15 Minute Healthy Creamy Pumpkin Pasta

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15 Minute Healthy Creamy Pumpkin Pasta

Have 15 minutes?  Then you can whip up my Healthy Pumpkin Pasta recipe.  It’s creamy, savory and ohhhh so good!

15 Minute Healthy Pumpkin Pasta

Hello! Hello!

Happy Fall!  The long awaited pumpkin season is finally officially here.  I know many folks start it after Labor Day, but I like to let summer marinade for all long as possible.  It’s been really easy to do that this year because it’s been just as hot as summer so far this September!  I’m still wearing flip flops folks! <— not complaining about that at all!  

But even I can’t put it off any longer.  It’s time.

Are you ready?

I’m kicking off fall and pumpkin season with a crazy simple and delicious 15 minute Healthy Pumpkin Pasta recipe.

15 Minute Healthy Pumpkin Pasta

The sauce is only a few simple, healthy ingredients that combine for a savory and creamy fall spiced sauce.   It’s all stuff I keep in my pantry and fridge on a regular basis.  It’s the kind of meal you can throw together when you forgot to plan for dinner.  We’ve all been there!

15 Minute Healthy Pumpkin Pasta

You can use any type of pasta you’d like for this Healthy Pumpkin Pasta depending on how healthy you want to go.  I like eating pasta and it’s something I don’t feel bad about eating in moderation every once in a while. In my early vegetarian days I ate way too much of it, but now I feel like I have a nice balance.

These days I like to only eat plain white pasta only on a rare occasion and mix it up the rest of the time with hearty whole wheat pasta, protein pasta or even quinoa pasta.  These options really make a pasta much more well rounded option.

Plus I will never give up carbs.  It makes me very cranky when I do!  (Although my Dad has had huge weight loss success with it!)

15 Minute Healthy Pumpkin Pasta

Beyond pasta though, this sauce is so good, you could even mix it in with a grain like quinoa or farro if you aren’t eating pasta right now.

If that’s the case, we can still totally be friends. 🙂

You could also use zoodles or even spiralized sweet potato!

15 Minute Healthy Pumpkin Pasta

Next time you need a quick, healthy dinner try my Healthy Pumpkin Pasta.

Enjoy and happy fall y’all!


15 Minute Healthy Pumpkin Pasta

15 Minute Healthy Creamy Pumpkin Pasta

Julie Wunder
Healthy creamy pumpkin pasta sauce served over your favorite pasta or pasta substitute!
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Vegetarian
Servings 4 servings


  • 4 cups dried pasta, your favorite kind
  • 1/2 teaspoon olive oil
  • 1 small shallot, chopped
  • 1 teaspoon minced garlic
  • 1 15 ounce can pumpkin, NOT pumpkin pie mix
  • 1/4 cup plain greek yogurt, I buy 0%
  • 1/4 teaspoon oregano
  • 1/4 teaspoon thyme
  • 1/4 teaspoon sage
  • 1/8 teaspoon pumpkin pie spice
  • 1/4 teaspoon salt, or to taste
  • 1/4 teaspoon pepper, or to taste
  • 1/2 cup pasta water, water you cooked the pasta in
  • optional garnish: fresh sage and/or parmesan


  • Cook the pasta in salted water according to the package directions. After cooking reserve 1/2 cup of the pasta water.
  • While the pasta is cooking, heat the olive in a non-stick skillet over medium heat. Add the shallot and cook 3-5 minutes until translucent. Add a pinch of the salt and pepper.
  • Add the garlic and allow to cook for 20-30 seconds. Do not overcook or allow to burn.
  • Quickly add the pumpkin to the pan. Stir together and add the rest of the salt, pepper and spices. Allow to simmer for 5 minutes.
  • Remove from heat and stir in the greek yogurt to the sauce. Add the cooked pasta. Slowly pour the pasta water in until you get a good consistency.
  • Serve with the optional sage and parmesan garnish!


You can use any kind of pasta for this! Pictured is high protein, whole wheat penne pasta. You can also use a pasta substitute like spaghetti squash if you are avoiding carbs.
Tried this recipe?Mention @Julie_Wunder or tag #RunninginaSkirt!


Like it? I’d love it if you could pin this to your favorite Pinterest board! Thank you so much for the support. 

15 Minute Healthy Pumpkin Pasta


Want more healthy pumpkin?

Healthy Greek Yogurt Pumpkin Bread

Healthy Greek Yogurt Pumpkin Bread with chocolate chips! No oil and mostly whole wheat flour!/ Running in a Skirt


Pumpkin Pie Baked Oatmeal

Pumpkin Pie Baked Oatmeal- whole foods, clean eating breakfast for fall!/ Running in a Skirt


Greek Yogurt Simple Pumpkin Soup



Simple Pumpkin Pancakes



Thanks for stopping by today! Tomorrow I’m sharing another great look for early fall.

