Name: Creamy Pumpkin Pasta Sauce
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Italian-Inspired
Ingredients: 2 tbsp olive oil or vegan butter; 3 garlic cloves, minced; 1 shallot or 1/2 yellow onion, finely chopped; 1 cup canned pumpkin puree (not pumpkin pie filling); 3/4 cup vegetable broth or chicken broth; 1/2 cup heavy cream or coconut cream; 1/4 cup grated Parmesan or 2 tbsp nutritional yeast (optional); 1/8 tsp ground nutmeg; Salt and black pepper to taste; Fresh sage or thyme (optional, for garnish); 12 oz cooked pasta of choice (fettuccine, penne, rigatoni)

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This Creamy Pumpkin Pasta Sauce is one of my go-to fall comfort meals. It’s velvety, rich, and packed with cozy autumn flavors—without being overly heavy. I love how the pumpkin adds a natural sweetness and silkiness to the sauce, making it a delicious and seasonal twist on classic creamy pasta.

Why You’ll Love This Recipe

I love how quick and comforting this sauce is. It transforms basic pasta into something hearty and flavorful with very little effort. The pumpkin gives the sauce a beautiful golden hue and a slightly sweet earthiness, which pairs so well with garlic, herbs, and a touch of cream or dairy-free alternatives. It’s also easy to customize and works great for weeknight dinners.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

Olive oil or vegan butter
Garlic cloves, minced
Shallots or yellow onion, finely chopped
Canned pumpkin puree (not pumpkin pie filling)
Vegetable broth or chicken broth
Heavy cream or coconut cream (for vegan version)
Grated Parmesan or nutritional yeast (optional for vegan)
Ground nutmeg
Salt and black pepper
Fresh sage or thyme (optional, for garnish)
Cooked pasta of choice (fettuccine, penne, rigatoni)

Directions

I heat olive oil in a large skillet over medium heat and sauté the garlic and shallots until soft and fragrant.
I stir in the pumpkin puree and cook for a couple of minutes to deepen the flavor.
I add the broth and stir until the mixture is smooth.
I pour in the cream and mix well, then season with salt, pepper, and a pinch of nutmeg.
I let the sauce simmer for about 5–7 minutes until slightly thickened.
I stir in the Parmesan or nutritional yeast if using, then toss in the cooked pasta until coated.
I serve immediately with fresh herbs sprinkled on top and extra cheese, if I feel fancy.

Servings and timing

This recipe makes enough for 4 servings and takes about 25 minutes total (10 minutes prep, 15 minutes cooking).

Variations

I add sautéed mushrooms, spinach, or roasted red peppers for extra veggies.
For a spicy kick, I stir in a bit of red pepper flakes.
Sometimes I blend roasted garlic into the sauce for deeper flavor.
If I want protein, I toss in grilled chicken, shrimp, or white beans.

Storage/Reheating

I store leftovers in an airtight container in the fridge for up to 3 days. The sauce may thicken as it sits, so when I reheat it on the stove or in the microwave, I stir in a splash of broth or milk to loosen it up. I don’t recommend freezing, as the texture can change with dairy or cream.

FAQs

Can I make this sauce ahead of time?

Yes, I often make the sauce a day in advance and keep it in the fridge. It reheats well and the flavors deepen overnight.

Is this sauce vegan?

It can be! I just use coconut cream or another plant-based cream and swap Parmesan for nutritional yeast or vegan cheese.

What pasta shape works best?

I like using pasta with texture—rigatoni, fettuccine, or shells—to help the sauce cling better. But any shape works.

Can I use homemade pumpkin puree?

Absolutely. I just make sure it’s well blended and not too watery for a smooth sauce.

How can I make it more savory?

I add extra garlic, a splash of soy sauce or miso, or a few sautéed mushrooms for umami depth.

Conclusion

This Creamy Pumpkin Pasta Sauce is a simple, cozy way to celebrate fall flavors. It’s rich without being heavy, customizable, and always satisfying. Whether I’m making a quick dinner or serving guests, it brings comfort and elegance to any plate of pasta.