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Published: Oct 26, 2020 · Updated: Oct 4, 2021. Post contains affiliate links. See full disclosure page for details.

Healthy Pumpkin Spinach Pasta

This healthy pumpkin spinach pasta recipe uses sage & parmesan cheese, & is super creamy. The pumpkin sauce works for any noodle, too!

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It’s mid-September, which means it’s time for all things pumpkin! And trust me, this easy pumpkin pasta just screams fall time! I love all things pumpkin, but I cannot believe I’ve never made a single pumpkin-inspired recipe for the blog until now!

I didn’t want to do just any pumpkin recipe. So I decided to do something a little different. And oh my goodness, once I perfected this pasta sauce, even my toddler couldn’t resist!

Making this pasta perfect took a few tries because it kept coming out so bland! Once I finally added enough spices and seasonings, I couldn’t stop eating it. If you love fall flavors, pumpkin, and easy dinners, this recipe is for you!

A bowl of pumpkin sage pasta.
Jump to:
  • What does it taste like?
  • Ingredients
  • Substitutions
  • Instructions
  • Storage and Freezing
  • Tips & FAQ
  • Nutritional Info
  • Pricing Info
  • Sides
  • Other Pasta Recipes:
  • Recipe

What does it taste like?

This healthy pumpkin pasta tastes like a creamy pasta sauce, almost like alfredo sauce, with pumpkin, cinnamon, and nutmeg flavors. The sauce also has hints of sage, making it a little savory as well. It’s seriously delicious and one vegetarian dinner recipe you’ll be making all autumn long!

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    Ingredients

    The ingredients needed to make pumpkin sage pasta.

    Linguine noodles – For any pasta recipe, I typically always use whole wheat noodles. Whole wheat linguine noodles are fairly common, and the creaminess of the pumpkin pasta sauce with longer noodles just reminds me of alfredo. It’s so good.

    Avocado oil – My favorite heart-healthy cooking oil! It has a really mild taste and doesn’t overpower any of the other flavors in this pumpkin sage pasta sauce.

    Garlic – An essential ingredient when making homemade pasta sauce, don’t skip the garlic!

    Yellow onion – Onion adds so much flavor to this pumpkin spinach pasta and is definitely worth throwing in.

    Milk of choice – Any unflavored and unsweetened milk you have on hand will do, including plant-based milk like almond or soy. I typically use 2% dairy milk or almond milk. The more fat content your milk has, the creamier your pumpkin pasta sauce will be.

    Canned pumpkin puree – The pumpkin puree is what makes this recipe pumpkin pasta! Make sure to use 100% pumpkin. Please don’t make the mistake of using pumpkin pie filling, this pasta will not taste right if you do.

    Plain Greek yogurt – Just a touch of creaminess and a boost of protein, plain Greek yogurt blends right in with this pumpkin pasta.

    Frozen spinach – Frozen spinach is really affordable and gives a nice boost of nutrition to the pumpkin pasta sauce.

    Oregano – The dry oregano in this recipe gives the sauce a nice Italian flavor without being too overpowering.

    Fresh thyme – If you’ve never used fresh thyme leaves before, you should definitely start with this recipe. The fresh thyme isn’t too strong but gives the pumpkin spinach pasta a really nice herby flavor.

    Dry sage – Sage is a big flavor component in sausage, and by adding dry sage to the pasta sauce, you give it a whole new level of herby flavor.

    Cinnamon – I know it sounds strange to add cinnamon to pasta sauce, but trust me, this ingredient makes the whole dish taste like fall.

    Nutmeg – Nutmeg is really strong, so don’t use more than 1/4 of a teaspoon. Trust me, that’s all you’ll need.

    Parmesan cheese – Shredded parmesan gives this pumpkin spinach pasta a slightly salty flavor, and makes it taste more like an alfredo sauce. It’s really delicious and essential in this recipe.

    Substitutions

    Linguine noodles – Although I personally think pumpkin pasta tastes better with longer noodles, any type of whole wheat or regular noodle you have on hand will do. This includes rotini, fettuccine, penne, bowtie, rigatoni, spaghetti, macaroni, fusilli, etc. You could also use chickpea noodles, red lentil noodles, spaghetti squash or zucchini noodles as well.

    Avocado oil – Olive oil is a great substitute for this recipe. You could also use grass-fed butter or coconut oil as well.

