I’m sharing my creamy vegan pumpkin pasta as a quick Fall Vegan Meals option, featuring my dairy-free pumpkin sage sauce alongside your favorite pasta for an easy weeknight supper.

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I found this creamy pumpkin pasta when I was too tired to cook and kind of desperate for something that felt like fall but wasn’t fussy. I toss a can of pumpkin puree into a blender sometimes, but here it’s the star, and thin ribbons of sage leaves folded through make it sing.

It’s silly how fast it comes together and why i didn’t make this sooner. Readers call it one of my top Savory Pumpkin Dishes and it keeps popping up in my Fall Vegan Meals roundups.

It’s simple, a little surprising, and you’ll want to test it on a weeknight.

Ingredients

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Pumpkin puree: Rich in fiber and beta carotene, gives creamy texture and slightly sweet flavor.
Dried pasta: Carbs for energy, bulk of the dish pick whole grain for more fiber.
Nutritional yeast: Adds cheesy savory flavor, boosts B vitamins and plant protein.
Coconut milk: Makes sauce silky and rich without dairy, adds healthy fats its very comforting.
Sage: Herb adds earthy slightly peppery notes, pairs great with pumpkin.
Garlic and onion: Give depth and aroma, little carbs and antioxidants, not too sweet.
Pumpkin seeds or walnuts: Crunchy topping, extra protein and healthy fats, makes it more satisfying.
Maple syrup: Adds subtle sweetness and balances savory spices, use sparingly.
Lemon juice: Brightens the sauce, a little acid lifts flavors and reduces heaviness.

Ingredient Quantities

12 oz (340 g) dried pasta of your choice, penne or fettuccine or spaghetti, whatever you like

1 tbsp olive oil

1 small yellow onion, finely chopped (about 1 cup)

3 cloves garlic, minced

1 15-oz (425 g) can pumpkin puree, not pumpkin pie filling

3/4 cup vegetable broth

1/2 cup canned full fat coconut milk or unsweetened plant milk

3 tbsp nutritional yeast

1 tbsp maple syrup

1 tbsp fresh lemon juice

8 to 10 fresh sage leaves, thinly sliced (about 1 tbsp chopped)

1 tsp salt

1/2 tsp freshly ground black pepper

1/4 tsp red pepper flakes, optional

2 tbsp toasted pumpkin seeds (pepitas) or chopped toasted walnuts, optional

1 tbsp vegan butter or extra olive oil, optional for extra richness

How to Make this

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1. Bring a large pot of salted water to a boil and cook 12 oz pasta until just al dente according to package directions, then scoop out and reserve about 1 cup of the starchy pasta water and drain the pasta.

2. While the pasta cooks heat 1 tbsp olive oil in a large skillet over medium, add 1 finely chopped small yellow onion and cook until soft and translucent, about 5 to 7 minutes, stirring so it doesnt stick.

3. Add 3 minced garlic cloves and about 1 tbsp thinly sliced fresh sage (keep the rest of the sage in the bowl), cook 1 to 2 minutes until fragrant but not browned.

4. Stir in the 15-oz can pumpkin puree, 3/4 cup vegetable broth, 1/2 cup canned full fat coconut milk (or unsweetened plant milk), 3 tbsp nutritional yeast, 1 tbsp maple syrup, 1 tbsp fresh lemon juice, 1 tsp salt, 1/2 tsp black pepper and 1/4 tsp red pepper flakes if using. Bring to a gentle simmer and cook 3 to 5 minutes to thicken and meld flavors.

5. For an ultra creamy sauce use an immersion blender right in the skillet or carefully transfer sauce to a blender and purée until silky, otherwise just whisk vigorously. If the sauce feels too thick add reserved pasta water 2 to 4 tbsp at a time until you reach a saucy consistency.

6. Stir in 1 tbsp vegan butter or an extra drizzle of olive oil if you want more richness, taste and adjust salt, pepper or lemon (a little more lemon brightens it up).

7. Add the drained pasta to the sauce and toss well over low heat so every strand or piece is coated, adding more reserved pasta water as needed so the sauce clings to the pasta.

8. In a small dry pan toast 2 tbsp pumpkin seeds or chopped walnuts over medium for 2 to 3 minutes until fragrant, then toss in the remaining sliced sage and fry quickly for 30 to 60 seconds until the sage is crisp. Remove from heat so the sage doesnt burn.

