This creamy Vegan Pumpkin Pasta is perfect for fall. The sauce highlights the deliciousness of pumpkin & is rich and creamy (without the dairy). This hearty pasta will be a hit at dinner time!
From some of my other recipes (like my Lemon One Pot Pasta and Cashew Mac & Cheese ) you might have realized I love pasta… but once fall hits I’m also a pumpkin freak.
I figured why not combine my two loves for the perfect fall dish? So that’s what I did and the end result is a tasty and creamy vegan pumpkin pasta!
Coconut Cream for the Win
I wanted to make this sauce as rich as one that contained dairy (but without using the dairy) so one of my favorite ingredients came into play – coconut milk. This time, however, I didn’t use the whole can of coconut milk.
Side Note: Did you know that if you cool a can of coconut milk the creamy fat part will sink to the bottom and harden? If so you’re an awesome coconut fan like me and if you didn’t, now you’re a coconut pro too! I scooped out the hard coconut and used that part to keep the vegan pumpkin pasta sauce thick yet creamy.
I know low fat is all the rage right now but unless you have a specific condition where fat is not allowed, you don’t need to be scared of healthy fat like in coconut. It’s totally good for us and keeps us full.
An Elegant Pasta
I love the flavors of pumpkin and sage together. The sage adds a nice depth to the vegan pumpkin pasta sauce. I feel like it elevates the sauce and makes it “elegant”. It would be perfect to make for a fall/winter dinner party.
I added a pinch of red pepper flakes as well- don’t worry my non-spicy-loving-friends, the sauce itself is not spicy but the pinch of pepper pushes it over the edge into amazing!
Looking for something more kid-friendly? Check out my Pumpkin Mac and Cheese! Want to use up any extra sauce? Leftover sauce can be used to make my Pumpkin Casserole!
Healthy Vegan Pumpkin Pasta
This pasta is loaded with beta-carotene from the pumpkin. Beta-carotene can be converted to Vitamin A in our bodies and aids in vision health as well as a healthy immune system.
The sauce contains a nice serving of fat from the coconut milk – and like I said above don’t be scared of good fats our brain needs fat!
Serve this vegan pumpkin pasta with a big green salad topped with a nice handful of nuts and you should be good to go nutrition-wise for dinner.
Don’t forget to top this tasty dish with my parmesan cheese alternative! It adds that extra hint of cheesy flavor.
Need some other amazing pasta dishes? I also recommend checking out these:
- Easy Peanut Noodles
- Pumpkin Mac & Cheese (you can never have enough mac & cheese)
- Cauliflower Alfredo
- Lemon One Pot Pasta
- Vegan Vodka Sauce Pasta
- Thai Basil Noodles
If you make this recipe and LOVE IT, please give it 5 stars ⭐⭐⭐⭐⭐!
Vegan Pumpkin Pasta
Ingredients
- 1 can coconut milk
- ½ onion , chopped
- 1 TB extra virgin olive oil
- 1 large clove of garlic , minced
- 3 TB fresh sage leaves , chopped
- Pinch of hot pepper flakes
- 1 tsp dried basil
- ½ tsp salt
- ½ tsp pepper
- ⅛ tsp nutmeg
- ½ c vegetable broth
- 1 can pumpkin puree
- ½ tsp balsamic vinegar
- 2 TB nutritional yeast
- Pasta of choice (gluten-free if needed)
Instructions
- Place coconut milk upside down in freezer while making the rest of the meal.
- Make pasta (as much as needed).*
- While pasta is cooking, heat olive oil in large saucepan.
- Add garlic and onion and cook for 3-5 minutes.
- Stir in sage, hot pepper flakes, basil, salt, pepper and nutmeg and cook for about a minute.
- Add broth and pumpkin.
- Open coconut milk and scoop out the hardened top part and add that along with vinegar and nutritional yeast to pan (do not add watery part of coconut milk) and stir.
- Bring the sauce to a boil then turn heat to low and simmer for 5 minutes.
- Add sauce to blender and blend.
- Pour over cooked pasta.
- Top with more sage leaves and my vegan parmesan (link to recipe below).
Video
Notes
Nutrition
Please Note: The nutritional information is a computer generated estimate so these numbers should be used only as a guide.
Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel confident in creating sustainable habits that align with their values and health goals. She shares easy plant-powered food to nourish your body + satisfy your tastebuds. Mary Ellen’s recipes and nutrition info have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more.
Danielle says
This pumpkin sauce is delicious! I threw together a somewhat lazy version – since I had already roasted the pumpkin myself I didn’t feel like cooking anything in a pan, so just threw everything except the onion in a blender – and I was honestly astounded at how good it came out! I never would have thought to put pumpkin, sage, basil and coconut together in one sauce but it works amazingly together. I’ll definitely make this again, and once I can have guests over again I think I will pull out this recipe for an easy dish that’s sure to impress. Thanks!
