My Super Quick Pumpkin Sage Pasta

It’s officially pumpkin season (my favourite time of the year), so I hope you’re ready for a bucket-load of tasty vegan pumpkin recipes coming your way! I’m completely obsessed with the autumnal flavours (and I think you’ll be pleasantly surprised when you see how creamy this pasta sauce actually is!)

So without further ado, we’re going to get things started with a Creamy Pumpkin Sage Pasta which is delicious, seasonal and cosy (and ready in no time!). The method is simple, but the result is restaurant-worthy. Pumpkin Sage Pasta is going to be your new go-to!

If you’re not a huge fan of pumpkin, why not try my Tomato and Garlic Pasta?

Pumpkin Sage Pasta

How Is This Pumpkin Sage Pasta So Creamy?

The big secret to the creamy texture of this pumpkin sage pasta dish is the full-fat coconut milk. If the coconut milk has separated, use the creamy part for this recipe.

One of my favourite parts of this recipe is the herbs and seasonings. The addition of rosemary and sage compliments the smooth pumpkin beautifully, and that pinch of nutmeg adds a hint of warmth and sweetness to the dish. These flavourings really bring the dish together, so I wouldn’t recommend missing them out!

Pumpkin Sage Pasta Ingredients

Here’s the ingredients used to make this delicious Pumpkin Sage Pasta…

Olive oil: This is the cooking oil used to sauté the onion and garlic. It adds a subtle fruity flavour and silky texture to the dish.

Onion: Onion provides a savoury, slightly sweet flavour to the dish and adds texture.

Garlic: Garlic adds a pungent and slightly spicy flavour to the dish and is a classic pairing with pumpkin.

Sage: Sage is an aromatic herb that adds a warm, earthy, and slightly bitter flavour to the dish. It complements the sweetness of the pumpkin and helps to balance the flavours.

Rosemary: Rosemary is another herb that adds a piney and slightly minty flavour to the dish. It pairs well with sage and complements the earthy flavours of the pumpkin.

Salt: Salt enhances the natural flavours of the other ingredients and brings out the sweetness of the pumpkin.

Black pepper: Black pepper adds a subtle spiciness to the dish and balances out the sweetness of the pumpkin.

Nutmeg: Nutmeg adds a warm, sweet, and slightly nutty flavour to the dish. It is a classic spice used in pumpkin dishes.

Pumpkin puree: Pumpkin puree is the star ingredient in this dish. It adds a sweet, earthy, and slightly nutty flavour and creamy texture to the dish.

Nutritional yeast: Nutritional yeast adds a cheesy and slightly nutty flavour to the dish. It is a popular ingredient in vegan cooking.

Coconut milk: Coconut milk adds a creamy and slightly sweet flavour to the dish. It complements the other flavours in the dish and creates a rich and velvety texture.

Vegetable stock: Vegetable stock adds depth and richness to the dish and helps to enhance the flavour of the other ingredients.

Pasta: The type of pasta used in this dish will affect the texture and mouthfeel of the dish. Typically, a short pasta shape like penne or fusilli is used to hold the sauce and create a satisfying texture.

So there you have it! Go forth and make Pumpkin Sage Pasta!

If you’re on the hunt for even more delicious vegan autumnal recipes, why not try my Vegan Autumn Apple Cake, or my Butternut Squash & Sage Risotto?

Creamy Vegan Pumpkin Sage Pasta

Creamy Pumpkin & Sage Pasta

Georgina Burgess
The big secret to the creamy texture of this pasta dish is the full-fat coconut milk. If the coconut milk has separated, make sure you use the creamy part for this recipe.
Prep Time 5 minutes
Cook Time 20 minutes
Course Dinner, Lunch
Cuisine Italian
Servings 2 people


  • 1 tbsp Olive Oil
  • 1/2 large White Onion or Brown Onion Diced
  • 3 cloves Garlic Crushed
  • 1.5 tbsp Sage Leaves (Or 1-2 tsp dried sage)
  • 0.75 tsp Dried Rosemary
  • 0.25 tsp Salt (add/subtract to taste)
  • 1 Pinch Black Pepper (to taste)
  • 1 Pinch Ground Nutmeg (to taste)
  • 1/2 Can Pumpkin Puree
  • 1 tbsp Nutritional Yeast
  • 1/2 Can Coconut Milk
  • 1/4 Cup Vegetable Stock
  • Pasta (of choice)


  • Heat the olive oil over a low-medium heat in a large pan
  • Add the onion and cook for 4-5 mins
  • Add the sage, rosemary, nutmeg, salt & pepper – cook for a further 2 minutes
  • Stir in the pumpkin puree, coconut milk, nutritional yeast, and vegetable stock
  • Bring to a boil while stirring
  • Then simmer for 10 minutes over a low heat
  • Meanwhile, cook your pasta (as per the pack instructions)
  • Once the pasta is ready, drain it, then stir it in to the large pan of ingredients
  • Serve and enjoy!


