This healthy, gluten-free ravioli is the perfect quick weeknight meal. It features a creamy, light pumpkin sauce made without heavy cream, using 1% milk and pumpkin purée for a heart-healthy, low-sodium dinner.
If you enjoy this creamy pumpkin sauce paired with this ravioli, explore our other healthy pumpkin recipes perfect for fall. For more easy meals, check out our full collection of delicious gluten-free dinner ideas, ideal for any busy weeknight.
This gluten-free pumpkin ravioli recipe is designed to be heart-healthy and diabetes-friendly by prioritizing ingredients that deliver flavor without excess fat or sodium. By swapping heavy cream for 1% milk and pumpkin purée, the sauce achieves a rich, creamy texture while remaining low in saturated fat. The flavor comes from aromatic shallots, garlic, and sage rather than added salt, aligning with a low-sodium diet.
It can be very healthy, especially when prepared like this. This version is low in sodium (165mg) and saturated fat (2g) by using pumpkin purée and 1% milk for creaminess instead of heavy cream or butter.
The secret is using canned pumpkin purée, which provides a thick, velvety base. This recipe combines it with 1% milk to create a creamy texture without the high saturated fat content of heavy cream.
Cook gluten-free ravioli in gently boiling (not a rapid, rolling boil) salted water. Stir very gently once or twice to prevent sticking. Cook just until al dente, as overcooking can cause them to break apart.
This sauce uses sage (a classic pairing), garlic, and shallots. You could also add a pinch of cinnamon or smoked paprika for warmth, or stir in fresh parsley at the end for brightness.
Yes, this pumpkin sauce freezes very well! For best results, freeze the sauce separately from the ravioli in an airtight container for up to 3 months. Thaw it in the refrigerator before gently reheating on the stove.
Keep your healthy, gluten-free meal rotation going with these similar recipes. This collection focuses on other pasta dishes that are both gluten-free and heart-healthy, just like this creamy pumpkin ravioli.
A great main dish deserves a great side dish or a new idea for next week. This collection includes simple, healthy sides that pair perfectly with ravioli and other main courses that fit a heart-healthy lifestyle.
Gluten-free pasta can be delicate. To prevent it from falling apart or becoming mushy, follow these tips:
Recipe yields 8 servings
Bring a large pot of light salted water to a boil. Cook the ravioli according to package directions. Reserve ¾ cup pasta water, drain into a colander and shake off excess water. Very lightly drizzle with olive oil and toss to coat to prevent the ravioli from sticking. Set aside.
In a large skillet, heat the olive oil over medium-high heat. Cook the shallots until softened, about 5 minutes, stirring occasionally. Add the garlic and cook until fragrant, about 30 seconds to 1 minute.
Add tomatoes and cook for an additional 5 minutes, stirring occasionally. Add pumpkin purée, sage, black pepper, nutmeg, salt and crushed red pepper flakes (if using); cook for 2 to 3 minutes. Add the milk and stir until well combined and creamy.
Add the cooked ravioli and reserved pasta water and gently toss to combine until the sauce clings to the ravioli, about 3 to 4 minutes. Remove from heat.
Serve immediately topped grated parmesan cheese, if desired, and garnished with fresh herbs.
Store leftovers in an airtight container in the refrigerator for up to 4 days. Reheat the ravioli in a microwave or on the stovetop, adding a little water to thin the sauce as needed.
While this sauce is best made on the stovetop, you can adapt it. If using frozen gluten-free ravioli, follow the package instructions (do not boil if they are "no-boil" type). You can also make the sauce ahead and gently reheat it on the stove, adding a splash of milk or water to loosen it.
You can substitute the 1% milk with an unsweetened, plain dairy-free milk like almond or oat milk.
One small yellow onion, finely diced, can be used in place of shallots.
If you don't have fresh sage, you can use 1 teaspoon of dried (rubbed) sage, adding it with the pumpkin purée.
To make it kid-friendly, omit the crushed red pepper flakes. For more spice, increase the flakes to ½ teaspoon.
If you enjoyed the cozy, comforting flavors of pumpkin ravioli, you'll love these other satisfying vegetarian pasta recipes. From hearty baked ziti to seasonal favorites like butternut squash lasagna, each dish is perfect for a wholesome family dinner.