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Creamy roasted Pumpkin Pasta: vegan Alfredo recipe

This vegan creamy pumpkin alfredo is the creamiest, most delicious sauce you can imagine. On top of that, it’s so easy to make and goes well with any type of pasta. 

It doesn’t get much easier to make a super creamy vegan alfredo pasta sauce than this. 

This creamy pumpkin pasta recipe features al dente pasta and creamy pumpkin sauce, coming together in a delicious pumpkin pasta dish. It’s simple, amazing with any type of pasta – serve as pumpkin ravioli sauce, store bought spaghetti, homemade pasta, or chickpea pasta for a delicious gluten-free option – and features the most amazing creamy pumpkin pasta sauce. We’re talking one of the best pumpkin recipes with feel good foodie flavors the whole family will love.

Easy Vegan pumpkin pasta sauce recipe 

The most time consuming part of this recipe, and I say that mildly, because the oven is really doing all the work for you, is baking the butternut squash in the oven. But to me, this step is a must. Roasting the butternut squash with all the spices and garlic in the oven, creates the most decadent and deep flavor you can imagine. It brings out all the best in the butternut squash and turns them into soft and creamy heavenly mouthfuls. Not to mention the absolutely amazing effect the baking has on the garlic.

In this pumpkin Alfredo pasta recipe we’re covering

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Easy pumpkin pasta sauce: the best Creamy Pumpkin pasta sauce recipe 

Roasting garlic in their skins in the oven brings out all the sweetness and almost turns the garlic into mush. It’s so incredibly tasty and a key ingredient that brings out the delicious pumpkin flavor. It’s a must try for savory dishes!

Vegetarian pumpkin pasta ingredients 

The recipe card for this delicious pumpkin pasta features simple ingredients that come together to make a delicious pumpkin pasta dish. Here’s a breakdown of the ingredients in this vegan pumpkin pasta and how each contributes to the flavor, texture, or overall dish:

Sauce ingredients:

1. Raw Cashews (½ cup / 70g)

  • Cashews are the base of the creamy sauce. When blended, they create a rich and velvety texture that mimics the creaminess of dairy-based Alfredo sauces. It’s a great heavy cream substitute that perfectly matches the traditional cream flavor.
  • Flavor: Neutral, with a subtle nuttiness that complements the pumpkin and spices. It’s amazing for bringing out the fall flavors in the creamy pumpkin pasta recipe. Alternatively, you can use any variety of plant milk like almond mil, oat milk, soy milk or full-fat coconut milk to make the creamy vegan pumpkin pasta recipe.

2. Water (1 cup / 240ml)

  • Helps blend the cashews and other ingredients into a smooth sauce. Also adjusts the consistency of the sauce to coat the pasta evenly.
  • Flavor: Neutral; it dilutes without overpowering. Alternatively, you can substitute with vegetable stock or veggie broth to enhance the depth of flavor in the one-pot pasta.

3. Olive Oil (1 tbsp / 15ml)

  • Enhances the roasting process by helping the squash and garlic caramelize and intensifies their natural sweetness. It also adds a layer of richness to the sauce.
  • Flavor: Mildly fruity and buttery.

4. Butternut Squash (2 lbs / 900g)

  • Acts as the star ingredient, forming the body of the sauce. When roasted, it provides a naturally sweet and earthy base.
  • Flavor: Sweet and nutty, with a creamy texture when blended.

Alternatively, you can use any variety of pumpkin you prefer to make this delicious vegan pumpkin pasta sauce recipe. From fresh pumpkin roasted with fresh garlic cloves, to pumpkin purée, you can use any pumpkin you want. 

Flavor ingredients:

5. Fresh Garlic (5 cloves)

  • Roasted garlic adds depth and a savory, slightly sweet flavor to the sauce. It balances the sweetness of the squash.
  • Flavor: Sweet and mellow when roasted, with a rich umami kick.

6. Fresh Sage Leaves (5)

  • Adds a subtle herbaceous and earthy flavor. Sage pairs beautifully with pumpkin and other fall ingredients. The crispy sage gives the pumpkin Alfredo sauce that little extra sauce twist that your taste buds will love.
  • Flavor: Warm, slightly peppery, and aromatic.

7. Dried Thyme (2 tsp / 4g)

  • Enhances the earthy undertones of the sauce and complements the sage.
  • Flavor: Woody, slightly floral, and savory.

8. Harissa or Hot Chili Sauce (1 tbsp / 15g)

  • Adds a spicy kick and a hint of smokiness, balancing the sweetness of the squash.
  • Flavor: Spicy, smoky, and tangy, depending on the type of chili sauce used.

