This creamy pumpkin pasta sauce recipe is healthy, hearty, and savory – Comfort food at its finest! Coat this thick rich sauce over your favorite pasta for the ultimate fall dinner. Dairy free, vegan friendly, gluten free option.
What's more comforting than a big bowl of creamy pasta? This easy recipe is perfect for when you want an elevated dinner but only have 30 minutes.
This was actually one of the first recipes on my blog back in 2017. Since then (it's now October 2021) it's still one of my seasonal favorites!
Pumpkin Pasta Sauce without Cream
Of course, there's no cream or milk in here! The recipe does call for dairy-free butter but feel free to use olive oil or refined coconut oil instead.
The original recipe didn't call for creating a roux but I really think it makes a difference. A roux is simply the method of heating oil or butter then whisking in flour. To avoid clumps, stir in cold [plant-based] milk! This helps the sauce thicken up.
Don't be intimidated! Let me walk you through it.
- Step 1: Cook pasta, once cooked, drain and reserve some cooking water.
- Step 2: Melt butter, cook onion and garlic, then stir in flour. Add milk and cook for a couple minutes.
- Step 3: Add pumpkin puree, rosemary, paprika, salt, pepper, and any other seasonings you want.
- Step 4: Stir in cooked pasta, coat with pumpkin sauce, add in reserved water until your desired consistency is reached.
That's it, then enjoy and do a little happy dance because it's so dang delicious.
Ingredient Notes
I recently asked on Instagram stories what type of non-dairy milk is typically in your kitchen. I was surprised by the amount of y'all who said oat milk!
One of the great things about this recipe is that it's super versatile and easy to adapt. Here are a few notes about different types of alternatives that will work for this recipe.
- Dairy free butter: Any vegan butter will work here, or use a neutral tasting oil.
- All purpose flour: If you're gluten free, simply use a gluten free 1-for-1 flour.
- Coconut milk: I love using canned coconut milk in this recipe but if you don't have that on hand feel free to use oat milk, soy milk, flax milk, almond milk, or whatever you have in your fridge/pantry.
- Nutritional yeast: This optional ingredient seasons the dish with a subtle nutty, cheesy flavor.
FAQ, Variations, and Substitutions
Zucchette means small pumpkins and that's what these adorable pasta shapes look like! You could also use fettuccine for a pumpkin alfredo. Spaghetti, penne, shells, and rigatoni are all great options too.
For this recipe, canned coconut milk gives the sauce a gorgeous silky smooth texture and consistency. I've made this meal with several different types of milk, so use what you have!
Store leftovers in an airtight container in the fridge for a few days. To reheat, stir in a little extra water or non dairy milk, then place in the microwave, warming in 30 second increments.
Related Recipes
- Butternut Squash Mac and Cheese
- Vegan Vodka Sauce (Penne alla Vodka)
- One Pot Creamy Red Lentil Pasta
- Asparagus and Hummus Pasta
- Easy Homemade Spaghettios
I hope you enjoy this dairy free pumpkin pasta sauce as much as we do! It's the ultimate cozy autumn meal.
Creamy Pumpkin Pasta Sauce Recipe (Vegan)
Ingredients
- 8 ounces pasta of choice
- 1 tablespoon dairy-free butter
- ¼ onion chopped
- 2 garlic cloves minced
- 2 tablespoons flour
- 1 cup coconut milk (or milk of choice)
- ½ cup pumpkin puree
- 1 tablespoon nutritional yeast optional
- 1 teaspoon rosemary
- 1 teaspoon paprika
- Salt and pepper to taste
Instructions
- Cook pasta according to package direction. Once cooked al dente, drain, reserving about 1 cup water.
- As the pasta cooks, melt dairy-free butter in a saucepan or skillet. Add onion and let cook until soft and translucent. Add garlic and cook until fragrant.
- Stir in flour to create a roux, stream in dairy-free milk, and stir together. Bring to a low boil then add in remaining ingredients. Let cook for about 10 minutes, until thickened.
- Add cooked pasta to sauce and stir together to coat. Add desired amount of reserved pasta water until you reach desired pasta sauce consistency. Taste and adjust seasoning, if needed. Serve warm and enjoy!
Suggested products:
Amanda at The Light Owl
Jenna this sounds so good! I love savory pumpkin. I’d love to make this.
