Helping Hands in the Kitchen: Pasta with Creamy Pumpkin Sauce

A plate of pasta with a creamy pumpkin sauce, garnished with fresh herbs and grated Parmesan cheese.

Looking for a delicious and easy fall recipe? Look no further than Pasta with Creamy Pumpkin Sauce! This dish combines the savory flavors of pasta with the rich creaminess of pumpkin to create a meal that is both comforting and satisfying. Plus, it’s a great way to use up any leftover pumpkin puree you may have from your fall baking endeavors. So grab your ingredients and let’s get cooking!

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Medium saucepan, large spoon, knife, cutting board, can opener, measuring cup, measuring spoon, and a large pot (for pasta.)



  • 2 tbsp oil (e.g., olive, avocado, grapeseed)
  • 1/2 ea onion, chopped small
  • 1/2 tsp salt
  • 2 cloves garlic, minced
  • 1/2 tsp dried oregano
  • 1 tsp chili powder
  • 1 ea 15 oz can crushed tomatoes (or diced tomatoes)
  • 1 cup broth (e.g., vegetable chicken, beef)
  • 1 ea 15 oz can pumpkin puree
  • 1 tbsp butter (optional)
  • To taste, salt and pepper
  • 16 oz whole wheat pasta, prepared to box instructions
  • 3/4 cup shredded Parmesan cheese (optional)


  1. In a medium saucepan, warm the oil over medium heat. Add onion and salt. Sauté for 3-5 minutes, stirring often.
  2. Over medium-high heat, add the garlic, oregano, chili powder, tomatoes, broth, and bring to a boil.
  3. Reduce the heat to medium-low and add the pumpkin purée and stir to combine. Continue simmering for 5 minutes, then remove it from the heat.
  4. Add butter to the saucepan, stirring to melt (optional).
  5. Season to taste with pepper and salt. Stir into warm pasta. Serve with Parmesan cheese (optional).


Pasta with Creamy Pumpkin Sauce
Nutrition Facts
Serving Size: 1 Serving
Amount Per Serving & % Daily Value*
Calories: 229.1kcal 11%
Total Fat: 11.2g 17%
Saturated Fat 2.6g 13%
Trans Fat 0.1g
Cholesterol 7.6mg 3%
Sodium 552.3mg 23%
Total Carbohydrate 29.7g 10%
Dietary Fiber 6.5g 26%
Sugars 10.3g
Protein 5.2g 10%
Vitamin A 231%
Vitamin C 23%
Calcium 7%
Iron 18%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


Pumpkins are rich in fiber, partially soluble fiber. Canned pumpkin can contain about 7 grams of fiber per 1 cup serving. Fiber is great for weight loss, digestion, and controlling blood sugar levels. 

Tomatoes are commonly considered a vegetable; however, they are technically a fruit. Their bright red color comes from carotenoids, an antioxidant. Antioxidants are useful in reducing inflammation, preventing cancers, and improving brain and heart health. 

Left: A pumpkin that has been sliced into.
Right: A group of tomatoes.

Recipe provided by Kelley Robertson
Maryland University of Integrative Health