9. Serve the pumpkin pasta topped with the toasted seeds or walnuts and the crispy sage, finish with a grind of black pepper or extra nutritional yeast if you like. Enjoy its cozy and easy, great for busy weeknights.

Equipment Needed

1. Large pot for boiling the pasta and saving about 1 cup of starchy pasta water
2. Colander or large sieve to drain the pasta
3. Large skillet (10–12 inch) for sautéing onion, garlic and making the sauce
4. Small dry skillet for toasting pumpkin seeds or chopped walnuts and crisping sage
5. Chef’s knife (sharp) for chopping onion, mincing garlic and slicing sage
6. Cutting board
7. Measuring cups and spoons for broth, coconut milk, maple, yeast, salt etc
8. Wooden spoon or heatproof silicone spatula for stirring and tossing the pasta in the sauce
9. Immersion blender (preferred) or regular blender to purée the sauce until silky
10. Tongs or a pasta fork/ladle to transfer and toss the pasta so every piece gets coated

FAQ

Q: Can I use fresh pumpkin instead of canned pumpkin puree? A: Yes, you can but it takes extra work. Roast a sugar or pie pumpkin until soft, scoop and puree until smooth, then cook off any extra water so the sauce isn't too thin. Use about the same volume as a 15-oz can. Don't use pumpkin pie filling, it has sugar and spices.

Q: My sauce is too thick or too thin. How do I fix it? A: Too thick, stir in a splash of vegetable broth, canned coconut milk, or reserved pasta water and heat a minute. Too thin, simmer it a bit to reduce or add a little more pumpkin puree or nutritional yeast for body. Add small amounts till you like the texture.

Q: Can I make this gluten free or add protein? A: Absolutely. Swap in gluten free pasta and treat it the same way. For protein add pan seared tofu cubes, chickpeas, tempeh crumbles, or vegan sausage. Toasted walnuts also add protein and crunch.

Q: How should I store and reheat leftovers? A: Keep in an airtight container in the fridge for 3 to 4 days. Reheat gently on the stove with a splash of broth or plant milk to loosen the sauce. You can freeze for up to 2 months but texture of the sauce may change a bit when thawed.

Q: How do I get crisp sage and crunchy pepitas like in photos? A: Heat oil or vegan butter in the pan, add sage and fry till edges crisp then remove so they don't burn. Toast pepitas or chopped walnuts in a dry skillet until golden. Add them at the end so they stay crunchy.

Q: What are common mistakes to avoid? A: Salting the pasta water is often skipped but it's key for flavor. Overcook the garlic or burn the sage, that makes things bitter. Adding lemon or salt at the end brightens the sauce, so taste before serving. And again, don't use pumpkin pie filling.

The Best Creamy Pumpkin Pasta (Super Easy Vegan Recipe!) Substitutions and Variations

Pasta swaps: use gluten free pasta or chickpea pasta for more protein, or go veggie and use spiralized zucchini or carrot noodles if you want low carb. Cook times will change so keep an eye on them.
Coconut milk swap: blend soaked cashews with a little water to make cashew cream, or puree silken tofu for a creamy base, or use unsweetened soy or oat milk plus a tablespoon of olive oil for extra richness.
Nutritional yeast swap: use store bought vegan parmesan, or pulse toasted cashews with a pinch of salt and garlic powder, or stir in a teaspoon or two of white miso for umami.
Sage swap: substitute fresh thyme or finely chopped rosemary, or use fresh basil for a brighter note. If you use dried herbs use about one third the fresh amount because dried are stronger.

Pro Tips

– Salt the pasta water like you mean it, not lightly. It actually seasons the noodle so the sauce doesn’t have to do all the work, and save more starchy water than you think you need, about a cup to a cup and a half, then add it a little at a time till the sauce clings — don’t dump it all in at once.

– Warm the coconut milk and pumpkin a bit before you blend, it’ll puree silky instead of grainy, and if you use a blender open the lid slightly or hold a towel over it cause steam can make it pop off; immersion blenders are easier and less messy if you got one.

– Crisp the sage and toast the seeds in a dry pan with just a drizzle of oil or a touch of vegan butter, watch them the whole time though cause sage burns fast and then tastes bitter, remove them as soon as they’re fragrant and let them drain on paper towel so they stay crunchy.

– If the sauce tastes flat add a little acid or umami, try another squeeze of lemon or a teaspoon of miso or soy sauce to deepen the flavor, and always taste and tweak salt and pepper at the end cause flavors change after you blend and heat it up.

