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.
Leave a star rating below and tag me on Instagram so I can see your creation!
Rate This RecipeRecipe by Erin Morrissey and Photos by The Mindful Hapa
Mariah says
Probably the best pasta I’ve ever had. I rave about this to everyone all the time!
Erin says
Hi Mariah, so glad you enjoyed it! 🙂
Tracy says
I made this in the Fall and loved it. I shared it with friends and they loved it. I had a spare can of pumpkin in the cabinet so I made this again and it 100% holds up as not just an Autumn dish. This is a great recipe to warm the soul and was perfect for this weekend's cold + wind.
Erin says
Hi Tracy, I am so happy you and your friends all enjoyed it! 🙂
Allie says
This was delicious! I’ve made it twice and both times thoroughly enjoyed it. This recipe is a flavorful and easy way to shake up my usual pasta with marinara sauce. Thanks for the recipe, Erin!
Erin says
Hi Allie, so glad you enjoyed it so much!
Julia says
This recipe is so freaking delicious and it doesn't make you feel awful like your average creamy pasta dish. Such a fantastic dish and I add some chicken sausage medallions for a little extra protein! I've made this recipe 3 times now!
Erin says
Hi Julia, I am so happy you enjoyed it so much and great addition!!
Stacy says
Such a delicious unique flavor for pasta and was super easy to make - will be making again!
Erin says
Hi Stacy, I am so glad you enjoyed the recipe!!
Courtney says
Absolutely delicious and so easy to make. The combination of flavors was incredible. Only problem is that I couldn't eat it all fast enough!
Amy says
This is so good. Creamy and delicious and EASY. My entire family loved it. Thank you Erin for another amazing recipe to add to our rotation.
Erin says
Hi Amy, thanks for sharing! I love hearing that!! 🙂
Emma says
So good and perfect for a cozy day. Easy to add in any veggies or greens! My favorite is mushrooms and spinach. Good for prep!!
Erin says
Hi Emma, I am so glad you enjoyed it and love the added veggies! 🙂
Brooke says
Was a delish veggie based dish!
Erin says
Hi Brooke, so glad you liked it!
Eliza says
I love all of the recipes I make from Erin but this one was off the charts and one of the best dishes I’ve ever made and/or tasted. I added chicken and it was amazing. Thanks Erin!
Erin says
Hi Eliza, I am thrilled you love it so much!
Eliza says
came back to make this from last years obsession and still just as amazing!!! Would give 10 stars if I could!
Erin says
Hi Eliza, yay so glad you love it still! Oldied but a goodie!!
Molly says
The pumpkin sauce went surprisingly well with black bean rotini. The parmesan is a must! Delicious!
Erin says
Hi Molly, I am so glad you enjoyed it! 🙂
Grace says
This was my contribution to Thanksgiving this year and it was a hit all around! My family doesn't usually go for "alternative" recipes, but they were all a fan of my "mac and cheese" (I only told them it was vegan after the fact!). Definitely reminiscent of a curry or something, but it was phenomenal. I added in some chopped roasted pumpkin seeds for crunch and spinach for greens and couldn't get enough of it!
Erin says
Hi Grace, I am so happy everyone enjoyed it so much! 🙂
Marisa says
Delish! Made it with spinach instead of mushrooms- was great!
Erin says
Hi Marisa, I am so glad you liked it and made it your own!
Kate says
Super delicious! My mushrooms had gone bad but I had broccoli in the fridge so I used that (along with leftover chicken) and it was great! Can't wait to use mushrooms in it next time around. Looking forward to having this as lunch leftovers.
Erin says
Hi Kate, that still sounds so good! Let me know how it comes out next time too!
Casey says
Wasn't sure how I was going to like Pumpkin pasta...turns out I LOVE IT!!! Plus the mushrooms and fresh herbs made this such a warm + cozy dinner. Will be making again soon!!
Erin says
Hi Casey, I am thrilled you wound up liking it! 🙂
Kim says
Made this for my 3 roommates and it was a hit!! So warm and yummy for a fall evening. Highly recommend!
Erin says
Hi Kim, I am so happy to hear that! Thanks for sharing!
Ann says
This looks perfect for fall- wondering if I can substitute the coconut milk for heavy cream to make it a little bit of a treat- what do you think?
Erin says
Hi Ann, I haven't tried it with heavy cream. The heavy cream would probably make it thicker, so maybe use less. Feel free to give it a try and let me know how it comes out!
Bethanie says
I’m confused- the recipe says coconut milk- you haven’t made it with coconut milk Erin? Will it be too runny with coconut milk. Maybe I will need to thicken it?
Erin says
Whoops my mistake! I confused the two. It is perfect with coconut milk!
Bethanie says
I’m confused- the recipe says coconut milk- you haven’t made it with coconut milk Erin? The previous comment says you only tried it with heavy cream. Will it be too runny with coconut milk. Maybe I will need to thicken it?
Hillary says
can I use regular milk rather than almond milk or would that take away a major flavor?
Erin says
Hi Hillary, yes any milk works. Let me know how your pasta comes out!
Ally says
Excellent recipe!!! So flavorful and creamy! Thanks Erin
Erin says
Hi Ally, I am so happy you enjoyed it! 🙂
Sarah says
This looks delicious! I can't wait to make it! I'm not a huge fan of coconut milk. Would almond milk work here?
Erin says
Hi Sarah, yes that would! Let me know how it comes out!
Sarah says
Almond milk worked perfectly. Yum!
Erin says
Hi Sarah, great! Thanks for sharing, and hope you enjoyed the pasta!
Rachel S says
Great flavor combo! We called it the pumpkin curry pasta. Thanks for sharing! Will definitely be making again.
Erin says
Hi Rachel, I am so happy you enjoyed it!!
Rachel says
Honestly not even a huge pumpkin fan but this recipe seemed fun and easy so I went for it and WOW. So creamy and so good! My roommate (who is a food scientist and knows how to criticize food) loved it too! Highly recommend!!
Erin says
Hi Rachel, I am so glad you bot liked it! 🙂