Healthy Pumpkin Pasta

This creamy pumpkin sage sauce paired with your favourite pasta noodles makes the ultimate healthy comfort food.

Course Main Course
Cuisine American, Italian
Keyword Alfredo, Healthy, Pasta, Pumpkin, Pumpkin Pasta
Prep Time 5 minutes
Cook Time 15 minutes
Author hannahmageerd


  • 8 oz. pasta noodles of choice
  • 1 tbsp butter
  • 2 cloves minced garlic
  • 1 tbsp chopped fresh sage divided
  • 1 cup pumpkin puree
  • 1 cup low-sodium vegetable broth
  • 2 tbsp cream or half and half
  • 1/8 tsp cinnamon
  • 1/8 tsp nutmeg
  • 1 large pinch cayenne pepper
  • 1/2 tsp salt
  • black pepper to taste
  • 4-6 oz. spinach
  • parmesan cheese optional, for serving


  1. Boil a large pot of water for your pasta. Once the water is boiling, add pasta noodles (I used whole wheat fettuccine) and boil until al dente (7-11 minutes). Drain in a colander.

  2. While waiting for water to boil, prepare the pumpkin sauce. Melt butter in a medium saucepan then add minced garlic and 1/2 tbsp chopped fresh sage. Saute over medium-low heat for 2-3 minutes or until garlic and sage are fragrant.

  3. Add the pumpkin puree and vegetable broth to the saucepan and stir to combine. Add cinnamon, nutmeg, cayenne, salt and black pepper. Stir together and allow sauce to simmer over medium-low heat until pasta is done cooking. Stir occasionally.

  4. Once the pasta is done and in your colander, add your half and half/cream to the saucepan. Stir into pumpkin sauce.

  5. To your large pot, add your pasta back and pour pumpkin sauce over top, keeping the pot on low heat. Add spinach and toss it with pasta + sauce, allowing it to wilt down. Once spinach is wilted and pasta is coated with sauce, serve with remaining chopped sage and parmesan cheese (optional).