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    Home » Pasta Dishes

    Pumpkin Pasta Sauce (Dairy-Free)

    Published: Nov 15, 2022 by Mariah Mandile

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    Pumpkin Pasta Sauce is incredibly rich and creamy! This easy weeknight dinner is one of my favorite fall comfort foods. It's made with real pumpkin, fresh sage, and comes together in less than an hour!

    Fork twirling fettucine with pumpkin pasta sauce.

    Disclaimer: Some of the links in this post are affiliate links, which means I make a small commission if you choose to purchase through qualifying links.

    Jump to:
    • Why you'll love this recipe!
    • 🍴Ingredient Notes & Substitutions
    • 🍴Step by Step Instructions
    • Expert Tips
    • Topping Ideas
    • How to store leftovers
    • Recipe Card
    • Want more recipes?
    • 💬 Reviews

    Why you'll love this recipe!

    I know pumpkin is traditionally used in dessert recipes like Pumpkin Bread, Pumpkin Pie Bars, or Pumpkin Muffins, but trust me when I say that this savory version is AMAZING.

    Easy - It may look and taste like this dish came from a restaurant, but this creamy pumpkin sauce comes together in less than an hour. It's the perfect easy weeknight dinner!

    Healthy - You only need a few ingredients to make this decadent dish! It's a great option for anyone who is vegan, dairy-free, or gluten-free!

    Comforting - There is truly nothing better than a warm, cozy bowl of pasta on a chilly fall day.

    🍴Ingredient Notes & Substitutions

    Ingredients measured out for pumpkin pasta sauce.
    • Gluten-Free Pasta - Any pasta shape will work with this recipe! Jovial makes a variety of shapes like Fusilli, Fettucine, and Penne. For a Paleo or Whole30 option, serve with zucchini noodles or spaghetti squash.
    • Pumpkin Puree - Any canned pumpkin puree will work - just make sure it's not pumpkin pie filling!
    • Full Fat Coconut Milk - I love using full fat coconut milk because it takes the place of butter and heavy cream. It's rich, flavorful, and makes the sauce very creamy.
    • Sweet Onion - Caramelizing the onion with sage gives this dish an amazing flavor!
    • Fresh Sage - You can also use frozen! I freeze herbs from my summer garden.
    • Garlic - Fresh garlic works best, but you could swap for about ½ teaspoon of garlic powder.
    • Olive Oil - You could also use coconut oil or avocado oil. I prefer using Extra Virgin Olive Oil in my sauce recipes.
    • Spices - You'll need salt, paprika, and dash of cinnamon for flavor!

    🍴Step by Step Instructions

    Step 1: Cook Onions & Garlic

    Start by cooking diced onion, minced garlic, and sage with olive oil. Stir around for a few minutes until fragrant.

    Sweet onions and sage with olive oil cooking in large pan.

    Step 2: Add in sauce ingredients

    Next, pour in pumpkin puree, full fat coconut milk, paprika, salt, and cinnamon. Stir for a few minutes on medium heat.

    Pumpkin pasta sauce cooking in large pan.

    Step 3: Simmer & Serve

    Then, cover pan and let simmer on low for about 25-30 minutes. Stirring occasionally.

    Finally, make the gluten-free pasta according to package instructions. When it's done, pour cooked pasta into the sauce and stir until completely coated!

    Fettucine mixed into creamy pumpkin pasta sauce.

    Expert Tips

    • Use an immersion blender or regular blender to puree the sauce for a super creamy texture. (You can also serve as is!)
    • Stir in a little pasta water if the sauce is too thick. You could also use vegetable broth or chicken broth!
    • For the best result, allow the sauce to simmer for at least 20-30 minutes. The longer it cooks, the more flavorful it will be.
    • Cook pasta until it's al dente. It will absorb some of the sauce as it sits!
    • I do not recommend adding all pasta into the sauce unless you're planning to finish it that day. As it sits, the gluten-free pasta can get soggy.

    Topping Ideas

    • Toasted Walnuts, Chopped
    • Fresh Sage
    • Roasted Chicken
    • Grilled Chicken
    • Chicken Sausage
    • Pumpkin Seeds
    • Chopped Cashews
    • Fresh Cracked Black Pepper
    Ceramic plate with fettucine tossed in creamy pumpkin pasta sauce.

