Pasta With Creamy Pumpkin Sauce
This pasta with creamy pumpkin sauce is the ultimate fall recipe: satisfying, healthy, dairy-free, and gluten-free, a fall comfort food. It’s one of those savory pumpkin recipes that feels indulgent yet light, ideal for cozy nights or Thanksgiving gatherings.
Pasta with Creamy Pumpkin Pasta Sauce
As a nutrition consultant and chef, I’m on a mission to show you that comfort food doesn’t need to be heavy or complicated. I love fall cooking and always look forward to the start of the fall season. During the fall, I crave all things pumpkin, but not just the sweet kind. While everyone’s talking about lattes and pies, I love using pumpkin in savory ways. This creamy pumpkin pasta sauce has become one of my favorite healthy pumpkin recipes to make during fall. It’s cozy, deeply flavorful, without any cream or dairy, and you can use it for lasagna, gnocchi, or even meatballs.
I made this dish on a chilly Colorado evening. I wanted something creamy and satisfying but still nourishing. I had leftover roasted pumpkin from another dish, so why not make a sauce? What came out was silky, savory, and so rich in flavor that I added it to my list of fall comfort foods right away.
This sauce is perfect for pasta, lasagna layers, drizzled over gnocchi, or even paired with tender meatballs. It’s an easy-to-make, no-cream, vegan-friendly, gluten-free, dairy-free, and paleo-friendly recipe that captures the best of the fall season, and it is very yummy!
Why You’ll Love This Recipe
- It is rich without being heavy, nourishing without being bland, and comforting without any guilt.
- You can toss it with your favorite pasta, layer it into a lasagna, or use it as a base for baked casseroles.
- It’s also a great make-ahead option for Thanksgiving or weeknight dinners.
- Easy to reheat, as it retains its creamy texture even after a few days.
Ingredients for Pasta With Creamy Pumpkin Sauce
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Did you know?
Sage and pumpkin are the ultimate fall flavor duo. Sage’s earthy, peppery notes balance pumpkin’s natural sweetness, creating a cozy, savory harmony. Together they taste warm, comforting, and perfectly balanced.
How to Make Pasta With Creamy Pumpkin Sauce
- Roast the pumpkin at 400°F for 50 minutes or until golden and fork-tender.
- Meanwhile, in a large skillet, I sauté the sliced leeks in olive oil until soft and slightly caramelized.
- Add minced garlic, black pepper, red pepper flakes, sage, and thyme.
- Once everything is fragrant, transfer it to a blender along with the roasted pumpkin, nutritional yeast, and a bit of warm vegetable broth or water. Add a bit of lemon juice or apple cider vinegar at the end to balance teh flavor.
- Cook pasta according to the instructions.
Ingredient Substitutions
- Leek: Use yellow onion or shallots instead.
- Olive oil: Coconut oil, or avocado oil all work well.
- Sage and thyme: Use rosemary or a bit of Italian seasoning if that’s what you have. But fresh herbs are best. They give the dish all the flavor.
- Nutritional yeast: If you’re not vegan, you can use grated Parmesan or pecorino.
- Pumpkin puree: Try butternut squash or sweet potato puree.
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Chef Angie’s Tips
- If your sauce feels too thick, add a little broth or reserved pasta water to thin it out.
- Add sautéed mushrooms, spinach, or kale for extra veggies.
- This sauce pairs beautifully with pan-seared chicken, beef meatballs, roasted turkey, or chickpea stew.
Ways to Serve
- Layer it into a lasagna instead of tomato sauce.
- Spoon it over gnocchi with fried sage leaves and toasted hazelnuts.
- Toss it with meatballs for a cozy fall dinner.
- Use it as a base for baked casseroles or roasted vegetables.
- Serve it as a side dish for Thanksgiving or other holiday meals.
Storage
Store any leftover sauce in an airtight container in the fridge for up to 4 days. You can also freeze it for up to a month, just thaw and reheat gently on the stove. If it thickens too much, add a splash of water or broth to thin it out.
Equipment
- Large skillet or cast iron
- Wooden spoon
- Whisk
- High-speed blender
- Large pot
- Strainer
FAQ
Can I use homemade pumpkin puree?
Absolutely! If you have roasted pumpkin on hand, just blend in teh food processor until smooth. It is best to use freshly roasted pumpkin because it’ll make the sauce even more flavorful.
Can I add protein?
Definitely! Add sautéed shrimp, grilled chicken, or white beans for an extra boost.
What pasta works best?
I love pairing this sauce with penne, rigatoni, or fettuccine, but it also works wonderfully with gluten-free gnocchi or zucchini noodles for a lighter option.
If you love all things pumpkin as much as I do, share this creamy pumpkin pasta sauce with a friend or save it for later; it’s the kind of recipe you’ll want to make on repeat every fall. Pin it to your healthy pumpkin recipes board, share it on your favorite social platform, or bookmark it for Thanksgiving inspiration.
Every spoonful of this savory, creamy, no-cream pumpkin sauce celebrates the best of the fall season, nourishing, cozy, and full of flavor. This is one of those pumpkin recipes that proves comfort food can absolutely be healthy, elegant, and easy to make.
Pasta With Creamy Pumpkin Sauce
Ingredients
- 3 cups Pumpkin puree
- 1 Leek chopped
- 1 tbsp Garlic minced
- 2 tbsp Thyme chopped
- 2 tbsp Sage chopped
- 1/4 tsp Black pepper
- 1/4 tsp Red pepper flakes
- 2 tbsp Olive oil
- 1/2 tsp Salt
- 1/4 cup Nutritional yeast optional or parmesan
- 1 tbsp Apple cider vinegar
- Pasta
Instructions
- Roast the pumpkin at 400°F for 50 minutes or until golden and fork-tender.2. Meanwhile, in a large skillet, I sauté the sliced leeks in olive oil until soft and slightly caramelized.3. Add minced garlic, black pepper, red pepper flakes, sage, and thyme.4. Once everything is fragrant, transfer it to a blender along with the roasted pumpkin, nutritional yeast, and a bit of warm bone broth or vegetable broth water. 5. Add a bit of lemon juice or apple cider vinegar at the end to balance the flavor.
Nutrition
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