    Plain Greek yogurt – If you aren’t a fan of Greek yogurt or don’t have any on hand, you could add regular plain yogurt, cream cheese, or even plain vegan yogurt in its place.

    Frozen spinach – Fresh spinach or kale would work great in this recipe if you don’t have any frozen spinach around. You can also eliminate it altogether, it’s completely optional.

    Instructions

    • Whole wheat noodles being cooked in a pot.
    • Onions being sauteed in a pan.
    • Garlic and onion being sauteed in a pan.
    • Pumpkin, milk, and herbs being added to the pan.
    • Pumpkin spinach pasta sauce in pan.
    • Parmesan cheese being added to the pumpkin sauce.
    1. In a large pot, cook noodles according to package directions and set aside. Reserve 1 cup starchy water.
    2. Meanwhile, heat oil on medium heat in a large sauce pan. Add onion and sauté 1 minute.
    3. Add garlic and sauté 1 minute more.
    4. Add milk, pumpkin, Greek yogurt, and seasonings to the pan. Bring to a simmer, and stir until well combined.
    5. Add the frozen spinach and allow to thaw, breaking it up as you go.
    6. Stir in parmesan cheese and allow to simmer until cheese is melted and sauce is smooth. Thin sauce with reserved pasta water if it’s too thick. Toss the sauce with noodles and serve!

    Storage and Freezing

    The pasta sauce and cooked noodles can be stored in an airtight container for up to 3 days. I always store my noodles and sauce separately to keep the noodle from soaking up all the sauce and ruining the sauce to noodle ratio.

    To freeze the pumpkin pasta sauce, simply place it in an airtight container and freeze for up to 3 months. It’s nice to make a double batch of the sauce and just freeze half for another fall evening. Just label and date!

    When you’re ready to eat it, thaw it overnight, then microwave the sauce or heat on the stove in a saucepan until heated through. Cook a fresh batch of pasta, then serve and enjoy!

    Tips & FAQ

    What is pure pumpkin puree?

    Pure pumpkin puree is 100% pureed pumpkin. It looks similar, but should not be confused with pumpkin pie filling, which is full of sugar, cinnamon, and other flavors for making pumpkin pie.

    What else can I do with canned pumpkin?

    Canned pumpkin is very versatile and can be used to make cookies, pumpkin bread, brownies, cake, pumpkin pie, pumpkin cheesecake, pumpkin dip, pasta, soup, lasagna, and so much more!

    What are the nutritional benefits of pumpkin?

    Pumpkin is extremely high in vitamin A, similar to carrots. Vitamin A is what gives pumpkin its orange color. Not only that, but pumpkin is anti-inflammatory, full of antioxidants, and is fiber-rich for a healthy GI system. It also has been shown to support your immune system because it’s full of vitamin E, folate, and iron, too!

    Nutritional Info

    This creamy pumpkin pasta is on the healthier side and uses whole wheat noodles instead of regular. Whole wheat pasta has more fiber than regular pasta and is generally healthier.

    Although there isn’t a great way to cut down on the carbohydrates in pasta, you could serve this pasta sauce over spaghetti squash or zucchini noodles instead. That way, you eliminate the regular noodles to really cut down on the carbs in this recipe. You can even use higher protein pasta, such as chickpea noodles or red lentil noodles.

    What else makes it healthy? This pumpkin pasta sauce has plain Greek yogurt added for extra protein and an extra nutritional boost from the frozen spinach.

    Total nutritional content per serving is:

    • Calories: 592 calories
    • Protein: 26 grams
    • Sodium: 314 mg
    • Carbohydrates: 93 grams
    • Fiber: 16 grams

    *This nutritional information is an estimate and calculated based on the ingredients used to create the recipe. The nutritional value of your ingredients may differ slightly. Furthermore, this food is not intended to prevent, diagnose, cure, or treat any disease.

    Pricing Info

    I’ve been hearing that canned pumpkin has been flying off the shelves this year and that it’s been much more difficult to find. Although I haven’t found that to be the case, when I have seen it at the store, I’ve been stocking up! It’s definitely cheaper in the store than it is online, so when you see it, definitely grab a few cans for yourself!

    By the way, when you go to buy your canned pumpkin, don’t accidentally buy pumpkin pie filling! It’s way too sweet and full of sugar and a bunch of flavors you don’t want in your pasta. Plain canned pumpkin is the way to go!

