Why You’ll Love It

This recipe is cozy, creamy, and comes together in under 30 minutes. Pumpkin purée makes a velvety sauce without heavy cream, while fresh sage and garlic add autumn warmth. Toasted walnuts give it a healthy crunch and extra protein.

Ingredients (4 servings)

• 12 oz whole grain pasta (penne, fusilli, or your favorite shape)
• 1 cup pumpkin purée (canned or homemade)
• 2 cloves garlic, minced
• 1 tbsp olive oil (or avocado oil)
• 1 cup unsweetened oat or almond milk
• ¼ cup grated Parmesan (or nutritional yeast for vegan option)
• 1 tsp fresh lemon juice
• 1 tsp fresh sage, finely chopped (or ½ tsp dried)
• ½ tsp ground nutmeg
• Salt + black pepper, to taste
• ½ cup walnuts, lightly toasted

1. Cook pasta: Bring a pot of salted water to boil and cook pasta until al dente. Reserve ½ cup of pasta water before draining.
2. Make the sauce: In a large skillet, heat olive oil. Add garlic and sage, sauté until fragrant (about 1 minute).
3. Add pumpkin: Stir in pumpkin purée, oat milk, nutmeg, salt, and pepper. Simmer for 5 minutes.
4. Cream it up: Stir in Parmesan (or nutritional yeast) and lemon juice. If the sauce is too thick, add reserved pasta water little by little until smooth and creamy.
5. Combine: Toss cooked pasta into the sauce until evenly coated.
6. Top + serve: Sprinkle with toasted walnuts, extra sage, and a drizzle of olive oil if desired.

• Swap pasta for zucchini noodles or spaghetti squash for a lighter, low-carb option.
• Add sautéed spinach or kale for extra greens.
• Use chickpea or lentil pasta to boost protein and fiber.