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Creamy Pumpkin Pasta Sauce

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This Creamy Pumpkin Pasta Sauce is the perfect cozy fall dinner—rich, velvety, and full of seasonal flavor. Made with pumpkin puree, garlic, and a touch of cream (or plant-based alternative), this easy sauce transforms any pasta into a warm, comforting meal in under 30 minutes. Ideal for weeknights, entertaining, or meatless meals, it’s a delicious twist on a classic creamy pasta dish.

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)

Instructions

  1. Heat olive oil in a large skillet over medium heat. Sauté garlic and shallots until soft and fragrant.
  2. Stir in pumpkin puree and cook for 2–3 minutes to deepen flavor.
  3. Add broth and stir until smooth.
  4. Pour in cream and mix well. Season with salt, black pepper, and a pinch of nutmeg.
  5. Let sauce simmer for 5–7 minutes until slightly thickened.
  6. Stir in Parmesan or nutritional yeast, if using.
  7. Add cooked pasta and toss to coat.
  8. Serve immediately with fresh herbs and extra cheese if desired.

Notes

  • Add sautéed mushrooms, spinach, or red peppers for extra veggies.
  • Stir in red pepper flakes for heat.
  • Blend in roasted garlic for deeper flavor.
  • Add grilled chicken, shrimp, or white beans for protein.
  • Reheat gently with a splash of broth or milk if sauce thickens in storage.

Nutrition

Find it online: https://cookedbymaya.com/creamy-pumpkin-pasta-sauce/