Healthy Creamy Pumpkin Sage (Printable)

Comforting pasta with creamy pumpkin sauce, fresh sage, and a healthy holiday flavor.

# What you'll need:

→ Pasta

01 - 12 ounces whole wheat fettuccine or spaghetti

→ Pumpkin Sage Sauce

02 - 1 tablespoon olive oil
03 - 2 small shallots, finely chopped
04 - 3 cloves garlic, minced
05 - 1 2/3 cups canned pure pumpkin puree, unsweetened
06 - 1 cup low-sodium vegetable broth
07 - 1/2 cup unsweetened almond milk or low-fat milk
08 - 1/4 cup Greek yogurt (2% or nonfat)
09 - 10 fresh sage leaves, finely chopped
10 - 1/2 teaspoon ground nutmeg
11 - 1/4 teaspoon ground black pepper
12 - 1/2 teaspoon salt, or to taste
13 - 2 tablespoons grated Parmesan cheese, plus more for serving

→ Garnish

14 - Fresh sage leaves, optional
15 - Additional grated Parmesan cheese

# How to make it:

01 - Bring a large pot of salted water to a boil and cook pasta according to package instructions until al dente. Reserve 1/2 cup of the pasta cooking water, then drain.
02 - Heat olive oil in a large skillet over medium heat. Add finely chopped shallots and cook for 2 to 3 minutes until softened. Stir in minced garlic and chopped sage leaves, cooking for 1 minute until aromatic.
03 - Add pumpkin puree, vegetable broth, almond milk, ground nutmeg, black pepper, and salt to the skillet. Simmer gently for 5 to 7 minutes, stirring occasionally, until the mixture is warmed through and slightly thickened.
04 - Reduce heat to low and whisk in Greek yogurt and 2 tablespoons grated Parmesan until the sauce becomes smooth and creamy. If the sauce is too thick, add the reserved pasta water a little at a time to adjust consistency.
05 - Add the drained pasta to the sauce and toss gently to coat evenly. Warm over low heat for 1 to 2 minutes to meld flavors.
06 - Plate the pasta and garnish with additional fresh sage leaves and grated Parmesan cheese as desired.

# Expert suggestions:

01 -
  • Velvety pumpkin sauce with fresh sage
  • Lightened up for a healthy twist without sacrificing flavor
02 -
  • For a vegan version, use plant-based yogurt and omit Parmesan or use a vegan alternative
  • Add sautéed mushrooms, spinach, or roasted Brussels sprouts for extra nutrition
03 -
  • Reserve pasta water to adjust sauce consistency
  • Use whole wheat or legume pasta to increase fiber and protein
Return