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
Eliza G says
One of my fave ever ELW recipes.every time I make it I’m more in love. I want to take a bath in the sauce 😂 used Trader Joe’s pumpkin gnocchi from this fall that I had in the freezer and wow game changer
Erin says
Hi Eliza, so happy you loved it so much!! 🙂
Leah says
My kids actually like it! Win! Of course I do too. I added shredded zucchini for extra health. You can’t even tell it’s there.
Erin says
Hi Leah, so happy you loved them and great idea! 🙂
Michele says
This was so good! I've made it 2x since seeing your post on it. Thank you for responding about the mushrooms. I was going to use the baby Bella but was wanted to see what you used. Oh, and I even liked it cold!!!! So good!!!
Erin says
Hi Michele, so happy you loved it!
brianna says
I made this because I wanted pasta but wanted a unique flavoring and I am so happy i tried this! It is so good and the pumpkin flavor is subtle but adds such a good spin to a pasta dish!
Erin says
Hi Brianna, so happy you loved it!
KT H. says
This recipe was creamy and I loved the mushrooms!
It was def. nothing like I’ve cooked before (pumpkin in pasta?!) but super easy to make, healthy, & so much flavor!!
Next time I’m adding chicken sausage, I think that’d a be a nice touch.
Erin says
Hi, so happy you loved it and great idea!
Nicole says
Delicious!! Add the Parm cheese! That really helped make it more creamy and amazing. I added a little more cayenne pepper this time and I loved the little spice it added.
Erin says
Hi Nicole, so happy you loved it and made it your own!!
Isabelle H says
So delicious! I was skeptical at first whether the flavors would all go together (I’ve never had pumpkin pasta!!), but this came out so amazing!! LOVED!
Erin says
Hi Isabelle, so glad you loved it so much!!
Kelly C says
I have an 8 month old who has cows milk allergy and can’t have any dairy. She LOVED this, I have never seen such a little person consume so much pasta!! Great creamy dish without the dairy!
Erin says
Hi Kelly, so so happy she loved it! 🙂
Lindsay K says
My son is a foodie and has a very extensive palette although he does NOT like pumpkin pasta (especially banza) anything! He curled his lip when I said I was making this. Guess what? He loved it! And he's taking it for lunch tomorrow too! This was so easy to make and so good!
Erin says
Hi Lindsay, yay so happy you all enjoyed it! 🙂
Kelly Benesch says
So yummy! I used chickpea pasta and my toddler couldn’t get enough of it. So glad I chose this as my first fall recipe.
Erin says
Hi Kelly, so glad you both loved it! 🙂
Andrea R says
OH MY GOSH. Best pasta recipe I’ve ever tried 💯 🌟 The sage & warm spice combo just makes it! I had it over spaghetti squash instead of traditional pasta, and added some herb chicken thigh. Can’t wait for leftovers later 😍🤤
Erin says
Hi Andrea, so happy you loved it so much and great addition!!
Gabriella says
Do you have a specific protein you'd recommend with this dish?
Erin says
Hi Gabriella, anything works but maybe chicken would fit well! Feel free to try a few and let me know what you like best!!
Michele says
Could not wait to make this and it did NOT disappoint! So good!!
Erin says
Hi Michele, so glad you loved it!!
Colleen says
I’ve made this a couple times and love it! Very easy to make and makes a nice fall meal.
Erin says
Hi Colleen, so glad you loved the pasta so much! 🙂
Haley says
Great flavors and perfect for fall! I don't even like mushrooms, but I liked this dish. Hope you're enjoying your trip - thanks for sharing with us!
Erin says
Hi Haley, so glad you loved the pasta and thank you!!
Julia says
This recipe is AMAZING! I made it last night and added a bunch of veggies (zucchini, broccoli, cauliflower, tomato, and spinach), some parmesan cheese, and topped with feta! It was the perfect fall dinner
Erin says
Hi Julia, so so happy you loved it!!
Julia says
This is AMAZING! I added a ton of veggies (zucchini, broccoli, cauliflower, spinach and tomato), parmesan cheese, and sprinkled some feta on top and it was incredible! Such a wonderful fall dinner recip
Erin says
Hi Julia, I am so glad you loved it and wow great idea!! 🙂
Kelsey says
Made this tonight! Used lentil pasta and added ground turkey for a protein boost. Threw in some extra veggies and curry powder. Worked great with “lite” coconut milk. Absolutely amazing!!! Not that I ever questioned it coming from you, Erin! Thank you.
Erin says
Hi Kelsey, so happy you loved it and made it your own!! 🙂
Lauren Luchene says
Absolutely amazing!
Erin says
Hi Lauren, so happy you loved it!!
brianna costa says
I tried this because I wanted something different and it was delicious!!! I loved it so much and my roomates even commented on how good it tasted!
Erin says
Hi Brianna, so glad you all loved it!!