Pumpkin Alfredo Sauce Pasta blends the creaminess of Alfredo with the comfort of pumpkin to create a fun twist on a classic that is perfect for fall. Made on the stovetop and ready in less than 30 minutes, this is the perfect easy dish for a cool autumn evening.
I've always had a soft spot for the creamy, dreamy decadence of Alfredo sauce. This slow cooker chicken alfredo makes an almost weekly appearance on my menu.
But as we all aim to make more nutrition-conscious choices, I found myself dreaming up a version that could bring all that comfort without the guilt. Enter the mighty pumpkin! Not only does it add a gorgeous, golden hue to the dish, but it also packs a nutritional punch that's hard to beat.
The first time I gave this recipe a whirl, I was a tad nervous. Would my family balk at the idea of pumpkin in their pasta?
To my delight, the kids didn't just accept it; they asked for seconds! And just like that, Healthy Pumpkin Alfredo earned its spot in our fall family meal rotation.
Ingredients
- Pasta: If gluten isn't a concern, feel free to use any pasta you have on hand. Either short or long pasta works here
- Butter: A touch of butter adds richness to the sauce, but if you're vegan or dairy-free, Earth Balance is a fantastic plant-based alternative that melts just as beautifully.
- Shallot: Finely diced yellow onion works in a pinch!
- Minced Garlic: No fresh garlic? Half a teaspoon of garlic powder could save the day.
- Flour: This helps thicken our Alfredo sauce to perfection. Use gluten-free or regular.
- Half and Half: Quinoa cream is a brilliant dairy-free option that doesn't skimp on creaminess. Traditional half-and-half is perfect for those who prefer a classic approach.
- Pumpkin Puree: Make sure it's pure pumpkin puree, not pumpkin pie filling.
- Parmesan: Parmesan cheese lends a salty, umami kick. For a dairy-free version, a combination of nutritional yeast and vegan parmesan mimics that beloved cheesy flavor.
- Sea Salt: Adjust to taste.
- Fresh Ground Black Pepper: Freshly ground is best for the most vibrant flavor, but pre-ground black pepper works in a bind.
Tips and Tricks
- Pumpkin Purée Perfection: Make sure you're reaching for 100% pure pumpkin purée, not the pumpkin pie mix which is sweetened and spiced. Libby's is my go-to brand for its consistent quality and natural sweetness.
- Creamy Without the Cream: For those opting out of dairy, quinoa cream is a revelation.
- Cheese, Please: I love using freshly grated Parmesan for that unbeatable meltiness, but for my vegan friends, a mix of nutritional yeast and a good store-bought vegan Parmesan (hello, Violife!) offers that cheesy comfort we all crave.
- Leftovers Love: If you find yourself with leftovers, they reheat beautifully. Just add a splash of broth or water to loosen up the sauce, and it's almost as good as when it was freshly made—perfect for those busy weeknight dinners.
More Pumpkin Recipes 🎃
- Bread Machine Pumpkin Bread: This recipe is a hands-down winner for busy mornings or a comforting snack.
- Pumpkin Flan: It's a sophisticated yet simple dessert that's sure to impress at any family gathering.
- Pumpkin Chia Pudding: This easy-to-make delight combines the power-packed nutrition of chia seeds with the creamy sweetness of pumpkin, creating a dish that's as nourishing as it is delicious.
- Pumpkin Waffles: They're perfect for a leisurely Sunday brunch or when you want to make an ordinary morning feel special.
30 Minute Pumpkin Alfredo Sauce Pasta
Ingredients
- 12 ounces pasta gluten free if necessary
- 1 tablespoon butter or Earth Balance
- 1 shallot chopped
- 1 tablespoon minced garlic
- 1 tablespoon flour or gluten free flour
- 1 ½ cups half and half or quinoa cream
- ¾ cup pumpkin puree
- 1 cup Parmesan or ⅓ cup nutritional yeast and ⅓ cup vegan parmesan
- ½ teaspoon sea salt
- ½ teaspoon fresh ground black pepper
Instructions
- Cook pasta according to package directions. (Don’t forget the oil and salt in the water!)
- Meanwhile, heat butter in a large saucepan. Add shallot and cook for four minutes.
- Add garlic and cook for 30 seconds. Sprinkle with flour and stir to combine.
- Whisk in quinoa cream or half and half and bring to a simmer. Stir in pumpkin puree and cook for four minutes, until slightly thickened. Add Parmesan, salt and pepper and cook until the cheese is melted.
- To serve, drain pasta and immediately toss with sauce. Top with additional parmesan if desired.
Tracy @ Ascending Butterfly says
I like the color orange, but mostly in leather jackets and handbags, I am not a big lover of pumpkin either, but I have never even thought of combining pumpkin with alfredo sauce before, I would like to taste this! 🙂
Pamela K Schilling says
All these comments are from 2017. It is September 2020. I just discovered this recipe and it is a game changer! Creating a sauce from quinoa over cashews is brilliant and amazingly tasty. Loved the cheese sauce as vegan and will make it and share it again and again!° Thank.you Wendy Polisi!
Wendy Polisi says
I am so glad that you enjoyed it!