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+ servings
Spaghetti pasta covered in an orange pumpkin pasta sauce.

Pumpkin Pasta Sauce

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Simple and elegant, Pumpkin Pasta Sauce is easy to make with pantry ingredients. It feels indulgent, yet is packed with veggies and is naturally creamy without a trace of dairy. Perfect for a cool autumn evening or any night of the week.
Course Main Course
Cuisine Italian
Diet Gluten Free, Vegan, Vegetarian
Keyword pasta sauce, pumpkin, pumpkin sauce
Prep Time 5 mins
Cook Time 20 mins
Total Time 25 mins
Servings 6 cups
Calories 122
Author Robyn Downs



  • 1 tablespoon olive oil
  • 1 medium onion chopped
  • 3 ½ teaspoons salt divided
  • 2 cloves garlic finely minced or grated
  • 2 15- oz cans pumpkin puree not pumpkin pie filling
  • 1 15- oz can tomato sauce
  • 2 teaspoons honey omit for Vegan and Whole30
  • 1 cup water
  • ½ cup full-fat coconut milk from a can, not coconut beverage
  • ¼ teaspoon cinnamon
  • 2 tablespoons chopped fresh rosemary
  • 1 tablespoon chopped fresh sage
  • Freshly ground pepper and salt to taste

Optional Serving Suggestions

  • 16 oz pasta of choice


  • If serving with pasta, bring a large pot of water to a boil, then add the pasta and cook according to package directions. Drain and set aside.
  • Meanwhile, heat the olive oil over medium heat in a large Dutch oven or saucepan. Add the onion, sprinkle with ¼ teaspoon salt, and sauté until the onions are soft and very tender, about 5-8 minutes, stirring frequently.
  • Add the garlic and sauté an additional 1-2 minutes, stirring to avoid burning. Add the pumpkin puree, tomato sauce, honey (if using), 3 teaspoons salt, and water, stirring to combine. Stir on medium heat until the sauce begins to bubble (be careful, the sauce will be thick and might splatter). Turn the heat to low and simmer 10 minutes, stirring occasionally.
  • Add the coconut milk, cinnamon, rosemary, and sage, stirring to combine. Taste and add additional salt and pepper to taste.
  • If serving with pasta, toss the cooked pasta with 2-3 cups of the sauce. Serve warm with additional sauce if desired.


See notes in the post for ingredient and dietary substitutions.
This recipe makes 6 cups of sauce, so if you’re making 16 oz of pasta, you will have leftover sauce. Store covered in the fridge for up to 5 days or in the freezer for up to 1 month.
Nutrition information calculated for 1 cup of sauce.


Calories: 122kcal | Carbohydrates: 15g | Protein: 3g | Fat: 7g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Sodium: 1762mg | Potassium: 499mg | Fiber: 4g | Sugar: 9g | Vitamin A: 12848IU | Vitamin C: 11mg | Calcium: 52mg | Iron: 3mg