There’s something magical about cozy autumn evenings, when the air carries a crisp chill and the golden leaves crunch beneath your feet. And what better way to embrace the season than with a comforting bowl of pasta? This Dairy-Free Pumpkin Pasta Recipe is the perfect balance of creamy, savory, and wholesome.
Made with pumpkin purée, dairy-free milk, and aromatic spices, this recipe proves that comfort food can be both indulgent and healthy. It’s quick to prepare, family-friendly, and packed with fall flavors. Whether you’re vegan, lactose-intolerant, or simply looking to enjoy a lighter pasta dish, this creamy dairy-free pumpkin pasta will be your new favorite weeknight dinner.
Table of Contents
Why make this Dairy-Free Pumpkin Pasta Recipe?
There are countless pasta dishes out there, but pumpkin pasta has a special charm. Pumpkin naturally creates a rich, velvety texture without the need for heavy cream or cheese. This makes it the perfect base for a dairy-free pasta sauce.
Here’s why you’ll love making it:
- It’s a one-pan recipe with minimal cleanup.
- Pumpkin adds nutrients like Vitamin A, fiber, and antioxidants.
- It feels indulgent but is light and easy on the stomach.
- It’s a great way to introduce seasonal produce into your meals.
Why will you love this Dairy-Free Pumpkin Pasta Recipe?
- 100% dairy-free: Made with plant-based ingredients while staying creamy and delicious.
- Fast & easy: Ready in 25 minutes, making it ideal for busy weeknights.
- Comforting & cozy: Pumpkin sauce hugs every piece of pasta with warm fall spices.
- Healthy & nourishing: Rich in vitamins and minerals, but lower in fat than traditional cream-based sauces.
- Versatile: Works with gluten-free pasta, whole wheat pasta, or even veggie noodles.
How to make Dairy-Free Pumpkin Pasta Recipe?
Ingredients:
- 12 oz pasta (rigatoni, penne, or fusilli work well)
- 1 cup pumpkin purée (canned or homemade)
- 1 cup unsweetened almond milk (or oat milk for creamier texture)
- 2 tbsp olive oil
- 3 garlic cloves, minced
- 1 small onion, finely chopped
- 2 tbsp nutritional yeast (for a cheesy flavor)
- ½ tsp ground nutmeg
- ½ tsp paprika
- Salt and black pepper, to taste
- Fresh parsley or sage leaves, chopped, for garnish
- Optional: ¼ cup toasted pumpkin seeds for crunch
Directions:
- Cook pasta according to package instructions until al dente. Reserve ½ cup of pasta water and drain the rest.
- In a skillet, heat olive oil over medium heat. Sauté onion until translucent, then add garlic and cook until fragrant.
- Stir in pumpkin purée and cook for 2–3 minutes to deepen flavor.
- Slowly add almond milk, whisking until the sauce is smooth and creamy.
- Season with nutritional yeast, nutmeg, paprika, salt, and pepper. Let simmer for 5 minutes.
- Adjust consistency with reserved pasta water if needed.
- Toss in the pasta until fully coated with sauce.
- Garnish with fresh parsley or crispy sage leaves. Sprinkle pumpkin seeds on top for crunch.
How to serve Dairy-Free Pumpkin Pasta Recipe?
This pumpkin pasta is hearty enough to serve on its own, but you can pair it with:
- A fresh arugula or spinach salad.
- Garlic bread (use dairy-free butter).
- Roasted vegetables like Brussels sprouts or broccoli.
For a protein boost, add chickpeas, sautéed mushrooms, or dairy-free sausage.
The Best Way To Store Dairy-Free Pumpkin Pasta Recipe
- Refrigerator: Store in an airtight container for up to 3 days.
- Reheat: Warm on the stovetop with a splash of almond milk to keep the sauce creamy.
- Freezer: Freeze the pumpkin sauce (without pasta) for up to 2 months. Thaw and reheat before tossing with freshly cooked pasta.
Tips to Make Dairy-Free Pumpkin Pasta Recipe
- Use oat milk for extra creaminess, or almond milk for a lighter option.
- Always reserve pasta water—it helps create the perfect sauce texture.
- Don’t skip the nutritional yeast; it adds that cheesy, umami flavor.
- For extra richness, add a tablespoon of tahini or cashew butter.
- Garnish with roasted pumpkin seeds for crunch and extra nutrients.
Nutritional Benefits :
| Nutrient | Amount per Serving (approx.) |
|---|---|
| Calories | 390 kcal |
| Carbohydrates | 50 g |
| Protein | 11 g |
| Fat | 15 g |
| Fiber | 7 g |
| Vitamin A | 190% DV |
| Vitamin C | 22% DV |
| Calcium | 18% DV |
| Iron | 15% DV |
Variation
- Vegan Pumpkin Alfredo: Blend pumpkin with soaked cashews for a silky, alfredo-like sauce.
- Spicy Pumpkin Pasta: Add chili flakes or sriracha for a little heat.
- Gluten-Free Option: Use gluten-free pasta or zucchini noodles.
- Protein-boosted: Stir in lentils, chickpeas, or tofu crumbles.
Dairy-Free Pumpkin Pasta
Equipment
- skillet
- large pot for boiling pasta
- strainer
- wooden spoon
- knife for chopping onion and garlic
- Measuring cups and spoons
Ingredients
- 12 oz pasta (rigatoni, penne, or fusilli)
- 1 cup pumpkin purée (canned or homemade)
- 1 cup unsweetened almond milk or oat milk
- 2 tbsp olive oil
- 3 cloves garlic, minced
- 1 small onion, finely chopped
- 2 tbsp nutritional yeast
- 1/2 tsp ground nutmeg
- 1/2 tsp paprika
- Salt and black pepper, to taste
- Fresh parsley or sage leaves, chopped, for garnish
- 1/4 cup toasted pumpkin seeds (optional)
Instructions
- Cook pasta according to package instructions until al dente. Reserve ½ cup of pasta water and drain the rest.
- In a skillet, heat olive oil over medium heat. Sauté onion until translucent, then add garlic and cook until fragrant.
- Stir in pumpkin purée and cook for 2–3 minutes to deepen flavor.
- Slowly add almond milk, whisking until the sauce is smooth and creamy.
- Season with nutritional yeast, nutmeg, paprika, salt, and pepper. Let simmer for 5 minutes.
- Adjust consistency with reserved pasta water if needed.
- Toss in the pasta until fully coated with sauce.
- Garnish with fresh parsley or crispy sage leaves. Sprinkle pumpkin seeds on top for crunch.
Notes
Nutrition
FAQs
1. Can I use canned pumpkin for this recipe?
Yes! Canned pumpkin purée works perfectly. Just ensure it’s plain pumpkin and not pumpkin pie filling.
2. What’s the best dairy-free milk for pasta sauce?
Oat milk gives the creamiest texture, but almond and soy milk also work well.
3. Can I make this ahead of time?
Yes, you can prepare the pumpkin sauce in advance and refrigerate it for up to 3 days. Just reheat and toss with pasta before serving.
4. Can kids eat this dish?
Absolutely! The mild pumpkin flavor and creamy texture make it kid-friendly. You can leave out the spices if preferred.
Conclusion
This Dairy-Free Pumpkin Pasta Recipe is proof that comfort food doesn’t need dairy to be delicious. Creamy, cozy, and nourishing, it’s the perfect fall-inspired pasta dish for the whole family. With its simple ingredients and quick cooking time, it’s sure to become a weeknight staple and a seasonal favorite.