Vegan Pumpkin Pasta with a Creamy Sauce

Name: Vegan Pumpkin Pasta
Prep time: 10 min
Cook time: 10 min
Total time: 35 min
Ingredients: 1 small yellow onion (finely chopped); 2 cloves garlic (finely minced); 1/4 cup vegetable stock; 15 oz pumpkin puree (1 can); 14 oz light coconut milk (1 can); 1/2 tsp sage (dried); 1/2 tsp thyme (dried); 1/2 tsp rosemary (dried); salt and pepper to taste; 16 oz whole wheat linguine

A creamy vegan pumpkin pasta made with a creamy coconut milk sauce, loads of pumpkin purée, sage, rosemary, and thyme. It’s the perfect hearty and healthy autumn dinner!

It’s no secret I love everything pumpkin, and when fall hits I’m ready to enjoy ALL the vegan pumpkin recipes!

Usually I opt for recipes on the sweet side, but the great thing about pumpkin is that it is SO versatile and can easily be adapted for both sweet and savory recipes.

This pasta has a savory rich and creamy vegan pumpkin pasta sauce thanks to the addition of coconut milk, and it’s got bold pumpkin flavor with the addition of one whole can of organic pumpkin purée.

I went a bit farther to really amp up the flavors of autumn and added sage, rosemary and thyme. The herbs give this sauce a nice depth.

I have to admit that when I served this dish to my kids and husband, they were a bit skeptical, but now it’s become a favorite and one of our go-to vegan meal prep recipes during pumpkin season!

They are used to pumpkin in the form of sweet recipes, like my vegan gluten-free pumpkin pie bars, but after one bite I had them convinced that pumpkin was just as good in savory form!

Jump to:

Why This Recipe Works
Ingredients
Tools and Equipment
Instructions
FAQS
Expert Tips
Variations
Serving Suggestions
How to Store and Keep
More pumpkin recipes!
Vegan Pumpkin Pasta

Why This Recipe Works

A super creamy flavor and luscious sauce without any dairy!
Simple ingredients you can find in your local grocery store
Whole food plant-based ingredients
Big pumpkin flavor!
Added herbs bring out the flavor of the pumpkin
Quick and easy sauce to make in under 20 minutes
Perfect as a main dish for vegans at Thanksgiving
Serve at your next dinner party for a real show stopper!
Healthy dish with added fiber from whole wheat pasta, vitamins and nutrients from the pumpkin, and healthy fats from the coconut milk!

Ingredients

Yellow Onion-Finely dice the yellow onion to use as the base of the sauce.
Garlic-Finely mince the garlic. This will add a nice flavor to the sauce.
Vegetable Broth-Instead of using oil, the vegetable stock is used to sauté the onions, and garlic.
Pumpkin Purée-I use one 15 oz can of pumpkin purée. Make sure you purchase a can of pumpkin puree, not pumpkin pie filling. It looks like a lot, but I promise it adds a great flavor without being overwhelming. You can also make your own pumpkin puree by roasting a whole pumpkin. In this case, you will need about 2 cups of pumpkin puree.
Lite Coconut Milk-The coconut milk adds a creamy texture without the need for dairy. I used the lite version to reduce fat and calories, but feel free to use full-fat coconut milk. There’s still plenty of good healthy fats in the lite variety.
Sage-Sage is such a wonderful fall flavor with hints of lemon. It is frequently paired with squash, and it works just as nicely with pumpkin.
Thyme-For more depth of flavor, thyme adds a slightly minty flavor and a dry aroma.
Rosemary-Rosemary has a nice piney aroma. A little goes a long way, so don’t over do it with rosemary!
Salt and Pepper-Add to your preferred taste.
Whole Wheat Linguine-In keeping with a whole food plant-based lifestyle, whole wheat linguine with it’s thick noodles pairs nicely with the sauce and is hearty and filling!

Scroll to the bottom of the post to the recipe card for complete measurements and instructions.

Tools and Equipment

Instructions

Step 1: Prepare pasta according to package instructions. Cook until al dente.

Step 2: Finely dice one small yellow onion. Heat skillet to medium heat. Add vegetable stock or olive oil, and onions. Sauté until soft and translucent about 3-5 minutes. Add minced garlic. Sauté an additional minute.

Step 2: Add sage, rosemary, and thyme. Stir to combine, and sauté an additional minute until fragrant.

Step 3: Add pumpkin puree, and coconut milk. Allow to come to a boil. Reduce heat and simmer for 5-10 minutes or until sauce begins to thicken.

Step 4: When pasta is ready, drain, and add to the sauce. Toss until sauce completely coats the pasta.

FAQS

What type of pasta should I use?

I used a whole wheat linguine. The thick noodles make this a very hearty meal. However, you can use virtually any type of pasta you like from penne, to spaghetti, and angel hair! This sauce also works well with gluten-free pastas such as lentil and chickpea pasta.

Should I use fresh or dried herbs?

I used dried herbs when making this pasta dish. I love using dried herbs, because I always have them on hand! One less thing to buy at the store.
However, if you’re a gardener and have your own fresh herbs, go ahead and use fresh. You’ll need to double the amounts as fresh herbs are less fragrant than their dried counterpart.

What side dish pairs well with this recipe?

I suggest serving this dish with my Kale Salad with Cranberries and Butternut Squash. It has a similar flavor profile and fits in nicely with a cozy autumn dinner.

Expert Tips

To save time use canned pumpkin to reduce time roasting. Be sure you buy canned pure pumpkin, not pumpkin pie filling!
Use light canned coconut milk to reduce fat and calories. The sauce still comes out rich and creamy!
Finely chop onion and mince garlic so that it combines nicely with the creamy pumpkin sauce.
Sauce will thicken as you allow it to simmer.
Optional: Reserve a ½ cup of pasta water to add to the sauce. This will help the sauce coat the pasta.

pumpkin pasta in white bowl with pot of pasta in the background

Variations

Gluten-Free – Use a gluten-free pasta in place of whole wheat pasta. A brown rice, lentil, or chickpea pasta would work well with this recipe.

Spicy – If you like a little added heat in your pasta, add ¼ teaspoon of cayenne pepper, and serve with red pepper flakes.

Low Carb – Instead of using pasta, serve with spaghetti squash!

Alternative Non-Dairy Milk – While I highly recommend using coconut milk to achieve a creamy sauce in this dish. However, if you do not like the flavor of coconut milk, or have an allergy you can opt for almond milk, oat milk, or soy milk.

Serving Suggestions

Fresh Herbs-I sprinkled fresh parsley on top. You could add fried sage leaves for more of that fragrant sage flavor.

Red Pepper Flakes-I love a little kick to nearly everything I eat. Adding a sprinkle of red pepper flakes adds a subtle touch of heat.

Pumpkin Seeds: Garnish with a ¼ cup of pumpkin seeds for added crunch and texture.

Nutritional Yeast-If you’re missing that sprinkle of parmesan cheese add a sprinkle of nutritional yeast, or try this recipe for vegan parmesan cheese.

If you would like a dessert, I suggest my sugar free apple crisp!

How to Store and Keep

Store leftovers in an air tight container in the refrigerator. It will keep for 3-4 days. When ready to reheat you can choose to warm in the microwave or stovetop.

I recommend adding a small amount of water or broth which helps the pasta from sticking together, and brings back some moisture that is lost when the pasta is kept cold.

More pumpkin recipes!