Creamy pumpkin sage pasta brings the flavors of fall to an easy weeknight dinner. Plain pumpkin purée becomes a silky sauce with garlic, onion, oat milk, and sage. Toss it with tender pasta, and you have a warm, comforting meal made with ingredients that are easy to keep on hand.
Prep time: 10 minutes | Cook time: 20 minutes | Total time: 30 minutes | Servings: 4
Why You’ll Love This Recipe
- The pumpkin makes the sauce creamy without a long list of ingredients.
- Sage and garlic give the pasta a savory, cozy flavor.
- The sauce comes together while the pasta cooks.
- It is easy to adjust the thickness and seasoning to your liking.
- Leftovers make a convenient lunch.
Ingredients
- 12 ounces short pasta, such as penne or rotini
- 1 tablespoon extra virgin olive oil
- ½ medium yellow onion, finely diced
- 3 garlic cloves, finely minced
- 1 teaspoon dried rubbed sage
- 1 cup plain pumpkin purée, not pumpkin pie filling
- ¾ cup unsweetened plain oat milk
- ½ cup low-sodium vegetable broth, plus more as needed
- 2 tablespoons nutritional yeast
- ½ teaspoon salt, or to taste
- ¼ teaspoon cracked black pepper
- 1 tablespoon finely chopped fresh parsley, for serving
Instructions
- Cook the pasta. Bring a large pot of water to a boil. Cook the pasta according to the package directions until just tender. Before draining, reserve ½ cup of the pasta water.
- Soften the onion. While the pasta cooks, heat the olive oil in a large skillet over medium heat. Add the onion and cook for 4–5 minutes, stirring occasionally, until softened.
- Add the aromatics. Stir in the garlic and dried sage. Cook for about 30 seconds, stirring, until fragrant. Keep the garlic from browning.
- Make the sauce. Lower the heat to medium-low. Stir in the pumpkin purée, oat milk, vegetable broth, nutritional yeast, salt, and black pepper. Whisk or stir until smooth. Simmer gently for 4–5 minutes, stirring often.
- Combine. Add the drained pasta to the skillet and toss until evenly coated. If the sauce is thicker than you like, stir in reserved pasta water a little at a time until it coats the pasta smoothly.
- Serve. Taste and adjust the salt and pepper. Divide among bowls and finish with finely chopped parsley.
Yum’s Tips
- Use plain pumpkin purée; pumpkin pie filling is sweetened and spiced.
- Choose unsweetened, unflavored oat milk so the sauce stays savory.
- Keep the sauce at a gentle simmer. High heat can make it reduce too quickly.
- Reserve pasta water before draining—it is an easy way to loosen the sauce.
- Dried rubbed sage varies in strength. Start with the listed amount, taste, and add a little more if you want a stronger sage flavor.
Variations
- Add a few handfuls of baby spinach to the sauce just before tossing in the pasta.
- Stir in cooked white beans for a heartier meal.
- Swap the oat milk for another unsweetened, unflavored milk you enjoy cooking with.
- Try a pinch of smoked paprika for a different savory note.
- Use a different short pasta shape that holds sauce well.
Storage & Meal Prep
Refrigerate leftovers in a covered container within two hours of cooking and use them within 3–4 days. When reheating, add a splash of broth or water to loosen the sauce and heat the pasta thoroughly; reheated leftovers should reach 165°F (74°C). See FoodSafety.gov’s leftover storage guidance.
For a head start, dice the onion and mince the garlic ahead of time. You can also prepare the sauce separately and refrigerate it, then cook fresh pasta when you are ready to serve. The finished pasta is best enjoyed fresh because the sauce thickens as it sits.
Nutrition Highlights
Pumpkin adds a vegetable to the sauce, while the pasta makes the dish satisfying. Olive oil contributes fat, and adding spinach or white beans is an easy way to bring more variety to the meal. Nutrition will vary with the pasta and milk you choose.
Perfect Pairings
Serve with a crisp side salad, roasted broccoli, or warm whole grain bread. Unsweetened iced tea or sparkling water with lemon makes a simple drink alongside it.
Yum’s Note
This pasta is for the evenings when you want something cozy without making dinner complicated. The pumpkin sauce is smooth and savory, and a little sage makes the whole dish feel like fall. If you enjoy warm meals built around simple ingredients, try Warm Mushroom Spinach Couscous next.
For guidance on keeping leftovers safe, visit FoodSafety.gov. Have you tried pumpkin in a savory pasta sauce? Leave a comment with your favorite addition, and share this recipe with someone who would enjoy a cozy dinner.
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