Gluten Free Pumpkin Pasta

Gluten-Free Pumpkin Pasta

This is a fun, autumn twist on marinara sauce and is a nice vegetarian recipe that is naturally lower in fat than other pumpkin pasta recipes.

4.50 from 6 votes
Gluten Free Pumpkin Pasta
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Pumpkin Pasta

Prep Time20 mins
Cook Time25 mins
Total Time45 mins
Course: Main Course
Servings: 6 servings
Calories: 413kcal
Author: Kim Maes


  • 1 (16-ounce) box gluten-free elbow or penne noodles
  • 2 tablespoons olive oil
  • 3 cloves garlic , minced
  • ½ large onion , diced
  • 1 tablespoon thinly sliced fresh sage, divided
  • ¾ cup milk or dairy-free milk of choice
  • ¾ cup pumpkin puree
  • ½ teaspoon kosher or fine sea salt, plus more for the water
  • ¼ teaspoon freshly ground black pepper
  • cup roughly chopped pine nuts, optional
  • cup grated Parmesan cheese, optional


  • Cook pasta to al dente. Drain, reserving about ½ cup pasta cooking water
  • In a medium-sized skillet, sauté garlic and onion in olive oil for 3-5 minutes. Add half the sage and heat for another minute. Reduce heat to low and add milk and pumpkin. Stir gently to combine ingredients. Allow mixture to simmer until flavors are well combined, about 8-10 minutes. Add salt and pepper, stir to combine, and remove from heat.
  • Add cooked pasta and reserved pasta water. Add pine nuts (if using) and top with the remaining sage and the grated Parmesan (if desired).


Nutrition Facts
Pumpkin Pasta
Amount Per Serving
Calories 413 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 3g15%
Cholesterol 7mg2%
Sodium 335mg14%
Potassium 174mg5%
Carbohydrates 61g20%
Fiber 2g8%
Sugar 3g3%
Protein 11g22%
Vitamin A 4865IU97%
Vitamin C 2.4mg3%
Calcium 115mg12%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Gluten Free Pumpkin Pasta Recipe

Disclaimer: All nutrition facts on Gluten Free & More are meant only as a guide and may differ depending on product brands used or ingredient substitutions. Some errors may occur, so you are encouraged to confirm the recipe’s ingredient and nutrition suitability for your own diet.
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Tags: Kim Maes Parmesan Cheese Pasta Pumpkin Sage
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