Creamy Pumpkin Pasta Sauce

This easy creamy pumpkin pasta sauce is packed with fall flavors. A creamy and delicious twist on an Italian pasta sauce and has no tomato sauce and no heavy cream, almost like a pumpkin alfredo. A delicious autumn meal that your whole family will love.

Welcome to pumpkin season! This creamy pumpkin pasta sauce is a delightful surprise and a great way to add vegetables to your meal. It's an easy recipe that comes together in just 20 minutes, like my 20-minute chicken teriyaki, using simple ingredients to achieve cozy, comforting flavors.

The pumpkin flavor is subtle and harmonious, blending beautifully with the other elements to create a taste sensation that's sure to surprise. It transforms traditional Italian cuisine by infusing it with the rich, earthy notes of pumpkin. The ultimate pasta dish for any occasion.

If you enjoy pumpkin recipes, try my vegan pumpkin ice cream, gluten-free pumpkin bread and my gluten-free pumpkin cookies.

Why You'll Love This Pumpkin Sauce

The perfect way to enjoy the essence of fall in a single dish. the pumpkin flavor shines through, creating a cozy, satisfying meal.

• Quick and easy: this recipe takes just 20 minutes to whip up, making it ideal for weeknight dinners when you're craving a taste of fall.
• Versatile: whether you're a vegan or cheese lover, we've got you covered with substitution options.
• Irresistibly creamy: the combination of pumpkin, coconut milk and a touch of nutritional yeast creates a creamy, luscious sauce that's hard to resist.

Ingredients

• Pasta: I use gluten-free pasta but feel free to use any pasta.
• Olive oil: for lightly sautéing the shallots and garlic. You can also use vegan butter or ghee.
• Shallots: adds a mild oniony flavor to the sauce.
• Garlic cloves: adds an incredible depth of flavor without overpowering the creamy pumpkin sauce.
• Fresh sage leaves: bring an earthy and savory note.
• Pumpkin purée: the star of the show, this key ingredient gives the sauce that lovely pumpkin flavor (do not use pumpkin pie filling).
• Full-fat coconut milk: makes the sauce incredibly creamy (no need for heavy cream or half-and-half).
• Nutritional yeast: adds a cheesy, nutty flavor (vegan-friendly). Parmesan cheese works well too.
• Vegetable broth: (or chicken broth) to reach your desired sauce consistency with added flavor. Pasta water works well too.

See recipe card below for all ingredients and quantities.

Substitutions and Variations

I have not tested this recipe with other substitutions or variations. If you replace or add any ingredients, please share how it turned out in the comments below!

How to Make Easy Pumpkin Pasta Sauce

1. Cook pasta in a large pot of boiling salted water until al dente, following package directions. Reserve a cup of pasta cooking liquid before draining, or use vegetable broth to thin.

2. Sauté the shallots over medium-high heat for 2-3 minutes until they become translucent.

3. Add the garlic, sage, paprika, sea salt and black pepper. Sauté for an additional minute, releasing those enticing aromas.

4. Reduce to medium-low heat. Whisk in the pumpkin purée.

5. Add coconut milk and stir.

4. Add nutritional yeast. Stir constantly until the sauce thickens, about 3 minutes.

5. Garnish with fresh or crispy sage leaves, red pepper flakes and salt to taste.

Expert Tips

• Cooking the sauce: to avoid watery sauce, make sure to cook until it thickens and reduces. This will intensify the flavors and create a perfect, creamy consistency.
• Fresh sage leaves: frying a few leaves until they're crispy can be a fantastic garnish for your pasta dish.
• Pasta water vs vegetable stock: reserved pasta cooking liquid works great in this sauce. Vegetable stock will add extra flavor when creating that silky texture.
• Homemade pumpkin purée: make sure it's well-drained or cook it a bit longer to remove excess moisture.
• Reheating: it's best to gently reheat leftovers in a pan with a splash of water or broth rather than the microwave. The microwave can dry out the sauce.

Common Questions