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Those final moments of the day—the ones just before we fall asleep, when our minds are most free to wander—have a strange, unique power to make even ridiculous thoughts seem utterly logical, if not staggeringly brilliant. Last night, my final thoughts were how best to describe this creamy Pumpkin Pasta Sauce (yes, I think about these things before bed), and I was struck with the epic revelation that this recipe is an ideal metaphor for growing up.

Creamy Pumpkin Pasta. Comes together in MINUTES. Easy, healthy, and absolutely delicious! If you like fettuccini Alfredo, you will LOVE this pasta recipe. @wellplated

If you’ve ever fallen asleep crafting the perfect speech to finally give your boss a piece of your mind, only to wake up the next morning to realize that a) it wasn’t as clever as you thought, and b) it would likely get you fired anyway, you know the sensation. At 11:45 p.m., this easy pumpkin pasta sauce was the culinary representation of coming of age and finding one’s place in the world.

Fast forward 6.5 hours. It’s 6:15 a.m., and I’m on my back porch writing this post. Maybe I need another cup of coffee, but growing up still feels like an acceptable metaphor for pumpkin pasta sauce. Is it as staggeringly brilliant as it seemed to my half-asleep brain last night? No. Could it be a reasonably accurate way to explain to you why you should make this pumpkin pasta sauce recipe? Let’s find out.

Creamy Pumpkin Pasta Sauce. If you like Alfredo, you will LOVE this recipe, and it’s so much better for you! Easy, healthy, and DELICIOUS. @wellplated

When I was younger, fettuccini Alfredo was my pasta dish of choice. Whether I ordered it from a menu or poured the Alfredo from a jar at home, I could not get enough of its richness, its carby noodle-ness, and its unapologetic levels of heavy cream, cheese, and butter.

Then, in college and shortly thereafter, Alfredo sauce lost its luster. I dabbled in marinara, learned to make fresh pesto, and by the time I’d swiped my fork through a big plate of penne a la vodka, there was no going back. My old pasta sauce standby seemed excessive and gloppy. It no longer stood up to the bolder flavors and more nuanced textures of its pasta cousins.

Then, a few weeks ago while flipping through an old cookbook, I stumbled across a recipe for fettuccini Alfredo. It filled me with the sort of nostalgia and appreciation that another (arguably more sane) individual might reserve for his childhood teddy bear. It was time for Alfredo to find its place on my plate again.

Fettuccini with Creamy Pumpkin Pasta Sauce. Easy and DELICIOUS! Tastes just like Alfredo but is healthy and a great way to sneak in an extra serving of veggies. @wellplated

About This Creamy Pumpkin Pasta Sauce

Pumpkin pasta sauce might seem like an odd interpretation of fettuccini Alfredo, but the two are more similar than you think. Like the Alfredo I once loved, pumpkin pasta sauce is delightfully creamy, comforting, and a joy to twirl around your fork (this Pumpkin Soup Recipe is equally as cozy and comforting).

Unlike fettuccini Alfredo, however, this healthy pumpkin pasta sauce is diet-friendly and won’t leave you in a complete stupor afterwards (even though it’s near impossible to stop eating Pumpkin Mac and Cheese). It’s a quality that did not factor into my teenage dietary decision making (of which there was precious little), but as an adult who seeks a balanced lifestyle, it’s one that I prize.

Pumpkin is the key ingredient that gives the pasta sauce Alfredo’s signature, rich texture without the excess calories, and it’s loaded with vitamins and nutrients too. The sauce’s pumpkin flavor is subtle, so if you have any picky eaters who loathe to eat their vegetables, this healthy pumpkin pasta sauce is an excellent way to sneak an extra serving onto the plate (I also snuck it into this Pumpkin Chili).

If you desire a stronger “pumpkin” taste, feel free to up the spices, as they are what makes the pumpkin flavor in the sauce most pronounced. (If you love pumpkin flavor, check out my list of healthy pumpkin recipes.)

I DO insist that you keep the fresh sage. Its savory, earthy flavor adds depth to the pumpkin pasta sauce and brings it to life. Think of the sage as the final somethin’ somethin’ that makes this pumpkin pasta sauce taste all grown up.

How to Store and Reheat

  • To Store. Place leftovers in an airtight storage container in the refrigerator for up to 4 days.
  • To Reheat. Reheat leftovers gently in the microwave with a splash of milk to keep them from drying out.

If you like pumpkin you will LOVE this Creamy Pumpkin Pasta Sauce. Tastes like Alfredo, but is healthy and easier to make!

More Delicious Pasta Recipes

Creamy Pumpkin Pasta Sauce

4.80 from 72 votes
Creamy Pumpkin Pasta Sauce. Made with pumpkin, cream cheese, and sage, this easy recipe tastes similar to Alfredo but is healthy and ready in 20 minutes!

