vegan pumpkin alfredo pasta

Vegan Pumpkin Alfredo Pasta | Gluten Free | Dairy Free | Oil Free Option

I absolutely love Alfredo sauce. Growing up, anytime I dined out for Italian food, fettuccine Alfredo ended up on my plate.

That and four or five bread sticks, of course. As I was thinking of recreating a plant-based Alfredo sauce, I was inspired to center it around pumpkin flavor!

Since pumpkin is always the rage during the fall and into the winter, I felt it was time to give you some more options besides a latte or cookies.

So enjoy this savory and creamy Vegan Pumpkin Alfredo Pasta anytime you want to be reminded of the holiday season!

Vegan Pumpkin Alfredo Pasta | Gluten Free | Dairy Free | Oil Free Option

Health Benefits of Eating Pumpkin Regularly

Pumpkin tends to miss the nutrition headlines because it’s not that sexy. It’s more of a seasonal trend.

However, there are so many health benefits that get overlooked.

Here are some fast facts about pumpkin:

  • It contains potassium that helps regulate blood pressure
  • 1 cup of mashed pumpkin is only 50 calories and provides 20% of our daily fiber needs
  • It’s orange color is from the antioxidant beta-carotene; known to protect against heart disease
  • It’s a complex carbohydrate meaning it digests slowly and provides steady energy
  • It contains over 200% of our daily Vitamin A needs

See what you’ve been missing!

Instead of just enjoying pumpkin when Starbucks starts promoting lattes, eat it all year long with this delicious Vegan Pumpkin Alfredo Pasta.

Vegan Pumpkin Alfredo Pasta | Gluten Free | Dairy Free | Oil Free Option

Cook It

This recipe is crazy easy. It has become one of my go-to meals now because I keep my pantry stocked with canned pumpkin puree and coconut milk.

To start, boil the fettuccine according the package instructions. When that’s finished, strain it and set aside.

While the pasta boils, hit a rimmed skillet over medium heat. Add in the olive oil, followed by the minced garlic, and saute for 2 minutes or until browned.

*Pro Tip – If you burn garlic, it’s game over for the recipe. Less is more here, so once most of the minced garlic is browned, it’s done.

Now, add in the coconut milk, pumpkin puree, salt, ground sage, pumpkin spice, and black pepper. Slowly stir with a whisk to mix, as to not allow the contents to spill over the edge of the skillet.

Vegan Pumpkin Alfredo Pasta | Gluten Free | Dairy Free | Oil Free Option

You’re Almost Finished – Cooking Continued

Bring the Alfredo to a rolling boil, then immediately reduce the heat to simmer for five minutes, stirring occasionally.

After five minutes, reduce the heat to low once more.

In a small bowl, combine one tablespoon of cornstarch with three tablespoons of the Alfredo.

Whisk the mixture vigorously for five seconds to mix, then dump into the skillet. Now, immediately start whisking the Alfredo sauce for 60 seconds to avoid clumping.

Finally, taste test and add more salt for saltiness, pumpkin spice for pumpkin flavor, or sage for an earthy flavor. Once you have it tasting like you want it, remove from heat and mix in the fettuccine.

Squeeze a little lemon juice on top and stir. Serve warm and enjoy!

Vegan Pumpkin Alfredo Pasta | Gluten Free | Dairy Free | Oil Free Option

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Vegan Pumpkin Alfredo Pasta | Gluten Free | Dairy Free | Oil Free Option

vegan pumpkin alfredo pasta

vegan pumpkin alfredo pasta

Prep Time
Total Time 
5 minutes
20 minutes
Prep Time:
5 minutes
Total Time: 
20 minutes
Servings:
2
Cuisine:
vegan
Category:
entrees
Diet:
gluten free, oil free option
Author:
plant based scotty

ingredients :

10oz fettucine pasta (if gluten free, use gluten-free pasta)

1 can full-fat coconut milk

1/2 15.5 oz can pumpkin puree (not pumpkin filling)

4 small cloves garlic, minced

1 tsp olive oil (omit if oil free)

1 tsp sea salt

1/2 tsp ground sage

1/2 tsp pumpkin spice powder

1/2 tsp black pepper

1 tbsp cornstarch

squeeze of fresh lemon juice

notes :

*This goes for any recipe that asks to saute garlic. You want just enough char to smell the fragrance. If you smell burning, it’s too late.

**Whisking nonstop helps to prevent the Alfredo sauce from clumping. This is a crucial step when mixing cornstarch in any recipe.

directions :

  1. Start by boiling pasta according to package. Once finished, strain in a colander and set aside until the end.
  2. Next, heat a rimmed skillet over medium heat. Once hot, add olive oil and saute the minced garlic for up to 2 minutes or until browned*.
  3. Now add in coconut milk, pumpkin puree, salt, sage, pumpkin spice, and black pepper. Using a whisk, slowly stir to mix and bring to a boil. Once boiling, immediately reduce heat to a simmer for five minutes, stirring occasionally.
  4. After five minutes of simmering, reduce the heat to low. In a small bowl, whisk together one tablespoon cornstarch with 3 tablespoons of the sauce. Immediately dump the cornstarch mixture into the Alfredo sauce, whisking it nonstop for 60 seconds**.
  5. Finally, remove skillet from heat and add the cooked fettuccine into the sauce and mix to coat. Squeeze a little bit of fresh lemon juice on top and you're ready to eat.

notes :

*This goes for any recipe that asks to saute garlic. You want just enough char to smell the fragrance. If you smell burning, it’s too late.

**Whisking nonstop helps to prevent the Alfredo sauce from clumping. This is a crucial step when mixing cornstarch in any recipe.

Vegan Pumpkin Alfredo Pasta | Gluten Free | Dairy Free | Oil Free Option
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Learn How Delicious It Can Be Can To Transition to a Plant-Based Diet

Hey there, I'm Scotty. I help people reach their health and fitness goals eating a plant based diet. Feed me a banana with peanut butter and you'll have my heart forever.

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