This vegan pumpkin pasta is perfect for Fall! A homemade roasted pumpkin sauce is tossed with your favorite pasta, for an easy vegan dinner that's ready in just 30 minutes.
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There's no shortage of pasta recipes on my blog. Think one-pot chickpea pasta, or tofu pasta, or caramelized onion pasta... And I don't plan on stopping any time soon.
Pasta is one of those foods that never gets old. It's quick, easy, and is always a crowd pleaser. Plus, there are countless ways you can prepare it. So- pasta is pretty much magic.
That's why today I'm sharing my favorite creamy vegan pumpkin pasta recipe with all of you. This tasty dish is perfect for a quick and easy Fall dinner.
This dish turned out so flavorful, I could hardly believe it. You need just a handful of simple ingredients, and absolutely no complicated preparation methods.
In fact, this dinner will be ready in under 30 minutes. But it will taste like it took all day!
The easy pumpkin sauce is made from fresh pumpkin, but you can swap this for the canned variety if you find that more convenient.
Nutritional yeast, a vegan cooking staple, adds a wonderful hint of cheesiness. If you only need a vegetarian recipe, not vegan, you are welcome to substitute grated parmesan cheese.
I also added cashews to this pumpkin pasta. When blended, raw cashews result in a lovely creaminess that is perfect for sauces.
But the secret ingredient which takes this pasta to a whole new level is miso paste, which adds a distinctive hint of umami.
Key Ingredients & Substitutions
- Pumpkin. The star of the sauce. Fresh roasted pumpkin gives the deepest, sweetest flavor, but about 2 ½ cups of canned pumpkin puree works too. Butternut or kabocha squash are great stand-ins if you can't find a good pie pumpkin.
- Pasta. Any shape works, but short tubes like penne or rigatoni catch the thick sauce best. Use gluten-free pasta to make the whole dish gluten-free.
- Raw cashews. These blend into a silky, creamy base without any dairy. Use unsalted raw cashews, not roasted ones, which make a grainier, more nutty-tasting sauce. For a nut-free version, swap in full-fat coconut milk.
- Nutritional yeast. Nutritional yeast adds a savory, cheesy note. If you don't need the dish to be vegan, grated parmesan works instead.
- Miso paste. Just a teaspoon of miso paste gives the sauce a rich, salty depth of umami. Mild white (shiro) miso is the best fit here. Tamari or a pinch of extra salt is the closest backup if you don't have any.
- Maple syrup, mustard, and lemon. A little sweetness, tang, and brightness balance the earthy pumpkin. Any mild yellow or Dijon mustard is fine.
- Paprika and cumin. These warm spices give the sauce a gentle, smoky edge. Smoked paprika is a delicious swap if you like a bolder flavor.
- Plant-based milk. Thins the sauce to a pourable consistency. Unsweetened oat, soy, or almond milk all work; avoid vanilla or sweetened varieties.
What pumpkin variety should I use?
Any pumpkin variety will work for this vegan pumpkin pasta recipe, but I would recommend using a sweet one, such as kabocha, fairytale, or even butternut squash.
You can also use canned pumpkin, the instructions for which are listed below and in the recipe card. Be sure you grab 100% pumpkin puree (like this) and not pumpkin pie filling.
Fresh roasted pumpkin will help you achieve the best possible result in terms of flavor. I like to make my own homemade pumpkin puree and keep it on hand during pumpkin season! Then I get all the flavor of fresh pumpkin, but all the convenience of a can.
How to Make Pumpkin Pasta
Roast the Pumpkin
Start by roasting the fresh pumpkin. Preheat the oven to 180 degrees C/350 F, and line a large baking tray with parchment paper.
Cut the pumpkin in half just beside the stem, then remove the seeds and cut it in half once again.
You can now peel it using a vegetable peeler, and proceed to cut into small, bite-sized pieces.
Arrange the pumpkin cubes on the baking tray and drizzle with a little bit of olive oil. Bake in the preheated oven for 20 minutes, until fully cooked through and fork-tender.
Make the Pumpkin Sauce
To a blender, add the roasted pumpkin, cashews, nutritional yeast, maple syrup, mustard, miso paste, paprika, cumin, lemon juice and plant based milk. Blend until smooth.