Mary Ellen says
Yay! So happy you enjoyed it, Danielle! I hope you guests enjoy it next time you have them over!
Thanks so much for coming back and leaving a rating and comment!
Ashley says
What do you do with the watery part of the coconut milk? Do you have another recipe for this part?
Mary Ellen says
Hi Ashely, I usually use it for my smoothie or smoothie bowl the next morning.
Here’s my basic smoothie bowl template: https://www.vnutritionandwellness.com/how-to-make-smoothie-bowls/
Khai says
I made this with very little adjustments (most notably by not blending it at the end and by adding more of the coconut milk and a ladle-full of starchy water), and it turned out delicious! Even without blending, the only chunks of it are from the onions and garlic, both of which I diced really small and cooked until fully caramelized before adding the herbs and liquids. My gnocchi with non-dairy pumpkin pasta sauce was fantastic, thanks to this recipe! (And sprinkling a little feta on top of the bowls for dairy eaters was also delicious.) My friends loved it, and I look forward to cooking it again!
Mary Ellen says
I’m so happy you and your friends enjoyed it, Khai! Thanks for your comment!!
JoAnn says
What size of pumpkin ??
Mary Ellen says
Hi JoAnn! I’ve only used canned pumpkin for this recipe but in general, you can sub 1.75 cups of pumpkin for 15oz of canned pumpkin.
Marie says
I love this recipe! I have made it about 20 times (at least) and I never get tired of it! 🙂 I also add pumpkin seeds on the top of every plate of pumpkin pasta. Thank you very much for such a delicious recipe! 🙂
Mary Ellen says
Marie, thank you so much for your kind comment. That makes my day! Pumpkin seeds on top of the pasta is brilliant! I’m going to try that myself next time!
Margaret Carroll says
Delicious!
Jen says
I make this recipe with a variety of bases, but a similar mix of ingredients. Yours is really inspired!
Samantha Ahdoot says
Btw I’m making this for your Vegetable Pumpkin Casserole hence the suggestion for quinoa. Thanks!
Mary Ellen says
Samantha, I have never tried quinoa as a breadcrumb replacement but I like the idea. So long as the quinoa is cooked, it could be a good option. Again, if you do get to try it, let me know how it turns out! I hope it works!
Samantha Ahdoot says
Ok great. Yes cooked for sure. Actually I was thinking of mixing it in with the veggies! Make it more hearty
Mary Ellen says
Oh yeah, mixing it in sounds good!
Samantha Ahdoot says
Btw what do you think of Quinoa instead of bread crumbs? ; )
Samantha Ahdoot says
Hi this recipe looks amazing. Unfortunately I can’t eat coconut. Any suggestion for an alternative? Cashew possibly?
Thanks!
Mary Ellen says
Hi Samantha! I haven’t tried it with cashew cream but it’s delicious so it could work. I use it in this casserole and people tend to really like it: https://www.vnutritionandwellness.com/vegetable-bean-casserole-4. I think maybe use a little bit more water because cashew cream can get a little thicker.
If you do get to try, please let me know how it works.
Samantha Ahdoot says
Great thanks!
Mina says
Omg This is sooooo good! Every morsel is delectable it’s comfort food. This is my first cream pumpkin pasta sauce I made and Vegan at that. Like someone mentioned I didn’t blend it either, not necessary. Very simple ingredients yet packed with flavour. I saved other cream pumpkin sauce recipes from pinterest,, but needless to say this is the only one I’m making.
Mary Ellen says
I am so happy you enjoyed it Mina! Your comment made my day!
That’s true, I enjoy the sauce even without blending it sometimes too.
Thanks so much for letting me know how much you liked it. 🙂
Shellie says
We made this sauce exactly as written and used it to top our homemade vegan pumpkin filled ravioli as a test for a possible first course for Thanksgiving. It was delicious. We are definitely making this for Thanksgiving and I imagine for many other meals as well. Very creamy and delicious. Thank you for this recipe.
Mary Ellen says
Hi Shellie! I’m so glad you liked the sauce and that you’ll be using it on Thanksgiving! Thanks for letting me know – that made my day. 🙂
Your homemade vegan pumpkin filled ravioli sounds delicious! Yum!
Shellie says
Hi Mary Ellen, In case you are interested, you can access the recipe we used for the vegan pumpkin filled ravioli at this website: https://www.veganosity.com/pumpkin-ravioli-with-brown-butter-and-sage-vegan/
We originally tried the Sage Butter Sauce included in this recipe, but did not like it. I did some searching and found your recipe and I think it is the perfect compliment to the pumpkin filled ravioli. Thanks again.
Mary Ellen says
Thank you, I will check that out! So glad you were able to find my sauce to compliment the ravioli. 🙂
Christoph Lares says
Rich and satisfying for a large appetite. I will see this one again
Mary Ellen says
So glad you enjoyed it, Christoph!