This creamy Vegan Pumpkin Pasta is made with simple ingredients like pumpkin and whole-grain pasta. If you love a savory pumpkin dish, you may also like our Pumpkin Hummus.
This Daniel Fast compliant meal is packed with flavor, fiber, and nutrients and made with no oil. Perfect for weeknights or anytime you need a fast, flavor-packed meal.
Why You'll Love This Vegan Pumpkin Pasta
- Comfort food made clean, with no oil or dairy. It can be easily made gluten-free by using gluten-free pasta.
- Creamy and satisfying thanks to blended pumpkin and soy milk.
- Made with pantry staples you likely already have.
- Packed with fall flavor. Think nutmeg, garlic, and a kick of red pepper.
- Ready in under 30 minutes from start to finish, like our Vegan Mushroom Pasta.
- Perfect for meal prep and reheats beautifully.
Health Benefits
- Beta-carotene in the pumpkin, which converts to vitamin A, supports eye and immune health.
- Fiber from the pumpkin and whole grain pasta, helping keep you full and your digestion happy.
- Heart-healthy fats and creaminess from homemade cashew parmesan.
- Zero cholesterol and no added oils, keeping the calorie density low.
- Protein from soy milk and whole grain pasta to help balance blood sugar and keep you satisfied.
Key Ingredients for Vegan Pumpkin Pasta
- Pumpkin: Adds creamy texture and natural sweetness. Provides a wonderful base for pasta.
- Whole grain pasta: It has a nuttier flavor and pairs perfectly with the creamy pumpkin sauce. I used whole wheat spaghetti, but feel free to use your favorite pasta, even a gluten-free variety.
- Unsweetened soy milk: Makes the sauce silky while adding plant-based protein. The neutral flavor allows the other ingredients to shine.
- Garlic: A must-have for building depth in the sauce. It provides a savory, aromatic base that enhances the dish's overall flavor.
A full list of ingredients with exact amounts can be found on the recipe card below.
Substitutions and Variations
- Soy milk: Sub with unsweetened almond milk or oat milk. Just make sure it’s plain and unflavored.
- Cashew parmesan: Swap with hemp seed parmesan or nutritional yeast if you need a nut-free option.
- Whole grain pasta: Use gluten-free pasta made from brown rice or quinoa if needed. For more pasta goodness, check out our Vegan Spaghetti alla Puttanesca.
- Pumpkin puree: Butternut squash or sweet potato puree works beautifully in place of pumpkin.
- Red pepper flakes: Omit for a kid-friendly, milder flavor, or double if you like heat.
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How to Make This Creamy Vegan Pumpkin Pasta
Step 1: Prepare the Homemade Vegan Parmesan according to recipe instructions, and set it aside.
Step 2: In a large pot, bring water to a boil and cook your pasta according to package instructions for al dente pasta (al dente means "to the tooth" or with a slight bite). Reserve about a cup of the pasta cooking water, then drain the rest and set aside.
Step 3: Add pumpkin puree and soy milk to a bullet blender cup.
Step 4: Blend the pumpkin sauce mixture until smooth and creamy.
Step 5: Add ¼ cup of pasta cooking water to a large saute pan. Turn the heat to medium.
Step 6: Add chopped garlic and spices to the skillet.
Step 7: Sauté for 3 to 4 minutes, or until the garlic is tender but not brown. Add a few tablespoons of the pasta cooking water if the garlic starts to stick.
Step 8: Add the pumpkin sauce mixture to the skillet, along with the sautéed garlic and spices.
Step 9: Stir well to combine. Allow the sauce to heat through.
Step 10: Combine the pasta with the pumpkin sauce. Toss the cooked pasta with the sauce until it is well coated.
Serve this creamy pumpkin pasta hot, topped with fresh chopped sage and a generous sprinkle of homemade cashew parmesan cheese. Salt to taste and enjoy!
Expert Tips
- If salt is not a concern, salt the pasta water before boiling to add more flavor to the pasta.
- The pasta will absorb some of the sauce, causing it to thicken. If it's too thick, add more pasta water or soymilk.
- Undercook the pasta slightly if you plan to reheat it later; this helps prevent it from going mushy.
