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    Home » Main Dish

    Creamy Pumpkin Pasta With Spinach

    Published: Sep 4, 2022 by Katelyn | With Sweet Honey · This post may contain affiliate links 2 Comments

    Jump to Recipe Print Recipe

    Get cozy and get ready for this creamy pumpkin pasta with spinach recipe! This delicious fall favorite is made with healthy ingredients that the whole family will love. Cooked pasta tossed in creamy pumpkin sauce and topped with savory roasted pepitas. Serve on busy weeknights or part of fall spread, the choice is yours.

    pumpkin pasta with spinach and roasted pepitas on a white plate with a fork

    Creamy Pumpkin Pasta

    Hear me out. Even if you don’t love the taste of pumpkin, I still encourage you to try this recipe. You will be surprised by the flavors in this easy meal. The canned pumpkin paired with the creaminess of the coconut milk and mixed with the unique blend of fall spices makes this dish really stand out.

    Do you love pumpkin? Check out our perfect paleo pumpkin bars for a tasty dessert complete with all our favorite fall flavors.

    creamy pumpkin pasta served on a white plate with a fork and topped with pepitas

    Why you’ll love this recipe

    Quick: This recipe is not only delicious but it is also so easy to make! From start to finish, it’s ready to serve in a matter of minutes.

    Ingredients: Not only is this pumpkin pasta healthy, it’s also made with pantry staples that you probably already have on hand. I like to stock up on canned pumpkin puree in the fall so there’s always a can or two waiting in my pantry to be used. This recipe is perfect for those nights you need something nutritious and quick!

    Gluten and Dairy Free: Did I mention that this pumpkin pasta is completely gluten and dairy free?! Everyone can enjoy this one!

    Family Friendly: Speaking of everyone, even the kids like this recipe! My toddler loves this pasta and I like that it’s made with healthy ingredients. Move over mac-and-cheese, there’s a new pasta in town.

    ingredients for creamy pumpkin pasta with spinach

    Ingredients For Creamy Pumpkin Pasta With Spinach

    • Pasta: My current favorite brand of gluten free pasta is Jovial. I used the gluten free penne pasta noodles for the images I took for this recipe. Any pasta will work here though, so feel free to use what you like.
    • Onion and Garlic: Many of my pasta recipes start with onion and garlic because they are a great base for many sauces.
    • Flour: The flour helps with the thickening of the pumpkin pasta sauce. You can use regular flour or gluten free flour. I use gluten free all-purpose flour.
    • Coconut Milk: I use canned lite coconut milk for this recipe. If you aren’t concerned with keeping the recipe dairy free, you could try using regular milk. I haven’t tested the recipe using regular milk but I’d guess that the result would be similar.
    • Pumpkin Puree: Canned pumpkin puree works great in this recipe. If you’re like me, you probably have a few cans in your pantry ready for all the fall recipes. Just make sure the canned pumpkin is 100% pumpkin without any added ingredients. You can use fresh pumpkin puree instead if you’d like. The water content is usually higher in fresh pumpkin puree but the sauce should still taste delicious. 
    • Nutritional Yeast: For a bit of cheesy flavor without the dairy.
    • Spices: dried sage, thyme, nutmeg, salt and pepper make up the blend of spices for this recipe. 
    • Baby Spinach: The spinach is added at the end and wilts into the pasta sauce. It’s an easy way to add more vegetables and it tastes delicious too!
    • Pepitas: These little seeds are pumpkin seeds with the husk removed. They add a yummy crunch to the pumpkin pasta. They can either be sprinkled on top after serving or tossed in with the pasta and stirred together. You could also substitute the pepitas with roasted sunflower seeds if you wanted.

    How To Make Healthy Pumpkin Pasta

    Cook the pasta according to package directions.

    Meanwhile, cook the chopped onion with olive oil over medium heat. Stirring frequently and until fragrant (about 1-2 minutes). Add the minced garlic and cook for 30 seconds. 

    chopped onion being sautéed in a stainless steel pan with olive oil

    Reduce the heat to low and add the flour. Whisk constantly for 30 seconds. Then add the coconut milk slowly, whisking to prevent clumps. Continue to whisk and let the sauce thicken and simmer for about 2 minutes.

    milk, flour, onion, and garlic mixture in a stainless steel pan with a whisk

    Add the pumpkin puree, nutritional yeast, sage, salt, pepper, thyme, and nutmeg. Stir to combine and let simmer on low for about 8 minutes.

    creamy pumpkin pasta in a stainless steel pot with a whisk stirring it

    Next, add the spinach and cook just until the spinach begins to wilt. Remove from heat. Add the cooked pasta and toss together with the pumpkin sauce. Sprinkle the pepitas on top and serve warm.

    pumpkin sauce mixture in a stainless steel pan with fresh spinach on top
    large stainless steel pan with pumpkin pasta and a wooden spoon

    How To Make It Vegan

    This recipe for creamy pumpkin pasta with spinach is already vegan and dairy free! Just double check that your pasta is vegan friendly. 

