Entrée, Gluten-Free, Vegetarian

Positively Pumpkin “Pasta”


Mmmm, more pumpkin recipes. Sounds like fall to me. In honor of Meatless Monday, here’s a pumpkin recipe to satisfy your pumpkin cravings in a not-so-sweet, but savory way and tackles a meatless meal. This Creamy Pumpkin Sauce is originally served over ravioli, but I love spaghetti squash just as much (maybe even more, which is saying a lot!). This sauce would also deliciously pair with pasta, tortellini or just over sautéed vegetables for a meal or side. Next on the agenda: to try this with plain almond milk instead of half & half. Either way, this pumpkin sauce tastes savory and creamy — without being too rich — and is a refreshingly different fall dish.

Ingredients (serves 4-6).

For the Pumpkin Sauce:

  • 1/2 T light olive oil
  • 1/2 c finely chopped carrots
  • 1/4 c finely chopped shallot (onion works too)
  • 1 can (15 oz) pure pumpkin puree
  • 1 cup fat-free half & half
  • 1/2 t nutmeg
  • 1/16 to 1/8 t red pepper (optional)
  • Sea salt and pepper to taste

Suggested “Pasta” Pairing:

  • 1/2 c spaghetti squash (easily cook here)
  • 1-2 t light olive oil
  • 1/2 t minced garlic
  • 1 T minced shallots
  • 1/8 to 1/4 c shredded carrots, washed and chopped
  • 1/4 red bell pepper, washed and chopped
  • 1/4 c green beans, cooked and cut in half
  • Generous handful of baby spinach
  • Sea salt and pepper to taste
  • Chopped pecans to top (optional)


For the Pumpkin Sauce:

  1. Heat olive oil in a medium saucepan over medium heat. Add in chopped carrots and onion and cook until tender.
  2. Stir in pumpkin puree, half & half and nutmeg. Stir constantly.
  3. Bring the pumpkin sauce to a boil and then reduce heat to a simmer. Add in red pepper (if desired) and salt and pepper to taste. Allow sauce to simmer for about 5 min to blend flavors.
    • Optional: Thin with water if sauce is too thick.
  4. Spoon creamy pumpkin sauce over your desired “pasta” and/or sautéed vegetables.
  5. Serve and enjoy!

For the Pasta:

  1. Add 1 c cooked spaghetti squash to a bowl.
  2. Either sauté veggies in light olive oil, garlic and shallots or steam veggies. Serve over spaghetti squash.
  3. Top with pumpkin sauce and chopped pecans (optional).
  4. Enjoy!

NOTE: for directions to cook spaghetti squash, go to my “How To Guides” found here.


3 thoughts on “Positively Pumpkin “Pasta””

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