5-Ingredient Pumpkin Pasta Sauce

Pumpkin isn’t just for pies! This 5-Ingredient Pumpkin Pasta Sauce is a simple, savory way to bring one of fall’s favorite ingredients to the dinner table. It comes together quickly with just a handful of ingredients and creates a creamy, flavorful sauce that makes an ordinary bowl of pasta feel a little more special.

I love using pumpkin in savory dishes because it adds a subtle sweetness, creamy texture, and a boost of fiber, vitamins, and minerals. It’s an easy example of how you can add nourishing ingredients to foods you already love without making things complicated. No fancy techniques or long ingredient list required!

Serve this sauce over your favorite pasta and add whatever you have on hand. Stir in spinach, roasted vegetables, chicken, sausage, or white beans for an easy, satisfying meal. And if you don’t have the exact ingredients listed, make a swap! There’s no need to overthink it—this recipe is meant to be simple, flexible, and delicious.

Yield: about 2 1/2 cups sauce / 4-6 servings

Total time: 20 minutes

Ingredients:

• 1 Tablespoon oil

• 1 small onion, diced

• 3 cloves garlic, minced

• 2 Tbsp fresh sage, minced (or 1 teaspoon dried sage)

• 1 15-oz. can of pumpkin puree

• 1 c milk (almond milk, half and half, or heavy cream works, too!)

• 1 tsp salt

• 1/4 c grated parmesan cheese, optional

• 16 oz pasta of choice

Directions:

1. Heat the olive oil in a skillet over medium heat. Add the onion and garlic and sauté for 3-4 minutes, until softened and fragrant.

2. Stir in the fresh sage and cook for another 1-2 minutes, until the sage is fragrant and just beginning to brown. Remove from heat.

3. Carefully transfer the mixture to a blender (it will be hot!). Add the pumpkin puree, milk, salt, and grated Parmesan, if using. Blend until smooth and creamy.

4. Pour the sauce back into the skillet and warm over medium-low heat until heated through. If the sauce is thicker than you'd like, add a splash of milk to reach your desired consistency.

5. Toss with your favorite pasta and serve! I love adding Italian sausage and spinach for a hearty, flavorful meal. Enjoy!