When the leaves start turning and the air gets that little nip, I crave comfort food that feels like a hug in a bowl. This vegan pumpkin pasta has become my go-to fall dinner—creamy, cozy, and so easy it almost cooks itself (well… if only, right?). It’s the kind of recipe that busy moms, working women, or honestly anyone who’s “hangry” at 6 PM will appreciate.
Pumpkin isn’t just for pie or muffins—it makes a silky, savory pasta sauce that feels downright luxurious without the dairy. And yes, even my three picky kiddos gave this one a thumbs up. That’s basically my Michelin star.
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Why You’ll Love This Vegan Pumpkin Pasta
- Quick: Ready in 30 minutes.
- Healthy: Packed with pumpkin’s natural vitamins.
- Cozy: Sage + garlic + creamy sauce = autumn comfort.
- Kid-approved (trust me, that’s a win).
What Does Vegan Pumpkin Pasta Taste Like?
Imagine Alfredo’s fall cousin—creamy, slightly sweet from the pumpkin, balanced by savory garlic, onion, and earthy sage. Toss in toasty pine nuts for crunch, and you’ve got a dish that will make your kitchen smell like heaven on a chilly night.
Ingredients You’ll Need for Vegan Pumpkin Pasta
The beauty of this vegan pumpkin pasta recipe is that it uses simple, wholesome ingredients you probably already have in your pantry. Each ingredient plays an important role in building that creamy, savory, fall-inspired flavor. Here’s what you’ll need:
- Pasta (8 oz) – I used bow tie pasta (farfalle) because those little ridges catch the sauce so beautifully. But feel free to use penne, rigatoni, or even gluten-free pasta if that’s what your family enjoys. Shorter pasta shapes tend to hold the creamy pumpkin sauce better.
- Pumpkin Purée (1 ½ cups) – The star of the show! I used canned pumpkin for convenience—just make sure it’s pure pumpkin, not pumpkin pie filling. If you’re feeling adventurous, you could roast your own pumpkin or even substitute butternut squash. I’ve done both, and the results are equally delicious. For more cozy pumpkin recipes, you might also love my Pumpkin Wild Rice Soup.
- Plant-Based Milk (½ cup) – Almond or oat milk work best because they’re neutral in flavor. They add creaminess without overpowering the sauce. If you prefer richness, you can try coconut milk, but I recommend mixing it with another plant milk so it doesn’t take over the flavor.
- Vegetable Broth (½ cup) – This adds depth and keeps the sauce from being too heavy. Homemade broth is wonderful, but store-bought works just fine for busy weeknights.
- Onion (½ medium, chopped) – Sweet and savory, onions form the base of the sauce and bring that home-cooked comfort flavor we all crave.
- Garlic (3 cloves, minced) – Garlic balances the pumpkin’s natural sweetness and makes the kitchen smell like fall magic.
- Fresh Sage (1 Tbsp) – Sage and pumpkin are a classic fall duo. Fresh is best, but if you only have dried, use about ⅓ teaspoon. You could also swap in thyme for a slightly different flavor.
- Olive Oil (2 Tbsp) – For sautéing the onion and garlic and adding richness to the sauce.
- Pine Nuts (¼ cup) – These little gems are toasted and sprinkled on top for crunch and nutty flavor. If you don’t have pine nuts, walnuts or sunflower seeds make a great substitute.
- Salt & Pepper (to taste) – Don’t skip these! Seasoning is key to keeping the sauce balanced and savory, not overly sweet.
With these simple ingredients, you’ll transform a basic box of pasta into a cozy, nourishing bowl of vegan pumpkin pasta that feels like it came from your favorite autumn café.
How to Make Vegan Pumpkin Pasta (Step by Step)
Making this vegan pumpkin pasta is easier than you think, and I’ll walk you through each step so you feel confident in your kitchen. From boiling the pasta just right to creating that creamy pumpkin sage sauce, here’s exactly how to do it:
Step 1: Cook Your Pasta
Bring a medium pot of salted water to a boil. Add ½ teaspoon of salt (this seasons the pasta from the inside out). Drop in your pasta of choice—bow ties, penne, or rigatoni all work beautifully here. Cook for about 7–10 minutes, or until al dente. Don’t forget to save a little of that pasta cooking water before draining—it can be a lifesaver if your sauce feels too thick later.
👉 If you’re a pasta lover like me, you’ll also enjoy pairing cozy pasta dinners with hearty soups such as my Mushroom Potato Soup on chilly nights.
Step 2: Toast the Pine Nuts
While your pasta cooks, let’s get those pine nuts golden and nutty. You can do this in a dry skillet over medium heat for 3–4 minutes, stirring often, or in the oven at 350°F for 7–10 minutes. They’ll add a delicious crunch to your finished vegan pumpkin pasta, so don’t skip this step! Set them aside once toasted.
Step 3: Build the Flavor Base
Heat the olive oil in a large skillet over medium heat. Add the chopped onion and sauté for 7–10 minutes, until it turns translucent and slightly golden. Stir occasionally to keep it from burning. Then add the minced garlic and cook for just 30 seconds. (Trust me, garlic burns quickly, and nobody wants bitter sauce.)
