Creamy Pumpkin and Sage Pasta: Fall in a Bowl
Some dinners feel like a candle-lit hug. This is one of them.
It started one chilly night when I had leftover canned pumpkin, a bundle of fresh sage, and no desire to cook anything complicated. I tossed it all together with garlic, olive oil, and pasta… and suddenly, I had a bowl of autumn in my hands.
Creamy pumpkin and sage pasta is earthy, comforting, and just indulgent enough — but still healthy. It’s the kind of meal that makes you sigh with the first bite. No fancy ingredients, just simple food done beautifully.
Ingredients
- 8 oz pasta (penne or fettuccine work great)
- 1 cup canned pumpkin puree
- 2 tbsp olive oil or butter
- 3 garlic cloves, minced
- 1 tsp fresh chopped sage (or ½ tsp dried)
- ½ cup plant-based milk or cream (or regular cream)
- ¼ cup grated Parmesan (or vegan parm or nutritional yeast)
- Salt & pepper, to taste
- Optional: chili flakes or crushed walnuts for garnish
Instructions
- Boil pasta in salted water. Reserve ½ cup pasta water before draining.
- In a pan, heat oil/butter. Sauté garlic and sage for 1 minute until fragrant.
- Add pumpkin puree, milk or cream, and a splash of pasta water. Stir until smooth.
- Mix in Parmesan or substitute. Season with salt, pepper, and chili flakes.
- Toss cooked pasta into the sauce. Add more pasta water if needed to loosen.
- Serve hot, topped with more sage, cheese, or walnuts.
Why You’ll Love It
- Ready in under 30 minutes
- Naturally creamy — no need for heavy cream
- Budget-friendly ingredients
- Packed with fall flavor from sage and pumpkin
- Vegan-optional & family-approved
Best Additions
| Add-in | Flavor Boost |
|---|---|
| Crispy pancetta or bacon | Adds smoky saltiness |
| Spinach or kale | Adds color and nutrients |
| Mushrooms | Adds umami depth |
| Toasted pine nuts | Adds crunch and nuttiness |
FAQs
Can I use fresh pumpkin instead of canned?
Yes! Just roast and puree it first.
What pasta works best?
Fettuccine, rigatoni, or penne hold the creamy sauce beautifully.
How can I make it spicier?
Add chili flakes or a pinch of cayenne.
Can I meal-prep this?
Yes. The sauce keeps 3–4 days in the fridge and reheats well.
Final Thoughts
Fall is full of flavors we forget about during the rest of the year. This creamy pumpkin and sage pasta brings them back to life — one cozy bowl at a time.
It’s fast. It’s easy. And it’s proof that sometimes, the best meals come from what’s already in your pantry.