{Low Carb} Pumpkin & Sage Courgetti

I know you love a good spiralizer recipe!

How could you not?

Swapping out a heavy, bloating dish for a lighter option that feels equally indulgent, just as comforting and packs more oomph in the flavour department?

It’s a no brainer.

This may just be my favourite one yet!

Low carb pumpkin sage courgetti recipe-1

Unlike lots of courgetti recipes, this is served hot.

The rich, creamy, sweet, salty sauce is like an Autumnal hug in a bowl and the crumbled goat’s cheese will just send you over the edge into utter bliss.

Low carb pumpkin sage courgetti recipe-2

Pumpkins and squashes are just coming into their glorious season, so you’ll have lots of opportunities to whip this up!

Who can possibly resist a grocer’s wall filled with these babies?

Low carb pumpkin sage courgetti recipe-3

To serve two you’ll need:

1 smallish pumpkin/squash

4 large garlic cloves

Handful of sage

Olive oil

Salt + pepper

2tbsp cream

1/2 cup of veg stock

4 large courgettes

Chunk of soft goat’s cheese

Equipment: Baking tray, spiralizer (I like this one)

Pre-heat your oven to 180C/350F. Slice open your pumpkin, scoop out the guts, slice up the flesh and lay into a baking tray.

Add your garlic (unpeeled), sage leaves, drizzle with olive oil and dust with salt ‘n’ pepper.

Low carb pumpkin sage courgetti recipe-4

Roast on the middle shelf for an hour.

Low carb pumpkin sage courgetti recipe-5

Remove and leave to cool down a little. While it’s cooling, spiralize your courgettes.

When you can, carefully peel away the pumpkin skins. Feel free to nibble on the caramelised bits, chef’s treat!

Using the back of a spoon, squeeze the roasted garlic from its shell.

Low carb pumpkin sage courgetti recipe-6

Get rid of the garlic and pumpkin skins.

Now you need to pureé what’s left. Use a blender, a processor, a kitchen aid or just beat the hell out of it with a wooden spoon! Stir in your cream and veg stock and put back into your baking tray.

Pop this onto the hob on a low heat to warm up.

Low carb pumpkin sage courgetti recipe-7

Keep stirring until it’s piping hot.

Add your courgetti/coodles/zoodles.

Low carb pumpkin sage courgetti recipe-8

Stir them into the sauce and keep it all moving around until it’s hot throughout.

It shouldn’t take more than 5mins, you want to keep a little bite in the “pasta”.

Pile onto a plate and crumble a little goat’s cheese over the top.

Low carb pumpkin sage courgetti recipe-9

Light some candles, cosy up and serve with a glass of something special.

Low carb pumpkin sage courgetti recipe-10

Pumpkins still have a few carbs in there, but unlike pasta they’re packed with a load of good stuff too. All of the comforting joy of a bowl of creamy pasta, with none of the groaning regret!

If you’re new to the spiralizing club, try some of my other recipes and make sure you send me a pic update of how you get on.

Trust me, you have goat to try this one!

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  • Hooray it was you that got me into spiralizing Rosie! Might have to try this with butternut squash too!!! xx


    • Rosie

      So pleased Laura! Let me know how you get on! x

  • Nooo I JUST did groceries for dinner.. and now I must have this. Oh what you do to me Rosie, you and your foodie-ness, I love it! <3

    • Rosie

      Save it for next week Yara! It’s worth the wait! 😉 xx

  • Kate

    Delicious recipe, but I wouldn’t say carbs should cause ‘groaning regret’, they are brain food and give energy, whereas all this cream has saturated fat which just clogs arteries!

    • Jenny

      Do a little reading on “saturated fats” http://lmgtfy.com/?q=saturated+fat+myth
      Carbohydrates like pasta, breads, grains are full of sugar and will “clogs arteries” faster than a splash of cream. Though purists would never allow pumpkin on a no carb diet.

