Healthy Creamy Pumpkin Pasta (Printable)

A festive pasta with creamy pumpkin sauce and sage, light and flavorful for holiday meals.

# Components:

→ Pasta

01 - 12 oz whole wheat fettuccine or spaghetti

→ Pumpkin Sage Sauce

02 - 1 tablespoon olive oil
03 - 2 small shallots, finely chopped
04 - 3 cloves garlic, minced
05 - 1 2/3 cups canned pure pumpkin puree, unsweetened
06 - 1 cup low-sodium vegetable broth
07 - 1/2 cup unsweetened almond milk
08 - 1/4 cup Greek yogurt, 2% or nonfat
09 - 10 fresh sage leaves, finely chopped
10 - 1/2 teaspoon ground nutmeg
11 - 1/4 teaspoon ground black pepper
12 - 1/2 teaspoon salt, or to taste
13 - 2 tablespoons grated Parmesan cheese

→ Garnish

14 - Fresh sage leaves, optional
15 - Additional grated Parmesan cheese

# Method:

01 - Boil pasta in salted water until al dente according to package directions. Reserve 1/2 cup pasta water before draining.
02 - Heat olive oil in a large skillet over medium heat. Cook shallots 2–3 minutes until softened. Add garlic and sage; sauté 1 minute until fragrant.
03 - Combine pumpkin puree, vegetable broth, almond milk, nutmeg, pepper, and salt. Simmer 5–7 minutes, stirring occasionally, until slightly thickened.
04 - Reduce heat to low; whisk in Greek yogurt and Parmesan until sauce is creamy and smooth. Add reserved pasta water if sauce is too thick.
05 - Add drained pasta to sauce and toss gently to coat. Warm for 1–2 minutes until heated through.
06 - Divide into bowls and garnish with extra sage leaves and Parmesan cheese as preferred.

# Expert Advice:

01 -
  • Healthy, creamy pumpkin sauce
  • Infused with fresh sage for festive flavor
02 -
  • Contains dairy Greek yogurt Parmesan
  • Contains gluten pasta
03 -
  • Use plant-based yogurt and vegan Parmesan for a vegan version
  • Add sautéed mushrooms spinach or roasted Brussels sprouts for extra nutrition
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