Go Back
+ servings
Tasty pumpkin pasta with cheese and pepper garnish on a white plate with a brown mat in the background

Pumpkin Pasta Recipe

This healthy pumpkin pasta recipe has a creamy pumpkin sauce. I have given vegan alternatives. It is ready in 30 minutes and a perfect fall recipe.
Course Main Course
Cuisine American, Italian
Keyword pumpkin pasta, pumpkin sauce pasta
recipe pumpkin pasta, pumpkin sauce pasta
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes
Servings 6
Calories 403kcal



  • 2 tbsp. olive oil
  • 16 oz. spaghetti or 450 gms.
  • 4 cloves garlic
  • 1 onion diced
  • 1 tbsp. freshly ground black pepper
  • 1 cup milk or plant-based milk
  • 1 cup pumpkin puree
  • 1 cup tomato puree
  • 1 tsp. pumpkin spice
  • ½ tsp. dried oregano
  • ½ tsp. chilli flakes
  • 1 tsp. salt or to taste
  • 1 tsp. sugar optional
  • Finely grated parmesan for garnishing
  • Basil or parsley for garnishing


Air frying pumpkin for pumpkin puree

  • Apply 1 tbsp. olive oil all over the pumpkin wedges.
    Preheat air fryer at 200C or 390F for 5 minutes.Lay pumpkin wedges in the air fryer basket.Air fry at 200C or 390F for about 15-20 minutes till they are well roasted.
  • Now take them out and remove the peel.Blend to form thick delicious pumpkin puree. Use 1 cup for the recipe.

Pumpkin Pie Spice Recipe

  • Mix together 4 tsp. cinnamon powder, 2 tsp. ground ginger, 1 tsp. clove powder, ½ tsp. nutmeg powder and 1 tsp. allspice optional.
    Use 1 tsp. for the recipe.

Assembling pasta

  • Heat olive oil in a skillet. Add finely diced onion and garlic. Cook lightly for about 2 minutes.
  • Add 1 cup tomato puree cooked like this or canned puree and cook for about 5 minutes on low heat.
  • Add in 1 cup pumpkin puree you made earlier. Or you can use canned puree too.
  • Cook on low flame and your sauce will start thickening.
  • Meanwhile cook spaghetti as per pack instructions. Takes about 12-13 minutes. Drain and keep. Keep some pasta water in case later needed.
  • Add milk/plant milk to your cooking sauce along with oregano, chilli flakes, pumpkin spice and salt. Here’s how to make your own pumpkin spice.
  • Add sugar in case it tastes too sour. Taste and adjust seasoning. It should taste creamy.
  • In case the sauce gets too thick add some reserved drained water from pasta. Your sauce must not be runny.
  • Add in the cooked spaghetti and mix well.
  • Serve hot garnished with grated parmesan/vegan parmesan and generously sprinkled fresh grated pepper and basil or parsley.


1. Pumpkin puree gives the sauce a very creamy and rich taste. I have shared the recipe to make pumpkin puree at home in Air fryer or after boiling.
2. Pumpkin spice really adds the Fall touch to this pasta. Try my recipe. You could use only ¾ tsp. cinnamon and ¼ tsp. nutmeg instead.
3. You can add in 1 tbsp. butter and 2 tbsp. cream in case you like your pasta to be creamier. I like to strike a balance between health and taste.
4. Black pepper really tastes good on this pasta.
5. You can make it vegan by using vegan alternates mentioned in the recipe.


Calories: 403kcal | Carbohydrates: 71g | Protein: 13g | Fat: 8g | Saturated Fat: 2g | Cholesterol: 4mg | Sodium: 364mg | Potassium: 574mg | Fiber: 6g | Sugar: 9g | Vitamin A: 6779IU | Vitamin C: 9mg | Calcium: 105mg | Iron: 3mg