Step 4: Make the Creamy Pumpkin Sauce
Now the magic begins! Reduce the heat to low and stir in your fresh sage, pumpkin purée, vegetable broth, and plant-based milk. Let the sauce simmer gently for about 7 minutes. This is where the flavors come together, and your kitchen will smell like pure autumn comfort. Season with salt and pepper, then taste and adjust until it’s just right.
Step 5: Combine Pasta and Sauce
Drain your cooked pasta and add it straight into the skillet with your pumpkin sauce. Toss everything together so the pasta is fully coated in that creamy goodness. If the sauce feels too thick, add a splash of the reserved pasta water until it reaches your desired consistency.
Step 6: Finish and Serve
Spoon the vegan pumpkin pasta into bowls, sprinkle with toasted pine nuts, and serve immediately. For extra flavor, you can also dust the top with nutritional yeast, which gives a subtle cheesy taste without any dairy.
And there you have it—creamy, cozy, and completely dairy-free pumpkin pasta that’s perfect for fall evenings or busy weeknights.
Tips and Tricks for Perfect Vegan Pumpkin Pasta
- Save Pasta Water: A splash can thin your sauce if it feels too thick.
- Choose Neutral Milk: Almond or oat keeps the flavor balanced. Coconut adds richness but mix it with another milk if you don’t want it tropical.
- Season Well: Don’t be shy with salt—it balances pumpkin’s natural sweetness.
- Nutritional Boost: Sprinkle with nutritional yeast for that cheesy vibe.
- Make Ahead: Double the sauce—it freezes beautifully for 2–3 months.
Storage Tips
- Fridge: Store cooled pasta in an airtight container for 1–2 days.
- Reheat: Gently on the stovetop with a splash of plant milk to keep it creamy.
- Freeze: Freeze the sauce (not the pasta) for best results.
FAQs
Can I use butternut squash instead of pumpkin?
Yes! Roast and puree it—it works perfectly.
What pasta shape works best?
Short pastas (bow ties, penne, rigatoni) hold the sauce beautifully.
Can I make this nut-free?
Absolutely. Skip the pine nuts or use toasted sunflower seeds.
Conclusion
This vegan pumpkin pasta is everything fall cooking should be: simple, cozy, and nourishing. It’s proof that comfort food doesn’t need dairy to feel indulgent. So grab a can of pumpkin, pour a glass of sparkling water (or, let’s be honest, maybe tea), and whip this up tonight.
And if you’re in a soup mood, you might also love my Pumpkin Wild Rice Soup or Hearty Vegan Stew. 🍂
Follow us on Pinterest for weekly slow cooker inspiration, or join the conversation over on our Facebook page where fellow food lovers share their favorite comfort meal.
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The Best Vegan Pumpkin Pasta – Quick & Cozy Recipe You’ll Love
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Total Time: 30 minutes
- Yield: 4 servings
- Category: Main Course
- Method: Stovetop
- Cuisine: American
- Diet: Vegan
Description
This creamy vegan Pumpkin Pasta is so easy and perfect for fall, especially on busy weeknights. Pick your favorite pasta, toss it with a dairy-free pumpkin sage sauce, and enjoy a healthy and satisfying autumn meal ready in minutes.
Ingredients
8 oz pasta (bow ties or any kind; gluten-free optional)
¼ cup pine nuts
2 tablespoons olive oil
½ medium onion, chopped
3 cloves garlic, finely minced
1 tablespoon fresh sage
1 ½ cups pumpkin puree (not pumpkin pie filling)
½ cup vegetable broth
½ cup plant-based milk (almond or oat preferred)
1 teaspoon salt
¼ teaspoon pepper
Instructions
1. Bring a medium pot of water to a boil, add ½ teaspoon salt and add pasta. Cook pasta for 7-10 minutes or until fully cooked.
2. Toast pine nuts in a dry skillet or bake at 350°F for 7-10 minutes until slightly golden brown. Remove and set aside.
3. Heat olive oil in a large pan over medium heat. Add chopped onion and sauté for 7-10 minutes until translucent.
4. Add garlic and sauté for 30 more seconds.
5. Reduce heat to low and add fresh sage, vegetable broth, pumpkin purée, and plant-based milk. Simmer the sauce for 7 minutes.
6. Add remaining ½ teaspoon salt and pepper, then remove from heat.
7. Drain pasta and add it into the pumpkin sage sauce. Toss to combine.
8. Divide pasta into bowls, top with toasted pine nuts, and serve.
Notes
Use a neutral-flavored plant milk like almond or oat for the best flavor balance. If using coconut milk, mix it with another plant milk to avoid overwhelming coconut flavor. Save some pasta water to thin out the sauce if needed. Nutritional yeast makes a great topping to boost flavor and nutrients. Store leftovers in an airtight container in the fridge for 1–2 days. The sauce freezes well for up to 3 months, but pasta is best served fresh.
