Pumpkin Pasta Sauce (Dairy-Free)

This Pumpkin Pasta Sauce is an easy 30-minute creamy and dairy-free recipe with the most delicious pumpkin flavors. It makes the most delicious vegetarian fall dinner packed with plenty of vitamins and nutrients.

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A pumpkin pasta sauce is a thick, creamy dairy-free pasta sauce made out of pumpkin puree and pumpkin spices. It’s the perfect comfort dinner for fall packed with nutrients, and vitamins, and is cheap to make using in-season real pumpkin or canned pumpkin puree for a quick dinner.

Ingredients and Substitutions

All you need to make this pumpkin sauce recipe are:

• Pumpkin Puree – I made my own using fresh pumpkin that I peel, deseed, and boil until soft and fork tender. Then, I drain and steam out the cooked pumpkin flesh for 20 minutes before processing it to a puree in a food processor. You can also use canned pumpkin puree for a quick dinner.
• Olive Oil – I prefer extra-virgin olive oil that I buy from a local producer.
• Onion – or shallots.
• Garlic – Either fresh or powdered.
• Red Bell Pepper – or any other color. I prefer red as it contributes to the color of the sauce, but it works with all bell pepper colors.
• Tomato Paste – Tomato paste is thicker than tomato puree or tomato passata.
• Marinara Sauce – Or tomato sauce with more onion and garlic and some herbs.
• Oregano – Or rosemary.
• Cinnamon, Nutmeg, Ginger – for classic fall flavors.
• Salt and Pepper – Season to taste.

The best pasta shapes for this pumpkin pasta sauce recipe are fusilli or penne. Below are some healthy pasta ideas:

• Low-Carb Pasta – Use pasta made out Konjac, edamame, or beans.
• Gluten-Free Pasta – Buckwheat or rice pasta.
• High-Protein Pasta – Use quinoa pasta or red lentil pasta or edamame/black bean spaghetti.

How To Make Pumpkin Pasta Sauce

This pumpkin pasta sauce is very easy to make in less than 20 minutes and is the most delicious fall dinner that all the family, even kids, loves.

1. First, add 18 ounces (500 grams) of uncooked pasta in a saucepan filled with boiled water.
2. Cover and cook the pasta following the packaging instructions for an al-dente pasta cooking time.
3. In a large non-stick saucepan warm olive oil and cook diced onion until fragrant and golden brown. It takes 2 to 3 minutes.
4. Stir in diced red bell pepper. Then, add garlic and cook until the vegetables softened and get roasted which takes 3 more minutes.
5. Add the pumpkin puree, tomato paste, marinara sauce, spices, and salt and pepper.
6. Stir to combine all the ingredients together, cover with a lid, bring them to a light simmer and cook them for 10 minutes until the sauce is fragrant.
7. Stop the heat, uncover, and wait for 5 minutes before transferring to a heat-safe blender jug like a Vitamix.
8. Blend on the high-speed setting (speed 8-9 of a Vitamix blender) until the sauce is smooth. You can also use an immersion blender and dip it into the sauce.
9. Adjust the texture of the sauce. We all have different tastes when it comes to pasta sauce. Some people love it thin, others thicker, and some like it cheesy. So while I created this recipe entirely dairy-free here are some options for you below. To thin out the sauce, add some heavy cream, cashew cream, coconut cream, or vegetable stock – up to 1/2 cup. To thicken the sauce – add 1/2 cup of cream cheese or dairy-free cream cheese. Blend into the hot sauce. To make it cheesy – in the blender, add 1/2 cup of Grated Parmesan.
10. Taste the sauce and add additional salt and pepper if needed. If you used cheese or thin out the sauce with some vegetable broth, you won’t need to add any salt.
11. Add the cooked pasta into a large saucepan, pour the creamy pumpkin pasta sauce on top and stir to coat the pasta evenly with the sauce.
12. Bring the saucepan over medium heat and cook, stirring once in a while to prevent the pasta from sticking to the pan. Cook for 5 to 8 minutes until the dish is warm.

Serving Suggestions

This easy pumpkin pasta dish is delicious on its own but even better with some of the suggested toppings below. Add the toppings to your plate or on top of the dish just before serving.

• A drizzle of olive oil
• Fresh chopped Italian parsley
• Fresh sage
• Grated cheese – dairy-free if needed
• Pinch of cinnamon to enhance the pumpkin flavors

Storage Instructions

Store the pumpkin pasta sauce in the fridge in airtight containers for up to 3 days. You can freeze pasta sauce for up to 3 months – preferably without cheese or cream added. Freeze in Ziploc bags or sealed boxes and thaw in the fridge the day before. Rewarm in a non-stick saucepan or microwave-safe bowl until warm.

Allergy Swaps

This pumpkin pasta sauce is naturally allergy friendly as it’s gluten-free, egg-free, and nut-free. However, there are some other options if needed.

• Dairy-Free – The cheese or cream is totally optional. You can use dairy-free coconut cream, cashew cream, or simply vegetable stock. Also, you can skip the Parmesan cheese, use dairy-free Parmesan, or 2-3 tablespoons of nutritional yeast to add cheesy flavors while making this sauce a vegan pumpkin pasta sauce.
• Low-Carb Friendly – This sauce is naturally low-carb as pumpkin is an approved low-carb vegetable. Use your favorite low-carb pasta to combine with this sauce and keep the dish diabetes-friendly/

Frequently Asked Questions

Below are some answers to your most popular questions about this pumpkin pasta sauce.

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