Healthy Pumpkin Pasta Sauce Recipe
I’m absolutely obsessed with pumpkin in all its forms—whether it’s sweet treats like pies or savory dishes like this velvety Healthy Pumpkin Pasta Sauce. When you blend roasted pumpkin with cream, you get this rich, velvety sauce that clings perfectly to pasta, making every bite pure comfort.
Plus, it’s packed with nutrients like vitamin A, fiber, and antioxidants, so it’s as good for your body as it is for your taste buds. This sauce is my go-to for cozy fall dinners, and I know you’ll love how easy and delicious it is!
Why Will You Love This Recipe?
- It’s a cozy fall hug in a bowl. The warm, earthy pumpkin flavor paired with creamy texture is perfect for chilly evenings. It’s like autumn on a plate!
- Healthy and nutritious. Loaded with vitamin A, fiber, and antioxidants from the pumpkin, this sauce is a wholesome choice. You can feel good about indulging in it.
- So versatile. This sauce works with any pasta shape or even as a base for casseroles. It’s a great way to sneak more veggies into your meals.
Recipe Variations
- Make it vegan. Swap the cream for coconut milk or a plant-based cream alternative. It keeps the creamy texture while making it dairy-free.
- Add some protein. Toss in grilled chicken, shrimp, or crispy pancetta for a heartier dish. It adds a nice contrast to the smooth sauce.
- Spice it up. Sprinkle in some red pepper flakes or a pinch of cayenne for a subtle kick. It balances the sweetness of the pumpkin beautifully.
Tools You’ll Need
- Baking sheet. You’ll need this to roast the pumpkin to bring out its natural sweetness. Line it with parchment for easy cleanup.
- Blender or food processor. This is key for getting that silky-smooth sauce texture. A high-powered blender works best for a creamy result.
- Large skillet. Perfect for sautéing the onion and garlic and warming the sauce with the pasta. A deep one makes tossing everything together easier.
FAQ
Can I Freeze This Pumpkin Pasta Sauce?
Yes, the sauce freezes beautifully! Let it cool, then store in an airtight container or freezer bag for up to 3 months; thaw in the fridge and reheat gently on the stove.
How Do I Store Leftovers?
Keep leftover sauce (without pasta) in an airtight container in the fridge for up to 4 days. Reheat in a skillet over low heat, adding a splash of milk or water to loosen it up.
How Long Does It Last?
The sauce stays fresh in the fridge for about 4 days. If frozen, it’s good for up to 3 months, as mentioned above.
What Should I Serve with This Dish?
Pair it with a fresh green salad or some garlic bread for a complete meal. A glass of white wine, like a Pinot Grigio, complements it perfectly.
Is This Suitable for Specific Diets?
It’s vegetarian and can be made gluten-free by using gluten-free pasta. For vegan, swap cream for a plant-based alternative; it’s not keto or paleo due to the carbs in pasta and pumpkin.
Can I Use Canned Pumpkin?
Yes, canned pumpkin puree works in a pinch—use about 1 ½ cups. It saves time but won’t have the same roasted depth as fresh pumpkin.
Can I Add Other Veggies?
Absolutely, try blending in roasted carrots or sweet potatoes for extra sweetness. Just roast them with the pumpkin for a seamless flavor.
Other Recipes You’ll Love
- Pumpkin Chipotle Roasting Sauce
- Pumpkin Cheesecake Bars
- Savory Pumpkin Bread
- Pumpkin Soup With Coconut Milk
- Pumpkin Pie Tacos
- Gooey Pumpkin Bars
- Pumpkin Sheet Cake with Cinnamon and Orange
Healthy Pumpkin Pasta Sauce
Ingredients
- 1/2 Hokkaido pumpkin about 1.5 lbs
- Olive oil for roasting and sautéing
- 1 medium onion
- 4 garlic cloves
- 1 1/4 cups heavy cream 10% fat
- 2/3 tsp salt
- 1/3 tsp black pepper
- 1/3 tsp ground cumin
- 1/2 tsp ground turmeric
- 10 oz pasta any shape
Instructions
- Preheat oven to 350°F. Cut the pumpkin into chunks, drizzle with olive oil, sprinkle with a pinch of salt, and roast on a parchment-lined baking sheet for about 40 minutes, until soft.
- Finely chop the onion and garlic. Sauté in a skillet with a drizzle of olive oil over medium heat until golden brown.
- Peel the roasted pumpkin and add it to a blender with the sautéed onion, garlic, cream, salt, pepper, cumin, and turmeric. Blend until smooth and creamy.
- Cook the pasta according to package instructions. Drain and set aside.
- Warm the pumpkin sauce in a deep skillet over low heat, add the cooked pasta, and toss to coat. Serve immediately and enjoy!