9. Paprika (1 tbsp / 7g)

  • Adds warmth and a subtle smoky flavor, enhancing the pumpkin pasta dish’s depth.
  • Flavor: Mildly smoky and sweet (or hot, if using hot paprika).

Extra seasoning ingredients

10. Sundried Tomatoes (2, chopped)

  • Contribute a concentrated tangy and savory (umami) flavor, which balances the sweetness of the squash.
  • Flavor: Tart, sweet, and deeply savory. The tomatoes is a delicious component in the creamy pumpkin sauce. Alternatively, you can substitute with tomato paste to bring the deep tomato flavor to the pumpkin pasta dish.

11. Capers (7–10, chopped)

  • Provide a pop of briny, salty flavor, cutting through the creaminess of the sauce.
  • Flavor: Sharp, tangy, and salty. You can omit if you prefer, or replace with lemon juice for a different twist to the creamy pumpkin sauce.

12. Salt and Pepper (Pinch)

  • Essential for seasoning and enhancing all the flavors in the dish.
  • Flavor: Salt brings out sweetness and umami, while black pepper adds a mild heat.

13. Freshly Grated Nutmeg (⅛ tsp)

  • A classic addition to creamy sauces, nutmeg adds warmth and a hint of spice, complementing the squash and sage.
  • Flavor: Sweet, nutty, and slightly woody. It’s a great addition to the delicious recipe.

Pasta

14. Pasta (4 servings, ~12 oz / 340g)

  • The vehicle for the sauce. The pasta provides texture and makes the dish filling and satisfying. Use any type of pasta you prefer. Have fun with your pasta shape to make the perfect vegetarian dinner recipe. You can opt for penne pasta, long pasta like spaghetti or linguine. Use your favorite pasta to serve with this easy pumpkin pasta. Any pasta will work great with the comforting sauce.
  • Flavor: Neutral, allowing the sauce to shine. Opt for your favorite pasta with the best texture that will enhance the creamy vegan pumpkin pasta sauce. 

15. Fresh Cilantro or Basil (1 bunch, chopped)

  • Provides freshness and a pop of green color. Balances the richness of the sauce with its bright, aromatic flavor. 
  • Flavor: Citrusy and herbaceous (cilantro) or sweet and peppery (basil).

Overall Contribution

Each ingredient plays a crucial role in creating a harmonious balance between sweetness (butternut squash, garlic, cashews), spiciness (harissa, paprika, pepper), herbaceous notes (sage, thyme, cilantro/basil), and umami (sundried tomatoes, capers). The result is a rich, creamy, and deeply flavorful pasta dish that feels both indulgent and comforting.

Pumpkin pasta tips

Tips for Making the Perfect Vegan Pumpkin Pasta

    1.    Save Time with Pumpkin Puree

  • If you’re short on time, you can substitute the roasted butternut squash with canned pumpkin puree. Use about 1½ to 2 cups (425g) of puree to replace the roasted squash. While you’ll miss out on the caramelized flavor that roasting brings, the dish will still be creamy and delicious. To enhance the canned puree’s flavor, consider sautéing it briefly with olive oil and garlic before blending. It’s the perfect way to add extra flavor to the creamy pumpkin sauce.

    2.    Boost the Protein for a Heartier Meal

  • Adding extra plant-based protein is a great way to make this dish more satisfying and nutritionally balanced. Try these ideas:
  • Tofu or Tempeh: Pan-fry cubed tofu or tempeh until golden and toss them into the pasta. It’s a great addition to vegan pasta recipes. 
  • Chickpeas: Roasted or simply cooked chickpeas add a lovely texture and a mild, nutty flavor to the creamy vegan pumpkin pasta sauce.
  • Vegan Sausage: Slice and sauté your favorite plant-based sausage for a savory kick.
  • Lentils: Add pre-cooked green or brown lentils to the dish for a hearty, protein-packed addition.
  • Hemp Seeds or Nutritional Yeast: Sprinkle these over the finished dish for a protein boost and extra flavor.

Extra tips

    3.    Top It Off with Delicious Vegan Toppings

  • Toppings can elevate the dish by adding texture and enhancing flavor. Here are a few vegan-friendly options:
  • Toasted Breadcrumbs: Lightly toast breadcrumbs with olive oil and a pinch of garlic powder for a crunchy topping. It’s the best thing as a vegan pumpkin sauce topping.
  • Fried Onions: Crispy fried onions add a savory and slightly sweet crunch to the pasta. With a hint of sweetness it’s a fantastic option with the savory sauce.
  • Toasted Nuts or Seeds: Chopped walnuts, pumpkin seeds, or sunflower seeds provide a nutty flavor and added texture.
  • Vegan Parmesan: Sprinkle some store-bought or homemade vegan Parmesan for a cheesy finish.
  • Fresh Herbs: Extra fresh cilantro, basil, or parsley adds a burst of brightness to balance the rich sauce.

