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    Home » Food and Drink » Pasta

    Pumpkin Pasta Sauce

    September 9, 2017 by Jenna Urben 47 Comments

    Jump to Recipe Print Recipe

    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

    Which pasta should I use?

    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.

    What's the best type of dairy free milk?

    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!

    What do I do with leftovers?

    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)

    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.
    5 from 1 vote
    Print Recipe Pin Recipe
    Prep Time 15 mins
    Cook Time 15 mins
    Total Time 30 mins
    Course Main Course
    Servings 6 servings

    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
    Prevent your screen from going dark while you're cooking!

    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!
    Did you make this recipe?Please leave a star rating or review in the form below, then snap a picture and tag me @theurbenlife on Instagram!

    Suggested products:

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    About Jenna Urben

    Jenna Urben is the recipe developer, content creator, and storyteller behind The Urben Life. She has over 10 years experience adapting family favorite meals to fit allergy-friendly diets. Join Jenna as she shares delicious dairy-free recipes that are easy to follow with plenty of tips and alternatives.

    Reader Interactions

    Comments

    1. Amanda at The Light Owl

      October 02, 2017 at 7:28 pm

      Jenna this sounds so good! I love savory pumpkin. I’d love to make this.

      Reply
      • Jenna | The Urben Life

        October 03, 2017 at 2:07 pm

        Ahh thanks!! I hope you give it a try soon 🙂 It's sooo creamy!

        Reply
    2. Susie Liberatore

      September 14, 2017 at 2:23 pm

      this looks so great! I love all things pumpkin thanks for sharing! https://mylogicalliving.com/

      Reply
      • Jenna | The Urben Life

        September 14, 2017 at 3:36 pm

        Thank you 🙂

        Reply
    3. Ashley

      September 12, 2017 at 3:34 am

      Yay pumpkin season! ? This looks delicious. I'll have to give it a try. I look forward to more yummy recipes.

      Reply
      • Jenna | The Urben Life

        September 12, 2017 at 11:08 am

        Woo hoo, thank you!! 🙂

        Reply
    4. jennyblaisdellblog

      September 11, 2017 at 11:32 pm

      This sounds so yummy and perfect for fall.

      Reply
      • Jenna | The Urben Life

        September 12, 2017 at 11:09 am

        Yay, thanks so much 🙂

        Reply
    5. thisisourlife

      September 11, 2017 at 10:02 pm

      This looks and sounds amazing. Now if I could just get my picky eaters on board!

      Reply
      • Jenna | The Urben Life

        September 12, 2017 at 11:09 am

        Thanks so much! I hope you all enjoy 🙂

        Reply
    6. Emily @ The Southern Belle Blogs

      September 11, 2017 at 8:12 pm

      Mmm! I'm definitely going to remember this recipe!

      Reply
      • Jenna | The Urben Life

        September 12, 2017 at 11:09 am

        Yay 🙂

        Reply
    7. Crystal // Dreams, etc.

      September 11, 2017 at 7:21 pm

      I'm so ready for pumpkin everything and this looks delicious! Pinned it for later!

      Reply
      • Jenna | The Urben Life

        September 12, 2017 at 11:09 am

        Yaaas! Thank you 🙂 Enjoy!!

        Reply
    8. Kristen Jones

      September 11, 2017 at 5:22 pm

      This sounds heavenly! I definitely need to try making this.

      Reply
      • Jenna | The Urben Life

        September 11, 2017 at 5:38 pm

        It's soo creamy and delicious!! Enjoy 🙂 Let me know what you think!

        Reply
    9. Shevoneese

      September 11, 2017 at 3:34 pm

      I'm a huge lover of pasta so I'm super excited to try this recipe.

      Reply
      • Jenna | The Urben Life

        September 11, 2017 at 3:53 pm

        Same here 🙂 Let me know what you think!

        Reply
    10. Paula @ I'm busy being awesome

      September 11, 2017 at 2:59 pm

      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.

