Creamy Pumpkin Pasta

This Creamy Pumpkin Pasta is a rich, velvety, and comforting fall-inspired dish that comes together in just 30 minutes. With a luxurious sauce made from pumpkin purée and silken tofu, it’s a completely plant-based dinner that’s perfect for chilly nights. Infused with sage, Italian herbs, and a hint of warm spices, this pasta is as cozy as it is nutritious.

Why You’ll Love This Recipe

This vegan pumpkin pasta delivers all the flavor and comfort of a creamy pasta dish without any dairy. Silken tofu adds a protein boost and an incredibly smooth texture, while pumpkin purée lends natural sweetness and vibrant color. The entire recipe comes together quickly, making it ideal for busy weeknights. It’s easily adaptable to gluten-free and oil-free diets, too.

Ingredients

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

• 2 tablespoons olive oil

• 1 large yellow onion, chopped

• 5 fresh sage leaves, minced

• 1 15-ounce can pumpkin purée

• 16 ounces silken tofu

• ½ cup vegetable broth

• 1 cup plant-based milk

• 1 teaspoon Italian seasoning

• ½ teaspoon cumin

• ½ teaspoon paprika

• Salt and pepper, to taste

• 1 pound pasta of choice

• Juice of ½ lemon

• Fresh parsley, chopped (for garnish)

• Optional: roasted or raw pepitas for topping

Directions

1. Heat olive oil in a large pot over medium-high heat. Add the chopped onion and garlic, and cook until browned.

2. Turn off the heat, stir in minced sage, and cook for about 20 seconds, stirring constantly.

3. Transfer the onion mixture to a blender. Add pumpkin purée and silken tofu. Blend until smooth and creamy.

4. Pour the purée back into the pot. Add vegetable broth, plant-based milk, Italian seasoning, cumin, paprika, salt, and pepper. Mix well.

5. Cook over medium-low heat, covered, for 10 minutes. Add the juice of ½ a lemon, stir well, and cook for another 5 minutes. Taste and adjust seasoning as needed.

6. Meanwhile, cook pasta according to package instructions. Drain and reserve some pasta water.

7. Serve pasta topped with the creamy pumpkin sauce. Garnish with parsley and pepitas if desired.

Servings and timing

Servings: 4
Prep time: 10 minutes
Cook time: 20 minutes
Total time: 30 minutes

Variations

• Gluten-Free: Use gluten-free pasta.

• Oil-Free: Sauté onions with vegetable broth instead of oil.

• Extra Protein: Add sautéed mushrooms or chickpeas to the sauce.

• Nutty Twist: Top with crushed walnuts or a drizzle of almond butter.

• Cheesy Flavor: Stir in nutritional yeast or vegan parmesan before serving.

Storage/Reheating

Storage:
Store leftovers in an airtight container in the refrigerator for up to 4 days.

Reheating:
Reheat on the stovetop over low heat, adding a splash of plant-based milk or reserved pasta water to loosen the sauce. You can also microwave in 30-second intervals, stirring in between.

Freezing:
The sauce (without pasta) can be frozen for up to 2 months. Thaw overnight in the fridge and reheat as above.

FAQs

Can I make this recipe gluten-free?

Yes, simply use your favorite gluten-free pasta.

What type of pasta works best?

Short pastas like rigatoni or penne hold the sauce well, but spaghetti or linguine also work.

Is the sauce thick or runny?

The sauce is creamy and thick, but smooth. You can thin it with reserved pasta water if needed.

Can I use homemade pumpkin purée?

Yes, just make sure it’s smooth and not watery. Roast and blend your pumpkin for best results.

What can I use instead of silken tofu?

Cashew cream, blended white beans, or plain vegan cream cheese can work as substitutes, though the texture and flavor may vary.

Does this taste strongly of tofu?

Not at all—silken tofu adds creaminess without overpowering the dish.

Can I make it ahead?

Yes, make the sauce ahead of time and store it in the fridge for up to 4 days. Cook the pasta fresh when ready to serve.

How can I add more spice?

Add crushed red pepper flakes or extra paprika for a bit of heat.

Can kids eat this?

Absolutely—it’s creamy, mild, and nourishing.

What if I don’t have sage?

Use dried sage (about 1 teaspoon) or substitute with thyme or rosemary for a different herbal note.

Conclusion

Creamy Pumpkin Pasta is the ultimate fall comfort dish—wholesome, rich, and completely plant-based. It’s a great way to use seasonal ingredients while keeping dinner fast and easy. Whether you’re serving it to guests or enjoying a quiet night in, this cozy pasta will hit the spot every time.