      • Rosie

        So pleased people are finally coming around to the realisation that butter etc. are not the problem! The low-fat movement has so much to answer for.
        I would never advocate a “no” carb diet, I don’t think it’s fair to demonise nutrient packed veggies and the occasional bowl of fresh fruits in that way. Personally I think the route of healthy moderation and a little of what you fancy now & then is a much more sustainable, happy approach.
        There’s so much more to life than calorie counting and lusting over a pudding menu you’re not “allowed” to order from!

        • Phoebs

          hey rosie! you are clearly interested in diet and stuff, you should check out dr john mcdougalls speeches on youtube, or his book the starch solution. or the china study by dr campbell. or the awesome doco forks over knives if you want something more chilled to watch. it will really open your eyes, the high carb low fat diet is the bees knees 😀 because it doesnt feel like a ‘diet’ at all!

    • Xtina

      I agree Kate this is why Rosie has gotten so fat again!! Go back to the carbs Rosie your embarassing yourself!!

      • Rosie

        You sound very unhappy Christina. Don’t let your (or anyone else’s) weight be a measure of your worth.

      • Ellie JH

        It really is such a shame that in this day and age there are still people that feel the need to make unnecessary derogative comments.

      • Rose

        Christina you are mad

  • I have had a spiralizer for so long and it’s never been out the box. I must give it a whirl.

    • Rosie

      This is the perfect excuse KJ! x

  • This recipe looks amazing! I’m so happy that it’s finally fall so I can eat pumpkin with everything!


    • Rosie

      My friend Julia has been trying to persuade me to try a PSL (pumpkin spiced latte) for the last couple of weeks! I think it might finally have to happen…

  • Loving this! Just the word ‘spiralizer’ sounds so much fun! I’m Thinking a little treat to myself, might be in order! 🙂 x Jersey Girl x http://www.jerseygirl.co

  • Nathailieee

    Such a fab and original recipe ! 🙂


  • YES! I love your spiralizer recipes – your slutty no-carb pasta is still one of my faves! Might have to add this one to that list 🙂 Thanks for sharing, Rosie!

    Jen | http://www.lettersandpearls.com

  • Inspiralized

    Looks delicious! Love the fall flavors!

  • diygou

    its 9am here and Im fantasizing about this pasta!

  • This look glorious. I’m totally pinning this straight away.

  • I am soooo making this Rosie, I love pumpkin with pasta/courgetti! It looks amazing & is making me feel very autumnal.

    Hugs Adele xoxo

  • I want to make this!


  • Binkie Weaver

    looking forward to trying this as usually prefer my courgette raw and cold to it cooked and warm but this looks delicious. I’m with you – low carbs, good healthy fats and cutting out the chemicals and having a bit of what you fancy etc is the way forward! ignore the troll from earlier, you always look fabulous and healthy!

  • Lucy Kim

    They look so yummy:) can’t wait to try them!!


  • Anna D

    I definitely need to (finally) break out my spiralizer and try this…the weather finally cooled down in the States and this looks like the perfect fall recipe!
    xx, Anna

  • So much yum! Have you ever tried a dish with spaghetti squash? It’s truly a miracle food: http://districtvines.com/2014/02/12/cacio-e-pepe-spaghetti-squash/

  • Paulie

    Funny how all these anon internet commenters have doctorates in whatever they’re trying to prove isn’t it? So many highly educated scollars just sitting around with nothing to do but argue on the internet all day.

  • This looks super tasty! I’m loving beets, squash, and pumpkin right now – I might try throwing some in and seeing how it goes. Thanks for passing it on Rose, from one cook to another, you never disappoint.


  • Lauren

    Looks amazing! Thank you for sharing. I wonder if it might also be good with spaghetti squash swapped in for the zoodles…a little squash-on-squash action!

  • Ed

    LOL you think the NHS is an authority on nutrition?

  • YESSS this is the perfect autumn recipe – I love spiralizing as I can’t eat a lot of wheat, and eating seasonally is so important (both for freshness and on your wallet!) Love this, will be giving it a go 🙂

    Lauren x

    Britton Loves | Lifestyle Food Beauty

  • I am totally making this!!!

