Creamy Pumpkin and Sage Stuffed Shells Recipe

These healthy Pumpkin and Sage Stuffed Shells are a cozy fall dinner—bright with cinnamon, nutmeg, and fresh sage—yet still light, at under 300 calories per serving.

There’s something about autumn flavors that feels like home: crisp air, warm spices, and the scent of pumpkin and sage. This stuffed-shells recipe captures those familiar tastes in a savory, satisfying meal. Instead of heavy ricotta and lots of cheese, the filling relies largely on pumpkin puree and a touch of pecorino, making the dish lighter but still rich and creamy.

The pumpkin marinara is a standout—balanced with crushed tomatoes, garlic, chicken broth, and herbs—so flavorful you might find yourself sneaking a spoonful while cooking. The combination of nutmeg, cinnamon, and fresh sage gives a subtle sweetness alongside savory notes, creating a comforting dinner that feels special without being complicated.

Pumpkin and Sage Stuffed Shells

Healthy, seasonal, and perfect for cozy weeknights or a simple fall gathering. Make ahead and bake when you’re ready.

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 of 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 dried (or fresh) 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 the jumbo pasta shells according to package directions until al dente. Drain, rinse with cold water to stop cooking, and arrange the shells on a baking sheet so they don’t stick while you prepare the filling.
3. In a large bowl, combine the pumpkin puree, grated pecorino, egg white, nutmeg, cinnamon, minced sage, and a pinch of salt and pepper. Mix until smooth and well combined; set aside.
4. For the marinara, heat the olive oil in a large skillet over medium heat. Add the minced garlic and sauté briefly until fragrant (about 30–60 seconds), taking care not to brown it.
5. Pour in the chicken broth, crushed tomatoes, pumpkin puree, 2 Tbsp pecorino, minced sage, basil, nutmeg, and salt. Stir well, bring to a gentle boil, then reduce the heat to low. Cover and let the sauce simmer for about 15 minutes to meld the flavors.
6. When the sauce is simmering, fill each shell with roughly 2 tablespoons of the pumpkin filling. A pastry bag, a small plastic bag with the corner snipped off, or a spoon all work well—the bag is fastest and neatest.
7. Spoon about three-quarters of the marinara into the bottom of a 9″ x 13″ baking dish, spreading it into an even layer. Arrange the filled shells in the dish on top of the sauce.
8. Cover the dish with foil and bake for about 30 minutes. Remove the foil, sprinkle the remaining 1/4 cup pecorino over the shells, and return to the oven uncovered for 10 more minutes, until the dish is hot and bubbly and the cheese has melted.
9. Remove from the oven, spoon the reserved sauce over the shells, let rest a few minutes, and serve warm.

Tips & Variations

• Make-ahead: Assemble the shells and refrigerate, covered, up to two days before baking. When ready, add extra baking time if going straight from cold to hot.
• Vegetarian option: Replace chicken broth with vegetable broth.
• Cheese swaps: If pecorino is unavailable, try a similar hard cheese like Parmesan, keeping in mind flavor differences.
• Make it heartier: Stir chopped cooked spinach or sautéed mushrooms into the filling for extra vegetables and texture.
• Portion control: The recipe yields about five servings; double the ingredients to use a full box of shells if serving a larger crowd.

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