Cheesy Pumpkin and Roasted Brussels Sprouts Pasta Bake

Two of my favorite fall flavors combine for the ultimate cheesy pasta bake that is also good for you! Yup, indulge in all the cheesy goodness for less than 300 calories per serving.
Prep Time15 mins
Cook Time45 mins
Total Time1 hr
Course: Main Course
Cuisine: American
Keyword: Baked Pasta, Pumpkin
Servings: 6
Calories: 286kcal


  • 1 lb brussels sprouts
  • 1 tablespoons olive oil
  • Salt and pepper
  • 10- oz uncooked whole wheat pasta
  • Organic chicken sausage cooked and diced
  • 1 tsp olive oil
  • 1 clove garlic minced
  • 1 shallot minced
  • 15- oz canned pumpkin puree
  • Pinch nutmeg
  • 1 cup reduced sodium chicken broth
  • 3 tablespoons Pecorino Romano Cheese grated
  • Salt and pepper to taste
  • ¼ cup shredded Pecorino Romano cheese
  • ½ cup shredded part skim mozzarella


  • Preheat oven to 375 degrees. Cover large baking sheet with foil.
  • Prepare sprouts by cutting off the bottoms and removing the outer leaves.
  • Cut sprouts in half and toss with 1 tablespoon olive oil, salt, and pepper. Place on prepared baking sheet, cut-side down.
  • Roast for 20 minutes, or until slightly browned on the bottom. Remove from oven, but do not turn off oven.
  • While sprouts are roasting, bring a large pot of water to a boil.
  • While waiting for water to boil, place 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, 3 tablespoons Pecorino Romano Cheese. Stir well then add salt and pepper to taste. Simmer for 8-10 minutes.
  • Once boiling, follow package directions on pasta for al dente. Once cooked, drain past water and add pasta to pumpkin sauce.
  • Add cooked chicken sausage and brussels sprouts to 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.
  • Cover and bake for 25-30 minutes, or until edges slightly browned. Let cool for 5 minutes then dig in!


Nutrition for 1/6 of recipe: 286 calories, 5g saturated fat, 32 g carbohydrate, 6g fiber, 19g protein