  • Wow I have died and gone to food heaven. I can’t hold out on this spiralizing craze any longer, I have just purchased myself one and intend to make this some time next week! Frankie from http://www.newgirlontheblog.me

  • Allie Keith

    I have the same Spiraliser – got it last week! I love it… Any recommendations of what else to spiralize other than courgettes as some people don’t like them…

  • Nothing is more perfect than pumpkin for the fall. Looks delicous! x



  • Can anyone recommend an easy way of preparing pumpkins…I literally always end up covered in the stuff!!


  • I have so many kitchen tools that i barely use that i’ve always avoided buying a spiralizer for that very reason but posts like these make the temptation VERY real! xo

  • This sounds sooo good! Goat cheese and pumpkin sounds like the perfect pair. Do you think soy milk or something else could be substituted for the cream? I can’t have anything with cow’s milk in it! 🙁

  • I’ve never cooked with pumpkin, and now I’m excited to try it! What spiralizer do you use? Mine is a little annoying so I’ve been looking for a new one.


  • This looks amazing!! I am trying this for winter!! 🙂


  • NEED TO TRY THIS! Just got a spiralizer and it has changed my life. All thanks to you! Thanks for posting all these recipes. I love them all. So much.


  • I was just looking for a new seasonal “zoodle” recipe to try! I’ve definitely found it. Love pumpkin and goat cheese, such a great combo. Thanks!

  • Nicole

    Oh my goodness this looks divine!

  • Lucy Birchall

    This sounds so delicious and warming, almost anything squash and pumpkin related, I’m all over. I’ll let you know how I get on with this one….

    She’s So Lucy

  • Rosie, this looks delish!! I’m super pumped to start putting pumpkin in my food this season. Pumpkin pancakes, pumpkin spice latte, and now this looks super yummy! x


  • michela ampolo

    OMG i need to try this amazing recipe 🙂 it is super healthy yet delicious 🙂


  • I’m so tryin this out during the spook season! Thanks for he healthy recipe!

  • Looks so delicious, so keen to use loads of pumpkins in my cooking this autumn! x

    Martha Jane | http://www.marthajanemusic.com

  • I absolutely love the smell of pumpkins but I have never actually cooked with them, I am too scared haha!


  • TheGivingBride

    I’ve just been thinking about fall recipes (even though we still have summer weather in NYC) and this will be perfect!

  • Does this look tempting or what? Definitely need to try this, perfect dinner idea for fall!


  • Jacqueline

    This sounds absolutely gorgeous! And it really is so Autumnal I love it! Can’t wait to try it out xxx


  • This looks tasty Rosie. Thanks for the inspo.

  • Would love to try this! Yum! Could someone please recommend a good spiralizer to buy online?

    Anahita x


  • I adore pumpkin in everything, and this sounds delicious! With goat’s cheese too – yummy! Have yet to get a spiralizer but now I’m tempted! xxx

  • Persephone

    Just to let you UKers among the courgetti fanbase know that Tesco now sell pre-spiralized courgettes for less than a £1 a pot! Easy way to try out the recipes for minimal investment (although that pesto mozzarella one will obviously convert you!)

  • This looks amazing! I’m officially buying a spiralizer now!

    xo, Liz


  • This looks scrumptious!

    XoXo One Stiletto At A Time

  • Serena Reidy

    This looks like a perfect recipe for Autumn! I do like courgetti!


  • This looks delicious and I’m a vegetarian so it’s perfect for me! Big fan of courgetti – might have to have some tonight now!

    Beth x


  • OMG this looks to DIE for. You are an angel!


  • I’m going to have to find a spiralizer… My kids might even like this!
    Rebecca | http://www.pinktoolsandpearls.com

  • Miss Sunshine

    I hate pumpkins, but I want to try this so bad. It looks so good. https://placeofhappiness.wordpress.com

  • Just ordered a spiralizer!! Very excited to try some new recipes out 😀

  • I can’t WAIT to try this out! Looks delish Rosie, I love your recipes.

    I also can’t believe how rude other people commenting are. My oh my….

    Bambinoliv | UK Lifestyle Blog

  • pinkschmink

    I’m still getting squash in my veg box, so I made a variation on this tonight with what I had to hand – sweet mama squash sprinkled with a little Barkham Blue cheese and some flakes of crispy bacon. So good!