Name: Creamy Vegan Pumpkin Pasta (Nut Free + Gluten Free) Recipe
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Vegan
Ingredients: 10 ounces vegan fettuccine pasta; 1 tbsp olive oil; 1 tbsp minced garlic; 1 tbsp chopped rosemary; 1 tbsp chopped sage; 225 grams pumpkin puree, room temperature; 8 ounces vegan cream cheese, room temperature; 100 mL unsweetened oat milk; 100 mL pasta water (reserved from cooking pasta); 1 tsp ground nutmeg; 1/2 tsp allspice; 1/2 tsp ground ginger; Pinch cardamom; Sea salt & pepper to taste; Fresh sage leaves; Vegan parmesan; Freshly ground pepper

Introduction

This creamy vegan pumpkin pasta is a comforting and flavorful dish perfect for autumn or anytime you crave a hearty, plant-based meal. It’s nut-free, gluten-free, and packed with warming spices like rosemary, sage, and nutmeg. Ready in just 30 minutes, it’s an easy way to enjoy seasonal flavors with a silky sauce.

A white plate filled with three nests of golden-yellow pasta arranged neatly, each nest showing a smooth and slightly glossy texture. Scattered fresh green sage leaves sit on top of the pasta, adding a touch of vibrant color. A woman's hand is holding a fork with some pasta twirled around it on the right side, and another woman's hand with a spoon is reaching toward the plate from the bottom left. Around the plate, there are soft-focused items like a jar and herbs on a white marbled surface. Photo taken with an iphone --ar 4:5 --v 7

Ingredients

10 ounces vegan fettuccine pasta*

1 tbsp olive oil

1 tbsp minced garlic

1 tbsp chopped rosemary

1 tbsp chopped sage

225 grams pumpkin puree, room temperature

8 ounces vegan cream cheese, room temperature*

100 mL unsweetened oat milk

100 mL pasta water

1 tsp ground nutmeg

1/2 tsp allspice

1/2 tsp ground ginger

Pinch cardamom

Sea salt & pepper to taste

Fresh sage leaves, vegan parmesan, pepper for garnish

Instructions

Step 1: Bring a large pot of water to a rolling boil. Add a drop of olive oil and sea salt, then cook the fettuccine pasta according to package instructions until al dente. Reserve 100 mL (1/2 cup) of the pasta water before draining, then set the pasta aside.

Step 2: While the pasta cooks, heat 1 tablespoon olive oil in a large saucepan over medium-high heat. Add the minced garlic, chopped rosemary, and chopped sage. Cook until the garlic is lightly browned and fragrant, about 2-3 minutes.

Step 3: Reduce the heat to medium. Stir in the pumpkin puree, vegan cream cheese, oat milk, reserved pasta water, nutmeg, allspice, ground ginger, and a pinch of cardamom. Whisk gently until the cream cheese melts and the sauce is smooth and creamy.

Step 4: Season the sauce with sea salt and pepper to taste. Add the cooked pasta to the sauce and toss well using tongs or a large fork until the noodles are evenly coated.

Step 5: Serve the pasta immediately, garnished with fresh sage leaves, grated vegan parmesan, and extra pepper if desired. Enjoy your creamy vegan pumpkin pasta!

Tips & Variations

Use gluten-free vegan pasta if you need a gluten-free meal.

For a richer sauce, swap oat milk for coconut cream or almond milk if there are no nut allergies.

Add toasted pumpkin seeds on top for a crunchy texture.

Fresh herbs like thyme or oregano can be used instead of sage or rosemary for a different flavor profile.

FAQs

Can I use canned pumpkin for this recipe?

Yes, canned pumpkin puree works perfectly and is the easiest option. Just make sure it’s pure pumpkin and not pumpkin pie filling, which contains added sugars and spices.

Is this pasta sauce suitable for freezing?

It’s best to avoid freezing this sauce because the vegan cream cheese and oat milk may separate when thawed. For best results, store in the fridge and consume within a few days.