Easy Creamy Pumpkin Sage Pasta (No Cashews, Vegan)

Nov 28

Bowl of creamy dairy free pumpkin rigatoni on a counter with mini pumpkin.

If you’re staring at an extra can of pumpkin purée after the holidays and don’t want to bake another dessert, this pasta is your answer. Gently sautéed onion and garlic, fresh sage leaves, miso, and nutritional yeast build a deeply savory, creamy pumpkin sauce that tastes anything but basic. Tossed with short pasta and finished with black pepper and herbs, it’s a comforting, surprisingly complex dish made almost entirely from pantry staples.

Why You’ll Love This Recipe

Creamy, without dairy: You get that rich, creamy pumpkin pasta sauce without heavy cream, coconut milk, or cashews. Plant milk + miso + nutritional yeast = magic.
Big flavor, not bland: Fresh sage, garlic cloves, red pepper flakes, smoked paprika, and a pinch of nutmeg keep this from ever tasting like plain pumpkin purée.
Simple ingredients: Mostly pantry staples—canned pumpkin, olive oil, vegetable broth, short pasta, miso paste, and nutritional yeast.
One-pan finish: Cook the pasta, then everything happens in one sauté pan or Dutch oven. Add cooked pasta and pasta water right into the creamy sauce, and you’re done.
Cozy fall recipe: Perfect for a chilly night, Friendsgiving, or as a meatless main dish for a dinner party. Also works as an elevated side dish next to your favorite fall rolls or roasted veggies.
Flexible & forgiving: Use soy milk or almond milk, adjust the heat with red pepper flakes, make it extra luxe with tahini or vegan cream cheese, and finish with crispy chickpeas or pine nuts for crunch.

Ingredients & Substitutions

Pasta

Short pasta: Rigatoni, penne, or any similar short pasta shape works. The ridges and tubes grab onto the creamy pumpkin sauce. Use gluten-free short pasta if needed.
Salt for the pasta water: Salting your water well is the first step to flavorful pasta—not optional.

Creamy Pumpkin Sauce

Olive oil or vegan butter: Either works. Olive oil gives a lighter, everyday feel; vegan butter leans more into “special occasion butter sauce.”
Yellow onion: Cooked until soft and lightly golden brown; this is your flavor base.
Garlic cloves: Fresh garlic gives more depth than powder here.
Fresh sage: Classic fall flavor. You can also use dried sage if that’s what you have.
Thyme: Thyme adds an herby note without overpowering the sauce.
Red pepper flakes: Adds warmth and balances the sweetness of canned pumpkin. Adjust to your heat tolerance.
Canned pumpkin: Use plain pumpkin purée, not pumpkin pie filling. You can sub fresh pumpkin purée or roasted butternut squash if you want to use what you have. This is a great recipe to use up holiday leftovers.
Unsweetened soy or oat milk: Soy milk gives more protein and a richer feel; oat milk is extra creamy. Unsweetened almond milk also works if that’s your go-to.
Vegetable broth: Start with ½ cup and add more later if you need to thin the sauce. A flavorful broth makes a big difference here.
Nutritional yeast: Adds cheesy, umami depth without parmesan cheese.
Soy sauce or tamari: A little umami and salt that makes the pumpkin taste more savory.
Smoked paprika: Adds warmth and a subtle smoky note.
Nutmeg: Just enough to hint at fall without tasting like pumpkin pie.
White miso paste: This is where the creamy sauce gets a ton of savory depth—don’t skip it.
Apple cider vinegar: Brightens everything and keeps it from tasting flat or too rich.

Optional Richness

Pick one if you want to level up the luxe factor:

Tahini: Adds creaminess and gentle nuttiness, keeps the sauce completely dairy-free and cashew-free.
Plain vegan cream cheese: Gives a slightly tangier, ultra-creamy finish—especially nice if you’re serving this at a dinner party.

To Finish & Serve

Reserved pasta water: This is key for a silky, emulsified sauce that clings to the pasta.
Sea salt & freshly ground black pepper: Season at the end—miso and soy sauce are already salty.
Extra sage & black pepper: For topping.
Optional garnishes: Vegan parmesan cheese, toasted breadcrumbs, crispy chickpeas, or toasted pine nuts for crunch and extra delicious flavors.

How to Make One-Pan Creamy Pumpkin Sage Pasta

1. Cook the Pasta

Bring a large pot of well-salted water to a boil.
Add your short pasta and cook until just al dente.
Before you drain it, scoop out at least 1 cup of starchy pasta water and set it aside.
Drain the cooked pasta and let it hang out while you build the sauce.

2. Build the Flavor Base

While the pasta cooks, heat olive oil or vegan butter in a large sauté pan or Dutch oven over medium heat.
Add the finely chopped onion and a pinch of salt.
Cook for 8–10 minutes, stirring occasionally, until the onion is soft, translucent, and starting to turn lightly golden brown at the edges. Don’t rush this—this is where your fall flavors start.
Add the minced garlic, fresh sage, dried thyme (if using), and red pepper flakes.
Cook for 1–2 minutes over low heat until fragrant. Keep the garlic pale; if it browns, it can turn bitter.

