• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
  • Spring
  • Recipe Index
  • About
  • Contact

Encore & More logo

menu icon
go to homepage
  • Spring
  • Recipe Index
  • About
  • Contact
  • Connect

    • Facebook
    • Instagram
    • Pinterest
  • search icon
    Homepage link
    • Spring
    • Recipe Index
    • About
    • Contact
  • Connect

    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Main Dishes

    Published: Oct 4, 2022 by Yvonne

    Pumpkin Pasta Sauce

    Jump to Recipe Print Recipe
    pumpkin pasta sauce in grey bowls with sage topping and vintage forks on grey background with props.
    pumpkin pasta sauce in grey bowls with sage topping and vintage forks on grey background with props.
    pumpkin pasta sauce in grey bowls with sage topping and vintage forks on grey background with props.

    Pumpkin season is in full swing, and this pumpkin pasta sauce makes a comforting meal out of the popular fall vegetable. The best part? This creamy sauce does without adding heavy cream or similar, making it naturally vegan.

    pumpkin pasta sauce in grey bowls with sage topping and vintage forks on grey background with props.
    Jump to recipe
    • Ingredients
    • Instructions
    • Pasta Topping Ideas
    • Tips and substitutions
    • Top Tip
    • Recipe FAQs
    • 📖 Recipe

    I’m not a fall and winter person regarding the temperatures. But I love all the produce the colder season has to offer. From fruits like apples and pears to vegetables like sweet potatoes and celery root, there is a bunch of delicious produce the season has to offer. But the fruit vegetable I’m most looking forward to when fall arrives is pumpkin. The orange and beautifully shaped vegetable is a mainstay in my kitchen, and I use it to make all kinds of dishes this time of the year.

    I used fresh pumpkin in this recipe, not pumpkin puree. I like to use ingredients for my meals that are not processed and contain additives. Using raw vegetables and fruits is the best way to do so when cooking. Also, pumpkin puree is not common in Austria because it is not very known. My recipes always start with raw pumpkin, which is easier to prepare than you think. This pumpkin pasta sauce is easy to prepare and does without heavy cream or similar, making it naturally vegan.

    Love to celebrate the season with more pumpkin dishes? Try this deliciously healthy herb roasted butternut squash and vegan pumpkin soup to reap all the benefits of the orange produce.

    Ingredients

    ingredients for pumpkin pasta sauce on grey background.
    • Pumpkin – I used Hokkaido pumpkin for this pasta sauce, but I think it would also work with butternut squash. If using a different type of pumpkin, peel the skin before using it.
    • Garlic – Leave the garlic cloves unpeeled when baking the pumpkin. They get soft and are delicious peeled afterwards when blended with pumpkin.
    • Olive oil – I used extra-virgin olive oil to bake the pumpkin and to finish up the sauce in the pan.
    • Pasta – To add more complex carbs to the dish, I used whole wheat pasta in this recipe. Low-carb pasta made of chickpeas, beans or lentils is also great to keep this dish healthy.
    • Nutmeg – Freshly grind the nutmeg instead of using already ground one if possible. The flavour is so much better and goes so well with the pumpkin.
    • Cayenne pepper (optional) – If you like it spicy, add some cayenne pepper to the dish.

    Instructions

    Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.

    Dice the pumpkin into bite-sized chunks and place them on a baking sheet with the garlic, leaving the skin on. Drizzle over one tablespoon of the olive oil and season with salt, pepper, nutmeg and cayenne pepper. Bake for 20 minutes until tender.

    Take the pumpkin out of the oven and remove the skin from the garlic. Place everything into a tall container or jar and blend with an immersion blender until creamy. Add pasta water until you reach the desired consistency.

    Meanwhile, cook the pasta according to the directions on the package. When you drain the pasta, keep some of the pasta water to use in the sauce later.

    Heat one tablespoon olive oil at medium heat in a pan and add the blended pumpkin. Let simmer for 1-2 minutes and season with salt and pepper if needed.

    Mix with the cooked pasta and serve.

    Pasta Topping Ideas

    This pasta in pumpkin sauce is delicious when eaten just like that but taken to the next level with some fresh and crunchy toppings. Here are some pasta topping ideas:

    • Fresh herbs (e.g. sage, parsley)
    • Grated parmesan
    • Sliced mozzarella
    • Crumbled feta cheese
    • Roasted bacon bits
    • Roasted Chorizo (spicy Spanish sausage)
    • Chopped nuts (e.g. cashews)
    pumpkin pasta sauce in grey bowls with sage topping and vintage forks on grey background with props.