    How to store leftovers

    Refrigerate

    Store the leftover sauce in an airtight container. (I prefer glass containers.) The sauce will stay fresh for about 4-5 days in the refrigerator.

    Freeze

    You can also freeze leftover sauce for later! It will stay fresh for about 2-3 months.

    Re-heat

    To reheat, just add it to the stovetop in a pan on medium/low heat. Stir until it's warm. 

    How to store cooked gluten-free pasta

    If you're using gluten-free pasta, I recommend not storing it with the sauce because it tends to get soggy. Store the pasta with a generous amount of olive oil in a separate container.

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    After you make this Pumpkin Pasta Sauce Recipe, make sure to leave a comment & rate the recipe!

    Recipe Card

    Fork twirling fettucine with pumpkin pasta sauce.

    Pumpkin Pasta Sauce Recipe

    Pumpkin Pasta Sauce is incredibly rich and creamy! This easy weeknight dinner is one of my favorite fall comfort foods. It's made with real pumpkin, fresh sage, and comes together in less than an hour!
    5 from 2 votes
    Prevent your screen from going dark
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    Prep Time 15 mins
    Cook Time 30 mins
    Total Time 45 mins
    Course Main Course, Sauce
    Cuisine American, Italian
    Servings 4
    Calories 507 kcal

    Equipment

    • 1 Large Pan

    Ingredients
      

    • 9 Ounces Gluten-Free Pasta I used Jovial fettucine!
    • 15 Ounces Pumpkin Puree Make sure it's not pumpkin pie filling!
    • 13.5 Ounces Full Fat Coconut Milk 1
    • 1 Sweet Onion, Diced
    • ⅓ Cup Fresh Sage You can also use frozen! I freeze herbs from my summer garden.
    • 3-4 Cloves of Garlic, Minced
    • 1 Tablespoon Olive Oil
    • 1 Teaspoon Salt
    • ¼ Teaspoon Paprika
    • ¼ Teaspoon Cinnamon

    Instructions
     

    • Start by cooking diced onion, minced garlic, and sage with olive oil. Stir around for a few minutes until fragrant.
    • Next, pour in pumpkin puree, full fat coconut milk, paprika, salt, and cinnamon. Stir for a few minutes on medium heat.
    • Then, cover pan and let simmer on low for about 25-30 minutes. Stirring occasionally.
    • Finally, make the gluten-free pasta according to package instructions. When it's done, pour cooked pasta into the sauce and stir until completely coated!

    Notes

    Expert Tips

    • Use an immersion blender or regular blender to puree the sauce for a super creamy texture. (You can also serve as is!)
    • Stir in a little pasta water if the sauce is too thick. You could also use vegetable broth or chicken broth!
    • For the best result, allow the sauce to simmer for at least 20-30 minutes. The longer it cooks, the more flavorful it will be.
    • Cook pasta until it's al dente. It will absorb some of the sauce as it sits!
    • I do not recommend adding all pasta into the sauce unless you're planning to finish it that day. As it sits, the gluten-free pasta can get soggy.
    ** See full post for more information and step by step photos.

    Nutrition

    Serving: 1ServingCalories: 507kcalCarbohydrates: 65gProtein: 10gFat: 26gSaturated Fat: 19gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gSodium: 641mgPotassium: 543mgFiber: 5gSugar: 8gVitamin A: 16556IUVitamin C: 10mgCalcium: 74mgIron: 6mg
    Keywords easy pumpkin pasta sauce, pumpkin pasta sauce recipe, pumpkin sauce recipe, vegan pumpkin pasta sauce
    Did you make this recipe?Tag @freshwaterpeaches on Instagram!

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    Reader Interactions

    Comments

    1. Summer

      November 15, 2022 at 12:47 pm

      5 stars
      LOVE IT!

      Reply
    2. Kim

      November 15, 2022 at 6:15 pm

      5 stars
      Absolutely delicious and super easy to make! I ended up adding some sausage for a little extra protein and it was great but the sauce is amazing on its own. 100% making this again!

      Reply

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    Hi, I'm Mariah!

    Welcome! I'm so happy you're here. My name is Mariah - I'm a holistic health coach and recipe developer based in Connecticut. I love all things gut health, clean living, and I have a slight obsession with chocolate! Here you'll find simple and easy to make gluten-free, dairy-free recipes that your whole family will love!

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