Vegan Pumpkin Alfredo Pasta – Creamy, Cozy, and Weeknight-Friendly
Pumpkin Alfredo sounds fancy, but it’s actually a quick, comforting dinner that feels special without much effort. This vegan version is rich, silky, and full of cozy fall flavors, yet it’s light enough for a weeknight. Think creamy Alfredo vibes with a subtle sweetness from pumpkin and a bright finish of lemon and herbs.
You’ll blend a few pantry staples, toss with hot pasta, and dinner’s on the table in under 30 minutes. It’s simple, satisfying, and great for both pumpkin lovers and skeptics.
Ingredients
Method
- Soak the cashews. Cover 3/4 cup raw cashews with hot water and soak for 15–20 minutes to soften. Drain before blending. If you have a high-speed blender, a quick rinse may be enough, but soaking gives the smoothest texture.
- Boil the pasta. Bring a large pot of salted water to a boil. Cook 12 ounces of pasta until just al dente. Reserve 1 cup of pasta water, then drain. Don’t rinse—starchy pasta helps the sauce cling.
- Sauté aromatics. In a large skillet, warm 2 tablespoons olive oil or vegan butter over medium heat. Add 1 small diced shallot (or 1/2 small onion) and cook until translucent, 3–4 minutes. Add 3–4 minced garlic cloves and cook 30–60 seconds until fragrant. Don’t let the garlic brown.
- Blend the sauce base. In a blender, combine the drained cashews, 1 cup pumpkin puree, 1 cup vegetable broth, 1/2 cup unsweetened plant milk, 3 tablespoons nutritional yeast, zest of 1/2 lemon, 1 tablespoon lemon juice, a pinch of nutmeg, 1/2 teaspoon salt, and black pepper to taste. Blend until completely smooth and velvety.
- Warm and season the sauce. Pour the blended sauce into the skillet with the aromatics. Stir and bring to a gentle simmer for 2–3 minutes. If it’s too thick, loosen with a splash of pasta water or plant milk. Taste and adjust salt, pepper, and lemon.
- Toss with pasta. Add the drained pasta to the skillet and toss until every strand is coated. If needed, add more pasta water to reach a silky, glossy finish. The sauce should cling but still move.
- Finish with herbs and heat. Stir in 1–2 teaspoons chopped fresh sage or thyme. Add a pinch of red pepper flakes if you like a little warmth. For extra richness, swirl in a teaspoon of vegan butter at the end.
- Optional veggies. Fold in a couple handfuls of baby spinach to wilt, or add steamed peas or sautéed mushrooms. Taste one more time and adjust lemon, salt, and pepper.
- Serve. Plate hot with freshly cracked black pepper and a dusting of vegan parmesan or more nutritional yeast. A squeeze of lemon on top brightens everything.
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Get Your Program TodayWhy This Recipe Works
This sauce leans on pumpkin puree and cashews for a creamy base without dairy. Nutritional yeast adds that savory, cheesy flavor you expect from Alfredo, while garlic and onion round things out.
A touch of lemon wakes up the richness and keeps the sauce from feeling heavy. The result is a sauce that coats pasta beautifully and reheats well. It’s comfort food that won’t weigh you down.
Shopping List
- Pasta: Fettuccine, linguine, or rigatoni (gluten-free if needed)
- Pumpkin puree: 100% pure, not pumpkin pie filling
- Raw cashews: For blending into a creamy sauce
- Olive oil or vegan butter
- Garlic: Fresh cloves
- Shallot or yellow onion
- Vegetable broth
- Nutritional yeast: For cheesy depth
- Lemon: Zest and juice
- Ground nutmeg: Just a pinch
- Salt and black pepper
- Red pepper flakes: Optional, for gentle heat
- Fresh herbs: Sage, thyme, or parsley
- Plant milk: Unsweetened, unflavored (almond, oat, or soy)
- Optional add-ins: Baby spinach, peas, sautéed mushrooms, roasted broccoli, vegan parmesan
Step-by-Step Instructions
- Soak the cashews. Cover 3/4 cup raw cashews with hot water and soak for 15–20 minutes to soften.
Drain before blending. If you have a high-speed blender, a quick rinse may be enough, but soaking gives the smoothest texture.
- Boil the pasta. Bring a large pot of salted water to a boil. Cook 12 ounces of pasta until just al dente. Reserve 1 cup of pasta water, then drain.
Don’t rinse—starchy pasta helps the sauce cling.
- Sauté aromatics. In a large skillet, warm 2 tablespoons olive oil or vegan butter over medium heat. Add 1 small diced shallot (or 1/2 small onion) and cook until translucent, 3–4 minutes. Add 3–4 minced garlic cloves and cook 30–60 seconds until fragrant.
Don’t let the garlic brown.
- Blend the sauce base. In a blender, combine the drained cashews, 1 cup pumpkin puree, 1 cup vegetable broth, 1/2 cup unsweetened plant milk, 3 tablespoons nutritional yeast, zest of 1/2 lemon, 1 tablespoon lemon juice, a pinch of nutmeg, 1/2 teaspoon salt, and black pepper to taste. Blend until completely smooth and velvety.
- Warm and season the sauce. Pour the blended sauce into the skillet with the aromatics. Stir and bring to a gentle simmer for 2–3 minutes.