Jenna | The Urben Life
Ahh thanks!! I hope you give it a try soon 🙂 It's sooo creamy!
Susie Liberatore
this looks so great! I love all things pumpkin thanks for sharing! https://mylogicalliving.com/
Jenna | The Urben Life
Thank you 🙂
Ashley
Yay pumpkin season! ? This looks delicious. I'll have to give it a try. I look forward to more yummy recipes.
Jenna | The Urben Life
Woo hoo, thank you!! 🙂
jennyblaisdellblog
This sounds so yummy and perfect for fall.
Jenna | The Urben Life
Yay, thanks so much 🙂
thisisourlife
This looks and sounds amazing. Now if I could just get my picky eaters on board!
Jenna | The Urben Life
Thanks so much! I hope you all enjoy 🙂
Emily @ The Southern Belle Blogs
Mmm! I'm definitely going to remember this recipe!
Jenna | The Urben Life
Yay 🙂
Crystal // Dreams, etc.
I'm so ready for pumpkin everything and this looks delicious! Pinned it for later!
Jenna | The Urben Life
Yaaas! Thank you 🙂 Enjoy!!
Kristen Jones
This sounds heavenly! I definitely need to try making this.
Jenna | The Urben Life
It's soo creamy and delicious!! Enjoy 🙂 Let me know what you think!
Shevoneese
I'm a huge lover of pasta so I'm super excited to try this recipe.
Jenna | The Urben Life
Same here 🙂 Let me know what you think!
Paula @ I'm busy being awesome
It's the season for pumpkin everything! Sign me up 🙂 how much pasta did you use when you made this recipe? I can't wait to try it! I would love to see the dairy free pumpkin spice latte on your next post. That sounds delicious.
Jenna | The Urben Life
Awesome 🙂 I cooked about 2-3 cups pasta for 4 servings. Yay!! I'm planning on posting that in the coming weeks.
The Darling Dahlia
Oh mylanta! This looks so delicious and hearty! I am also so excited for Fall. Boots, scarves! Fall is my favorite season. I'd love to see some muffin recipes!
Jenna | The Urben Life
Thank you 🙂 I'm thinking pumpkin or apple muffins... Maybe both haha
Marissa
Omg I've never heard of this before!! I guess this is a must since it's fall, and pumpkin everything is trending. 🙂 I wouldn't mind trying this!
Jenna | The Urben Life
Haha totally! I hope you give it a try 🙂
Becca
Pinning for later! I'm intrigued and I think I can pretty easily convince my toddlers to be as well. 🙂
Jenna | The Urben Life
Yay!! I hope everybody enjoys it 🙂
Sara Moffat
This looks LUSH!!
Jenna | The Urben Life
Heck yes!!!
Jillian
Ok, we're definitely gonna have to try this!!! Looks SO good!
Jenna | The Urben Life
So happy to hear that 🙂 Thanks!!
Candy & Crystal
OMG I totally need to try this. Such a unique recipe and perfect for the upcoming fall.
Jenna | The Urben Life
Yes, you do!! Enjoy 🙂
Yolanda
What a great combination of spices and I love that this is healthy... that you've used coconut milk instead of cream.
Jenna | The Urben Life
Thank you!! Totally 🙂 Enjoy!
bethany dean
This looks sooooo good! Perfect for this weather <3
Jenna | The Urben Life
Thank you 🙂
savannah_s
Can't wait to try this! Yum!
Jenna | The Urben Life
I hope you try it 🙂 Thanks!
gillianmann
I cannot wait to try this!! Fall is my favorite time of the year for food! Pumpkin EVERYTHING 😀
Jenna | The Urben Life
Woo hoo, same here!! 🙂 Enjoy!
Leigh Suznovich
Oh I love any pasta and anything pumpkin, so this is pretty much my dream dish! Can't wait to try it.
Jenna | The Urben Life
Me too haha! Enjoy 🙂
jamiengrose
This looks delicious. I've never thought of pairing coconut milk with pumpkin, but I like it! And orecchiette is my fave!
Jenna | The Urben Life
Thanks so much! 🙂
socialoutwork
Thanks for sharing.!!
Jenna | The Urben Life
You're welcome 🙂