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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
Cuisine American
Servings 4 servings
Calories 280 kcal


  • 4 cups dried pasta, your favorite kind
  • ½ teaspoon olive oil
  • 1 small shallot, chopped
  • 1 teaspoon minced garlic
  • 1 15 ounce can pumpkin, NOT pumpkin pie mix
  • ¼ cup plain greek yogurt, I buy 0%
  • ¼ teaspoon oregano
  • ¼ teaspoon thyme
  • ¼ teaspoon sage
  • teaspoon pumpkin pie spice
  • ¼ teaspoon salt, or to taste
  • ¼ teaspoon pepper, or to taste
  • ½ 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 ½ 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.


Calories: 280kcalCarbohydrates: 56gProtein: 11gFat: 2gSaturated Fat: 1gCholesterol: 1mgSodium: 162mgPotassium: 414mgFiber: 6gSugar: 6gVitamin A: 17658IUVitamin C: 6mgCalcium: 65mgIron: 3mg
Keyword Healthy Pumpkin Pasta, Pumpkin Pasta
Tried this recipe?Mention @Julie_Wunder or tag #RunninginaSkirt!