Mix together with cooked pasta of your choice, stirring in a large pan over a medium-high heat for a couple of minutes to warm through.
Serve with garnishes of your choice, such as cilantro and chili flakes.
Tips & Variations
If you want to use canned pumpkin, simply add it to the blender with the other ingredients. You will need about 2 ½ cups of canned pumpkin to replace the fresh in this recipe.
You can also boil the pumpkin instead of roasting, which takes around 12-15 minutes.
If you're not using a high-speed blender, you may need to soak the cashews for 3-4 hours beforehand to ensure the smoothest texture.
You can also use full-fat coconut milk instead of cashews. Use around ¼ cup per serving.
To make this recipe gluten-free, ensure you use a gluten-free miso paste and mustard variety, and serve with gluten-free pasta.
You can also serve this vegan pumpkin pasta sauce with zucchini or sweet potato noodles for a lower carb option.
Serving Ideas
This creamy pumpkin pasta is filling enough to be dinner on its own, but it's even better with something fresh and green alongside. A crisp kale Caesar salad or a simple arugula salad with lemon and olive oil cuts through the rich sauce nicely. For a cozy fall spread, add a tray of smashed Brussels sprouts or roasted broccoli.
Want something to mop up the extra sauce? A few slices of vegan garlic bread with kale pesto are perfect here. Top each bowl with chili flakes, fresh cilantro or parsley, and a handful of toasted pumpkin seeds for crunch.
How to Store & Freeze Pumpkin Pasta Sauce
You can keep this pumpkin pasta sauce in the fridge for up to 3 days, reheating on the stove and adding to pasta when ready to serve.
You can also freeze it in an ice cube tray for 2-3 months, and reheat on the stove from frozen.
More Vegan Pumpkin Recipes
If you love this vegan pumpkin pasta, be sure to check out these other tasty ideas:
- How about an easy vegetable pumpkin stir-fry for another comforting dinner?
- Alternatively, add pumpkin to a chickpea quinoa salad.
- My vegan pumpkin pancakes are a must-try!
- Pumpkin baked oatmeal makes a fantastic breakfast.
📖 Recipe
Ingredients
- 4 cups pumpkin, peeled and cubed, see notes
- 2 tablespoon olive oil
- 4 cups pasta, dry, any short shape such as penne
- 1 cup Raw Cashews
- ¼ cup nutritional yeast
- 1 tablespoon maple syrup
- 1 tbsp mustard
- 1 teaspoon miso paste
- 1 teaspoon Paprika
- 1 teaspoon ground cumin
- 1 lemon, juice of
- 1 ½ cups plant based milk
- salt and pepper, to taste
Instructions
- Preheat the oven to 180 degrees C/350 degrees F, and line a large baking tray with parchment paper.
- Cut the pumpkin in half just beside the stem, then remove the seeds and cut it in half once again. You can now peel it using a vegetable peeler, and proceed to cut into small, bite-sized pieces.4 cups pumpkin
- Arrange the pumpkin cubes on the baking tray and drizzle with a little bit of olive oil. Bake in the preheated oven for 20 minutes, until fully cooked through and fork-tender.4 cups pumpkin, 2 tbsp olive oil
- About 5 minutes before the pumpkin is ready, bring a large pot of salted water to a boil and cook the pasta according to the package instructions until al dente. Drain, reserving about ½ cup of the pasta cooking water.4 cups pasta
- To a blender, add the roasted pumpkin, cashews, nutritional yeast, maple syrup, mustard, miso paste, paprika, cumin, lemon juice and plant based milk. Blend on high for 1-2 minutes, until completely smooth and creamy.1 cup Raw Cashews, ¼ cup nutritional yeast, 1 tbsp maple syrup, 1 tbsp mustard, 1 tsp miso paste, 1 tsp Paprika, 1 tsp ground cumin, 1 lemon, 1 ½ cups plant based milk
- Add the drained pasta and the sauce to a large pan, and stir over medium-high heat for 2-3 minutes to warm through. If the sauce is too thick, loosen it with a splash of the reserved pasta water or more plant based milk. Season with salt and pepper to taste.4 cups pasta
- Divide between bowls and serve hot, garnished with fresh cilantro and chili flakes if you like.
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