½ pound (8 ounces) whole wheat fettuccine or linguine

1 tbsp unsalted butter

1 tbsp flour (whole wheat, all-purpose, or GF blend)

2 garlic cloves, minced

½ tsp finely chopped rosemary, plus more for garnish

2 cups low-fat milk

3 to 4 oz goat cheese, cut into chunks

1 cup pumpkin puree

Pinch of red pepper flakes

⅛ tsp ground cinnamon

½ tsp fine salt

Freshly ground black pepper, to taste

Shaved Parmesan cheese, for topping

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Bring a pot of salted water to a boil. Cook pasta until al dente, drain, and set aside.
In a saucepan over medium heat, melt butter. Whisk in flour and stir to form a roux, cooking until golden and bubbly (about 3 minutes). Add garlic and cook for 30 seconds.
Add milk, rosemary, and red pepper flakes. Stir continuously until mixture thickens (5–6 minutes).
Whisk in goat cheese, pumpkin, cinnamon, salt, and pepper until smooth and creamy. Adjust seasoning to taste.
Add cooked pasta to the sauce and toss to coat evenly. Remove from heat.
Serve immediately, garnished with extra rosemary, red pepper flakes (optional), and Parmesan shavings.
Leftovers can be refrigerated for up to 4 days. Reheat gently with a splash of milk to loosen the sauce.

Substitute cream cheese, mascarpone, or fontina for goat cheese if preferred.
To make your own pumpkin purée: Roast halved pie pumpkin at 400°F for 45–55 minutes, scoop flesh, and blend until smooth.
Make it gluten-free by using GF pasta and GF flour blend.
Whole wheat pasta holds up well and adds texture, but any variety works.