Creamy Pumpkin Pasta

This is a pasta in a pumpkin cream sauce. Canned pumpkin puree and heavy cream are cooked with onion, garlic, dried sage, nutmeg and black pepper, then tossed with penne or fettuccine and finished with Parmesan. The sage and nutmeg do most of the seasoning work and suit the mild sweetness of the pumpkin. Prep is 10 minutes and cooking is 20, so it is ready in 30 minutes and serves 4.

Save this recipe for later:

While the pasta boils you make the sauce in a skillet, and a little of the starchy pasta water decides how loose the sauce ends up.

What Goes Into the Sauce

The recipe card lists every amount. In short:

• Pasta (8 ounces, penne or fettuccine): the base. Rotini or farfalle also work.
• Canned pumpkin puree (1 cup): gives the sauce its body and color. Organic or homemade puree has a richer flavor.
• Heavy cream (1 cup): makes the sauce velvety.
• Onion and garlic: a small onion, finely chopped, and 2 cloves of garlic, minced. The onion adds sweetness and depth, and the garlic is added late so it cooks for only about a minute.
• Dried sage (1 teaspoon) and nutmeg (1/4 teaspoon): earthy and warm, and they pair with the pumpkin. Salt (1 teaspoon) and black pepper (1/2 teaspoon) round it out.
• Parmesan (1/2 cup): stirred in at the end until it melts, so it adds savory depth.
• Fresh parsley: chopped, for garnish.

How the Dish Comes Together

Cook the pasta in a large pot of salted boiling water, then drain it and keep about 1/2 cup of the pasta water. In a large skillet, warm the olive oil over medium heat and cook the onion for 3 to 4 minutes until softened. Add the garlic for 1 more minute.

Stir in the pumpkin puree, cream, sage, salt, pepper and nutmeg and cook for 5 to 7 minutes, stirring now and then, until the sauce is heated through and slightly thickened. Add the pasta and toss to coat. If the sauce is too thick, add the reserved pasta water a little at a time until it flows the way you want. Stir in the Parmesan until it melts, then serve right away with parsley on top.

Seasoning and Pasta Shapes

• Seasoning: adjust the salt, pepper and spices to taste. A bit more nutmeg or a dash of cayenne changes the character of the sauce.
• Pasta shape: penne and fettuccine are the first choices, but rotini or farfalle hold the sauce well too.
• Prep: chop the onion and garlic and measure everything before you start, so the sauce is not left waiting.

Making It Heartier or Different

• Add protein: cooked chicken, sausage or chickpeas. Raw chicken or sausage can be sautéed in the skillet before the onions, and pre-cooked pieces go in when the pasta is combined with the sauce.
• Dairy-free: use coconut milk in place of the heavy cream. It adds a little sweetness.
• Vegan: coconut milk for the cream and nutritional yeast in place of the Parmesan.
• Greens: add fresh spinach or kale to the skillet just before the pasta goes in so it wilts in the warm sauce.

What to Serve With It

A side salad of mixed greens, cherry tomatoes and cucumbers with a light vinaigrette gives a crisp contrast to the creamy pasta. Brussels sprouts or asparagus tossed with olive oil, salt and pepper and roasted until tender are another match. For a drink, sparkling water with lemon is light, and herbal tea fits a quiet evening.

Time and Nutrition

Total time is 30 minutes. One serving has about 450 calories, 25 grams of fat, 45 grams of carbohydrates and 12 grams of protein.

FAQ

Can I use fresh pumpkin instead of canned?

Yes. Roast or steam it until tender and puree it until smooth, then measure out 1 cup.

Can I make this vegan?

Yes. Swap the heavy cream for coconut milk and the Parmesan for nutritional yeast.

Can I use something other than heavy cream?

Full-fat coconut milk makes a dairy-free version. Cashew cream or almond milk with a little cornstarch can also work.

How should leftovers be stored?

Let the pasta cool completely, then keep it in an airtight container in the refrigerator for up to 3 days. Reheat gently on the stovetop and add a splash of water or broth if the sauce needs loosening.

The Foodie Yummy Cookbook

12 reader-favorite recipes in one printable PDF. Enter your email and download it instantly.

Made it or loved it? Share this recipe

Written and edited by The Foodie Yummy Kitchen Team

The Foodie Yummy Kitchen Team writes and edits the recipes on Foodie Yummy: classic American potluck salads, holiday sides and easy comfort food, with a few low-carb options. Every recipe lists exact quantities, numbered steps and a printable recipe card, plus notes on swaps, storage and make-ahead timing. Spot a problem with a recipe? Tell us through the contact page and we will correct it. About us