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.
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.
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
- 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.
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.
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.
- Pan or skillet
- Large pot
- 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.
More Pasta Recipes
- Vegan Creamy Mushroom Pasta
- Broccoli Alfredo Pasta
- Healthy Pistachio Pesto Pasta
- Spicy Sesame Peanut Zucchini Noodles
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Creamy Pumpkin Pasta With Spinach
- 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
- 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.