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    Home » Pasta Recipes

    Pumpkin Alfredo Sauce Pasta

    5 from 8 votes
    Posted October 26, 2017 (last updated October 1, 2020) by Wendy Polisi

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    This post may contain affiliate links. All opinions are my own.

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    Pumpkin Alfredo Sauce Pasta has the best flavors of fall in a delicious and healthy dish!  I used gluten-free pasta in this easy creamy dish, but any pasta works.  I’ve even got a dairy-free and vegan option.  SO good!

    Overhead photo of a white plate filled with Pumpkin Alfredo Sauce Pasta on a dark background garnished with parsley.

    Confession: While I like pumpkin, I've never been quite as crazy as the rest of the blogger world about it. Yes, I cook with it. But it isn't like I've been counting down the days until it was officially pumpkin season.

    That just changed.

    This Pasta with Pumpkin Alfredo sauce is without question the best alfredo pasta I've ever made. It also falls into the top five pasta dishes I've ever made, and the only one in that category that I would consider healthy.

    Healthy Alfredo Pasta? Sounds pretty impossible.

    But when you use my quinoa cream, you've got a lighter pasta dish that the whole family is going to adore. (And if you don't have time to make quinoa cream, you can always use half-and-half.)

    If you like this Pasta with Pumpkin Alfredo Sauce Recipe, You May Also Like:

    • Southwestern Pasta
    • 26 Healthy Pumpkin Recipes
    • Pumpkin Quinoa Breakfast Casserole
    • Pasta Primavera with Chicken
    Print Recipe
    5 from 8 votes

    Pumpkin Alfredo Sauce Pasta

    This Pasta with Pumpkin Alfredo Sauce will blow your mind! It so rich and delicious, it is hard to believe it is a healthier Alfredo recipe!
    Prep Time20 mins
    Cook Time15 mins
    Total Time35 mins
    Course: Main Course
    Cuisine: American, Gluten Free, Healthy
    Servings: 8
    Calories: 251kcal
    Author: Wendy Polisi

    Ingredients

    • 12 ounces pasta gluten free
    • 1 tablespoon butter or Earth Balance
    • 1 shallot chopped
    • 1 tablespoon minced garlic
    • 1 tablespoon gluten free flour
    • 1 ½ cups quinoa cream or half and half
    • ¾ cup pumpkin puree
    • 1 cup Parmesan or â…“ cup nutritional yeast and â…“ 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.

    Nutrition

    Calories: 251kcal | Carbohydrates: 41g | Protein: 8g | Fat: 5g | Saturated Fat: 2g | Cholesterol: 12mg | Sodium: 359mg | Potassium: 69mg | Sugar: 1g | Vitamin A: 3715IU | Vitamin C: 1.5mg | Calcium: 156mg | Iron: 0.5mg

    Filed Under:

    Gluten Free RecipesMain Dish RecipesPasta RecipesVegetarian Recipes

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    About Wendy Polisi

    Hi, I’m Wendy! I’m a cook, 5 time cookbook author, blogger, natural health enthusiast…and most importantly a mom. My boys are 16 & 17 and my late life princess is 9.

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      Rating




    1. Tracey

      October 26, 2017 at 6:59 pm

      5 stars
      I always need recipes for the rest of that leftover can of pumpkin! This looks amazing and is delicious for Fall.

      Reply
    2. Bill Sweeney

      October 26, 2017 at 7:44 pm

      5 stars
      That sounds delicious. I've never had pumpkin alfredo sauce before. I'd love to try it, though. I guess I'll have to make this!

      Reply
    3. Sheena Tatum

      October 26, 2017 at 8:05 pm

      5 stars
      Pumpkin alfredo sauce sounds like a dream. Pasta is one of my favorite things ever and pumpkin ranks up there too.

      Reply
    4. Sara Welch

      October 26, 2017 at 8:06 pm

      5 stars
      I love amazing meals like this that are unique. I love mixing things up and offering a new dish to my family.

      Reply
    5. Maureen

      October 26, 2017 at 8:48 pm

      What a delicious idea to have a Fall type dish using pumpkin alfredo sauce with pasta. I am going to try this and see what I think, it's new and interesting perfect idea to give it a try!

      Reply
    6. Makeba Giles

      October 26, 2017 at 11:18 pm

      5 stars
      This is a different take on using pumpkin! Not sure I'd make it, but I definitely wouldn't turn down a plate, and, if I like it, then I'd make it 🙂

      Reply
    7. Liz Mays

      October 26, 2017 at 11:57 pm

      This is looking really good. We had a soup with a little bit of pumpkin in it last night. I would love to try alfredo with pumpkin next!

      Reply
    8. Pam

      October 27, 2017 at 12:03 am

      This sounds like the perfect fall meal. I love anything pumpkin.

      Reply
    9. kristi

      October 27, 2017 at 12:51 am

      Yum... I am going to pin this and try it soon. We had a bumper crop of Pumpkins so this is a great idea. Just need to get the GoGo Quinoa Supergrains Pasta next time I grocery shop.

      Reply
    10. Theresa

      October 27, 2017 at 2:56 am

      We love alfredo, but have never had a pumpkin version. This sounds like a must try! I really like that this dish can be done in just 35 minutes. That's a winner of a meal if I ever saw one!

      Reply
    11. Carol Cassara

      October 27, 2017 at 2:59 am

      You weren't kidding about the healthy part. I think it's really a must try especially since it's not your typical alfredo! I wouldn't mind eating this often at home.

      Reply
    12. AnnMarie John

      October 27, 2017 at 3:01 am

      Now now, doesn't this look amazing! The kids and I are huge fans of pasta but we tend to stay away from sauces that are made from milk because I have kids who are lactose intolerant. I wouldn't mind this one though! It's really healthy and good and it doesn't require milk.

      Reply
    13. Heather

      October 27, 2017 at 4:02 am

      Pumpkin everything! I love the flavors of fall, which is good because it's still 90 degrees so yummy foods are the only way you'd know it's not still summer. This pasta recipe sounds delightful.

      Reply
    14. Toni | Boulder Locavore

      October 27, 2017 at 4:04 am

      5 stars
      This looks really good! Perfect for dinner any night of the week!

      Reply
    15. Annemarie LeBlanc

      October 27, 2017 at 5:34 am

      5 stars
      Looks so pastalicious for me! I will save this recipe. I just love all these amazing pumpkin recipes I am seeing today. We'll be having this tonight. I will be just be home today and there will be lots of time for me to cook a hearty dinner.

      Reply
    16. Tracy @ Ascending Butterfly

      October 27, 2017 at 7:00 am

      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! 🙂

      Reply
    17. Pamela K Schilling

      October 10, 2020 at 12:42 am

      5 stars
      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!

      Reply
      • Wendy Polisi

        October 12, 2020 at 12:04 pm

        I am so glad that you enjoyed it!

        Reply

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    Hi, I’m Wendy! I’m a cook, 5 time cookbook author, blogger, natural health enthusiast…and most importantly a mom. My boys are 16 & 17 and my late life princess is 9.

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