Ingredients

12 oz whole wheat fettuccine or spaghetti

1 tablespoon olive oil

2 small shallots, finely chopped

3 cloves garlic, minced

1 2/3 cups canned pure pumpkin puree, unsweetened

1 cup low-sodium vegetable broth

1/2 cup unsweetened almond milk

1/4 cup Greek yogurt (2% or nonfat)

10 fresh sage leaves, finely chopped

1/2 teaspoon ground nutmeg

1/4 teaspoon ground black pepper

1/2 teaspoon salt, or to taste

2 tablespoons grated Parmesan cheese, plus more for serving

Fresh sage leaves (optional, for garnish)

Additional grated Parmesan cheese (optional, for serving)

Instructions

Step 1: Bring a large pot of salted water to a boil. Cook the whole wheat pasta until al dente according to package instructions. Before draining, reserve 1/2 cup of the pasta cooking water.

Step 2: While the pasta cooks, heat olive oil in a large skillet over medium heat. Add the finely chopped shallots and cook until softened, about 2 to 3 minutes. Stir in minced garlic and chopped sage, sautéing for another minute until fragrant.

Step 3: Stir together the pumpkin puree, vegetable broth, almond milk, nutmeg, black pepper, and salt in the skillet. Let the mixture simmer gently for 5 to 7 minutes, stirring occasionally, until the sauce thickens slightly.

Step 4: Reduce heat to low. Whisk in the Greek yogurt and 2 tablespoons of grated Parmesan cheese until the sauce becomes creamy and smooth. If the sauce is too thick, add some of the reserved pasta water gradually to reach your preferred consistency.

Step 5: Add the drained pasta to the pumpkin sauce. Toss gently to coat the noodles evenly. Warm everything together for 1 to 2 minutes to combine flavors thoroughly.

Step 6: Serve the pasta plated with a garnish of fresh sage leaves and extra grated Parmesan cheese, if desired. Enjoy immediately.

Tips & Variations

For a richer flavor, swap almond milk for whole milk or cream if you don’t need it dairy-free.

Add toasted pine nuts or walnuts on top for added crunch and texture.

Use gluten-free pasta if you prefer a gluten-free version of this dish.

Fresh sage can be substituted with 1 teaspoon dried sage, but fresh leaves provide the best aroma and taste.

If you want extra protein, stir in cooked chicken or crispy bacon bits before serving.

FAQs

Can I use fresh pumpkin instead of canned puree?

Yes, you can. Roast and puree fresh pumpkin flesh for a homemade pumpkin puree, but be sure it’s smooth and well blended to give the sauce the right texture.

Is this recipe vegan?

This recipe as written is not vegan because it includes Greek yogurt and Parmesan cheese. To make it vegan, substitute the Greek yogurt with a plant-based yogurt and use a vegan Parmesan alternative or nutritional yeast.