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:
- Cashew Mac & Cheese
- Pumpkin Mac & Cheese (you can never have enough mac & cheese)
- Cauliflower Alfredo
- Quick & Easy Vegan Alfredo
- Lemon One Pot Pasta
- Vegan Ranch Pasta Salad
- Thai Basil Noodles
I hope you enjoy my simple vegan Pumpkin Pasta. If you make this recipe, let me know what you think by ★ star rating it and leaving a comment below.
Share your pictures of any of my recipes on Instagram and use #vnutrition or tag @maryellenvalverde so I won’t miss it!
Vegan Pumpkin Pasta
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!
Ingredients
- 1 can coconut milk
- 1/2 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
- 1/2 tsp salt
- 1/2 tsp pepper
- 1/8 tsp nutmeg
- 1/2 c vegetable broth
- 1 can pumpkin puree
- 1/2 tsp balsamic vinegar
- 2 TB nutritional yeast
- Pasta of choice (gluten-free if needed)
Instructions
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Place coconut milk upside down in freezer while making the rest of the meal.
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Make pasta (as much as needed).*
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While pasta is cooking, heat olive oil in large saucepan.
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Add garlic and onion and cook for 3-5 minutes.
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Stir in sage, hot pepper flakes, basil, salt, pepper and nutmeg and cook for about a minute.
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Add broth and pumpkin.
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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.
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Bring the sauce to a boil then turn heat to low and simmer for 5 minutes.
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Add sauce to blender and blend.
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Pour over cooked pasta.
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Top with more sage leaves and my vegan parmesan (link to recipe below).
Recipe Notes
*This recipe makes 2 cups of sauce which should make more sauce than needed for a box of pasta.
Nutrition info is for the sauce only.
You may also like…
Pumpkin Mac & Cheese
Buffalo Chicken Rice
Creamy Cashew Mac & Cheese
Mary Ellen Valverde MS, CNS, LDN is a Licensed Nutritionist and Certified Nutrition Specialist who helps clients regain their energy, confidence and health by adapting and enjoying a plant-based diet. By uniting her functional nutrition education with her passion for plants and mindfulness, Mary Ellen offers a completely holistic and science-based approach to designing a healthy, plant-based life. When she’s not reading up on the latest nutrition research, you can find Mary Ellen doting on her two rescue shih tzus, creating the perfect vegan mac & cheese, or exploring the world with her husband.
rockmyvegansocks says
What a pretty pasta dish!! Since I can’t really have pumpkin, I may try to do a sweet potato or butternut squash purée instead. It sounds just lovely Mary Ellen!
Mary Ellen says
Thanks Kimmy! I don’t have many more pumpkin recipes to post – maybe 2 but I do have a butternut squash recipe coming for you!
Miranda says
I am eating it now and its really good, it would be fantastic with sweet potato or butternut squash if you don’t want the strong sweet potato flavour!
Dianne says
I’ve got some pasta in my pantry that I was planning on cooking with a pumpkin sauce. You’ve saved me from looking for a recipe!
Mary Ellen says
Glad to help Diane!! Let me know what you think!
Kari @ bite-sized thoughts says
This sounds so perfect for the cooler weather and the creaminess is very impressive!
Mary Ellen says
Thanks so much Kari! I love creamy food – just without the cream!
Amy Katz from Veggies Save The Day says
Yum! I love anything with coconut milk and pumpkin!
Mary Ellen says
It’s a tasty flavor combination! 🙂
frieddandelions says
This looks incredible! Can’t wait to try it!
Mary Ellen says
Thanks Sarah! 🙂
Christine @ Run Plant Based says
Yum, this looks delicious and I gotta try it with soybean protein spaghetti – yum. Thanks!
Mary Ellen says
Let me know how it is with the bean pasta Christine!
Maraika says
No. 12 in ingredient list “Add the hardened” ???
Mary Ellen says
Sorry Maraika, I fixed that!
Randi Tisdall says
Oo. You know, I’ve tried other pumpkin pastas and never really cared for them, but your addition of coconut milk and sage makes me really want to try this! Plus, I trust your judgment lol. Thanks for sharing!
Mary Ellen says
I hope my pasta lives up to your expectations – I really hope you like it! If you try it let me know what you think! Have a great weekend Randi!
shaheen says
Mary Ellen, this is truly a fantastic recipe I love the way the pumpkin sauce coats and flavours the pasta – I may have to up the hot pepper flakes a little though, hope you don’t mind – licking my lips though!
Mary Ellen says
Thank you Shaheen! <3 I don't blame you for upping the pepper flakes, I love spicy too!
Melissa @ Vegan Huggs says
This is mouth-watering! I love the combo of pumpkin and pasta! It looks so creamy & rich 🙂 The photos are perfect, too 🙂
Mary Ellen says
Thank you so much Melissa! 🙂
Tracy Walker says
I just found your website today from a post that “Fried Dandelions” put on facebook. Just made this recipe, it’s so easy and delicious! My only changes were dried sage instead of fresh and not blending the sauce at the end, I thought it was creamy enough. It’s so creamy and rich and tasty. Thank you!
Mary Ellen says
Tracy, thank you so much for stopping by and letting me know you tried the pasta! I’m so happy you liked it! I’m glad to know the dried sage worked and I’ll have to try the sauce unblended too! 🙂
Ginny McMeans says
How unusual and beautiful. This sounds so interesting I just have to try it.
Mary Ellen says
Thanks so much Ginny! Thanks so sweet! Let me know if you try it!
Zsu Dever says
It is a well documented fact that the hard orange vegetables (pumpkin, butternut squash, etc) and sage are a natural. Your taste is right on point. The dish looks spectacular and I love the addition of coconut milk.
Mary Ellen says
Thank you so much Zsu, I appreciate it! I’m glad my taste buds are leading me in the right direction!
fitfoodiemama says
I LOVE the combo of sage and pumpkin! So yummy and perfect for fall!
Mary Ellen says
Thanks Annmarie! I love fall meals!
Jenn says
I made a pumpkin alfredo pasta bake the other day and the whole family loved it. Now, I’ll have to try this version too! Looks so creamy and delicious!
Mary Ellen says
Oooh the pasta bake sounds good! Let me know if you try this version!
Deborah @ Confessions of a mother runner says
All over this perfect for fall! Thanks for linking up
Mary Ellen says
Thanks Deborah!
Vicki says
This looks incredible!
Mary Ellen says
Thanks so much Vicki!
Corina says
I love the idea of the coconut milk and pumpkin in a pasta sauce! And thanks for the tip about cooling the can so the harder bit sinks to the bottom. I’ll definitely be trying that!
Mary Ellen says
Thanks Corina! I’m glad you like the tip! Let me know if you try the pasta!
Will says
Ooh I love pumpkin I imagine you can swap the pumpkin out for sweet potatoe too. Can´t wait to try it this evening.
Mary Ellen says
Yes, I think sweet potato would also work well. Thanks so much for stopping by Will. Let me know if you try it!
Jake Tyler says
What an interesting recipe!
I’ve never tried pumpkin pasta before, but I love both pumpkin and pasta. The dish looks so good, creamy and healthy as well, and the pics are gorgeous. Gonna give it a try.
Thanks for sharing this lovely recipe!
Mary Ellen says
Thank you so much Jake! I appreciate you stopping by! Please let me know if you get a chance to try it! 🙂
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!
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. 🙂
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. 🙂
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!
Samantha Ahdoot says
Btw what do you think of Quinoa instead of bread crumbs? ; )
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!
Jen says
I make this recipe with a variety of bases, but a similar mix of ingredients. Yours is really inspired!
Margaret Carroll says
Delicious!