15 Minute Healthy Pumpkin Pasta

15 Minute Healthy Creamy Pumpkin Pasta

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


  • 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


  1. Cook the pasta in salted water according to the package directions. After cooking reserve 1/2 cup of the pasta water.
  2. 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.
  3. Add the garlic and allow to cook for 20-30 seconds. Do not overcook or allow to burn.
  4. 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.
  5. 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.
  6. Serve with the optional sage and parmesan garnish!

Recipe Notes

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.