      Reply
      • Jenna | The Urben Life

        September 11, 2017 at 3:59 pm

        Awesome 🙂 I cooked about 2-3 cups pasta for 4 servings. Yay!! I'm planning on posting that in the coming weeks.

        Reply
    11. The Darling Dahlia

      September 11, 2017 at 2:23 pm

      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!

      Reply
      • Jenna | The Urben Life

        September 11, 2017 at 3:54 pm

        Thank you 🙂 I'm thinking pumpkin or apple muffins... Maybe both haha

        Reply
    12. Marissa

      September 11, 2017 at 1:28 pm

      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!

      Reply
      • Jenna | The Urben Life

        September 11, 2017 at 1:51 pm

        Haha totally! I hope you give it a try 🙂

        Reply
    13. Becca

      September 11, 2017 at 12:25 pm

      Pinning for later! I'm intrigued and I think I can pretty easily convince my toddlers to be as well. 🙂

      Reply
      • Jenna | The Urben Life

        September 11, 2017 at 1:51 pm

        Yay!! I hope everybody enjoys it 🙂

        Reply
    14. Sara Moffat

      September 11, 2017 at 11:56 am

      This looks LUSH!!

      Reply
      • Jenna | The Urben Life

        September 11, 2017 at 1:51 pm

        Heck yes!!!

        Reply
    15. Jillian

      September 11, 2017 at 10:35 am

      Ok, we're definitely gonna have to try this!!! Looks SO good!

      Reply
      • Jenna | The Urben Life

        September 11, 2017 at 10:54 am

        So happy to hear that 🙂 Thanks!!

        Reply
    16. Candy & Crystal

      September 11, 2017 at 10:03 am

      OMG I totally need to try this. Such a unique recipe and perfect for the upcoming fall.

      Reply
      • Jenna | The Urben Life

        September 11, 2017 at 10:54 am

        Yes, you do!! Enjoy 🙂

        Reply
    17. Yolanda

      September 11, 2017 at 9:56 am

      What a great combination of spices and I love that this is healthy... that you've used coconut milk instead of cream.

      Reply
      • Jenna | The Urben Life

        September 11, 2017 at 10:54 am

        Thank you!! Totally 🙂 Enjoy!

        Reply
    18. bethany dean

      September 11, 2017 at 9:29 am

      This looks sooooo good! Perfect for this weather <3

      Reply
      • Jenna | The Urben Life

        September 11, 2017 at 10:55 am

        Thank you 🙂

        Reply
    19. savannah_s

      September 11, 2017 at 9:18 am

      Can't wait to try this! Yum!

      Reply
      • Jenna | The Urben Life

        September 11, 2017 at 10:55 am

        I hope you try it 🙂 Thanks!

        Reply
    20. gillianmann

      September 11, 2017 at 9:14 am

      I cannot wait to try this!! Fall is my favorite time of the year for food! Pumpkin EVERYTHING 😀

      Reply
      • Jenna | The Urben Life

        September 11, 2017 at 10:55 am

        Woo hoo, same here!! 🙂 Enjoy!

        Reply
    21. Leigh Suznovich

      September 11, 2017 at 9:14 am

      Oh I love any pasta and anything pumpkin, so this is pretty much my dream dish! Can't wait to try it.

      Reply
      • Jenna | The Urben Life

        September 11, 2017 at 10:56 am

        Me too haha! Enjoy 🙂

        Reply
    22. jamiengrose

      September 09, 2017 at 3:58 pm

      This looks delicious. I've never thought of pairing coconut milk with pumpkin, but I like it! And orecchiette is my fave!

      Reply
      • Jenna | The Urben Life

        September 09, 2017 at 4:16 pm

        Thanks so much! 🙂

        Reply
    23. socialoutwork

      September 09, 2017 at 10:37 am

      Thanks for sharing.!!

      Reply
      • Jenna | The Urben Life

        September 09, 2017 at 3:45 pm

        You're welcome 🙂

        Reply

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