Vegan Creamy Pumpkin Sage Pasta

This pasta is cozy, creamy, and totally dairy-free.

It’s packed with flavor from roasted garlic, pumpkin, and fresh sage, and it tastes like fall in a bowl.

Best of all? It’s easy enough for a weeknight but fancy enough for a weekend dinner with friends.

You’ll be surprised how creamy and rich this sauce gets—without any cream at all!

Why I Love This Recipe

This recipe brings me straight back to a cozy weekend at my friend’s cabin in October. The fireplace was going, we were all wrapped in blankets, and someone brought out a giant pot of pumpkin pasta. I recreated that vibe in this dish. It’s one of those meals that feels comforting but still a little elevated.

• Creamy without any dairy
• Sage adds a deep, earthy flavor
• Comes together fast
• Great for fall or winter
• Feels special but uses pantry staples

Servings: 4
Cook Time: 30 minutes

What You’ll Need

12 oz fettuccine or any pasta you like

• 1 tablespoon olive oil
• 4 cloves garlic, peeled
• 1 small onion, diced
• 1 cup canned pumpkin puree
• 1 ½ cups unsweetened oat milk
• 1 tablespoon nutritional yeast
• 1 teaspoon salt
• ½ teaspoon black pepper
• ½ teaspoon smoked paprika
• ½ teaspoon garlic powder
• 2 tablespoons fresh sage, chopped
• 1 tablespoon lemon juice
• Optional: crispy sage leaves or red chili flakes for garnish

Pro Tips

• Use oat milk for extra creaminess, but almond or soy works too
• Let the garlic roast in the oil slowly—don’t rush it
• Blend the sauce for a super silky finish
• Save some pasta water in case you want to thin the sauce
• Crisp up a few sage leaves in olive oil to sprinkle on top

Tools You’ll Need

• Large pot for boiling pasta
• Nonstick skillet
• Blender (or immersion blender)
• Measuring cups and spoons
• Wooden spoon
• Knife and cutting board

Substitutions and Variations

• Use butternut squash puree instead of pumpkin
• Add sautéed mushrooms for more depth
• Swap sage for thyme or rosemary
• Add a splash of white wine to the sauce for brightness
• Gluten-free pasta works great here

Make Ahead Tips

You can make the sauce up to 3 days ahead and keep it in the fridge. Just reheat and toss with fresh pasta.

Recipe + Instructions

Step 1: Cook the Pasta

Boil 12 oz fettuccine according to package instructions in salted water until al dente. Reserve ½ cup pasta water, then drain.

Step 2: Sauté Garlic and Onion

In a nonstick skillet, heat 1 tablespoon olive oil over medium heat. Add 4 garlic cloves (peeled) and 1 small diced onion. Sauté until soft and golden, about 5-6 minutes.

Step 3: Add Pumpkin and Spices

Add 1 cup pumpkin puree, ½ teaspoon garlic powder, ½ teaspoon smoked paprika, 1 teaspoon salt, ½ teaspoon pepper, and 2 tablespoons chopped fresh sage. Stir well and cook for 2 minutes to bloom the spices.

Step 4: Add Oat Milk and Simmer

Pour in 1 ½ cups unsweetened oat milk and 1 tablespoon nutritional yeast. Stir until smooth. Let it simmer for 5 minutes.

Step 5: Blend the Sauce

Carefully transfer the sauce to a blender. Add 1 tablespoon lemon juice and blend until completely smooth. (Or use an immersion blender in the skillet if easier.)

Step 6: Toss with Pasta

Return the pasta to the skillet and pour the sauce over it. Toss to coat evenly. If needed, add a splash of reserved pasta water to thin it out.

Step 7: Serve and Garnish

Plate the pasta into bowls. Top with crispy sage leaves, black pepper, and red chili flakes if desired.

Leftovers & Storage

Store leftovers in an airtight container in the fridge for up to 3 days. Reheat gently with a splash of oat milk or water to loosen the sauce.

Why This Recipe Works (Quick Science)

Pumpkin is naturally starchy, which helps thicken the sauce without cream. The oat milk brings creaminess and blends smoothly. Sage has fat-soluble flavor compounds that bloom beautifully in oil, giving this sauce its earthy backbone.

Common Mistakes

• Skipping the blend: It won’t get that creamy finish unless it’s fully blended
• Not salting the pasta water: This is your only chance to season the pasta itself
• Overheating the milk: Too much heat can cause separation
• Using sweetened milk: Always go for unsweetened to avoid weird flavor clashes

What to Serve With

• A crisp green salad with lemon vinaigrette
• Garlic bread or a crusty baguette
• Roasted Brussels sprouts or broccolini
• A chilled glass of white wine or sparkling water with lemon

FAQ

Can I use almond or soy milk instead of oat?
Yes! Just make sure it’s unsweetened and unflavored.

Can I use fresh pumpkin?
Totally, just roast and puree it first.

What pasta shape works best?
Fettuccine, linguine, or penne work great—anything that holds onto sauce.

Is this freezer-friendly?
The sauce can be frozen, but I recommend cooking fresh pasta when you reheat.

Final Thoughts

This vegan creamy pumpkin sage pasta is the kind of dish that makes you want to light a candle and stay in. It’s rich, comforting, and full of flavor without needing tons of ingredients. Try it out, and let me know how yours turns out! Leave a comment if you have questions or want to share your own twist—I’d love to hear it.