter in a small saute pan over medium heat. Add breadcrumbs and saute for 2 minutes or until toasted, stirring occasionally to prevent breadcrumbs from burning. Remove from heat and set aside.
  • As the pasta cooks, heat oil in a heavy bottomed 12-inch skillet over medium high heat.
  • When the oil is shimmering, add the ground turkey. Cook for 5 minutes, then reduce heat to medium and add shallot; cook for 1 minute before adding the cinnamon, thyme, and kale. Continue cooking over medium heat for 3 minutes, or until turkey is browned and Kale is somewhat wilted.
  • Add pumpkin puree, both cheeses, and milk to the skillet. Stir to combine and cook until warmed through (cheese should melt).
  • Season generously with salt and pepper before tossing the (drained) pasta with the pumpkin mixture.
  • Pour into a serving dish and garnish with toasted breadcrumbs.

Recipe Nutrition

Nutrition Facts
Low Fat Turkey Pumpkin Pasta for Two
Amount Per Serving (1 serving)
Calories 650 Calories from Fat 243
% Daily Value*
Fat 27g42%
Saturated Fat 8g50%
Cholesterol 107mg36%
Sodium 660mg29%
Carbohydrates 66g22%
Fiber 15g63%
Sugar 14g16%
Protein 40g80%
* Percent Daily Values are based on a 2000 calorie diet.

Reader Interactions

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Comments

    • Chef Becca says

      You can definitely taste the pumpkin in this dish, but I think the spices help to tone it down and compliment it. If you try it sometime, I’d love to hear your thoughts!

      Reply

  21. David says

    I must admit that I’ve never combined pumpkin and pasta before…but this looks absolutely delicious. My mouth is watering…and it’s only mid-morning. Talk about a fun (and seasonal) way to roll with dinner! Oh, and I love how you healthified this recipe, too. Happy National Pasta Day!

    Reply

    • Chef Becca says

      Happy Pasta Day, Dave! I had never considered pumpkin sauce, but truthfully, it’s a much healthier and heartier meal than traditional marinara sauce. I pretty much fell in love with it.

      Reply

  22. Charlotte says

    Turkey pasta sounds great all by it’s self, but then I saw the kale and…triple yummi!! I know what you mean about cooking for two, but my husband (at 6’4″) is a big eater, so we often don’t have leftovers, but when we do that’s my lunch for the next day. Plus I love to cook ahead, so making two meals at a time works well for me. too.

    Reply

    • Chef Becca says

      Oh my goodness, Charlotte… I bet feeding a hubby that size can be a challenge! The great news is that this meal is really filling, so hopefully just a double batch should do it for your hubs 😉

      Reply

  32. Chris says

    What a great savory application for pumpkin! Love this!!! And really, I could totally use some low fat recipes in my life right about now… at least that’s what my waistline is telling me!

    Reply

  33. Karen says

    What a perfect dish for this time of year. I’ve never made turkey meatballs before but I can think of a lot of other ways I’d use them as well.
    I tend to make full recipes and freeze leftovers. My husband works late a few nights a week and I use the leftovers to leave him a plate of food for him to stick in the micro on those nights.

    Reply

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