    Ingredient Swaps and Variations

    Add protein: This dish is plant based but if you’re looking to add more protein you could try roasted chicken, roasted chickpeas, or Italian sausage.

    Types of Pasta: I love using Jovial gluten free pasta or chickpea pasta. You can use any type of pasta you enjoy though as it won’t make much difference in the overall recipe. I suggest following the directions on the packaging to avoid overcooking the pasta.

    Other Toppings: If you don’t have roasted pepitas, you could try swapping them out for other seeds or nuts. Some suggestions would be chopped walnuts, cashews, sunflower seeds or pine nuts.

    Equipment Needed

    • Pan or skillet
    • Large pot
    • Colander
    • Measuring Spoons

    Storage Tips For Pumpkin Pasta

    This creamy pumpkin pasta tastes great as leftovers! I suggest storing it in an airtight container in the fridge for up to 3-5 days. Reheat using the microwave or in a skillet. You might want to add a little water or milk when reheating for a more creamy texture.

    creamy pumpkin pasta with spinach mixed in a pan

    More Pasta Recipes

    • Vegan Creamy Mushroom Pasta
    • Broccoli Alfredo Pasta
    • Healthy Pistachio Pesto Pasta
    • Spicy Sesame Peanut Zucchini Noodles

    Did you make this recipe? Please consider leaving a review and rating below, this helps a lot! Also feel free to follow along on Instagram and Pinterest for more recipe ideas.

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    This post contains affiliate links. Thank you for supporting With Sweet Honey!

    creamy pumpkin pasta served on a white plate with a fork and topped with pepitas

    Creamy Pumpkin Pasta With Spinach

    This delicious creamy pumpkin pasta with spinach is a fall favorite meal that the whole family will love. Made with healthy ingredients like pureed pumpkin, spinach, coconut milk, and topped with pepitas.
    5 from 1 vote
    Print Pin Rate
    Course: Dinner, Main Course, Pasta
    Cuisine: American
    Keyword: fall recipes, gluten free pumpkin pasta, pumpkin pasta
    Prep Time: 5 minutes
    Cook Time: 13 minutes
    Total Time: 18 minutes
    Servings: 6 servings
    157 Katelyn | With Sweet Honey

    Equipment

    • pan or skillet
    • knife
    • large pot
    • colander
    • measuring spoons

    Ingredients

    • 12 ounces pasta I use gluten free penne
    • 1 tbsp olive oil extra virgin
    • 1 small yellow onion chopped (about ⅓ cup)
    • 2 garlic cloves minced
    • 2 tbsp all-purpose flour I use gluten free
    • 1 can (13.5 ounces) canned lite coconut milk
    • 1 cup canned pumpkin puree
    • ¼ cup nutritional yeast
    • ½ tsp dried sage
    • ½ tsp salt adjust to taste
    • ¼ tsp ground black pepper adjust to taste
    • ¼ tsp dried thyme
    • ¼ tsp ground nutmeg
    • 2 cups baby spinach
    • ¼ cup roasted pepitas

    Instructions

    • Cook the pasta according to package directions.
    • Meanwhile, cook the chopped onion with olive oil over medium heat. Stirring frequently and until fragrant (about 1-2 minutes). Add the minced garlic and cook for 30 seconds.
    • Reduce the heat to low and add the flour. Whisk constantly for 30 seconds. Then add the coconut milk slowly, whisking to prevent clumps. Continue to whisk and let the sauce thicken and simmer for about 2 minutes.
    • Add the pumpkin puree, nutritional yeast, sage, salt, pepper, thyme, and nutmeg. Stir to combine and let simmer on low for about 8 minutes.
    • Next, add the spinach and cook just until the spinach begins to wilt. Remove from heat. Add the cooked pasta and toss together with the pumpkin sauce. Sprinkle the pepitas on top and serve warm.

    Notes

    Store leftovers in an airtight container for up to 3-5 days in the fridge.
    Nutrition facts are estimates. 
    Tried this recipe?Tag @withsweethoney on Instagram!

    Nutrition

    Serving: 1serving | Calories: 157kcal | Carbohydrates: 24.5g | Protein: 5.9g | Fat: 4.9g | Saturated Fat: 1.8g | Sodium: 219mg | Potassium: 294mg | Fiber: 4g | Sugar: 1.9g | Calcium: 35mg | Iron: 4mg
    « Gluten Free Maple Snickerdoodle Cookies
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    Reader Interactions

    Comments

    1. Tracy Kubat

      September 27, 2022 at 6:03 pm

      5 stars
      Can't stop eating this! Made it with a couple alterations because I can't have onion and garlic so I added ginger. It is so tasty! Thanks for sharing

      Reply
      • Katelyn | With Sweet Honey

        September 28, 2022 at 9:28 am

        That is great to hear, so glad you like it!!

        Reply

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    Hi, I'm Katelyn! I create gluten-free, dairy-free, and paleo recipes that are easy and delicious. Food should make you feel good, and I hope my recipes inspire you to try something new. Happy cooking!

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