Pumpkin Pasta Sauce (Without Cream) Recipe

If you’re craving a luscious, comforting pasta sauce but want to skip the heavy cream, I have just the thing for you! This Pumpkin Pasta Sauce (Without Cream) Recipe is everything you could want in a fall-inspired meal: velvety, flavorful, and surprisingly simple. I absolutely love how this sauce turns out—rich and creamy from roasted pumpkin and garlic, yet light enough that you don’t feel weighed down. Stick with me, and I’ll walk you through all the tips I learned so you can nail this cozy dish every time.

this …

Ingredients You’ll Need

Every ingredient here plays a special role in building layers of flavor. The pumpkin forms that rich, creamy base, while garlic adds depth once roasted. Sage brings an earthy brightness, and parmesan gives it that irresistible umami punch. When you shop, look for a firm pumpkin that’s great for roasting—like sugar pumpkins rather than the carving kind.

• Pasta: I often go with your favorite shape—I like fettuccine or penne; anything that holds sauce well.
• Pumpkin: Fresh is best, peeled and chopped; canned can work in a pinch but won’t be as vibrant.
• Garlic: Two whole heads roasted give a mellow, sweet depth you won’t get from raw garlic.
• Olive oil: Use good quality extra virgin olive oil for that rich mouthfeel.
• Sage leaves: Fresh is ideal here, to get crispy and fragrant.
• Red pepper flakes: Adjust this according to your spice tolerance—I like a good kick, but feel free to go mild.
• Parmesan cheese: Freshly grated—please don’t skip this, it’s the finishing touch that makes the sauce sing.
• Salt and black pepper: Essential for seasoning and balancing flavors at every step.

Variations

I love making this Pumpkin Pasta Sauce (Without Cream) Recipe my own by tweaking a few ingredients here and there. It’s super versatile, so don’t hesitate to experiment based on what you have or your dietary needs.

• Use Butternut Squash: When I’m out of pumpkin, butternut squash offers a similarly sweet, creamy flavor with a smooth texture.
• Add Nutmeg or Cinnamon: A pinch of warm spices gives it a charming autumn vibe—my family goes crazy for this twist.
• Make It Vegan: Skip the parmesan or swap it for nutritional yeast for that cheesy note without dairy.
• Extra Spice: If you’re like me and adore heat, add crushed chili or cayenne with the red pepper flakes for a smoky kick.

How to Make Pumpkin Pasta Sauce (Without Cream) Recipe

Step 1: Roasting the Pumpkin and Garlic

First, preheat your oven to 400°F (200°C). While it warms, chop your pumpkin into manageable pieces and peel off the skin—it roasts better without it. Place the pumpkin chunks in a baking dish. Take the heads of garlic, slice off the top so the cloves are exposed, and tuck those right into the dish alongside the pumpkin. Drizzle everything with about 2 tablespoons of olive oil, sprinkle with salt, and massage the oil evenly into the pumpkin and garlic. Bake for about 45 minutes, or until the pumpkin is fork-tender. This slow roasting is what transforms the veggies into the base of your creamy sauce.

Step 2: Blending the Roasted Goodness

Once the pumpkin and garlic have cooled a bit, gently squeeze the garlic heads—the soft roasted cloves should easily pop out. Mix the garlic flesh right into the pumpkin in the baking dish, then use an immersion blender or a regular blender to puree the mixture until it’s perfectly smooth. I like this part because it’s so satisfying seeing the sauce come together—no lumps, just creamy orange goodness.

Step 3: Cooking Pasta and Crisping Sage

While your sauce is resting, bring a big pot of heavily salted water to boil for the pasta. Cook your pasta until just shy of al dente—you want it to finish cooking in the sauce. Meanwhile, heat about a tablespoon of olive oil in a skillet over medium heat and sauté your sage leaves until crispy, which only takes a few minutes. The crispy sage is one of my favorite flavor and texture contrasts in this dish.

Step 4: Bringing It All Together

Remove the sage leaves from the pan and toss in your red pepper flakes, letting them toast for about a minute to release their flavor. Then add a ladle of your pumpkin puree, along with some reserved pasta water, to loosen things up. Once your pasta is nearly al dente, drain and add it straight to the pan with the sauce. Toss in the freshly grated parmesan and another ladle of pasta water to get everything creamy and well combined. Keep stirring gently, adding a bit more pasta water if it feels too thick. The sauce clings beautifully to each piece of pasta, thanks to this technique. Finally, top with the crispy sage, extra parmesan, and freshly cracked black pepper before serving.

How to Serve Pumpkin Pasta Sauce (Without Cream) Recipe

Garnishes

I always finish this dish with freshly grated parmesan and black pepper—it adds that sharp, nutty pop I crave. The crispy sage leaves sprinkled on top add beautiful texture and a burst of herbal aroma that makes every bite feel fancy. Sometimes, I even toss on a few toasted pumpkin seeds for an extra crunch—you might want to try that too!

Side Dishes

For sides, my go-to is a simple arugula salad with lemon vinaigrette to cut through the richness. Roasted Brussels sprouts or a light garlic bread also complement the pumpkin pasta sauce perfectly. I’ve found these combos balance the flavors and textures beautifully.

Creative Ways to Present

For a special dinner, I’ve plated this pumpkin pasta in a shallow bowl, drizzled with a little extra virgin olive oil, and added microgreens or edible flowers for freshness and color. It’s impressive but easy and perfect for cozy fall entertaining.

Make Ahead and Storage

Storing Leftovers

I store leftover sauce in an airtight container in the fridge for up to 3 days. When reheating, add a splash of water or broth to loosen it up, because pumpkin sauces thicken as they chill.

Freezing

I’ve frozen this sauce successfully in portions for up to 2 months. Just thaw overnight in the fridge and gently warm it on the stove with a bit of water to revive its creamy texture.

Reheating

When reheating, do it over low heat and stir often, adding reserved pasta water or broth to bring back that perfect saucy consistency. Avoid microwaving straight from frozen to keep the flavor and texture intact.

FAQs

Final Thoughts

This Pumpkin Pasta Sauce (Without Cream) Recipe has been a game-changer in my kitchen for those cozy nights when I want something comforting but light. It’s easy enough for a weeknight but special enough to impress guests or satisfy picky eaters. I love sharing dishes like this that feel indulgent without the heaviness of cream, and I promise you’ll enjoy making it as much as eating it. Give it a try soon, and I’d bet it becomes a regular go-to in your recipe rotation too!

Print