Print

Creamy Pumpkin Pasta Sauce Recipe

Creamy Pumpkin Pasta Sauce Recipe
Print Recipe

★★★★★

5.2 from 25 reviews

A rich and creamy pumpkin pasta sauce made with whole wheat fettuccine, pumpkin puree, and a blend of warming spices. This comforting dish combines the velvety texture of reduced-fat cream cheese with aromatic sage and subtle heat from cayenne, perfect for a cozy fall meal.

Ingredients

Scale

Pasta

  • 8 ounces whole wheat fettuccini (or any long, thin noodle such as linguine or spaghetti)

Sauce

  • 1 tablespoon unsalted butter
  • 1 tablespoon all-purpose flour
  • 2 cloves garlic, minced
  • 2 cups nonfat milk
  • 1 cup pumpkin puree (not pumpkin pie filling)
  • 3 ounces reduced-fat cream cheese, cut into chunks and at room temperature
  • 1 tablespoon chopped fresh sage leaves, divided
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon ground black pepper
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon ground nutmeg
  • Pinch ground cayenne pepper
  • 1/2 cup grated Parmesan cheese (for serving)

Instructions

  1. Cook the pasta: Bring a large pot of salted water to a boil and cook the pasta to al dente according to package instructions. Reserve 1 cup of the pasta water, then drain the pasta and set aside.
  2. Make the roux and sauce base: Melt the butter in a large saucepan over medium heat. Once hot and sizzling, add the flour and whisk constantly until it turns a golden color and smells nutty. Add the minced garlic and cook for 30 seconds to release its aroma.
  3. Add milk and thicken sauce: Slowly pour in the milk in small splashes while whisking constantly to prevent lumps. Increase the heat to medium-high and cook, stirring frequently, until the sauce bubbles and thickens, about 8 to 10 minutes. Remove from heat.
  4. Incorporate pumpkin and spices: Stir in the pumpkin puree, cream cheese chunks, half of the chopped sage leaves, kosher salt, black pepper, cinnamon, nutmeg, and cayenne pepper. Whisk until the cream cheese melts completely and the sauce is smooth and creamy. Adjust seasoning with additional salt or pepper as needed.
  5. Combine pasta and sauce: Add the cooked pasta to the pan and gently toss to coat it evenly with the sauce. If the sauce is too thick or sticky, thin it by adding some of the reserved pasta water gradually until desired consistency is reached.
  6. Serve: Plate the pasta immediately, topping each serving with the remaining fresh sage and grated Parmesan cheese for extra flavor and garnish.

Notes

  • Use whole wheat pasta for added fiber and a nuttier flavor, but regular pasta works as well.
  • Make sure to use pumpkin puree and not pumpkin pie filling, which contains added sugars and spices.
  • Reduced-fat cream cheese adds creaminess without excessive fat, but avoid fat-free versions for better texture.
  • Reserve pasta water to help loosen the sauce and help it cling to the noodles better.
  • For a vegan version, substitute the dairy ingredients with plant-based alternatives such as vegan cream cheese, non-dairy milk, and nutritional yeast instead of Parmesan.
  • This sauce pairs well with linguine, spaghetti, or fettuccini; avoid short or thick pastas as they may not coat as well.
  • Fresh sage is preferable for better flavor, but dried sage can be used in smaller amounts if necessary.
  • Adjust the pinch of cayenne pepper to taste for desired heat level or omit for a milder sauce.

Nutrition

Keywords: pumpkin pasta sauce, creamy pumpkin sauce, whole wheat pasta recipe, fall pasta dish, sage pumpkin pasta

Find it online: https://thefoodrecipe.com/creamy-pumpkin-pasta-sauce-recipe/