If you’re ready for fall meal prep but don’t necessarily want your lunch to taste like a pumpkin spice latte, these Pumpkin Tortellini Bowls are for you.

We’re combining cheese tortellini, chicken sausage, roasted garlic Alfredo, pumpkin, Parmesan, and a little red pepper for a creamy, savory meal prep that feels like fall comfort food—but still packs 38 grams of protein per bowl.

And maybe my favorite part? Everything gets assembled and baked right in the individual glass meal prep bowls. No boiling the tortellini. No separate sauce pan. No casserole dish to portion out afterward.

Mix, bake, put the lids on, and you’ve got five lunches ready to go.

Why You’ll Love These Pumpkin Tortellini Bowls

• 38 grams of protein per bowl
• Makes 5 individual meal prep bowls
• No need to boil the tortellini first
• Bakes directly in oven-safe glass containers
• Creamy, cheesy fall comfort food
• Uses just 1 tablespoon of pumpkin per bowl
• Sweet and spicy chicken sausage adds tons of flavor
• Easy to grab, reheat, and eat throughout the week

Savory Pumpkin Is SO Good

If you’ve only used pumpkin in muffins, pancakes, or other sweet recipes, this is your sign to try it in something savory.

Pumpkin puree has a really mild flavor on its own. In this recipe, we’re mixing it with roasted garlic Alfredo sauce, beef broth, garlic, onion, Italian seasoning, and red pepper flakes.

So no, your pasta isn’t going to taste like pumpkin pie.

Instead, the pumpkin blends into the Alfredo and makes the sauce creamy while adding a subtle earthy flavor that works really well with the cheese tortellini and sausage.

It’s just enough pumpkin to make this feel like a fall recipe without screaming PUMPKIN.

What’s in Pumpkin Tortellini Bowls?

Cheese Tortellini

We’re using a 20-ounce bag of Rana 5 Cheese Tortellini.

And here’s the best part: you don’t need to boil it first.

The tortellini goes straight into the meal prep bowls with the sauce and broth and cooks right in the oven. One less pot to wash!

If you substitute another brand or variety of tortellini, cooking time and nutrition information may vary.

Chicken Sausage

Chicken sausage gives these bowls a big boost of protein and adds a ton of flavor without requiring any extra prep.

I use Good & Gather Andouille Smoked Chicken Sausage. Slice the sausage and arrange it over the tortellini rather than stirring it into the sauce.

Keeping it on top allows those pieces to brown in the oven. If you like your sausage extra crispy, turn on the broiler for a few minutes at the end.

Roasted Garlic Alfredo

A little Alfredo sauce goes a long way here.

Each bowl gets just 2 tablespoons of roasted garlic Alfredo sauce. I use Rao’s, but you can use your favorite brand.

Combined with the pumpkin and beef broth, it creates plenty of creamy sauce for the tortellini without needing to dump an entire jar of Alfredo into the recipe.

Pumpkin Puree

Each bowl gets 1 tablespoon of pure pumpkin puree.

Make sure you’re buying 100% pure pumpkin, not pumpkin pie filling. Pumpkin pie filling contains added sugar and spices that we definitely don’t want in our tortellini.

Beef Broth

The broth thins out the Alfredo and pumpkin mixture and gives the tortellini the extra liquid it needs to cook in the oven.

It also adds another layer of savory flavor to the sauce.

Parmesan

Once the bowls come out of the oven, finish each one with 1 tablespoon of freshly grated Parmesan cheese.

I like adding the Parmesan after baking so you get that fresh salty, cheesy finish right on top.

Baked Right in Your Meal Prep Containers

If you’ve made some of my other baked meal prep bowls, you already know how much I love this method.

Instead of cooking everything separately, combining it in a casserole dish, and then dividing it among five containers, we build each serving directly in an oven-safe glass meal prep bowl.

The sauce gets mixed in the bowl.

Next, the tortellini goes in.

The chicken sausage goes on top.

Then the whole sheet pan goes into the oven.

Once everything has cooled, add the lids and put the bowls straight into the refrigerator.

Less transferring. Fewer dishes. Already portioned.

That’s my kind of meal prep.

