Creamy Vegan Pumpkin Pasta Sauce Recipe
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.
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.