Dairy-Free, Entrée, Gluten-Free, Italian, One Pot Dish, Vegan, Vegetarian

A Creamy, Tomatoey, Pumpkiny Sauce


Need a break from marinara sauces, pumpkin sauce or creamy, Alfredo-like sauces? Look no further. This Creamy Tomato Pumpkin Sauce is the perfect blend of garlic, tomatoes and “cream.” When I was little, it would be the dead of summer, and my mom would harvest tomatoes from our tiny garden. She’d chop up tomatoes, fresh basil and garlic, sauté the three into an easy sauce, and sever over pasta; I think this is where I got my inspiration. With leftover pumpkin and yellow squash, a simple sauce emerged fresh heirloom tomatoes (those colors!), carrots and a little garlic. A splash of almond milk (or whatever milk you prefer) adds a new dimension to the sauce to perfectly prepare it for pasta.

Ingredients (makes 2 c; serves 3 with 2/3 c).

  • 2 t light olive oil
  • 1 t minced garlic
  • 1 container heirloom tomatoes, halved (about 40 cherry tomatoes)
  • 1 small yellow squash, thinly sliced and quartered
  • 1/4 c matchstick carrots, loosely chopped
  • 1/3 c pumpkin purée
  • 2-4 T unsweetened almond milk or milk of choice (depending on creaminess)
  • Garlic powder to taste (optional)
  • Salt and pepper to taste


  1. In large skillet, heat oil and garlic over medium heat. Once oil is hot, stir in tomatoes, squash and carrots. Sauté until fragrant and veggies are tender. Using a spatula, apply gentle pressure to tomatoes to allow them to burst.
  2. Mix in pumpkin purée and amount of milk to depend on creaminess. Add extra garlic powder and salt/pepper to taste.
  3. Serve 2/3 c over pasta of choice and with protein like chicken (both shown in pictures). Top with red pepper flakes and parmesan (both optional).
  4. Enjoy!

Inspired by my Creamy Pumpkin Sauce: dairy-free & vegan or with parmesan & cream.

Nutrition for 1/3 of sauce.
123 calories  •  7.3 g fat (43%)  •  18.5 g carbs (48%)  •  3.8 g protein (10%)  •  5.5 g fiber  • 10.6 g sugar
* These are estimates based off specific products I used and how I entered ingredients in a fitness tracker. This is completely subjective and used to give a rough nutritional estimate.


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