    4.    Choose Gluten-Free Pasta for a Dietary-Friendly Option

This recipe can easily be made gluten-free by swapping regular pasta for a gluten-free alternative. Popular options include:

  • Rice Pasta: Made from rice flour, this pasta has a neutral flavor and a similar texture to traditional pasta.
  • Chickpea or Lentil Pasta: These are high in protein and fiber, making them a nutritious choice.
  • Quinoa Pasta: A light yet hearty option with a mild nutty flavor.
  • Zucchini Noodles (Zoodles): For a low-carb option, spiralized zucchini works well with the creamy sauce.

Easy time crunch pumpkin hack

If you want a super quick, we’re talking 15 minute pasta, you can substitute the oven baked pumpkins for pumpkin 1/4 cup pumpkin puree. It’s a really quick hack and creates a deliciously creamy pasta sauce. It doesn’t quite give the same rich taste that the roasted butternut squash and garlic does, but it’s great in a time pinch.
If you choose to go the pumkin puree route, just remember to cook the garlic and spices in a skillet before adding them to the cashews to be blended, and you’re good to go.

The secret to a creamy sauce

To make my pumkin pasta sauce extra creamy, without using any cream, I like to use cashews that have been soaking in water overnight or alternatively soaking in hot water for 2 hours, if you’re in a time crunch. It gives the sauce an extra deep and rich creaminess that’s just as good as using real cream.
Cashew nuts become super creamy and oh so tasty when they’re blended. I like to use a high speed blender and blend it for around 1 minute to make it extra creamy.
Alternatively, the cashew nuts could be substituted with coconut milk if needed. While coconut milk is one of my favorite vegan sauce ingredients, I do prefer the cashew nuts in this recipe, because nothing else can beat that creaminess. But if you’re allergic, or just haven’t gotten around to buying cashew nuts, thena tin of coconut milk will also do the trick.

What’s great about this Creamy Pumpkin Alfredo Pasta Recipe:

  • Super easy and very quick to make
  • Tastes amazing and is the ideal midweek dinner treat
  • A very healthy crowd pleaser

How to serve

I like to serve this pasta sauce with either fettuchine pasta or clam pasta, because they both soak up the sauce. Let’s face it, pasta is really just the ideal vessel to transport all the sauce, am I right? At least for me, pasta is all about the pasta sauce. You can really serve this sauce with any type of pasta you like, there’s no rules.

I like to serve my pasta with garlic brad or my Healthy Rye Buns

So how is this Creamy Pumpkin Alfredo Pasta made? It’s so easy. Just:

How to make creamy pumpkin pasta 

Preheat the oven to 400F.

Start by peeling the butternut squash and cutting off the ends. Cut the pumpkin into 1-inch chunks and place on a baking sheet covered with baking parchment. Add the garlic cloves (with the peel still on) and coat the butternut squash with olive oil. Drizzle with thyme, sage, salt and pepper and mix everything together, until everything is coated.

Cook the butternut squash for 25-30 minutes, while flipping the pumpkins halfway through. Once the pumpkin is softened take them out of the oven.

Boil water for the pasta and cook the pasta while you start making the pumpkin sauce.

Pumpkin Sauce instructions

Being careful not to get burned, remove the peel from the garlic cloves (they should pop right off) and remove the sage leaves. Pour the oven baked butternut squash and roasted garlic into a high speed blender. Scrape in the olive oil and spices and blend until smooth.

Next, pour in the drained cashews, water and hot chili sauce and blend until the sauce is smooth and creamy.

Toss the sauce together with your cooked pasta and stir in sun-dried tomatoes, chopped cilantro and capers. 

Serve and enjoy.

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Creamy Pumpkin Pasta: best vegan Alfredo sauce recipe FAQs

Can I use canned pumpkin instead of fresh butternut squash?

Yes, you can substitute 1½ to 2 cups (about 425g) of canned pumpkin puree for the roasted butternut squash. However, roasting the squash gives the sauce a richer, sweeter flavor.

What can I use instead of cashews for the sauce?

If you’re allergic to nuts or want a nut-free version, you can use sunflower seeds, silken tofu, or even steamed cauliflower to achieve a creamy texture.

Can I make this recipe gluten-free?

Absolutely! Simply use gluten-free pasta to make the dish gluten-free. The sauce itself is naturally gluten-free.

What’s a good substitute for harissa or hot chili sauce?

If you don’t have harissa, you can use sriracha, red pepper flakes, or a mild chili paste. Adjust the quantity based on your spice preference.

How can I make this dish higher in protein?

