Description
This Creamy Pumpkin Pasta Sauce is a deliciously rich and healthy alternative to traditional Alfredo sauce, made with pumpkin puree, cream cheese, and fresh sage. Perfectly tossed with whole wheat fettuccini, this sauce offers a warm, comforting flavor with a hint of spice, ready in just 30 minutes.
Ingredients
Scale
Pasta
- 8 ounces whole wheat fettuccini (or any other long, thin noodle, such as linguine or spaghetti)
Sauce
- 1 tablespoon unsalted butter
- 1 tablespoon all-purpose flour
- 2 cloves garlic (minced)
- 2 cups nonfat milk
- 1 cup pumpkin puree (not pumpkin pie filling)
- 3 ounces reduced-fat cream cheese (cut into chunks and at room temperature; do not use fat free)
- 1 tablespoon chopped fresh sage leaves (divided)
- 1/2 teaspoon kosher salt
- 1/4 teaspoon ground black pepper
- 1/8 teaspoon ground cinnamon
- 1/8 teaspoon ground nutmeg
- Pinch ground cayenne pepper
- 1/2 cup grated Parmesan cheese (for serving)
Instructions
- Cook Pasta: Bring a large pot of salted water to a boil and cook the pasta to al dente according to package instructions. Reserve 1 cup of the pasta water before draining. Drain the pasta and set aside.
- Make Roux: In a large saucepan, melt the butter over medium heat until hot and sizzling. Add the flour and whisk constantly until the mixture turns golden and smells nutty, about 2 minutes.
- Add Garlic and Milk: Add the minced garlic to the roux and cook for 30 seconds. Slowly pour in the milk a few splashes at a time, whisking constantly to avoid lumps.
- Thicken Sauce: Increase heat to medium-high and cook, stirring constantly, until the sauce bubbles and thickens, about 8 to 10 minutes. Remove from heat.
- Combine Sauce Ingredients: Stir in the pumpkin puree, cream cheese, half of the chopped sage, salt, black pepper, cinnamon, nutmeg, and cayenne pepper. Whisk continuously until the cream cheese melts and the sauce becomes smooth and creamy. Taste and adjust seasoning as needed.
- Toss Pasta with Sauce: Add the cooked pasta to the sauce and gently toss to combine. If the sauce is too thick or sticky, thin it with reserved pasta water, a little at a time, until desired consistency is reached.
- Serve: Serve immediately topped with grated Parmesan cheese and the remaining fresh sage leaves.
Notes
- This recipe serves 2 to 3 people depending on portion size.
- The sauce tastes similar to Alfredo but is healthier due to the use of pumpkin and reduced-fat cream cheese.
- Make sure to use pumpkin puree and not pumpkin pie filling for best flavor.
- Whisking constantly when adding milk prevents lumps in the sauce.
- Use fresh sage for best flavor; dried sage can be substituted but reduce quantity.
Nutrition
- Serving Size: 1/3 of recipe
- Calories: 483 kcal
- Sugar: 7 g
- Sodium: 450 mg
- Fat: 13 g
- Saturated Fat: 7 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 68 g
- Fiber: 11 g
- Protein: 17 g
- Cholesterol: 38 mg