    Tips and substitutions

    • Peeling is not necessary. When using Hokkaido pumpkin or butternut squash, save yourself some peeling. The skin is delicate enough to eat too.
    • This pasta is naturally vegan. Because I don’t use heavy cream or a similar ingredient to reach creamy consistency, this recipe is naturally vegan. After blending, I add some of the reserved pasta water to get an ultra-creamy result.
    • Cook the pasta accordingly. Don’t overcook the pasta. It will continue to cook when drained and tossed into the pasta sauce.
    • Add some toppings. Herbs, cheese, nuts, and more make great additions before serving. Scroll up to get all the delicious pasta topping ideas.

    Top Tip

    Reserve some pasta water when draining the pasta. It is full of starch and perfects the blended pumpkin to reach the desired consistency.

    pumpkin pasta sauce in grey bowls with sage topping and vintage forks on grey background with props.

    Recipe FAQs

    Can I use other types of pumpkin in this recipe?

    Yes, try this pumpkin sauce with butternut squash or other types of pumpkin. When you use a different pumpkin variety, peel the skin before using it, as not every pumpkin skin is thin and eatable.

    Can I use pumpkin puree for this recipe?

    I haven’t tried it, but I think this recipe would also work with pumpkin puree. If using pumpkin puree, skip the steps on preparing the pumpkin, cook the puree in the pan, season and add the pasta.

    Is this recipe vegan?

    Yes, this creamy pumpkin pasta sauce does without dairy, which makes it naturally vegan.

    How do I store this pumpkin pasta?

    This recipe is ideal for meal prep. Store it in an airtight container and keep it in the fridge for up to 5 days. Or freeze it for up to 3 months.

    How do I reheat this pasta sauce?

    Preheat the pumpkin pasta in the microwave for 1-3 minutes until hot. Add a bit of water to the pasta before reheating to keep it creamy.

    📖 Recipe

    pumpkin pasta sauce in grey bowls with sage topping and vintage forks on grey background with props.

    Pumpkin Pasta Sauce

    Yvonne
    Pumpkin season is in full swing, and this pumpkin pasta sauce makes a comforting meal out of the popular fall vegetable. The best part? This creamy sauce does without adding heavy cream or similar, making it naturally vegan.
    Print Recipe Pin Recipe
    Prep Time 10 minutes mins
    Cook Time 5 minutes mins
    Bake Time 20 minutes mins
    Total Time 35 minutes mins
    Course Main Course
    Cuisine American, European
    Servings 2
    Calories 564 kcal

    Ingredients
      

    • 300 g hokkaido pumpkin (2 ½ cups diced)
    • 2 garlic cloves
    • 2 tablespoon extra-virgin olive oil
    • 200 g whole wheat pasta (7 oz)
    • ⅛ tablespoon ground nutmeg
    • ⅛ cayenne pepper
    • salt and pepper to taste

    Topping ideas (optional):

    • Fresh herbs (e.g. sage, parsley)
    • Grated parmesan
    • Sliced mozzarella
    • Crumbled feta cheese
    • Roasted bacon bits
    • Roasted Chorizo (spicy Spanish sausage)
    • Chopped nuts (e.g. cashews)

    Instructions
     

    • Preheat the oven to 200°C (400°F) and line a baking sheet with parchment paper.
    • Dice the pumpkin into bite-sized chunks and place them on a baking sheet with the garlic, leaving the skin on. Drizzle over one tablespoon of the olive oil and season with salt, pepper, nutmeg and cayenne pepper. Bake for 20 minutes until tender.
    • Meanwhile, cook the pasta according to the directions on the package. When the pasta is cooked keep some of the pasta water to use in the sauce later.
    • Take the pumpkin out of the oven and remove the skin from the garlic. Place everything into a tall container or jar and blend with an immersion blender until creamy. Add pasta water until you reach the desired consistency.
    • In a pan, heat one tablespoon olive oil on medium heat and add the blended pumpkin. Let simmer for 1-2 minutes and season with salt and pepper if needed. If the sauce is too thick, add more pasta water.
    • Mix with the cooked pasta and serve with the toppings of your choice.