You can add roasted chickpeas, tofu, tempeh, or a protein-rich pasta made from lentils or chickpeas.

Storage and more FAQs

How long does the sauce keep in the fridge?

The sauce can be stored in an airtight container in the fridge for up to 3–4 days. Reheat it gently on the stove or in the microwave, adding a splash of water or plant-based milk to loosen it if needed.

Can I freeze the sauce?

Yes, the sauce freezes well. Transfer it to a freezer-safe container and store for up to 2 months. Thaw in the fridge overnight and reheat before using.

What type of pasta works best with this recipe?

Any type of pasta works well, but penne, fettuccine, or spaghetti are great options. For a heartier meal, you can use whole wheat or legume-based pasta.

Can I omit the sundried tomatoes and capers?

Yes, they are optional. However, they add a burst of umami flavor that complements the sauce. If you omit them, consider adding a splash of lemon juice or nutritional yeast for extra flavor.

What can I use instead of fresh sage?

If fresh sage isn’t available, you can use an additional ½ teaspoon of dried sage or simply increase the thyme.

Recipe variations and more FAQs

Is this recipe kid-friendly?

This dish is generally kid-friendly, but if you’re serving it to children sensitive to spice, you can omit or reduce the harissa or chili sauce.

Can I make this oil-free?

Yes, you can roast the butternut squash and garlic without oil by using parchment paper and a splash of vegetable broth or water to prevent sticking.

How do I adjust the sauce consistency?

If the sauce is too thick, add more water or plant-based milk, 1 tablespoon at a time, until you reach your desired consistency.

Can I add other vegetables to the dish?

Absolutely! Roasted mushrooms, spinach, or steamed broccoli would pair beautifully with this pasta.

What can I use as a garnish if I don’t have fresh herbs?

If fresh cilantro or basil isn’t available, you can use parsley, a sprinkle of nutritional yeast, or even toasted nuts or seeds for added texture.

What I’ve been making lately

Creamy Pumpkin Alfredo Pasta

This vegan creamy pumpkin Alfredo is rich, flavorful, and incredibly easy to make. It pairs beautifully with any type of pasta for a comforting, delicious meal.
Simone – Munchyesta.com
Prep Time 10 minutes
Cook Time 40 minutes
Serving Size 4 people

Ingredients

  • ½ cup (70g) Raw Cashews Soaked in water and drained
  • 1 cup (240ml) water
  • 1 tbsp (15ml)  Olive Oil
  • 1 Butternut Squash (about 2 lbs/900g), peeled and roughly chopped into 1-inch (2.5cm) chunks
  • 5 cloves Garlic Minced
  • 5 Sage leaves
  • 2 tsp (4g) Dried Thyme
  • 1 tbsp (15g)  Harissa or Hot Chili Sauce
  • 1 tbsp (7g) Paprika
  • 2 Sundried Tomatoes Chopped
  • 7-10 Capers Chopped
  • Pinch of salt
  • Pinch of Pepper
  • tsp Freshly grated Nutmeg
  • 4 servings Pasta of your choice (about 12 oz/340g dry pasta)
  • 1 bunch Fresh Cilantro or Fresh Basil Chopped – Save half for garnish

Instructions

Prepare the butternut squash and garlic

  • Preheat your oven to 400°F (200°C).
  • Place the peeled, chopped butternut squash on a baking sheet lined with parchment paper. Add the garlic cloves (leave them unpeeled).
  • Drizzle the squash and garlic with olive oil, and sprinkle with thyme, sage, salt, and pepper. Toss everything to coat evenly.

Roast the vegetables

  • Roast the squash and garlic in the preheated oven for 25–30 minutes, flipping halfway through, until the squash is tender.

Cook the pasta

  • While the vegetables are roasting, bring a large pot of salted water to a boil and cook your pasta according to package instructions. Drain and set aside.

Make the pumpkin sauce

  • Once the squash is done roasting, carefully remove the peel from the roasted garlic cloves (it should come off easily) and discard the sage leaves.
  • Transfer the roasted squash and garlic to a high-speed blender. Add the olive oil, paprika, nutmeg, harissa or chili sauce, and a pinch of salt and pepper. Blend until smooth.
  • Add the soaked and drained cashews along with 1 cup (240ml) water. Blend again until the sauce is silky and creamy.

Combine the pasta and sauce

  • Toss the cooked pasta with the pumpkin sauce in a large bowl or pan. Stir in the sundried tomatoes, chopped capers, and half of the fresh cilantro or basil.

Serve and garnish

  • Divide the pasta into bowls or plates, and garnish with the remaining chopped cilantro or basil.
  • Enjoy your delicious vegan pumpkin Alfredo pasta!

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