    This is what I personally paid to make this recipe:

    • 16 oz whole wheat linguine noodles: $0.79
    • 1 tbsp avocado oil: $0.09
    • 4 cloves garlic minced: $0.10
    • ½ cup yellow onion: $0.16
    • 2 cups milk of choice: $0.72
    • 15 oz canned pumpkin: $1.49
    • ½ cup plain Greek yogurt: $0.44
    • 10 oz frozen spinach: $1.10
    • 2 tsp dry oregano: $0.12
    • 2 tsp fresh thyme: $0.40
    • 1 tsp dry sage: $0.14
    • 2 tsp cinnamon: $0.08
    • ¼ tsp nutmeg: $0.02
    • ½ cup parmesan cheese: $0.74

    It makes 4 good-sized servings, which equal out to be about $1.60 each. For the entire recipe, it only costs about $6.39.

    Sides

    You might be wondering, “what goes well with pumpkin pasta”? Here are some ideas:

    • Roasted frozen vegetables
    • Air Fryer Delicata Squash
    • Cauliflower
    • Broccoli
    • Asparagus
    • Green Beans
    • Eggplant
    • Side salads
    • Breads and rolls
    • Bruschetta

    Other Pasta Recipes:

    • Cajun chicken alfredo from scratch is creamy & spicy! Made with homemade cajun seasoning & linguini noodles, it's perfect for dinner at home!
      Cajun Chicken Alfredo | Creamy & Spicy Pasta
    • This one pot veggie pasta recipe is healthy, vegetarian, & full of vegetables. It's the perfect way to clear out the produce in your fridge!
      One Pot Loaded Veggie Pasta
    • Italian Baked Chicken Pasta Freezer Meal
    • This quick & easy pasta recipe is freezer-friendly. Using cottage cheese & vegetables, healthy baked ziti is sure to be a household favorite!
      Healthy Baked Ziti w/Kale & Mushrooms

    Shop my recipe:

    Tried this recipe? Please leave a ⭐⭐⭐⭐⭐ rating in the comments below! I would really appreciate your feedback!

    Recipe

    This healthy pumpkin pasta recipe has sage & cheese, & is super creamy. This pumpkin sauce makes a delicious homemade meal using any noodles!
    Print Recipe
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    Pumpkin Spinach Pasta

    This healthy pumpkin spinach pasta recipe uses sage & parmesan cheese, & is super creamy. The pumpkin sauce works for any noodle, too!
    Cook Time20 mins
    Total Time20 mins
    Course: Main Course
    Cuisine: American
    Keyword: Healthy Pumpkin Pasta, Pumpkin Spinach Pasta
    Servings: 4 servings
    Calories: 592kcal
    Author: Megan Byrd, RD
    Cost: $6.39 or $1.60 per serving

    Ingredients

    • 16 oz whole wheat linguine noodles (or other dry noodle)
    • 1 tbsp avocado oil
    • 4 cloves garlic minced
    • ½ cup yellow onion diced
    • 2 cups milk of choice
    • 15 oz canned pumpkin (not pumpkin pie mix)
    • ½ cup plain Greek yogurt
    • 10 oz frozen spinach
    • 2 tsp dry oregano
    • 2 tsp fresh thyme
    • 1 tsp dry sage
    • 2 tsp cinnamon
    • ¼ tsp nutmeg
    • ½ cup parmesan cheese grated
    • salt to taste (optional)

    Instructions

    • In a large pot, cook noodles according to package directions and set aside. Reserve 1 cup starchy water.
    • Meanwhile, heat oil on medium heat in a large sauce pan. Add onion and sauté 1 minute. Add garlic and sauté 1 minute more.
    • Add milk, pumpkin, Greek yogurt, and seasonings to the pan. Bring to a simmer, and stir until well combined.
    • Add the frozen spinach and allow to thaw, breaking it up as you go.
    • Stir in parmesan cheese, and allow to simmer until cheese is melted and sauce is smooth.
    • Thin sauce with reserved pasta water if it's too thick. Toss the sauce with noodles and serve!

    Video

    Nutrition

    Calories: 592kcal

    Pin me for later!

    Healthy Pumpkin Pasta.

    If you end up making this and loving it, take a photo and tag me on Instagram! I’d love to see your versions of my recipes! And feel free to rate it down below in the comment section. I would really appreciate it!

    This healthy pumpkin spinach pasta is soon to be one of your favorite fall dinners! I can’t wait to hear what you think!

    xoxo Megan

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