    Notes

    • When using Hokkaido pumpkin or butternut squash, save yourself some peeling. The skin is delicate enough to eat too.
    • Because I don’t use heavy cream or a similar ingredient to reach creamy consistency, this recipe is naturally vegan. After blending, I add some of the reserved pasta water to get an ultra-creamy result.
    • Don’t overcook the pasta. It will continue to cook when drained and tossed into the pasta sauce.

    Nutrition

    Serving: 1servingCalories: 564kcal
    Tried this recipe?Mention @encore_more or tag #encoremore on Instagram!

    Nutritional values are estimates only calculated with the recipe calorie and nutrition calculator provided by verywellfit.com. The author of this website is not a nutritionist nor a doctor. All nutritional data provided in the recipes and correspondent blog posts are for informational purposes only. Do not use the information as nutritional or medical advice.

    More Healthy Main Dish Recipes

    • easy easter charcuterie board placed on grey background with props and spring flowers.
      Easy Easter Charcuterie Board
    • butternut squash curry in soup bowl with vintage spoon on grey backdrop with props.
      Butternut Squash Curry
    • creamy curry in soup bowl on vintage plate.
      Healthy Chicken Curry
    • caprese tortilla pizza on baking sheet with parchment paper on grey background with wine glass and linen
      Caprese Tortilla Pizza

    Reader Interactions

    Leave a Comment Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I'm Yvonne! Welcome to my world of deliciously healthy food. Here you'll find recipes that are flavourful, seasonal and approachable. Ready to indulge?

    More about me →

    Connect with me

    • Instagram
    • Facebook
    • Pinterest

    Trending Recipes

    • hot aperol in whisky glasses with orange and cinnamon garnish on background with snow.
      Hot Aperol
    • healthy vegetable curry on black bowl with chopsticks on turquoise background.
      Vegan Thai Yellow Vegetable Curry
    • creamy curry in soup bowl on vintage plate.
      Healthy Chicken Curry
    • Middle Eastern-Style Beef Chili
      North African-Style Beef Chili
    • mixed berry compote wit vintage silver spoon on textured dusty rose plate on grey background.
      Healthy Mixed Berry Compote
    • vibrant and spicy mango sauce in weck jar with vintage spoon on grey blue background
      Mango Hot Sauce

    Spring Recipes

    • spicy asian cucumber salad on beige plates with chopsticks and dressing on light background.
      5-Minute Asian Cucumber Salad
    • Salmon Teriyaki Bowl
      Salmon Teriyaki Bowl
    • wild garlic pistachio pesto on a beige plate with a vintage spoon.
      Easy Wild Garlic Pesto (Vegan)
    • lemon herb vinaigrette in clear jar with salads in background.
      Lemon Herb Vinaigrette Dressing
    • Healthyish Carrot Cake Cinnamon Cupcakes
      Healthier Carrot Cake Cupcakes
    • Grain Free Orange Cake Bars
      Grain-Free Orange Cake Bars

    Footer

    ↑ back to top

    More

    About Me

    Disclaimer

    Privacy Policy

    Imprint

    Cookie Policy (EU)

    Accessibility

    Recipe Index

    Breakfast

    Main Dishes

    Snacks & Sides

    Sweet Treats

    Drinks

    Contact

    Have questions or concerns?

    Get in touch

    Copyright © 2023 Encore & More. All rights reserved.

    Manage Cookie Consent
    We use cookies to optimize our website and our service.
    Functional Always active
    The technical storage or access is strictly necessary for the legitimate purpose of enabling the use of a specific service explicitly requested by the subscriber or user, or for the sole purpose of carrying out the transmission of a communication over an electronic communications network.
    Preferences
    The technical storage or access is necessary for the legitimate purpose of storing preferences that are not requested by the subscriber or user.
    Statistics
    The technical storage or access that is used exclusively for statistical purposes. The technical storage or access that is used exclusively for anonymous statistical purposes. Without a subpoena, voluntary compliance on the part of your Internet Service Provider, or additional records from a third party, information stored or retrieved for this purpose alone cannot usually be used to identify you.
    Marketing
    The technical storage or access is required to create user profiles to send advertising, or to track the user on a website or across several websites for similar marketing purposes.
    Manage options Manage services Manage vendors Read more about these purposes
    View preferences
    {title} {title} {title}