Description
A wholesome and flavorful Healthy Creamy Pumpkin Sage pasta recipe featuring whole wheat fettuccine tossed in a smooth and creamy pumpkin sauce infused with fresh sage, garlic, and a hint of nutmeg. This dish is enriched with Greek yogurt and Parmesan for a perfect balance of creaminess without excess fat, making it a nutritious and comforting meal ideal for fall or anytime you crave cozy flavors.
Ingredients
Scale
Pasta
- 12 oz whole wheat fettuccine or spaghetti
Sauce
- 1 tablespoon olive oil
- 2 small shallots, finely chopped
- 3 cloves garlic, minced
- 10 fresh sage leaves, finely chopped
- 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)
- 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)
Instructions
- Cook pasta: Boil the whole wheat fettuccine or spaghetti in salted water until al dente. Reserve 1/2 cup of the pasta cooking water before draining the pasta to help adjust the sauce consistency later.
- Sauté aromatics: Heat 1 tablespoon of olive oil over medium heat in a large skillet. Add the finely chopped shallots and cook until softened, about 2-3 minutes. Add minced garlic and the chopped fresh sage leaves, sautéing for an additional 1 minute until fragrant.
- Simmer pumpkin sauce: Stir together the pumpkin puree, low-sodium vegetable broth, unsweetened almond milk, ground nutmeg, black pepper, and salt in the skillet. Allow the mixture to simmer gently for 5-7 minutes, stirring occasionally, until the sauce thickens slightly.
- Incorporate dairy: Reduce the heat to low and whisk in the Greek yogurt and 2 tablespoons grated Parmesan cheese until the sauce becomes creamy and smooth. If the sauce is too thick, gradually add reserved pasta water to reach your desired consistency.
- Combine pasta and sauce: Add the drained pasta directly into the skillet with the pumpkin sauce. Toss gently to coat the pasta evenly and warm through for 1-2 minutes.
- Serve with garnish: Plate the pumpkin sage pasta and garnish with fresh sage leaves and additional grated Parmesan cheese according to your preference. Enjoy warm.
Notes
- Reserve pasta water is key to adjusting the sauce consistency without diluting flavor.
- Use canned pumpkin puree, not pumpkin pie filling, for best taste.
- Fresh sage adds the best flavor, but dried sage can be substituted in smaller amounts.
- For a vegan version, substitute Greek yogurt with a plant-based yogurt and omit Parmesan or use a vegan cheese alternative.
- This dish pairs well with a crisp green salad or roasted vegetables.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Main Course
- Method: Stovetop
- Cuisine: American
Keywords: pumpkin pasta, healthy pasta recipe, pumpkin sage sauce, whole wheat pasta, creamy pumpkin sauce, autumn recipes, low fat pasta
