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Creamy Pumpkin Pasta Sauce – Healthyish Foods

Creamy Pumpkin Pasta Sauce

This creamy pumpkin pasta sauce recipe is quintessential fall. It’s smooth, creamy and loaded with pumpkin flavor. Pour this creamy pumpkin pasta sauce over your favorite al dente pasta and you’re in for a quick and delicious dinner. This recipe comes together in under 30 minutes too.
5 from 4 votes
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  • 8-10 ounces pasta, al dente
  • 2 tablespoons butter, salted
  • ½ cup shallots, diced small
  • 1 tablespoon garlic, minced
  • 1 cup pumpkin puree, not pumpkin pie mix
  • 1 teaspoon salt
  • ½ teaspoon pumpkin pie spice
  • ¼ teaspoon black pepper
  • ½ teaspoon red pepper flakes, optional
  • ¼ - ½ cup pasta water
  • ½ cup heavy cream
  • ¼ cup grated parmesan cheese


  • pasta pot
  • saucepan
  • colander


  • Boil a pot of water and cook the pasta al dente.
  • Reserve ½ cup of pasta water for the sauce.
  • Drain off the remaining water using a colander. Set aside.
  • In a large, non-stick saucepan, over medium heat, add the butter, minced garlic and diced shallots.
  • Once the shallots are translucent, add the pumpkin puree, pumpkin pie spice, salt and pepper. Stir well.
  • Next, add some of the reserved pasta water. I ended up using ½ cup.
  • Then, add the heavy cream and grated parmesan cheese. Stir until the cheese is fully melted.
  • Once the sauce is ready, add the cooked pasta and toss until its well coated. Top with red pepper flakes and extra grated cheese.
  • Serve hot.


Serving: 1serving, Calories: 240kcal, Carbohydrates: 15g, Protein: 5g, Fat: 19g, Saturated Fat: 12g, Polyunsaturated Fat: 1g, Monounsaturated Fat: 5g, Trans Fat: 1g, Cholesterol: 61mg, Sodium: 1047mg, Potassium: 461mg, Fiber: 4g, Sugar: 7g, Vitamin A: 10521IU, Vitamin C: 10mg, Calcium: 132mg, Iron: 2mg