Creamy Pumpkin Pasta Sauce

Sharing is caring

This creamy pumpkin pasta sauce is the ultimate fall recipe: savory, cozy, and made with wholesome ingredients like roasted pumpkin, leeks, and fresh herbs. It’s vegan, dairy-free, gluten-free, and perfect for pasta, lasagna, gnocchi, or even meatballs. A creamy pumpkin sauce that fits every healthy pumpkin recipe craving during pumpkin season!

Creamy Pumpkin Pasta Sauce

As a nutrition consultant and chef, I’m always on the lookout for ways to bring more seasonal flavor into healthy cooking, without relying on cream, cheese, or anything that makes you feel heavy afterward. Every fall, when pumpkin season rolls around, I get inspired by all things pumpkin. But rather than turning it into something sweet (which, let’s be honest, we all have plenty of), I love creating savory pumpkin recipes that highlight its earthy richness and natural creaminess.

This creamy pumpkin pasta sauce came to life one cozy October afternoon in my kitchen in Colorado. My husband and I were enjoying the evening with our dog curled up by the window, and had a craving for good pasta. I had some leftover roasted pumpkin and decided to whip up a pumpkin sauce for pasta. We were craving something creamy and comforting, but light enough that I could enjoy it for lunch and still feel energized afterward. The result? A velvety sauce that’s both indulgent and nourishing.

I first made it to toss with gluten-free pasta, but since then, I’ve spooned it over everything from baked lasagna sheets to roasted meatballs, sautéed gnocchi, and even used it as a base for Thanksgiving casseroles. It’s that versatile. This creamy pumpkin pasta sauce is completely dairy-free, vegan, and paleo-friendly.

Why You’ll Love This Recipe

• It’s a creamy, comforting fall recipe without any cream or cheese.
• It’s incredibly versatile, perfect for pasta, lasagna, gnocchi, or even as a meatball sauce.
• It uses simple, wholesome ingredients that make it both nourishing and satisfying.
• It’s easy to make, comes together in under 30 minutes, and can be prepped ahead for busy weeknights.
• It’s one of those healthy pumpkin recipes that feels like a treat but keeps you feeling great afterward.

This website may contain affiliate links, which means I may earn a small commission at no extra cost to you if you purchase through these links. As an affiliate, I only recommend products or services I genuinely use and love. Check the affiliate disclosure here.

Ingredient Substitutions

• Pumpkin: You can use butternut squash or kabocha squash for a similar creamy texture and slightly different sweetness.
• Leek: Swap for shallots or yellow onion if that’s what you have on hand.
• Olive oil: Coconut oil, ghee or avocado oil all work beautifully.
• Nutritional yeast: If you’re not vegan, a bit of grated Parmesan can be used for that savory note.
• Vegetable broth: Chicken broth works well if you’re not keeping it vegan.

Chef Angie’s Tips

• You can add some plain Greek yogurt or heavy cream for extra creaminess.
• Don’t skip the blending! A high-speed blender makes the sauce silky smooth and restaurant-quality.
• If you love spice, add a pinch of chili flakes or smoked paprika to give it a little heat.
• Double the batch, you’ll thank yourself later. This sauce freezes perfectly and can transform a quick weeknight meal.

Ways to Serve

• Toss it with gluten-free pasta, regular pasta, or chickpea pasta
• Layer it in lasagna with roasted vegetables.
• Use it as a sauce for meatballs or gnocchi; it clings beautifully to every bite.
• Spoon it over grilled chicken, turkey, or baked salmon.
• Stir a little into risotto or quinoa bowls for a cozy, savory flavor boost.
• It’s even delicious drizzled over roasted veggies at Thanksgiving.

Storage

Store leftovers in an airtight container in the fridge for up to 4 days. It reheats beautifully on the stove with a splash of broth or water. You can also freeze it in portions for up to 3 months, just thaw overnight in the fridge before reheating.

Equipment

• Baking sheet (for roasting the pumpkin)
• Large skillet or iron cast pan (for sautéing the leeks and garlic)
• Medium-sized pot
• High-speed blender (for that dreamy, creamy texture)
• Garlic press
• Wooden spoon

FAQ

Can I use canned pumpkin puree?

Yes, you can! Just make sure it’s 100% pure pumpkin, not pumpkin pie filling.

Is this sauce good for meal prep?

Absolutely. It’s perfect for meal prep, store it in an airtight container and reheat it whenever you need a quick dinner.

Can I make this without leeks?

Of course. Use an onion or a shallot instead. But leeks give that umami flavor.

Can I make it spicy?

Yes! Add chili flakes, cayenne, or even a splash of hot sauce for a little kick.

Does this sauce work for Thanksgiving?

It’s perfect for Thanksgiving! Use it as a sauce for roasted vegetables, as a base for casseroles, or as a drizzle over roasted turkey.

If you love cozy fall recipes that are easy to make and full of flavor, you’ll want to add It’s creamy pumpkin pasta sauce to your rotation. Try it this week and tag me when you make it, I’d love to see your twist on it!

Pin it for later, share it with a pumpkin-loving friend, or save it for your Thanksgiving menu. Because once you taste it, it’ll become your go-to savory pumpkin recipe every fall.

Sharing is caring

Love My Content? Buy Me a Coffee!

Creating these resources for you is my passion, and I love hearing how they’ve helped you on your health journey. If you appreciate my content and want to support my work, you can buy me a coffee to help fuel more tips, recipes, and inspiration. Every little bit means the world to me!