There’s something magical about the scent of butter, garlic, and sage slowly filling the kitchen on a crisp fall evening. This Pumpkin Risotto recipe has become one of my absolute favorite ways to transition into the cozier months—not just because it’s comforting and rich, but because it also brings a surprising lightness and balance that makes it perfect for clean eating or mindful meals.
With pumpkin being naturally low in calories and rich in fiber, this dish checks the flavor box and the feel-good box. In fact, pumpkin is over 90% water and packed with antioxidants that support weight loss and gut health—so, yes, comfort food can be nourishing too.
A few years ago, I attempted risotto on a whim, standing over the stove unsure whether I was stirring too much or too little.
What I learned? It’s more forgiving than it looks—especially with a dish like this, where roasted pumpkin melts into the rice, creating a creamy, almost velvety texture without needing loads of cream. The addition of crispy sage and a touch of brown butter brings depth, crunch, and a nutty warmth that’s hard to beat.
I love serving this with a crisp, protein-packed Chicken Avocado Salad or some roasted Brussels sprouts on the side to keep things fresh and vibrant. It’s elegant, earthy, and oh-so-satisfying.
Why You Will Love This Dish?
- It’s Way Easier Than I Expected: I always thought risotto was too fancy or high-maintenance—but this one changed my mind. With just one pan and a little stirring, it’s become my cozy weeknight go-to.
- Light on the Stomach, Big on Satisfaction: Even though it feels rich and creamy, this dish doesn’t weigh me down. It fits perfectly into my “eat clean, feel good” days—especially when I’m watching portions or trying to shed a few pounds.
- Flexible Ingredients, Same Great Taste: Out of white wine? No stress. I’ve used vegetable broth instead and it still delivers that restaurant-style flavor. It’s a forgiving recipe that adapts to what’s in your kitchen.
- The Flavor Combo Is Everything: There’s something magical about the blend of sweet roasted pumpkin and salty, nutty parmesan. Even my “I don’t like pumpkin” friends have asked for seconds!
- Leftovers That Actually Excite Me: This risotto holds up so well in the fridge. A quick warm-up the next day and it’s just as creamy and comforting—ideal for stress-free lunches.
Pumpkin Risotto Recipe
Equipment
- Large frying pan or skillet
- Wooden spoon or spatula
- Sharp knife
- Chopping board
- Measuring cups and spoons
- Ladle or large spoon
- Grater for parmesan
- Small saucepan for crispy sage (optional)
Ingredients
- 3 tbsp / 50 g unsalted butter divided
- 1 1/2 cups arborio rice risotto rice
- 1 onion diced
- 600 g / 20 oz pumpkin weight after peeling and deseeding , diced into 1.7cm/2/3″ cubes (about 4 heaped cups)
- 3 garlic cloves minced
- 1/4 cup dry white wine or water or broth
- 3 1/2 cups vegetable or chicken stock/broth
- 2 tbsp sage leaves roughly chopped
- 1/2 cup parmesan cheese finely grated
Salt & pepper:
- Crispy Sage & Brown Butter optional
- 50 g / 3 tbsp butter salted
- 12 – 20 sage leaves
To Garnish:
- Grated parmesan
Instructions
- Heat 1 tablespoon of butter in a large pan over medium heat. Add diced onions and garlic, sautéing until soft.
- Add the diced pumpkin to the pan, cooking for 5-7 minutes until it softens.
- Stir in the Arborio rice and cook for another 2-3 minutes, until the rice is lightly toasted.
- Pour in the white wine (or broth) and stir until absorbed.
- Gradually add the stock, one ladle at a time, stirring constantly and letting the liquid absorb before adding more.
- Once the rice is tender (about 18-20 minutes), stir in the remaining butter, sage, and parmesan.
- Season with salt and pepper to taste.
- For crispy sage: In a separate pan, melt butter and fry sage leaves until crispy, then top risotto with them (optional).
Nutrition Info:
| Nutrition | Value |
| Calories | 422kcal |
| Carbohydrates | 60g |
| Protein | 9g |
| Fat | 15g |
| Sugar | 5g |
| Sodium | 858mg |
Creative Variations For This Recipe!
Add a Touch of Heat:
A pinch of chili flakes or a swirl of Calabrian chili oil at the end can really wake up the creamy sweetness of the pumpkin. It’s subtle, but it makes a difference.
Play With Cheese Depth:
Instead of (or along with) parmesan, try pecorino romano for a saltier bite, or gorgonzola dolce if you’re in the mood for something bold and creamy. Stir it in right at the end for maximum melt.
Umami Boost with Mushrooms:
Fold in sautéed wild mushrooms—like oyster, shiitake, or chanterelles—for added texture and a deep, earthy richness. They pair beautifully with both pumpkin and sage.
Brighten with Citrus:
Grate in a little lemon zest just before serving. It lifts the dish and adds contrast to the richness. You can even drizzle with a bit of lemon-infused olive oil for a gourmet finish.
Toasted Nuts for Crunch:
Top it with lightly toasted hazelnuts or walnuts. The nuttiness works surprisingly well with the creamy texture and adds a lovely contrast in every bite.
Caramelized Garlic Butter Finish:
Instead of just regular butter, try finishing with a slowly caramelized garlic-infused brown butter. It adds a deeper, roasted aroma that really brings out the savory side of the pumpkin.
John Lee’s love for cooking is deeply rooted in family tradition. Growing up, the men in his family took charge of the kitchen, turning every meal into a special occasion. From weekend barbecues to holiday feasts, food was more than sustenance—it was a way to connect.
Inspired by this upbringing, John developed a passion for creating dishes that bring people together. After meeting Joe Miller through mutual friends, he joined Food Landscape Insight to share his love for simple yet extraordinary cooking, crafting meals that tell a story and create lasting memories.
