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.

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

A stainless steel pot full of pasta with pumpkin pasta sauce

Creamy Pumpkin Pasta Sauce

4.91 from 32 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 mins
Cook: 20 mins
Total: 30 mins

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. OH MY, YES! I made it exactly as written (except 2% milk as that’s what I had on hand). It is the most decadent and luxurious sauce ever! I thinned it out quite a bit with pasta water, and ended up with enough for 2 servings (with pasta + sausage + kale), and nearly 2 cups of the beautiful delicious sauce leftover. I’m going to try freezing it. Will DEFINITELY make again ! ( I’d accidentally bought a giant can of pumpkin for Thanksgiving and am now viewing this as a *happy accident* since it led me to this recipe to try to use it ! Great use of extra sage as well! :)5 stars

    1. Hi Fay! I haven’t tried this recipe with dried sage myself, but I think using about 1/3 of the amount should be good. You may want to add a little at a time and taste it as you go. I hope this helps!

    1. Hi Ash! The sauce gets a slight tang and creaminess from the cream cheese, but I don’t think it’s overpowering. I hope you enjoy the recipe if you try it!

  2. Hi Erin! I LOVE this recipe and make it all the time! It’s such a fun way to revamp pasta and have something other than red sauce while still being healthy. I recently rediscovered a love for cottage cheese, and I was curious as to your thoughts on whipping it till smooth and using it instead of cream cheese in the sauce. My initial thought was that it might not be thick enough, but wanted to see what the expert thought :)5 stars

    1. I’m so happy that you’ve enjoyed the recipe, Annie! Since I’ve only tested the recipe as written, I can’t say for certain how it would turn out. I do think the sauce wouldn’t be as thick. If you decide to play around with it, I’d love to hear how it goes!

  3. Hi Erin!! Tried this recipe today, came out really well! Loved the creamy sauce. I made it with wheat spaghetti and added some onions too. Was very delicious. Thank you so much for this recipe :)5 stars

  4. Thanks for the recipe! Is there a need to use non-fat milk? I only have whole milk, can I use that instead? :)

    1. Hi Eunice, great question. You can use which every milk you prefer, I just prefer to use non-fat milk. Hope that helps! Let me know if you make it!

  5. Made this one it’s an amazing dish I even add my own little spin on it by roasting the pumpkin with some roast onions I found it made it that little bit more of a Smokey flavour to it5 stars

  6. This is a great recipe. I have a lot of homemade pumpkin puree from a pumpkin I roasted so I’ve been wanting to try creative ways to use it up. I didn’t have any milk so I substituted with 1 cup of chicken stock and 1 cup of heavy cream. I love how versatile this recipe is. Once you get to the garlic step you could change things to traditional herbs and spices if you wanted a different flavor. I followed the rest of the recipe excluding the sage. I think I’ll be trying this recipe again with all the listed ingredients to see how much of a flavor difference it makes.5 stars

  7. I had to make a few alterations to fit what I had on hand………no fresh milk so I used a can of condensed milk. Since it is only 12 ounces, I was expecting to have to add 4 oz chicken broth , so I stirred in a rounded tsp. of chicken broth base ( Better Than Bouillon) to the roux and after adding the milk & pumpkin I found I didn’t need the extra fluid before adding the little bit of cream cheese. Oh my goodness, what FLAVOR! I could have eaten the sauce plain………….but instead of fettuccine, I layered the sauce with Costco Butternut squash ravioli with a layer of browned mild Italian sausage in the middle. Your sauce MADE it!!! Couldn’t be better and I have tried other richer versions that can’t hold a candle to yours. So so GOOD!5 stars

  8. I LOVE this recipe! I tried it tonight – the only modifications I made were: I used 1 cup of half and half and 1 cup of 2% instead of the 2 cups of nonfat milk. I also did not include cream cheese, and it still ended up rich and creamy! I didn’t have whole fresh sage leaves, so I used ground sage – same amount (1 tblespoon).5 stars

  9. I used my own pumpkin puree that I made from a discounted pumpkin. This made the recipe even more special. Although I used elbow noodles for a pumpkin mac n “cheese,” it was still so delicious and comforting. To keep it plant based and more filling, I added a packet of Lightlife Smart Ground crumbles. Another reason I love this recipe is that it reheats well. I’m a food prepper and love finding recipes that last a few days in the fridge (or freezer).

    I’ll be making it again!5 stars

  10. I cooked some onions and set them aside before making the roux and it was excellent. I ended up making too much sauce so I should’ve made more pasta. Overall I recommend for a cozy and creamy meal for pumpkin lovers.5 stars

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