Creamy Roasted Pumpkin and Sage Stuffed Shells Recipe

These healthy Pumpkin and Sage Stuffed Shells are an ideal fall meal—warm spices like cinnamon and nutmeg, plenty of pumpkin, and under 300 calories per serving.

Happy October! If you love the flavors of autumn—pumpkin, sage, nutmeg, cinnamon—this savory stuffed shells recipe brings them together in a comforting, lighter pasta dish. It balances the seasonal sweetness of pumpkin with savory pecorino and bright fresh sage. The filling turns creamy and rich without relying on large amounts of cheese, and the pumpkin-forward marinara gives the whole dish a unique fall twist. Best of all, a typical serving runs just under 300 calories, so you can enjoy a satisfying plate without overdoing it.

These stuffed shells are surprisingly easy to prepare. The steps break down into cooking the pasta, mixing a creamy pumpkin-cheese filling, making a simple pumpkin-tomato marinara, stuffing the shells, and baking until hot and bubbly. For a neater, faster stuffing process, use a pastry or piping bag with the tip cut off, or place the filling in a small resealable bag and snip a corner. A spoon works perfectly well too. You can also prepare the filling and stuff the shells the day before—cover them and refrigerate until you’re ready to bake. Stuffed shells can be kept in the refrigerator for up to two days before baking, though they taste freshest when baked the same day.

This recipe makes enough for several people and is easy to scale. If you’d like to use a full box of shells, simply double the ingredients and adjust the baking dish size. Many boxed jumbo shells contain far more than a single meal for two, so making half the box and saving the rest is a practical option. Serve with a simple green salad or roasted vegetables to round out the meal.

Pumpkin and Sage Stuffed Shells

These healthy stuffed shells showcase autumn spices and pumpkin in both the filling and the marinara. Ready in under an hour and about 298 kcal per serving (4 stuffed shells).

Ingredients

• 20 jumbo pasta shells

For the Filling

• 1 (15 oz) can pumpkin puree
• 1 cup grated pecorino cheese
• 1 large egg white
• 1/4 tsp nutmeg
• 1/2 tsp cinnamon
• 1 Tbsp fresh sage, minced
• Pinch salt and pepper

For the Marinara

• 1 Tbsp olive oil
• 2 cloves garlic, minced
• 1/2 cup chicken broth
• 3/4 cup crushed tomatoes
• 3/4 cup pumpkin puree
• 2 Tbsp pecorino cheese
• 2 tsp fresh sage, minced
• 1/2 tsp basil
• Pinch of nutmeg
• 1/2 tsp salt
• 1/4 cup pecorino cheese, for topping

Instructions

1. Preheat the oven to 350°F (175°C).
2. Cook pasta shells according to package directions until al dente. Drain, rinse with cold water, and arrange shells on a baking sheet to cool until ready to stuff.
3. Make the filling: in a large bowl combine the pumpkin puree, grated pecorino, egg white, nutmeg, cinnamon, minced sage, and a pinch of salt and pepper. Stir until well combined and set aside.
4. Make the marinara: heat the olive oil in a large skillet and sauté the minced garlic until fragrant. Add the chicken broth, crushed tomatoes, pumpkin puree, 2 tablespoons pecorino, minced sage, basil, a pinch of nutmeg, and salt. Stir to combine, bring to a simmer, then lower the heat, cover, and let the sauce simmer gently for about 15 minutes.
5. Fill each cooled shell with about 2 tablespoons of the pumpkin filling using a pastry bag, a small resealable bag with the corner cut off, or a spoon.
6. Spread roughly three-quarters of the marinara on the bottom of a 9″ x 13″ baking dish. Arrange the stuffed shells in the dish in a single layer. Cover with foil and bake for about 30 minutes.
7. Remove the foil, sprinkle the shells with the remaining pecorino cheese, and bake uncovered for an additional 10 minutes until the cheese melts and the dish is hot and bubbly.
8. Top with the remaining sauce, serve warm, and enjoy.

Nutrition

Serving: 4 stuffed shells | Calories: 298 kcal | Carbohydrates: 39.7 g | Protein: 14.7 g | Fat: 11.6 g | Fiber: 6.5 g | Sugar: 5.8 g

Nutrition information is automatically calculated and should be used as an approximation.

Notes and tips: prepare filling and stuff shells a day ahead for faster weeknight cooking. To keep the dish vegetarian, substitute vegetable broth for chicken broth. For a stronger cheese flavor, finish with freshly grated pecorino before serving. Leftovers keep well in the refrigerator for a couple of days and reheat nicely in the oven or microwave.