Servings
Font
Back
0 from 0 votes

Creamy Pumpkin Pasta Sauce

Creamy Pumpkin Pasta Sauce. Made with pumpkin, cream cheese, and sage, this easy recipe tastes similar to Alfredo but is healthy and ready in 20 minutes!

Prep Time
10 mins
Cook Time
10 mins
Total Time
30 mins
Servings: 2 to 3 servings (see notes)
Calories: 483 kcal
Course: Main Course
Cuisine: American

Ingredients

  • 8 ounces whole wheat fettuccini or any other long, thin noodle, such as linguine or spaghetti
  • 1 tablespoon unsalted butter
  • 1 tablespoon all-purpose flour
  • 2 cloves garlic minced
  • 2 cups nonfat milk
  • 1 cup pumpkin puree not pumpkin pie filling
  • 3 ounces reduced-fat cream cheese cut into chunks and at room temperature (do not use fat free)
  • 1 tablespoon chopped fresh sage leaves divided
  • ½ teaspoon kosher salt
  • ¼ teaspoon ground black pepper
  • ⅛ teaspoon ground cinnamon
  • ⅛ teaspoon ground nutmeg
  • Pinch ground cayenne pepper
  • ½ cup grated Parmesan cheese for serving

Instructions

    Cup of Yum
  1. Bring a large pot of salted water to a boil and cook the pasta to al dente, according to package instructions. Reserve 1 cup of the pasta water, drain pasta, and set aside.
  2. Melt the butter in a large saucepan over medium heat. Once hot and sizzling, add the flour, then whisk constantly until it turns a golden color and smells nutty. Add the garlic and cook for 30 seconds. Slowly pour in the milk a few splashes at a time, whisking constantly to smooth any clumps. Increase the heat to medium high, then let cook, stirring constantly, until the sauce bubbles and thickens, about 8 to 10 minutes. Remove the pan from the heat, then stir in the pumpkin, cream cheese, half of the chopped sage leaves, salt, pepper, cinnamon, nutmeg, and cayenne. Continue whisking until the cream cheese melts and you have a smooth, rich sauce. Taste and add additional salt and pepper as desired.
  3. Add the cooked pasta to the pan and gently toss to combine. Thin the pasta with a bit of the reserved pasta water as needed if it seems too thick or sticky. Serve immediately, topped with Parmesan and the remaining sage.

Notes

  • This recipes serves 2 generously or 3 with smaller portions. To make this a heartier dish (and extend the servings to 4), try adding sautéed greens such as spinach or kale, shredded or chopped cooked chicken, or sautéed chicken or turkey sausage.
  • I have not tried doubling the recipe but don't see why it wouldn't work—just make sure you use a large enough pan.
  • Reheat leftovers gently in the microwave with a splash of milk to keep them from drying out.

Nutrition Information

Serving 1(of 3) Calories 483kcal (24%) Carbohydrates 68g (23%) Fat 13g (20%) Saturated Fat 7g (35%) Cholesterol 38mg (13%) Fiber 11g (44%)

Nutrition Facts

Serving: 2to 3 servings (see notes)

Amount Per Serving

Calories 483

% Daily Value*

Serving 1(of 3)
Calories 483kcal 24%
Carbohydrates 68g 23%
Fat 13g 20%
Saturated Fat 7g 35%
Cholesterol 38mg 13%
Fiber 11g 44%

* Percent Daily Values are based on a 2,000 calorie diet.