This creamy Vegan Pumpkin Pasta Sauce is perfect for fall. The sauce highlights the deliciousness of everyone's favorite seasonal gourd & is rich and creamy *without* any dairy! This hearty and elegant pasta will be a hit at dinnertime!
You might have realized I love pasta after trying some of my other favorite vegan pasta recipes (like my Lemon One Pot Pasta and Cashew Mac & Cheese), but once fall hits I'm also a pumpkin recipe freak.
I figured why not combine my two loves for the perfect fall dish? The end result is a tasty and creamy vegan pumpkin pasta that's fancy enough for company!
Aside from having all the best autumnal flavors, this easy recipe for creamy vegan pumpkin pasta sauce is made with just 12 ingredients in 30 minutes, making it well within reach for even the most harried home cooks among us.
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Ingredients & Substitutions
This delicious pumpkin pasta recipe comes together with just a handful of ingredients, most of which are probably already in your pantry. Here's what you'll need:
- Canned Coconut Milk - We're only using the cream from the coconut milk here. If you have a can of coconut cream (NOT sweetened cream de coco), you can use about ⅓ of the can for this pasta recipe and save the rest for turning into vegan whipped cream for my Gingerbread Hot Chocolate.
- Onion - Red, white, or yellow onions will all work! You can also swap in shallots or leeks if you prefer.
- Extra Virgin Olive Oil - No need to get out the expensive finishing oil here; just your regular cooking oil will do just fine.
- Garlic - I prefer the bite of fresh garlic in this sauce, but you can use about ½ teaspoon of garlic powder if needed/
- Fresh Sage Leaves - Pumpkin and sage go together like PB&J. I feel like it elevates the vegan pumpkin pasta sauce and makes it elegant enough for a dinner party. Feel free to swap in ⅓ as much dried sage if needed.
- Crushed Red Chili Pepper Flakes - Adding a pinch of red pepper flakes gives the sauce a perfect amount of warmth without crossing over into "spicy" territory. Feel free to omit if you prefer!
- Dried Basil - If you only have fresh, use approximately 3x as much.
- Salt & Pepper - For seasoning.
- Nutmeg - For a touch of sweet, earthy warmth. If possible, use freshly grated nutmeg — whole spices will last indefinitely in your cabinets and the flavor is so much more potent than the pre-ground kind!
- Vegetable Broth - Homemade or store-bought will do the trick equally well.
- Canned Pumpkin Purée - Make sure to get 100% pure pumpkin, not the canned pumpkin pie filling that looks almost identical. You are also welcome to make your own homemade pumpkin purée, or you can swap in butternut squash or sweet potato purée instead!
- Balsamic Vinegar - A touch of acidity helps to waken the other flavors. You can also use white balsamic vinegar or apple cider vinegar if needed.
- Nutritional Yeast - For yummy, cheesy vibes without a drop of dairy.
- Pasta of Choice - I like twirling long noodles for this sauce, but any shape will work. Feel free to use gluten-free pasta or zoodles if you prefer.
How To Make Creamy Vegan Pumpkin Pasta
While this pumpkin pasta sauce recipe has a few more steps than some of my other recipes, I promise it's still super easy to pull off. Here's how it's done:
Step 1: Freeze the can coconut milk to separate the cream from the milk.
Step 2: Boil Pasta according to package directions.
Step 3: Sauté Aromatics. While pasta is cooking, heat olive oil in large saucepan. Add garlic and onion and cook for 3-5 minutes.
Step 4: Add Spices. Stir in sage, hot pepper flakes, basil, salt, pepper, and nutmeg, and cook for about a minute.
Step 5: Add Liquids. Add broth and pumpkin. Open the coconut milk and scoop out the hardened cream to add along with vinegar and nutritional yeast to the sauce. Do not add watery part of coconut milk. Stir to combine.
Step 6: Simmer. Bring the sauce to a boil then turn heat to low and simmer for 5 minutes.
Step 7 (optional): Blend Sauce using an immersion blender, pitcher blender, or food processor. If I'm feeling lazy and don't want to do more dishes, don't even blend it. I just stir/whisk it all together.
Step 8: Assemble. Pour blended sauce over cooked pasta. Top with more sage leaves and my vegan parmesan. Enjoy!
Optional Variations
While I love this creamy, dreamy vegan pumpkin pasta recipe, there's always room for customization here at V Nutrition and Wellness. Here are a few variations to consider:
- Make it spicy. Add extra crushed red pepper flakes to amp up the heat.
- Make it gluten-free by swapping in your favorite wheat-free pasta.
- Looking for something a bit more kid-friendly? Check out my Pumpkin Mac and Cheese!
Expert Tips & Tricks
- Want to use up any extra sauce? Leftovers can be used to make my Pumpkin Casserole!
- If you cool a can of regular coconut milk in the freezer the creamy fat part will float to the top and harden, so there's no need to go out and buy a can of plain coconut cream — unless you want to! Use the leftover coconut milk for making Smoothie Bowls or Vegan Overnight Oats to make sure you don't waste any of the goodness.
- Salt your pasta water to get the best flavor. Give it a taste before adding your noodles; it should taste like the sea.
- Don't rinse your noodles unless expressly told to by the directions on the package. All that starchy goodness helps the pumpkin sauce stick to your pasta!
Is Vegan Pumpkin Pasta Healthy?
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. 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, plus our brains need 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.
FAQs
My creamy pumpkin pasta sauce is laced with earthy sage and warming spices like nutmeg and crushed red chili flakes. The flavor is rich, cozy, perfectly balanced between sweet and savory, and downright delicious. Go ahead and give it a try... I'll be shocked if you don't love it!
Unfortunately, the coconut milk that comes in the refrigerated section of the store won't work here because we're really after the coconut cream.
Canned coconut milk hasn't been fully homogenized, so the cream and milk will separate. The cartons of coconut milk have been formulated to have a uniform consistency, and often have added stabilizers to keep things smooth.
That said, you can also buy cans of straight coconut cream and skip the whole freezing step. You just won't find them in the refrigerated aisle.
More Amazing Pasta Dishes
If you make this recipe and LOVE IT, please give it 5 stars ⭐⭐⭐⭐⭐!
📖 Recipe
Vegan Pumpkin Pasta
Ingredients
- 1 can coconut milk
- ½ onion , chopped
- 1 Tablespoon extra virgin olive oil
- 1 large clove of garlic , minced
- 3 Tablespoons fresh sage leaves , chopped
- Pinch of hot pepper flakes
- 1 teaspoon dried basil
- ½ teaspoon salt
- ½ teaspoon pepper
- ⅛ teaspoon nutmeg
- ½ cup vegetable broth
- 1 can pumpkin puree
- ½ teaspoon balsamic vinegar
- 2 Tablespoons 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.
- Using an immersion blender, pitcher blender, or food processor blend the sauce (optional). If I'm feeling lazy and don't want to do more dishes, I just stir/whisk it all together. It's a little chunkier but still just as tasty.
- Pour over cooked pasta.
- Top with more sage leaves and my vegan parmesan.
Video
Notes
Nutrition
PLEASE NOTE: Nutritional information data is computer generated and only an estimate so it 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 clear and confident about what is uniquely nourishing to them. Mary Ellen's recipes and nutrition information have been featured on Yahoo News, Parade, VegNews, LIVESTRONG, Dr. Axe, Greatist, LIVEKINDLY, Brit+Co, Well+Good, and more.
Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who empowers vegans to feel clear and confident about what is uniquely nourishing to them.Mary Ellen's recipes and nutrition information 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://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://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!