What to Pair This Pumpkin Pasta With
To lean into the pumpkin thing, enjoy this pasta with a bowl of Pumpkin Curry Soup, and sip on a Pumpkin Spice Matcha Latte or Pumpkin Spice Chai Latte.
Enjoy this vegan pumpkin pasta with a side of our Sautéed Kale and Mushrooms, Garlicky Kale, or Vegan Caesar Salad.
If you're making a fall spread, pair this pumpkin pasta with our Nourish Bowl, Vegan Butternut Squash Soup, and Pumpkin Oatmeal Bars or Pumpkin Brownies.
Recipe FAQs
Leftovers can be stored in a covered container in the refrigerator for up to four days. They can also be frozen for up to four months by putting them into a freezer-safe container. To eat from frozen, thaw in the refrigerator and warm on the stovetop or microwave.
Yes! Pumpkin adds a creamy texture, natural sweetness, and a subtle earthiness that pairs beautifully with savory herbs and spices.
Absolutely. Swap the cashew parmesan with nutritional yeast or hemp seed “parm” for a nut-free version.
Yes, vegan pumpkin pasta is a healthy choice. It’s rich in fiber, vitamins A and C from the pumpkin, and provides plant-based protein when paired with whole-grain pasta and soy milk. This dish is also oil-free and dairy-free, making it a healthy and easy-to-digest choice. It’s a comforting and nutritious meal that you can feel good about enjoying.
This creamy vegan pumpkin pasta is a comforting, nutritious, and flavorful meal that’s easy to make and perfect for the fall season. Whether you’re following a whole food plant-based diet, doing a Daniel Fast Meal Prep, or just looking to add more plant-based meals to your routine, this dish is sure to become a favorite.
Other Pasta Recipes to Check Out
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Pumpkin Pasta Vegan
Ingredients
- 12- ounce weight package of whole grain pasta (I used whole wheat spaghetti, but any will work)
- 15- ounce weight can of pumpkin puree (NOT pumpkin pie)
- ½ cup plain unsweetened soymilk
- 4 cloves garlic, minced
- ⅛ teaspoon ground nutmeg
- ⅛ teaspoon black pepper
- ⅛ to ¼ teaspoon crushed red pepper flakes (for heat)
- ¼ cup vegan cashew parmesan cheese
- 5 to 7 fresh sage leaves, thinly sliced (chiffonade cut)
- Salt to taste
Instructions
- Make Vegan Parmesan: Prepare the Homemade Vegan Parmesan according to recipe instructions, and set it aside.
- Cook the pasta: In a large pot, bring water to a boil and cook your pasta according to package instructions for al dente pasta (al dente means "to the tooth" or with a slight bite). Reserve about a cup of the pasta cooking water, then drain the rest and set aside.
- Make the Creamy Pumpkin Sauce: Add pumpkin puree and soy milk to a blender and blend until smooth and creamy. Set it aside.
- Saute the Garlic and Spices: In a large saute pan, add ¼ cup of the pasta cooking water and turn the heat up to medium. When it heats up, add the garlic and spices and cook for about 3 to 4 minutes. If the pan dries up, add some more cooking water. When garlic is tender, add the blended pumpkin mixture and stir well to combine.
- Combine Pasta and Sauce: Toss the cooked pasta with the sauce until it is well coated.
- Garnish and Enjoy: Serve this creamy pumpkin pasta hot topped with fresh chopped sage and a generous sprinkle of homemade cashew parmesan cheese. Salt to taste and enjoy.
Notes
- Consistency: The pasta will absorb some of the sauce, causing it to thicken. If it's too thick, add more pasta water.
- Leftovers/Meal Prep: Leftovers can be stored in a covered container in the refrigerator for up to four days. They can also be frozen for up to four months by putting them into a freezer-safe container. To eat from frozen, thaw in the refrigerator and warm on the stovetop or microwave.
- Pairings: Enjoy this vegan pumpkin pasta with a side of our Sautéed Kale and Mushrooms, Garlicky Kale, or Vegan Caesar Salad.
Gigi & Sersie
Satisfying and flavorful. Great for fall.