One Pot Pumpkin Risotto with Sausage & Kale

You know that moment when you walk into someone's kitchen and immediately think, "I need to live here"? That's exactly what this pumpkin sausage risotto smells like—pure autumn comfort that happens to be incredibly good for you.

I've been making this recipe for three years now, ever since I realized that my usual comfort foods were leaving me feeling sluggish instead of satisfied. As someone navigating perimenopause (and let's be honest, some pretty demanding mom life), I needed meals that could multitask as hard as I do.

Here's what I love about this dish:

it's creamy, savoury, and cozy without any of the afternoon crash. The golden pumpkin flavour pairs beautifully with a little zip from the sausage (if you like it spicy, go for a spicy sausage, boo), while kale and other sneaky vegetables add nutrients without anyone noticing. My kids are finally passed the "what's that green stuff?" phase—but trust me, I don’t think they’ll notice.

But beyond the family approval rating, this risotto hits all the nutritional targets I focus on with my 30-30-30 Perimenopause Method. I'm always looking for ways to add more nourishment rather than restrict, because our bodies in midlife are asking for more support, not less.

If you make this recipe, tag me on Instagram. I love seeing this community cooking together!

One Pot Pumpkin Risotto with Sausage & Kale

prep time: 5 min | cook time: 30 min | serves: 4-5

Ingredients:

• 1 tsp kosher salt

• 1 tsp dried thyme

• 1 tsp dried rosemary

• 1/2 tsp ground pepper

• 1 tbsp olive oil

• 1 lb sausage meat, casing removed

• 2 cups roughly chopped kale

• 1 medium shallot, diced

• 4 garlic cloves, minced

• 1 cup arborio rice

• 3/4 cup coconut milk

• ~3 cups chicken stock

• 1/3 cup canned pumpkin puree

• 1/4 cup nutritional yeast

• parmesan for serving

Directions:

1. In a small dish, combine the 1 tsp salt, 1 tsp dried thyme, 1 tsp dried rosemary and 1/2 tsp ground pepper. Set aside.

2. Add the chicken broth to a small saucepan and heat on med-low.

3. Add the 1 tbsp olive oil into a large skillet and when shimmering, add the 1 lb sausage meat, breaking it up into crumbles. Cook until no longer pink. Next add in the 2 cups chopped kale and stir for 2-3 minutes until wilted. Remove the sausage mixture to a bowl and set aside.

4. Reduce the heat to medium. Into the same sauce pan, add more oil if necessary and sauté the shallot and minced garlic for 1 minute. Add in the spice mixture and the 1 cup rice and stir to combine. Deglaze the pan with 1/4 cup white wine, scraping up the bits stuck to the bottom of the pan.

5. Add 1/2 cup of chicken stock to the skillet and stir to combine. Stir in the 3/4 cup coconut milk, 1/3 up pumpkin puree and the 1/4 cup nutritional yeast. Stir every 1-2 minutes until the liquid has been mostly absorbed. Add in another 1/2 cup chicken stock at a time, and continue stirring regularly until the risotto is al dente (it has a bit of firmness to it, but it’s mostly soft)

6. Once cooked, the mixture will still be very saucy. Add back the sausage and kale and stir to combine.

7. To serve, evenly divide the risotto among four plates and top with grated parmesan, if desired.

   📌 Enjoy and Pin this recipe!

Notes:

Store It: Refrigerate in a sealed container for up to 4 days or freeze for up to 3 months.

Reheat It: Microwave until warmed, about 2 minutes, or return to a skillet with a splash of broth or water over medium-low heat for about 10 minutes.

What Makes This Perimenopause-Smart?

As a mom in perimenopause, I've learned that my body is literally crying out for specific nutrients—protein, fiber, magnesium, and calcium top the list. This isn't just about feeling good today; it's about supporting my hormones, maintaining steady energy, and keeping my digestion happy for the long haul.

This risotto delivers on all fronts:

Four types of vegetables work overtime here—pumpkin purée, kale, onion, and garlic form the base, but I've snuck in grated zucchini, mushrooms, and even cauliflower rice without anyone being the wiser. (Yes, really. Even my vegetable-suspicious teenager goes back for seconds.)

Nutritional yeast is my secret weapon for B-vitamins and that satisfying cheesy flavor without the dairy bloat that seems to hit harder these days.

Lean sausage makes hitting that 30-gram protein target effortless, while fiber-rich ingredients help you feel genuinely satisfied—not just full, but grounded and balanced.

I truly believe food should be medicine, but it absolutely has to taste amazing too. This recipe manages both—which is probably why my family requests it every week once October hits.

The best part? It all comes together in one pot, which means less cleanup and more time for the things that actually matter. Because let's face it, we've got enough on our plates already.

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FREE DOWNLOAD

Remember, adding new foods to your diet doesn't have to be complicated. This One Pot Pumpkin, Risotto with Sausage and Kale is proof that simple ingredients, thoughtfully combined, can create something extraordinary while nourishing your body.

Give it a try and let me know in the comments how you liked it!

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