The Best Creamy Pumpkin Pasta (Super Easy Vegan Recipe!)

Recipe by Francis Mead

0.0 from 0 votes

I’m sharing my creamy vegan pumpkin pasta as a quick Fall Vegan Meals option, featuring my dairy-free pumpkin sage sauce alongside your favorite pasta for an easy weeknight supper.

Servings

servings

Calories

502

kcal

Equipment: 1. Large pot for boiling the pasta and saving about 1 cup of starchy pasta water
2. Colander or large sieve to drain the pasta
3. Large skillet (10–12 inch) for sautéing onion, garlic and making the sauce
4. Small dry skillet for toasting pumpkin seeds or chopped walnuts and crisping sage
5. Chef’s knife (sharp) for chopping onion, mincing garlic and slicing sage
6. Cutting board
7. Measuring cups and spoons for broth, coconut milk, maple, yeast, salt etc
8. Wooden spoon or heatproof silicone spatula for stirring and tossing the pasta in the sauce
9. Immersion blender (preferred) or regular blender to purée the sauce until silky
10. Tongs or a pasta fork/ladle to transfer and toss the pasta so every piece gets coated

Ingredients

12 oz (340 g) dried pasta of your choice, penne or fettuccine or spaghetti, whatever you like
1 tbsp olive oil
1 small yellow onion, finely chopped (about 1 cup)
3 cloves garlic, minced
1 15-oz (425 g) can pumpkin puree, not pumpkin pie filling
3/4 cup vegetable broth
1/2 cup canned full fat coconut milk or unsweetened plant milk
3 tbsp nutritional yeast
1 tbsp maple syrup
1 tbsp fresh lemon juice
8 to 10 fresh sage leaves, thinly sliced (about 1 tbsp chopped)
1 tsp salt
1/2 tsp freshly ground black pepper
1/4 tsp red pepper flakes, optional
2 tbsp toasted pumpkin seeds (pepitas) or chopped toasted walnuts, optional
1 tbsp vegan butter or extra olive oil, optional for extra richness

Directions

Bring a large pot of salted water to a boil and cook 12 oz pasta until just al dente according to package directions, then scoop out and reserve about 1 cup of the starchy pasta water and drain the pasta.
While the pasta cooks heat 1 tbsp olive oil in a large skillet over medium, add 1 finely chopped small yellow onion and cook until soft and translucent, about 5 to 7 minutes, stirring so it doesnt stick.
Add 3 minced garlic cloves and about 1 tbsp thinly sliced fresh sage (keep the rest of the sage in the bowl), cook 1 to 2 minutes until fragrant but not browned.
Stir in the 15-oz can pumpkin puree, 3/4 cup vegetable broth, 1/2 cup canned full fat coconut milk (or unsweetened plant milk), 3 tbsp nutritional yeast, 1 tbsp maple syrup, 1 tbsp fresh lemon juice, 1 tsp salt, 1/2 tsp black pepper and 1/4 tsp red pepper flakes if using. Bring to a gentle simmer and cook 3 to 5 minutes to thicken and meld flavors.
For an ultra creamy sauce use an immersion blender right in the skillet or carefully transfer sauce to a blender and purée until silky, otherwise just whisk vigorously. If the sauce feels too thick add reserved pasta water 2 to 4 tbsp at a time until you reach a saucy consistency.
Stir in 1 tbsp vegan butter or an extra drizzle of olive oil if you want more richness, taste and adjust salt, pepper or lemon (a little more lemon brightens it up).
Add the drained pasta to the sauce and toss well over low heat so every strand or piece is coated, adding more reserved pasta water as needed so the sauce clings to the pasta.
In a small dry pan toast 2 tbsp pumpkin seeds or chopped walnuts over medium for 2 to 3 minutes until fragrant, then toss in the remaining sliced sage and fry quickly for 30 to 60 seconds until the sage is crisp. Remove from heat so the sage doesnt burn.
Serve the pumpkin pasta topped with the toasted seeds or walnuts and the crispy sage, finish with a grind of black pepper or extra nutritional yeast if you like. Enjoy its cozy and easy, great for busy weeknights.

Notes

Below you’ll find my best estimate of this recipe’s nutrition facts. Treat the numbers as a guide rather than a rule—great food should nourish both body and spirit. Figures are approximate, and the website owner assumes no liability for any inaccuracies in this recipe.