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 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.
Tracey
I always need recipes for the rest of that leftover can of pumpkin! This looks amazing and is delicious for Fall.
Bill Sweeney
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!
Sheena Tatum
Pumpkin alfredo sauce sounds like a dream. Pasta is one of my favorite things ever and pumpkin ranks up there too.
Sara Welch
I love amazing meals like this that are unique. I love mixing things up and offering a new dish to my family.
Maureen
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!
Makeba Giles
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 🙂
Liz Mays
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!
Pam
This sounds like the perfect fall meal. I love anything pumpkin.
kristi
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.
Theresa
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!
Carol Cassara
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.
AnnMarie John
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.
Heather
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.
Toni | Boulder Locavore
This looks really good! Perfect for dinner any night of the week!
Annemarie LeBlanc
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.
Tracy @ Ascending Butterfly
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
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
I am so glad that you enjoyed it!