I’m linking up with: Meatless Monday with Sarah and Deborah, Meatless Monday with Annmarie and Rachel, Delicious Dish TuesdayWhat’s Cookin’ WednesdayFull Plate Thursday with Miz Helen, FoodFriDIY Foodie Friday, and the Weekend Potluck.  Thanks so much ladies for the link up parties!

Your turn!

Do you like savory pumpkin dishes?

When do you start pumpkin mania?

By | 2018-06-28T13:21:20-04:00 September 22nd, 2016|All Vegetarian, Dinner, Food, Side Dishes, Vegetarian Meals|31 Comments


  1. […] Savory Pumpkin Pasta […]

  2. […] 15 Minute Creamy Healthy Pumpkin Pasta […]

  3. […] 15 Minute Healthy & Creamy Pumpkin Pasta […]

  4. […] Healthy Creamy Pumpkin Pasta from Running in a […]

  5. […] Fast and Slow.  And since Wednesday was national pumpkin day I celebrated with this Healthy Creamy Pumpkin Pasta made with Banza Chickpea noodles (gluten free, high in fiber & protein).  Both recipes were […]

  6. Ange // Cowgirl Runs October 5, 2016 at 12:37 pm - Reply

    I’m subbing in for Jen on Wild Workout Wednesday today 🙂

    I love pumpkin in pasta during the fall – it’s so yummy.

  7. Nicole @ Fitful Focus September 28, 2016 at 12:29 pm - Reply

    oooo I bet this would be fab with sweet potato zoodles or quinoa, like you said!

    • JulieWunder October 2, 2016 at 12:27 pm - Reply

      Yes! Totally! Very versatile sauce for gluten-free folks!

  8. Patricia @Sweet and Strong September 26, 2016 at 3:24 pm - Reply

    I have never tried a pumpkin sauce, but this sounds so delicious and I plan to give it a try this Fall! And I am so with you on the carbs! I need them in my life every so often 😉

  9. Sarah- A Whisk and Two Wands September 26, 2016 at 1:23 pm - Reply

    It’s pumpkin time, love this!! Pumpkin pasta was a favorite last year so I even made pumpkin lasagna.
    Thank you for linking up with us for Meatless Monday!

  10. Annmarie September 26, 2016 at 8:39 am - Reply

    Pumpkin pasta?! Get. In. My. Belly! 🙂

  11. Miz Helen September 23, 2016 at 2:55 pm - Reply

    5 stars
    What a great pumpkin dish, this looks like a great fall dish. Thanks so much for sharing with us today at Full Plate Thursday and have a great weekend!
    Miz Helen

  12. Sam @ Pancakewarriors September 23, 2016 at 12:28 pm - Reply

    Oh my amazing! This sounds so perfect for. a quick dinner after working all day. I keep all these ingredients in the pantry!

    • JulieWunder October 2, 2016 at 11:50 am - Reply

      Me too! Thanks Sam! I hope you are having a good weekend.

  13. Kristy from Southern In Law September 23, 2016 at 12:49 am - Reply

    This looks absolutely delicious, Julie! I loveee pumpkin based sauces!

  14. I am almost ready to start eating pumpkin! Yum

  15. Mary Ellen @ VNutrition September 22, 2016 at 4:52 pm - Reply

    I just did a pumpkin pasta for the blog too – great minds think alike! I’ll probably put mine up next week.

    I love your version! It looks so easy and tasty! I’m totally going to try it with dairy free yogurt. I can’t wait to mess some of that up!

  16. Jen September 22, 2016 at 3:41 pm - Reply

    “4 cups of pasta” equals how many ounces of dried pasta?

    • JulieWunder October 2, 2016 at 9:58 am - Reply

      About 10 ounces. I just measured out the penne dry!

  17. Andrea September 22, 2016 at 10:21 am - Reply

    Looks delicious! I’m a huge fan of pumpkin beer (my fav fall treat!) but I dig pumpkin pasta too, pumpkin filled ravioli being my fav.

    • JulieWunder October 2, 2016 at 8:51 am - Reply

      Ohhh pumpkin ravioli does sound good! I need to try that!

  18. Blane Sherer September 22, 2016 at 6:54 am - Reply

    Pumpkin time : bring on the Fall

  19. Susie @ SuzLyfe September 22, 2016 at 6:44 am - Reply

    I LOVE pumpkin sauces! I need to make some with my zoodles–I should have done that last night, drat!

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