If it’s too thick, loosen with a splash of pasta water or plant milk. Taste and adjust salt, pepper, and lemon.
- Toss with pasta. Add the drained pasta to the skillet and toss until every strand is coated. If needed, add more pasta water to reach a silky, glossy finish.
The sauce should cling but still move.
- Finish with herbs and heat. Stir in 1–2 teaspoons chopped fresh sage or thyme. Add a pinch of red pepper flakes if you like a little warmth. For extra richness, swirl in a teaspoon of vegan butter at the end.
- Optional veggies. Fold in a couple handfuls of baby spinach to wilt, or add steamed peas or sautéed mushrooms.
Taste one more time and adjust lemon, salt, and pepper.
- Serve. Plate hot with freshly cracked black pepper and a dusting of vegan parmesan or more nutritional yeast. A squeeze of lemon on top brightens everything.
Keeping It Fresh
Store leftovers in an airtight container in the fridge for up to 3 days. The sauce will thicken as it sits, so when reheating, add a splash of plant milk or water to loosen it.
Warm gently on the stovetop over low heat, stirring often so it doesn’t catch. This sauce also freezes well: freeze just the sauce in a sealed container for up to 2 months. Thaw overnight in the fridge and whisk in a little liquid as it warms.
Why This is Good for You
Pumpkin is rich in beta-carotene, which converts to vitamin A and supports eye and immune health.
Cashews bring plant-based fats and a bit of protein that make the sauce satisfying without dairy. Nutritional yeast adds B vitamins and savory depth. Compared to traditional Alfredo, this version is lighter and uses whole-food ingredients.
You get all the creaminess with more fiber and less heaviness.
What Not to Do
- Don’t use sweetened plant milk. It will make the sauce taste off. Choose unsweetened and unflavored.
- Don’t skip the lemon. Acid keeps the sauce bright and balanced. Without it, the flavors can feel flat.
- Don’t overcook the pasta. Al dente holds up to the creamy sauce and doesn’t get mushy when tossed.
- Don’t let garlic burn. Burnt garlic turns bitter and will overpower the sauce.
- Don’t forget to save pasta water. Its starch helps you achieve that silky, restaurant-style finish.
Variations You Can Try
- Smoky Mushroom: Sauté sliced cremini with a pinch of smoked paprika and fold into the sauce.
- Green Boost: Stir in chopped kale or spinach and a handful of peas for color and fiber.
- Truffle Twist: Finish with a few drops of truffle oil and cracked pepper for a luxe vibe.
- Protein Plus: Add crispy baked tofu cubes or pan-seared vegan sausage slices.
- Gluten-Free: Use your favorite gluten-free pasta and thin the sauce with pasta water as needed.
- Extra Cheesy: Increase nutritional yeast by 1–2 tablespoons and top with vegan parmesan.
- Herb Forward: Swap sage for rosemary or thyme, and add chopped parsley at the end for freshness.
FAQ
Can I make this without cashews?
Yes.
Substitute the cashews with 1 cup canned coconut milk (full-fat for creaminess). The flavor will be slightly sweeter and coconut-forward, so balance with extra lemon and salt. You can also use silken tofu for a lighter, high-protein option; blend until smooth and adjust seasoning.
What kind of pumpkin should I use?
Use plain canned pumpkin puree.
If you’re roasting your own, choose sugar pumpkin or kabocha, then blend until silky. Avoid pumpkin pie filling, which includes sugar and spices.
How do I prevent a grainy sauce?
Soak the cashews thoroughly and blend on high until completely smooth. If your blender struggles, blend longer and add a splash more plant milk.
Straining the sauce through a fine mesh sieve can also help.
Can I make the sauce ahead of time?
Absolutely. Refrigerate the sauce for up to 3 days or freeze for up to 2 months. Reheat gently and whisk in water or plant milk to loosen.
Toss with freshly cooked pasta for the best texture.
What pasta shape works best?
Fettuccine and linguine are classic for Alfredo-style sauces. Short shapes like rigatoni or penne also work well because the sauce clings inside the tubes. Choose what you enjoy and what you have on hand.
Is there a way to add more “cheesy” flavor?
Increase nutritional yeast and finish with a sprinkle of vegan parmesan.
A tiny dash of white miso can also add savory depth—start with 1/2 teaspoon and adjust to taste.
Can I make it oil-free?
Yes. Sauté onions and garlic in a splash of vegetable broth instead of oil. Skip the vegan butter finish.
The cashews still provide plenty of creaminess.
What if my sauce is too thick?
Whisk in warm pasta water, a few tablespoons at a time, until silky. You can also use plant milk, but pasta water adds starch that improves the texture and cling.
Will kids like this?
Most do. The sauce is creamy and mild with a hint of sweetness from pumpkin.
Skip red pepper flakes and adjust lemon to taste for a kid-friendly version.
In Conclusion
This Vegan Pumpkin Alfredo Pasta brings cozy flavor and creamy comfort to your table with simple ingredients and minimal effort. It’s flexible, weeknight-friendly, and easy to customize with veggies or protein. Keep the lemon bright, the pasta al dente, and a little pasta water on standby, and you’ll nail it every time.
Save this one for busy nights, fall cravings, or any time you want a bowl of pure comfort—no dairy required.
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