This creamy vegan pumpkin pasta with sage is SO cozy and SO good!! The silky sauce is made with canned coconut milk, pumpkin purée, mushrooms, garlic, and fresh sage, so it's completely dairy-free. It's ready in about 45 minutes, makes 8 servings, and is easy to make gluten-free with your favorite gluten-free pasta.
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A Cozy Pumpkin Sage Pasta That’s Totally Dairy-Free
Pasta with pumpkin and sage is one of my favorite things to make once it's officially sweater weather. The coconut milk makes the sauce rich and creamy without any cream or butter, and the sage, cinnamon, nutmeg, and pinch of cayenne give it that warm, cozy flavor I crave all fall. The mushrooms soak up all that sauce and make every bite feel hearty.
It's easy enough for a weeknight and special enough for Friendsgiving or a Thanksgiving table that needs a vegan main. I love serving it with a Shaved Brussels Sprout Salad on the side and a warm Healthy Apple Cobbler for dessert.
Why You’ll Love This Recipe
- Creamy with zero dairy. Canned coconut milk and pumpkin purée make the silkiest sauce, no cream required.
- All the cozy fall flavors. Fresh sage, cinnamon, nutmeg, and a pinch of cayenne make it taste like fall in a bowl.
- Easy to make gluten-free. I use brown rice fusilli, but any pasta you love works.
- Makes 8 servings. Perfect for a dinner party or a week of lunches.
- Even better the next day. The flavors keep developing in the fridge, so leftovers are SO good.
Erin's Expert Tips
From my kitchen to yours
- Use canned coconut milk. The carton kind is too thin and the sauce won't turn out creamy.
- Give the mushrooms time. Let them cook until they're golden and their liquid has cooked off before you add the coconut milk, or the sauce can end up watery.
- Save a splash of pasta water. The sauce thickens as it sits, so a little starchy pasta water loosens it right back up.
- Taste before you toss. Every brand of pumpkin purée is a little different, so taste the sauce after it simmers and add more salt or spices if it needs it.
- Keep it vegan. Skip the parmesan or use your favorite vegan parmesan. For gluten-free, double check that your pasta is labeled gluten-free.
Ingredients for Creamy Vegan Pumpkin Pasta
This vegan pumpkin pasta sauce only takes a handful of ingredients. Here's what to know about the key ones. You'll find the full amounts in the recipe card below.
- Pasta: 16 oz of dried pasta. I use brown rice fusilli, which keeps the recipe gluten-free, and the twists hold onto the sauce really well.
- Coconut milk: One 15 oz can. This is what makes the sauce creamy, so stick with canned.
- Pumpkin purée: One 15 oz can of plain pumpkin, not pumpkin pie filling.
- Mushrooms: 10 oz of sliced mushrooms. Cremini or white button both work great.
- Fresh sage: ¼ cup, chopped. Fresh sage makes a big difference here. If you only have dried, start with about 1 teaspoon and add more to taste.
- Warm spices: A little cinnamon and nutmeg plus a pinch of cayenne give the sauce its cozy fall flavor without making it sweet.
- Parmesan (optional): Leave it out or use vegan parmesan to keep this vegan.
How to Make Creamy Vegan Pumpkin Pasta
- Step 1: Cook the pasta according to the package directions. Drain and set aside.
- Step 2: Heat the avocado oil in a large saucepan or Dutch oven over medium-high heat. Add the onion, mushrooms, garlic, and sage and sauté for 6 to 8 minutes, until the mushrooms and onions are cooked through.
- Step 3: Stir in the coconut milk, pumpkin purée, salt, pepper, cinnamon, nutmeg, and cayenne. Taste and adjust the spices, then simmer over low heat for 10 minutes and turn off the heat.
- Step 4: Add the cooked pasta to the pan and stir until every piece is coated in sauce. Stir in the parmesan now if you're using it, and serve right away.
Frequently Asked Questions
Below are some common questions about this pumpkin pasta. Don’t see the answer you’re looking for? Leave a comment at the bottom of this post!
Just a little! The pumpkin, sage, and warm spices are the main flavors, and the coconut milk mostly adds creaminess with a hint of sweetness.
No. Pumpkin pie filling already has sugar and spices mixed in, so the sauce turns out sweet. Look for a can labeled 100% pure pumpkin.
The pasta soaks up the sauce overnight, so add a splash of water or unsweetened plant milk and warm it on the stove over medium-low heat, stirring until it's creamy again.
Yes! Make the sauce through step 3, let it cool, and refrigerate it for up to 3 days. Warm it on the stove with a splash of water, then toss it with freshly cooked pasta. It's so nice to have a vegan pumpkin sauce for pasta ready to go on a busy weeknight.
Storing Leftovers
Store leftovers in an airtight container in the fridge for up to 5 days, or freeze for up to 3 months. This creamy pumpkin pasta is one of those pastas that tastes even better on day two, so I always plan on leftovers for lunch!
if you liked this recipe, try these!
In the mood for more cozy pasta? The butternut squash mac and cheese is a fall MUST!
If you tried this recipe or any other recipes on my blog, please leave a 🌟 star rating and let me know how it went in the 📝 comments below. Follow @erinliveswhole on Instagram and tag me in any of the recipes you make so I can repost them!
Ingredients
- 16 oz dried pasta I used brown rice fusilli
- 2 tablespoon avocado oil
- ½ yellow onion diced small
- 10 oz sliced mushrooms
- 2 cloves garlic minced
- ¼ cup fresh sage chopped
- 1 15 oz can coconut milk
- 1 15 oz can pumpkin puree
- 1 teaspoon salt
- ½ teaspoon pepper
- ⅛ teaspoon cinnamon
- ⅛ teaspoon nutmeg
- pinch of cayenne
- *optional* ½ cup grated parmesan cheese
Instructions
- Prepare pasta according to package, drain. Set aside.
- In a large sauce pan or dutch oven, heat avocado oil over medium high heat.
- Add in onion, mushrooms, garlic, and sage. Saute until mushrooms and onions are cooked through, about 6-8 minutes.
- Add in can of coconut milk and can of pumpkin, then stir in all of the spices. Taste a little and add more spices to your taste. Let simmer over low heat for 10 minutes, then turn off heat.
- Pour your cooked pasta into the pan, and stir until well combined. If you are adding cheese, now would be the perfect time!
- Serve immediately. Store in fridge for up to 5 days or freezer for 3 months.
- Use canned coconut milk. The carton kind is too thin and the sauce won't turn out creamy.
- Give the mushrooms time. Let them cook until they're golden and their liquid has cooked off before you add the coconut milk, or the sauce can end up watery.
- Save a splash of pasta water. The sauce thickens as it sits, so a little starchy pasta water loosens it right back up.
- Taste before you toss. Every brand of pumpkin purée is a little different, so taste the sauce after it simmers and add more salt or spices if it needs it.
- Keep it vegan. Skip the parmesan or use your favorite vegan parmesan. For gluten-free, double check that your pasta is labeled gluten-free.
- Storage: Refrigerate leftovers in an airtight container for up to 5 days or freeze for up to 3 months. Add a splash of water or unsweetened plant milk when reheating.
Nutrition
Per serving. Nutrition is an estimate.
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Rate This RecipeRecipe by Erin Morrissey and Photos by The Mindful Hapa
Erin says
My dairy free two year old can’t get enough of this. It isn’t often that we find meals that wow both my husband and I as well as two picky toddlers. (Especially since one has diet limitations.) This was a really easy dinner to make and was delicious.
Erin says
Hi Erin, so happy it was a huge hit! 🙂