Prep: 10 minutes
Cook: 20 minutes
Total: 30 minutes

Servings: 2 to 3 servings (see notes)


  • 8 ounces whole wheat fettuccini or any other long, thin noodle, such as linguine or spaghetti
  • 1 tablespoon unsalted butter
  • 1 tablespoon all-purpose flour
  • 2 cloves garlic minced
  • 2 cups nonfat milk
  • 1 cup pumpkin puree not pumpkin pie filling
  • 3 ounces reduced-fat cream cheese cut into chunks and at room temperature (do not use fat free)
  • 1 tablespoon chopped fresh sage leaves divided
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon ground cinnamon
  • 1/8 teaspoon ground nutmeg
  • Pinch ground cayenne pepper
  • 1/2 cup grated Parmesan cheese for serving


  • Bring a large pot of salted water to a boil and cook the pasta to al dente, according to package instructions. Reserve 1 cup of the pasta water, drain pasta, and set aside.
  • Melt the butter in a large saucepan over medium heat. Once hot and sizzling, add the flour, then whisk constantly until it turns a golden color and smells nutty. Add the garlic and cook for 30 seconds. Slowly pour in the milk a few splashes at a time, whisking constantly to smooth any clumps. Increase the heat to medium high, then let cook, stirring constantly, until the sauce bubbles and thickens, about 8 to 10 minutes. Remove the pan from the heat, then stir in the pumpkin, cream cheese, half of the chopped sage leaves, salt, pepper, cinnamon, nutmeg, and cayenne. Continue whisking until the cream cheese melts and you have a smooth, rich sauce. Taste and add additional salt and pepper as desired.
  • Add the cooked pasta to the pan and gently toss to combine. Thin the pasta with a bit of the reserved pasta water as needed if it seems too thick or sticky. Serve immediately, topped with Parmesan and the remaining sage.


  • This recipes serves 2 generously or 3 with smaller portions. To make this a heartier dish (and extend the servings to 4), try adding sautéed greens such as spinach or kale, shredded or chopped cooked chicken, or sautéed chicken or turkey sausage.
  • I have not tried doubling the recipe but don't see why it wouldn't work—just make sure you use a large enough pan.
  • Reheat leftovers gently in the microwave with a splash of milk to keep them from drying out.


Serving: 1(of 3)Calories: 483kcalCarbohydrates: 68gFat: 13gSaturated Fat: 7gCholesterol: 38mgFiber: 11g

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Erin Clarke

Hi, I'm Erin Clarke, and I'm fearlessly dedicated to making healthy food that's affordable, easy-to-make, and best of all DELISH. I'm the author and recipe developer here at and of The Well Plated Cookbook. I adore both sweets and veggies, and I am on a mission to save you time and dishes. WELCOME!

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  1. will make this but was wondering about substituting silken tofu for the cream cheese. have you tried doing this substitution? thank, jean allen

    1. Hi Jean, no I’m sorry I haven’t tried this substitute so I wouldn’t know for sure if it works. If you decide to experiment, let me know how it goes!

  2. Hi, I can’t wait to make this! I am wondering if dried sage would be substitutable for the fresh sage? And would you know the measurement?5 stars

  3. This came out delish and great!

    Before we started we sautéed beef strips, onion, scallions, pepper, head of broccoli, and green beans and then followed the recipe and added all the aforementioned items in at the end (heated up) with the pasta: incredible – everyone loved it!5 stars

  4. I personally thought the sauce was bland, which surprised me because the amount of spices. This tasted like milk gravy to me, and the pumpkin tasted very muted. If I were to make it again I would use less milk and more pumpkin. My husband enjoyed it though, so maybe my taste buds are blown out.2 stars

    1. I’m sorry to hear that it wasn’t to your taste Holly. The recipe has worked well for myself (and others) but I know how frustrating it can be to try a new recipe and not have it work out, so I really wish you would’ve enjoyed it!

      1. I used this sauce on lobster ravioli from Costco and it was the absolute perfect companion! So good, so easy, and it felt very gourmet and special! Served with a salad of arugula with a little lemon juice and olive oil it was the perfect, quick supper after a busy day. I added a little extra cinnamon (2 more pinches) because I like the sweetness it imparts. Yum!5 stars

    2. To be fair Holly, 4 cups of milk seems like a lot. I think I’m going to be cutting it down to 2 cups since 2 cups of milk plus 2 cups of pumpkin puree seems like plenty of sauce to cover a pound of pasta.

  5. I LOVE this pumpkin sauce!! I was worried about the cinnamon and nutmeg, but it was just enough to give it a really interesting flavor without making it overpowering. Added sautéed kale and did it over premade sausage ravioli and it was a perfect weekday dinner!5 stars

  6. I started off intending to follow the recipe exactly, but somehow got off the beaten path while grabbing ingredients ;)
    Ended up using bacon grease instead of butter; chicken broth (homemade) instead of milk; cumin & curry powder instead of sage, nutmeg & cinnamon; added diced canned tomatoes; omitted the parm. Yummy!5 stars

  7. This recipe is delicious! A great way to use leftover canned pumpkin. I subbed almond milk for non-fat milk and gluten free 1-to-1 flour for the all-purpose four. Even with those substitutions it turned out perfect. Will definitely make this again.5 stars

  8. I dont understand all yall, the cinnamon made the sauce sweet(like pumpkin pie) and it made my stomach queasy.(i added 1/8 tsp like it said) I added some parm into the mix as well as on top of the bowl and without the cinnamon i think it would be great.2 stars

    1. I’m sorry to hear the recipe wasn’t to your taste. I know it’s disappointing to try a new recipe and not enjoy it. I (and many other readers) have enjoyed it, so I really wish they would’ve been a hit for you too!

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