Enjoy the best flavors of fall with this savory and creamy pumpkin pasta sauce. Made with simple ingredients like canned pumpkin, shallots, and sage, this healthy sauce comes together in just 10 minutes for a perfect weeknight meal. Its versatility makes it great for coating your favorite pasta or even as a warm dip for appetizers.
This versatile sauce is the perfect starting point for a delicious meal; pair it with one of our many healthy pasta recipes to create a warm and comforting dish. And if you're looking for more ways to enjoy this seasonal favorite, be sure to explore our full collection of healthy pumpkin recipes for more fall-inspired ideas.
This pumpkin pasta sauce is a healthy choice because it relies on the natural creaminess of pumpkin purée instead of heavy cream or excessive cheese. It's flavored with aromatic shallots, garlic, and sage, allowing for a significantly lower sodium content without sacrificing taste. By using 1% milk and a small amount of olive oil, the sauce remains low in saturated fat and cholesterol, aligning with numerous heart-healthy and diabetic-friendly diet plans.
Pumpkin pasta sauce is savory, not sweet like pumpkin pie. It has a mild, earthy flavor from the pumpkin, complemented by aromatic notes from shallots, garlic, and sage. Its texture is rich and creamy, similar to a butternut squash sauce.
The easiest way to thicken the sauce is to let it simmer gently over low heat for an extra 5-10 minutes, allowing excess liquid to evaporate. If you need it thicker faster, you can mix 1 teaspoon of cornstarch with 1 tablespoon of cold water and stir the slurry into the simmering sauce.
Absolutely. This recipe is designed to be creamy without using heavy cream. The pumpkin purée provides a naturally thick and smooth base. For an even richer, dairy-free version, you can substitute the milk with full-fat canned coconut milk or unsweetened cashew milk.
This healthy pumpkin sauce is made from a base of pumpkin purée, fresh roma tomatoes, shallots, and garlic. It's seasoned with sage, black pepper, and nutmeg, and brought together with a small amount of 1% milk for a creamy finish.
Once cooled to room temperature, you can store the sauce in an airtight container in the refrigerator for up to one week. It can also be frozen for up to 3 months.
If you love the comforting flavors of this healthy pumpkin sauce, you'll enjoy exploring other simple, nutrient-rich fall and winter dishes. From a classic butternut squash soup to a festive sweet potato casserole, these recipes make the most of seasonal produce.
Making your own sauces is a great way to control ingredients and boost flavor, and this easy pumpkin pasta sauce is a perfect example. Discover more healthy and versatile options below, from a simple homemade pasta sauce to a creamy green goddess dressing.
Recipe yields 6 servings
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.
Serve with your favorite multigrain, high protein, or gluten-free pasta for dinner or as a healthy dip for appetizers. To store, let cool to room temperature and transfer to an airtight container. Store in the refrigerator for up to 1 week, or in the freezer for up to 3 months.
If you prefer a perfectly smooth, velvety sauce, you can use an immersion blender directly in the skillet for 30-60 seconds after all ingredients are combined and heated through. Alternatively, carefully transfer the sauce to a standard blender and blend until smooth.
Simply swap the 1% milk for an equal amount of unsweetened, plain almond milk, cashew milk, or oat milk.
For a more indulgent texture, you can replace the 1% milk with canned full-fat coconut milk or a splash of heavy cream.
If you don't have shallots, you can use a small yellow onion, finely diced.
If fresh sage is unavailable, use 1 teaspoon of dried (rubbed) sage.