Don’t Skip the Broil

This step is optional, but if you like crispy edges on your chicken sausage, it’s worth the extra few minutes.

Because the sliced sausage sits right on top of the pasta instead of being stirred into the sauce, it’s exposed to the heat and can get some nice browning.

After the bowls have baked for 20 minutes, switch the oven to broil for another 3–5 minutes.

Just keep a close eye on them! Things can go from perfectly browned to burned very quickly under the broiler.

Then add the freshly grated Parmesan once the bowls come out of the oven.

A High-Protein Fall Meal Prep

Comfort food can absolutely fit into your macros.

Each Pumpkin Tortellini Bowl has:

38g protein

49g carbohydrates

23g fat

6g fiber

You’ve got protein from the chicken sausage, tortellini, and cheese, carbohydrates from the pasta, and even 6 grams of fiber per bowl.

It’s a filling meal that actually feels like something I want to eat when the weather starts cooling down.

How to Store Pumpkin Tortellini Bowls

Allow the bowls to cool before putting the lids on and transferring them to the refrigerator.

Store in the refrigerator for up to 3–4 days.

Since they’re already portioned into individual containers, there’s nothing else to do when you’re ready for lunch.

Remove the lid and microwave for approximately 2–3 minutes, or until heated through.

If the sauce thickens after sitting in the refrigerator, you can add a small splash of broth before reheating and give everything a stir.

Easy Ways to Customize Them

Try a Different Chicken Sausage

Use your favorite fully cooked chicken sausage. Italian chicken sausage would be especially good with the pumpkin Alfredo sauce.

Just keep in mind that changing brands or flavors will change the nutrition information.

Try Adding Spinach

Want to sneak some greens in? Add a handful of chopped baby spinach to each bowl.

Increase the Level of Heat

If you like things spicy, increase the red pepper flakes or add a little extra when serving.

Add Fresh Herbs

Fresh sage would be especially good with the pumpkin, sausage, and Parmesan. Fresh parsley or basil would also work.

Use a Different Tortellini

Another cheese tortellini should work just fine, but cooking time may vary depending on the brand and whether you’re using refrigerated or frozen pasta.

Frequently Asked Questions

Do I need to boil the tortellini first?

Nope! The refrigerated tortellini goes directly into the bowls and cooks in the pumpkin Alfredo sauce and broth while baking.

Does this taste strongly like pumpkin?

There’s only 1 tablespoon of pumpkin puree per bowl. It blends with the roasted garlic Alfredo, broth, and savory seasonings to create a creamy sauce with a subtle fall flavor.

Can I use pumpkin pie filling?

No. Make sure you use 100% pure pumpkin puree. Pumpkin pie filling contains added sugar and spices and won’t work the same way in this savory recipe.

Can I use a different chicken sausage?

Absolutely. Use your favorite fully cooked chicken sausage. Just remember that the macros listed for this recipe are based on the Good & Gather Andouille Smoked Chicken Sausage.

Do I have to use glass meal prep bowls?

You need containers that are specifically rated as oven-safe. I use oven-safe glass meal prep containers because I can bake, store, reheat, and eat the meal from the same bowl.

Always follow the manufacturer’s instructions for your specific containers. Here’s a few options for oven safe bowls.

Are Pumpkin Tortellini Bowls good for meal prep?

Yes! The recipe makes five individually portioned bowls that can go straight from the oven to the refrigerator once cooled. Reheat one in the microwave for an easy lunch throughout the week.

Nutrition & Macros

Makes: 5 servings

Serving Size: 1 bowl

Protein: 38g

Carbohydrates: 49g

Fat: 23g

Fiber: 6g

These Pumpkin Tortellini Bowls are exactly the kind of fall meal prep I want: creamy pasta, crispy chicken sausage, plenty of Parmesan, a little kick from the red pepper, and just enough pumpkin to make it feel seasonal.

And when five lunches can go from ingredients to individual meal prep bowls without boiling a single pot of pasta? Even better.

More SFM Pumpkin Recipes

1. Pumpkin Protein Muffins
2. Pumpkin Pancakes
3. Pumpkin Chocolate Sheet Cake
4. Pumpkin Streusel Pancake Bowls