When it comes to pumpkin puree, I love the ease of using tinned (or canned) pumpkin puree. It can be more difficult to access in the UK (doesn’t seem to be a thing here), but I have been using and loving this one. However, you can also use homemade!
Keyword vegan dinner, vegan lunch

Why Do Pumpkin and Sage Work Together?

Pumpkin and sage work well together because they both have complementary flavours that balance and enhance each other in a dish. Pumpkin has a sweet, nutty, and earthy flavour that can be quite rich and sometimes a bit cloying, while sage has a savoury, slightly bitter, and slightly astringent flavour.

The warmth and earthiness of the pumpkin are balanced by the herbal and slightly astringent flavor of sage, which adds a layer of complexity and depth to the dish. Sage also helps to cut through the richness of the pumpkin and creates a more balanced and harmonious flavor profile.

Sage also has a warm and comforting quality that makes it a natural complement to pumpkin dishes, which are often enjoyed in the fall and winter months. Together, pumpkin and sage create a delicious and comforting combination that makes this Pumpkin Sage Pasta mind blowingly good.

What Goes Well With Pumpkin?

Not a huge fan of Sage? Don’t worry, there are a few alternative you can try!

Pumpkin is a versatile ingredient that can be used in both savoury and sweet dishes. Here are some foods that go well with pumpkin in a pasta dish:

Spices: Cinnamon, nutmeg, ginger, and allspice complement the natural sweetness of pumpkin.

Nuts: Walnuts, pecans, and almonds add a crunchy texture and nutty flavour to pumpkin pasta.

Apples: Believe it or not, the tart and sweet flavour of apples complements the mild sweetness of pumpkin in pies, bread, and muffins.

Cranberries: The tartness of cranberries pairs well with the sweetness of pumpkin.

If you make this recipe, please make sure to comment below or tag me in your recreations over on Instagram or Pinterest – I love seeing them! 

Are Pumpkins Full Of Protein?

While pumpkins are a healthy and nutritious food, they are not considered to be a significant source of protein. In general, pumpkins are low in protein compared to other plant-based protein sources like legumes, nuts, and seeds.

A 1-cup serving of cooked pumpkin contains around 2 grams of protein. This is a relatively small amount compared to other protein-rich foods. For example, a 1-cup serving of cooked lentils contains around 18 grams of protein, and a 1-ounce serving of almonds contains around 6 grams of protein.

However, pumpkins do contain other important nutrients like fibre, vitamins A and C, and potassium, making them a healthy and nutritious addition to a balanced diet. Additionally, pumpkin seeds are a good source of protein, containing around 5 grams of protein per 1-ounce serving. So, while pumpkins themselves are not a significant source of protein, their seeds can be a healthy and protein-rich snack or ingredient in recipes.

So while Pumpkins don’t often an awful lot of protein in this Pumpkin Sage Pasta, it’s still definitely worth eating!

Are Pumpkins a Superfood?

While the term “superfood” does not have an official definition and is often used to market certain foods as having extraordinary health benefits, pumpkins are generally considered to be a healthy and nutritious food.

Pumpkins are rich in a variety of vitamins, minerals, and antioxidants that can benefit overall health. For example, they are high in vitamin A, which supports healthy vision and immune function, and vitamin C, which supports the immune system and helps the body absorb iron from plant-based sources.

Pumpkins are also a good source of dietary fibre, which can support digestive health and help regulate blood sugar levels. Additionally, they contain potassium, which is important for heart health and maintaining healthy blood pressure.

Also, pumpkin seeds are a good source of healthy fats, protein, and minerals like zinc, which supports immune function and healthy skin.

While pumpkins may not necessarily be a “superfood,” they are a healthy and nutritious addition to a balanced diet and offer a variety of health benefits.

Can Pasta Go Bad?

Yes! For more information on ensuring food safety, especially with pasta, see this article I wrote!

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