There’s nothing cozier than a warm bowl of pasta on a crisp autumn night—especially when it’s drenched in a luscious, creamy sauce that’s secretly healthy. This vegan pumpkin pasta sauce recipe is everything you want in a fall-inspired dish: comforting, rich, and ready in under 30 minutes.
Unlike heavy cream-based sauces, this version gets its silky texture from pumpkin purée and dairy-free milk, while garlic, onion, and a pinch of nutmeg bring out those warming fall flavors. Whether you’re fully plant-based or just looking to lighten things up, this dish is satisfying, simple, and endlessly customizable.
It’s also naturally gluten-free (just use GF pasta), oil-free optional, and can be made nut-free with a simple swap.
Why You’ll Love This Vegan Pumpkin Pasta
- Quick and easy: Ready in 25 minutes with minimal prep.
- Cozy fall flavors: Hints of nutmeg, garlic, and pumpkin spice up any pasta night.
- Naturally creamy without cream: 100% plant-based and satisfying.
- Meal prep friendly: Make the sauce ahead and store it for up to 5 days.
- Flexible ingredients: Works with most pasta types and your favorite veggies or proteins.
Ingredients
For the Pumpkin Pasta Sauce:
- 1 tbsp olive oil (or water for oil-free)
- 1 small yellow onion, finely chopped
- 3 cloves garlic, minced
- 1 cup canned pumpkin purée (unsweetened)
- 1 ¼ cups unsweetened almond milk (or oat/soy for nut-free)
- 2 tbsp nutritional yeast (for cheesy flavor)
- 1 tsp Dijon mustard
- ½ tsp salt (adjust to taste)
- ½ tsp black pepper
- ¼ tsp ground nutmeg
- ¼ tsp smoked paprika (optional, for a smoky depth)
- 1 tbsp lemon juice or apple cider vinegar (for brightness)
For Serving:
- 12 oz pasta (penne, rigatoni, or spaghetti)
- Fresh sage, thyme, or parsley for garnish
- Vegan parmesan (optional)
Step-by-Step Instructions
1️⃣ Cook the Pasta
Bring a large pot of salted water to a boil. Cook pasta according to package directions until al dente. Drain and set aside, reserving ½ cup of pasta water.
2️⃣ Sauté the Aromatics
In a skillet over medium heat, heat olive oil. Add chopped onion and sauté until soft and translucent, about 4–5 minutes. Add garlic and cook for another 30 seconds until fragrant.
3️⃣ Build the Sauce
Lower the heat. Stir in pumpkin purée, almond milk, nutritional yeast, Dijon mustard, salt, pepper, nutmeg, and smoked paprika if using. Mix well to combine.
4️⃣ Simmer
Let the sauce simmer for 5–7 minutes, stirring occasionally, until slightly thickened and warmed through.
5️⃣ Blend (Optional)
For an extra smooth sauce, blend with an immersion blender directly in the pan or transfer to a high-speed blender. This step is optional but gives the sauce a silky finish.
6️⃣ Toss and Serve
Add cooked pasta to the sauce and toss to coat. If the sauce is too thick, add a splash of reserved pasta water. Adjust salt and pepper to taste. Finish with lemon juice or vinegar before serving.
Nutrition Information (Per Serving, Without Toppings)
| Nutrient | Amount |
| Calories | ~320 |
| Carbs | 45g |
| Protein | 9g |
| Fat | 10g |
| Fiber | 5g |
| Sugar | 3g |
Final Thoughts
This vegan pumpkin pasta sauce hits the perfect balance between cozy and nourishing. It’s the kind of recipe you’ll want to put on repeat all autumn long—quick enough for weeknights, elegant enough for entertaining, and comforting enough to feel like a warm hug in a bowl.
Serve it up with crusty bread or a crisp side salad, and enjoy a fall dinner that’s both plant-based and pure comfort.
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FAQs
What ingredients do I need for vegan pumpkin pasta sauce?
You will need pumpkin puree, garlic, olive oil, vegetable broth, coconut milk (or another dairy-free milk), onion, nutritional yeast, and seasonings like cinnamon, nutmeg, salt, and pepper.
Can I use fresh pumpkin instead of canned puree?
Yes, you can use fresh pumpkin! Simply roast or steam the pumpkin, then blend it until smooth before adding it to the sauce.
Is vegan pumpkin pasta sauce gluten-free?
Yes, the sauce itself is naturally gluten-free. Just make sure to use gluten-free pasta if needed.
How do I make the sauce creamy without dairy?
You can use coconut milk, cashew cream, or any other plant-based milk to create a rich, creamy texture in the sauce.
How can I add more flavor to the vegan pumpkin pasta sauce?
You can enhance the flavor by adding herbs like sage, thyme, or rosemary. A dash of maple syrup or balsamic vinegar can also balance the flavors.
Can I make the sauce ahead of time?
Yes, the sauce can be made ahead of time and stored in the refrigerator for up to 3-4 days. You can also freeze it for longer storage.
What type of pasta pairs well with vegan pumpkin pasta sauce?
This sauce pairs wonderfully with hearty pasta shapes like rigatoni, penne, or fettuccine. You can also try it with gluten-free pasta or zucchini noodles for a lighter option.
Can I add vegetables to the sauce?
Yes! You can add vegetables like spinach, kale, roasted red peppers, or sautéed mushrooms for extra nutrition and texture.
Creamy Vegan Pumpkin Pasta Sauce Recipe
Ingredients
- 1 tbsp olive oil or water
- 1 small yellow onion chopped
- 3 garlic cloves minced
- 1 cup pumpkin purée
- 1 ¼ cups unsweetened almond milk
- 2 tbsp nutritional yeast
- 1 tsp Dijon mustard
- ½ tsp salt
- ½ tsp black pepper
- ¼ tsp nutmeg
- ¼ tsp smoked paprika optional
- 1 tbsp lemon juice or ACV
- 12 oz pasta any kind
Instructions
- Cook pasta in salted water. Drain and set aside.
- In a pan, sauté onion in olive oil for 4–5 minutes. Add garlic; cook 30 seconds.
- Add pumpkin, almond milk, nutritional yeast, Dijon, spices. Stir and simmer 5–7 mins.
- Blend for smooth texture if desired.
- Add pasta, toss to coat. Thin with pasta water if needed. Finish with lemon juice.
- Serve with herbs or vegan cheese.
Notes
- Use high-quality pumpkin purée. Do not use pumpkin pie filling—just plain, unsweetened pumpkin. Libby’s is a consistent favorite.
- Milk matters: Use unsweetened non-dairy milk to avoid unexpected sweetness. Almond, oat, soy, or cashew milk all work well.
- Make it protein-packed: Stir in cooked lentils, chickpeas, or pan-fried tofu for a heartier meal.
- Add veggies: Sautéed mushrooms, spinach, kale, or roasted cauliflower make great additions.
- Batch cook the sauce: Double the recipe and refrigerate in an airtight jar for up to 5 days, or freeze for up to 2 months.
- Oil-free variation: Sauté onions and garlic in water or broth instead of oil.
