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5 from 3 votes

Pumpkin Pasta Sauce

This pumpkin pasta sauce recipe is easy, delicious, flavored with warm fall spices and Parmesan. Serve it over your favorite pasta for an easy dinner with a punch of pumpkin goodness!
Prep Time5 mins
Cook Time10 mins
Course: Main Course
Cuisine: American
Keyword: healthy pasta, pumpkin pasta sauce, veggie-loaded burgers
Servings: 5 servings
Calories: 163kcal


  • 1 tbsp avocado oil or extra virgin olive oil
  • 1 tsp fresh minced sage plus extra for garnish if desired
  • 2 cloves garlic crushed and to taste
  • 1 cup pumpkin purée (not pumpkin filling)
  • 1/4 cup stock or broth
  • 1/4 tsp cinnamon
  • 1/8 tsp nutmeg
  • 1/2 cup coconut cream or sub heavy cream if you like
  • 1/2 cup parmesan cheese grated, for serving (omit for a dairy-free option)
  • salt and pepper to taste


  • Add oil into a large pot or skillet and heat over medium heat. When oil is hot, add garlic and sage and saute for 1-2 minutes.
  • Add in the pumpkin, broth, cinnamon, and nutmeg and coconut cream and bring to a
    boil. Once boiling lower heat and let sauce bubble until it thickens up to your desired consistency. About 5-8 minutes
  • Remove the pan from heat and season with salt and pepper to taste.
  • Toss with your favorite cooked pasta and serve. Top with extra minced sage and parmesan cheese if desired. Top with meat or veggies as desired


Calories: 163kcal | Carbohydrates: 7g | Protein: 5g | Fat: 14g | Saturated Fat: 9g | Cholesterol: 7mg | Sodium: 211mg | Potassium: 188mg | Fiber: 2g | Sugar: 2g | Vitamin A: 7729IU | Vitamin C: 3mg | Calcium: 139mg | Iron: 1mg