3. Toast the Pumpkin

Add the canned pumpkin straight into the pan.
Stir to coat it in the onion-sage mixture and cook for 1–2 minutes.
This step takes off that “just opened the can” taste and deepens the flavor before we add any plant milk.

4. Turn It Into a Creamy Sauce

Whisk in:
- Unsweetened soy or oat milk
- ½ cup vegetable broth
- Nutritional yeast
- Soy sauce or tamari
- Smoked paprika
- Nutmeg
Bring the sauce up to a gentle simmer over medium-low heat, then reduce to low heat. You want small bubbles—no aggressive boiling—so the plant milk stays smooth and the creamy pumpkin sauce doesn’t split.
If using tahini or vegan cream cheese, whisk it in now until fully smooth and creamy.

5. Add the Umami + Acid (Make It Pop)

Turn the heat to low.
Stir in the white miso paste until it’s completely dissolved into the sauce.
Add 2 tsp apple cider vinegar, stir, and taste.
- If it tastes a little flat, add a pinch of salt and another ½–1 tsp vinegar.
- If it’s too thick, whisk in more vegetable broth a splash at a time.

6. Marry the Pasta & Sauce

Add the cooked pasta straight into the pan of creamy pumpkin sauce.
Toss well, adding reserved pasta water a little at a time (usually ½–¾ cup total) until the sauce is glossy, silky, and clings to the pasta instead of sitting in the bottom of the pan.
Taste and adjust:
- More salt or soy sauce if it needs it.
- Extra red pepper flakes for heat.
- More black pepper if you like things peppery.

You should taste sage, umami, a little heat, and a gentle tang—not just “orange cream.”

7. Serve

Serve hot, topped with extra chopped fresh sage leaves and lots of black pepper.
Add vegan parmesan cheese, toasted breadcrumbs, crispy chickpeas, or pine nuts if you want restaurant energy.
Pumpkin sauces thicken as they sit, so this is best served right away.

Cooking Tips for the Creamiest Pumpkin Pasta (Without Heavy Cream)

Medium → low heat: Keep the sauce at a gentle simmer and then low heat, especially after adding plant milk and miso. Boiling can cause separation.
Toast the pumpkin: That quick 1–2 minute cook time with the onion and sage makes a big difference in flavor.
Pasta water is liquid gold: It helps emulsify the olive oil, pumpkin, and plant milk into a super silky, creamy sauce. Add it slowly until the sauce loosens and looks glossy.
Season at the end: Because miso, nutritional yeast, and soy sauce are salty, do your final pinch-of-salt adjustment once everything is combined.
Don’t skip the acid: The apple cider vinegar is what keeps this from tasting like pumpkin pie filling on pasta. It brightens and balances the sauce.

Variations & Swaps

Butternut squash version: Swap the canned pumpkin for an equal amount of mashed roasted butternut squash or fresh pumpkin purée.
Pumpkin ravioli sauce: Use this as a butter-free “cream sauce” for store-bought vegan pumpkin ravioli. Thin the sauce a bit more with vegetable broth or almond milk and spoon over your ravioli for a next-level fall main dish.
Extra protein: Top with crispy chickpeas, sautéed tofu, or your favorite plant-based sausage for a higher-protein one-dish meal.
Nutty crunch: Finish with toasted pine nuts or walnuts for texture.
Spicier version: Add extra red pepper flakes or a pinch of cayenne.
Soy-free: Use unsweetened almond milk and a soy-free miso; season with extra salt to replace the soy sauce.

Storage & Meal Prep

Fridge: Let leftovers cool completely, then store in an airtight container for 3–4 days.
Reheating: Reheat gently on low heat in a pan with a splash of vegetable broth, soy milk, or pasta water (if you saved some) to bring the creamy pumpkin pasta sauce back to life.
Meal prep tip: This makes great cozy lunches. Portion into individual containers so you can grab-and-heat during the week.

Pumpkin-based sauces do thicken as they cool, so don’t be shy with the extra broth or plant milk when reheating.

What to Serve With This Pumpkin Pasta

This creamy pumpkin sage pasta can absolutely be the star as a main dish, but it also plays really well with:

A simple green salad with lemon and olive oil.
Roasted Brussels sprouts or broccoli.
Garlic bread or warm fall rolls.
A big holiday spread, where this stands in for mac and cheese or a richer butter sauce.

Frequently Asked Questions

Can I use pumpkin pie filling instead of pumpkin purée?
No. Pumpkin pie filling has added sugar and spices that will make this taste like dessert. You want plain canned pumpkin or fresh pumpkin purée.

Can I make this gluten-free?
Yes—use your favorite gluten-free short pasta and a certified gluten-free miso. The sauce itself is naturally gluten-free if you swap the soy sauce for tamari.

Can I make it ahead?
You can make the sauce a few hours ahead and keep it on low heat or gently reheat before tossing with hot cooked pasta and pasta water. Fully assembled pasta is best within 3–4 days, stored in an airtight container in the fridge and reheated with a splash of plant milk or broth.

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Corey Taylor