Low Fat Turkey Pumpkin Pasta

This low fat turkey pumpkin pasta casserole recipe is created as part of the #IHeartDreamfields promotion, sponsored by Dreamfields.

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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 Dreamfield’s pasta having 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 Brian and I. 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!


3.5 rating
1 reviews

Low Fat Turkey Pumpkin Pasta for Two

Prep Time 5 min Cook Time 30 min Yields 2

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!


  • 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)


  1. Bring a large pot of water to boil, and cook the pasta to al dente, according to package directions.
  2. 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.
  3. As the pasta cooks, heat oil in a heavy bottomed 12-inch skillet over medium high heat.
  4. 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.
  5. Add pumpkin puree, both cheeses, and milk to the skillet. Stir to combine and cook until warmed through (cheese should melt).
  6. Season generously with salt and pepper before tossing the (drained) pasta with the pumpkin mixture.
  7. Pour into a serving dish and garnish with toasted breadcrumbs.
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This low fat turkey pumpkin pasta is seriously delicious and super easy to make. No baking required! #IHeartDreamfields ad

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49 Replies to "Low Fat Turkey Pumpkin Pasta"

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  • comment-avatar
    Birdiebee October 23, 2014 (6:10 pm)

    My favorite recipe from Dreamfields website is the Angel Hair With Spicy Shrimp.

  • comment-avatar
    Annette October 23, 2014 (10:45 am)

    My favorite recipe from Dreamfield’s site is Angel Hair With Spicy Shrimp.

  • comment-avatar
    Gigi Cuccaro October 22, 2014 (7:05 pm)

    Linguine carbonara has all of my favorite ingredients!

  • comment-avatar
    megan tilley October 22, 2014 (6:04 pm)

    I love the asparagus pasta.

  • comment-avatar
    Stevie October 22, 2014 (11:05 am)

    Yum! This looks so good- I love anything with chic peas in it! Mediterranean Pasta, Chickpea

  • comment-avatar
    Higinio Calderon Jr October 22, 2014 (10:17 am)

    I love the Mediterranean salad! Shrimp is my favorite.

  • comment-avatar
    Erin M. October 22, 2014 (8:41 am)

    Mmmm the Bahama Penne & Seared Mahi-Mahi sounds delicious

  • comment-avatar
    Angela Arthur October 22, 2014 (8:21 am)

    I Love The Asparagus Chicken.

  • comment-avatar
    Heather Hayes Panjon October 21, 2014 (5:21 pm)

    I Like The Artichoke, Walnut & Prosciutto Angel Hair Recipe.

  • comment-avatar
    Kendal Barriere October 21, 2014 (10:20 am)

    we love their penne pasta

  • comment-avatar
    lori clark October 20, 2014 (7:12 pm)

    I would like to try the dreamy creamy asparagus chicken rotini

  • comment-avatar
    Liz October 20, 2014 (7:09 pm)

    I want BOTH your pasta and your meatballs! There’s been good eating around your place recently!!!

  • comment-avatar
    Zenetta October 20, 2014 (1:58 pm)

    I love the Shrimp & Pasta Cheddar-Alfredo it is my favorite, I can’t wait to try it.

  • comment-avatar
    Monica Jertson Cateron October 20, 2014 (1:25 am)

    This recipe looks delicious !!!! I’m planning on cooking a lot with kale and this will probably be #1

    • comment-avatar
      Chef Becca October 20, 2014 (7:19 am)

      I can’t wait to hear what you think of the recipe, Monica!

  • comment-avatar
    HS October 19, 2014 (11:21 pm)

    I like Easy Pantry Tuna Penne recipe.

  • comment-avatar
    Liz October 19, 2014 (7:02 pm)

    I’ve never made a pumpkin sauce for pasta, but I’m willing to try…as your dish looks marvelous!!!

    • comment-avatar
      Chef Becca October 20, 2014 (7:24 am)

      Thanks, Lizzy! It was my first time using pumpkin in a sauce, too. I was pretty happy with the results 🙂

  • comment-avatar
    janetfaye October 19, 2014 (12:15 am)

    I like the recipe for Stir-fry with Linguine, Beef and Vegetables.

    janetfaye (at) gmail (dot) com

  • comment-avatar
    Rachael Smith October 18, 2014 (6:58 pm)

    I love pumpkin but never thought to put it in pasta! Can you taste it or is a very subtle taste?

    • comment-avatar
      Chef Becca October 19, 2014 (6:28 am)

      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!

  • comment-avatar
    Kay Z October 17, 2014 (5:29 pm)

    I love the Chicken Caprese Salad

  • comment-avatar
    Sara October 17, 2014 (1:48 pm)

    I love pasta! This looks very festively Fall-ish Becca! xoxo

  • comment-avatar
    David October 17, 2014 (9:17 am)

    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!

    • comment-avatar
      Chef Becca October 17, 2014 (10:24 am)

      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.

  • comment-avatar
    Charlotte October 17, 2014 (8:42 am)

    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.

    • comment-avatar
      Chef Becca October 17, 2014 (10:25 am)

      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 😉

  • comment-avatar
    Patty S October 17, 2014 (7:03 am)

    Sherri’s pesto pasta recipe looks delicious!

    • comment-avatar
      Chef Becca October 17, 2014 (10:26 am)

      That was one of my favorite recipes on the Dreamfield’s site too, Patty. It looks fabulous!

  • comment-avatar
    Elle October 17, 2014 (2:53 am)

    Roasted Corn & Roma Tomato Salad looks good.

  • comment-avatar
    Alison October 16, 2014 (9:31 pm)

    My favorite recipe from Dreamfields is the Rotini Greek Pasta!

  • comment-avatar
    Sandy Headtke October 16, 2014 (9:22 pm)

    Rotini Greek Salad looks like something my family would enjoy.

  • comment-avatar
    Sandy Headtke October 16, 2014 (9:20 pm)

    Dreamfields is a pasta I can feel good about eating. The low fat turkey would make it even healthier

  • comment-avatar
    Jeffrey October 16, 2014 (7:39 pm)

    The Chicken Caprese Salad sounds the best to me, nice and fresh!

  • comment-avatar
    Amanda October 16, 2014 (3:56 pm)

    So pretty! Looks delicious!

  • comment-avatar
    Kim N October 16, 2014 (2:54 pm)

    Festive Lasagna Roll-Ups with Salsa Rosa Sauce

  • comment-avatar
    Elena October 16, 2014 (12:40 pm)

    I like the Sherri’s Pesto Pasta recipe

  • comment-avatar
    Chris October 16, 2014 (10:57 am)

    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!

    • comment-avatar
      Chef Becca October 16, 2014 (12:28 pm)

      Thanks, Chris! It’s healthier, but you’d never know it from tasting it. My hubs went crazy for it. 🙂

  • comment-avatar
    Karen October 16, 2014 (9:08 am)

    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.

    • comment-avatar
      Chef Becca October 16, 2014 (12:28 pm)

      There are some great recipes out there that call for small amounts of meat. I hope you enjoy the recipe, Karen!

  • comment-avatar
    Laura Phillips October 16, 2014 (8:08 am)

    I think the Festive Lasagna Rollups with Salsa Rosa sound yummy!

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