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pumpkin pasta on a plate

Creamy Pumpkin Pasta Sauce

Gluten Free Stories
This Pumpkin Pasta Sauce is the perfect recipe for a fall night in, as it's creamy, comforting, takes only 20 min to make, and is made with real pumpkin, butter, sage, cream cheese, parmesan cheese, and pasta of your choice!
5 from 3 votes
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Course Entree, Main Course
Cuisine Italian
Servings 3 portions
Calories 272 kcal


  • 8 ounces gluten-free pasta of choice
  • 1 tablespoon unsalted butter
  • 1 tablespoon gluten-free flour
  • 1 garlic clove
  • 2 cups milk (or vegan alternative)
  • 1 cup canned pumpkin puree
  • ½ cup cream cheese (or vegan alterantive)
  • ½ teaspoon salt
  • ¼ teaspoon black pepper
  • teaspoon ground cinnamon
  • teaspoon ground nutmeg
  • Pinch ground cayenne pepper
  • cup grated parmesan cheese (or vegan hard cheese)
  • 3-4 leaves fresh sage (or 1 teaspoon dried)


  • Bring a large pot of salted water to a boil and cook the pasta to al dente, according to package instructions.
  • Melt the butter in a large saucepan over medium heat. Add the garlic and cook for 30 seconds. Add the flour and whisk constantly until it turns a golden color and smells nutty. 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, salt, pepper,sage, 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. Add the parmesan cheese and stir one more time.
  • Add the cooked pasta to the pan and gently toss to combine. 
  • Top with parmesan cheese and serve while it is warm. Enjoy! :)


Serving: 1servingCalories: 272kcalCarbohydrates: 21gProtein: 17gFat: 14gSaturated Fat: 8gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.2gCholesterol: 48mgSodium: 979mgPotassium: 532mgFiber: 3gSugar: 12gVitamin A: 12473IUVitamin C: 4mgCalcium: 490mgIron: 1mg
Keyword Pumpkin Pasta Sauce