Healthy Creamy Pumpkin Sage Pasta

A comforting, festive pasta dish featuring a velvety pumpkin sauce infused with fresh sage, perfect for holiday gatherings. Lightened up for a healthy twist without sacrificing flavor.

I’ve been getting a lot of questions about the pot I use for cozy one-pot meals and small-batch recipes, so I wanted to quickly share it here.

This is the Martha Stewart heart-shaped enameled cast iron Dutch oven (2-quart). It’s one of those pieces I reach for constantly when testing soups, stews, baked casseroles, and smaller comfort-food recipes.

• Heats evenly with no hot spots (huge for slow cooking)
• Non-reactive enamel interior — no seasoning required
• Perfect size for small households or side dishes
• Sturdy handles, easy to move from oven to table

It’s also a favorite with home cooks — 4.6 out of 5 stars from over 1,900 reviews — and Amazon often has a coupon available, depending on color and size.

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(Affiliate link — if you choose to buy, it helps support this recipe blog at no extra cost to you ❤️)

This dish quickly became a holiday favorite in my family thanks to its comforting flavors and easy preparation.

Ingredients

• Pasta: 340 g (12 oz) whole wheat fettuccine or spaghetti
• Pumpkin Sage Sauce: 1 tablespoon olive oil, 2 small shallots finely chopped, 3 cloves garlic minced, 400 g (1 2/3 cups) canned pure pumpkin puree (unsweetened), 240 ml (1 cup) low-sodium vegetable broth, 120 ml (1/2 cup) unsweetened almond milk (or low-fat milk), 60 g (1/4 cup) Greek yogurt (2% or nonfat), 10 fresh sage leaves finely chopped, 1/2 teaspoon ground nutmeg, 1/4 teaspoon ground black pepper, 1/2 teaspoon salt or to taste, 2 tablespoons grated Parmesan cheese (plus more for serving)
• Garnish: Fresh sage leaves (optional), Additional grated Parmesan cheese

Instructions

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Step 1:

Cook the pasta in a large pot of salted boiling water according to package instructions until al dente. Reserve 1/2 cup pasta water before draining.

Step 2:

Meanwhile, heat olive oil in a large skillet over medium heat. Add shallots and cook for 23 minutes until softened. Add garlic and chopped sage sauté for 1 minute until fragrant.

Step 3:

Stir in pumpkin puree vegetable broth almond milk nutmeg pepper and salt. Simmer for 57 minutes stirring occasionally until warmed and slightly thickened.

Step 4:

Reduce heat to low. Whisk in Greek yogurt and 2 tablespoons grated Parmesan until smooth and creamy. If sauce is too thick add reserved pasta water as needed.

Step 5:

Add cooked pasta to the sauce tossing to coat evenly. Warm through for 12 minutes.

Step 6:

Serve in bowls garnished with extra sage and Parmesan as desired.

Create smooth frozen drinks, slushies, and frappés for desserts and parties using juices, coffee, or wine.

Check price on Amazon

Create smooth frozen drinks, slushies, and frappés for desserts and parties using juices, coffee, or wine.

Check price on Amazon

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Sharing this pasta at holiday dinners always brings my family closer as we enjoy the warm flavors and festive vibes.

Required Tools

Large pot, Colander, Large skillet, Whisk, Chefs knife, Cutting board

Allergen Information

Contains dairy (Greek yogurt Parmesan). Contains gluten (pasta). Contains tree nuts if almond milk is used. For allergies use gluten-free pasta dairy-free yogurt cheese and alternative milk.

Nutritional Information

Calories 355, Total Fat 8 g, Carbohydrates 56 g, Protein 15 g per serving.

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Mix batters, prep ingredients, grate vegetables, and store leftovers easily during baking and everyday cooking.

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This creamy pumpkin sage pasta is sure to become a new holiday staple with its rich taste and wholesome ingredients.

Recipe FAQ

→ Can I use another type of pasta?

Yes, whole wheat fettuccine or spaghetti work well, but you can substitute with gluten-free or legume-based pasta for added fiber and protein.

→ How do I make the sauce creamy without heavy cream?

The sauce gains its creaminess from Greek yogurt combined with Parmesan, plus almond milk adds smoothness without excess fat.

→ Is it possible to make this vegan?

Yes, replace Greek yogurt and Parmesan with plant-based alternatives and skip Parmesan garnish for a vegan-friendly version.

→ What is the role of fresh sage in this dish?

Fresh sage adds an aromatic earthiness that complements the sweetness of pumpkin, enhancing the overall flavor balance.

→ Can I add vegetables for extra nutrition?

Absolutely, sautéed mushrooms, spinach, or roasted Brussels sprouts are excellent additions to boost both flavor and nutrients.

→ How do I prevent the sauce from thickening too much?

If the sauce becomes too thick, stir in reserved pasta water gradually until desired consistency is reached.