Creamy Pumpkin Pasta
By Sammi Brondo — October 21, 2026
Savory pumpkin is so underrated. This creamy pumpkin pasta has a roasted pepper and Greek yogurt sauce you’ll want to make all fall. Ready in 35 minutes.
I love experimenting with pumpkin in the fall.
It’s such a unique flavor that you can really only have this time of year. And it’s SO versatile.
Pumpkin pie, pumpkin spice lattes, pumpkin brownies… but savory pumpkin dishes? So underrated! And a delicious pumpkin-y sauce on pasta: even better.
Anyone who’s fallen prey to diet culture (myself included!) probably has feared pasta at some point. The carbs! But honestly, as dietitian, let me tell you: pasta is really great.
Not only is it most often made with just one ingredient (durum wheat flour — take that supermarket fear mongers), it’s also full of nutrients. Pasta contains protein, fiber, iron, and beneficial B vitamins.
It’s also filling and delicious. Carbs are so important to give us energy and to help keep us full. Truly without them, meals just aren’t as filling.
And want to know something wild? I used to think I didn’t like pasta.
But now I think I just had been eating it plain. And while now I do appreciate plain pasta, I also know that most foods aren’t as good plain. Most foods need a little flavor. After all, food should be flavorful, enjoyable, and fun.
And this Creamy Pumpkin Pasta dish is exactly that. A flavorful, seasonal, nutritious, and delicious way to make pasta.
The sauce adds fun nutrients like vitamin C and vitamin A from the bell pepper and pumpkin, plus calcium and protein from the cheese and Greek yogurt. But most importantly, it’s just delicious.
And at the end of the day, while it’s important to eat nutritious food, it’s also really important that food just tastes good.
And that’s exactly what you’re getting here.
Why You’ll Love This Creamy Pumpkin Pasta
If you’re looking for a cozy fall dinner that’s easy to make and packed with flavor, this creamy pumpkin pasta is exactly what you need. It’s rich, comforting, and full of seasonal ingredients, but still simple enough to make on a busy weeknight. And if you’ve never tried pumpkin in a savory recipe before, this is the perfect place to start!
It’s creamy without heavy cream. Pumpkin purée and Greek yogurt create a rich, velvety sauce without needing any heavy cream. The Greek yogurt also adds a little extra protein!
It’s packed with nutrients. Pumpkin and red bell peppers provide vitamins A and C, while Greek yogurt and parmesan cheese add protein and calcium. Paired with pasta, it’s a satisfying meal that provides carbohydrates, protein, and fiber.
It’s full of savory fall flavor. Roasted red bell peppers, onion, parmesan cheese, and a little pumpkin pie spice give this sauce a delicious combination of sweet and savory flavors. It’s a fun way to enjoy pumpkin beyond the usual muffins and desserts.
It’s ready in just 35 minutes. While the pasta cooks, the vegetables roast in the oven. Then, everything gets blended into a smooth, creamy sauce. It’s an easy vegetarian dinner that feels a little special without requiring hours in the kitchen.
It’s versatile. You can serve this pumpkin pasta sauce with your favorite pasta shape, add extra vegetables, or pair it with your favorite protein. It’s an easy recipe to customize based on what you have on hand.
How to Make Creamy Pumpkin Pasta
Prep ingredients
Preheat the oven to 400 F to make this Creamy Pumpkin Pasta.
Bring a pot of water to a boil. Once the water is boiling, add the pasta and cook for about 10 minutes until cooked through, stirring occasionally (*make sure to reserve some of the pasta water for the sauce).
Prep veggies
While pasta is cooking, roughly chop the bell peppers and onion. Add to the baking sheet and drizzle with olive oil, salt, and pepper.
Bake
Bake in the preheated oven for 15 minutes. Turn the oven to broil and broil for an additional 1-2 minutes, until the vegetables are just charred on top.
Add ingredients to blender
In a powerful blender or food processor, add the vegetable broth, pumpkin purée, Greek yogurt, roasted peppers and onion, parmesan cheese, pumpkin pie spice, garlic powder, salt, and pepper.
Blend sauce
Blend until smooth.
Pour sauce on pasta
Pour the sauce over the pasta.
Mix pasta with the sauce
Toss to combine.
Garnish
Top Creamy Pumpkin Pasta with extra parmesan cheese and fresh herbs.
Serve
Serve Creamy Pumpkin Pasta for lunch or dinner.
If You Love This Creamy Pumpkin Pasta, Try These
- Creamy Roasted Red Pepper Pasta with Kale
- Butternut Squash Mac and Cheese
- Creamy Tortellini Soup (Easy One-Pot Recipe)
- One Pot Skillet Lasagna
- Easy Weeknight Bolognese
Ingredients You’ll Need
- Pasta: I used casarecce, but any pasta shape works. I especially love shapes with ridges or curves that help hold onto the creamy sauce.
- Red bell peppers: Roasting the peppers brings out their natural sweetness and adds a delicious depth of flavor.
- Yellow onion: Adds savory flavor and balances the sweetness of the pumpkin.
- Olive oil: Helps the vegetables roast and caramelize.
- Vegetable broth: Thins out the sauce to create a smooth, pourable consistency.
- Pumpkin purée: The star ingredient! Make sure to use plain canned pumpkin purée, not pumpkin pie filling.
- Plain Greek yogurt: Makes the sauce extra creamy while adding some protein.
- Parmesan cheese: Adds a rich, salty, savory flavor that complements the pumpkin.
- Reserved pasta water: The starch in pasta water helps the sauce cling to the pasta.
- Spices: You’ll need pumpkin pie spice and garlic powder.
Creamy Pumpkin Pasta Tips & Variations
- Add more protein: As is, this recipe is high in protein. If you’d like to add more, I recommend a simple grilled chicken or seared salmon.
- Pair with vegetables: Simple roasted vegetables like broccoli or carrots would be great with this pasta.
- Storage: Store the pasta in an airtight container in the fridge for up to 4 days. The sauce gets thicker as it sits. You can eat it as is, or add a little vegetable broth to mix in before reheating.
Frequently Asked Questions
Ingredients
- 1 lb pasta
- 2 medium red bell peppers
- 1/4 yellow onion
- 2 tablespoons olive oil
- 1/3 cup vegetable broth
- 3/4 cup pumpkin puree
- 1/4 cup plain Greek yogurt
- 1/2 cup grated parmesan cheese
- 1/4 cup reserved pasta water
- 1/2 teaspoon pumpkin pie spice
- 1/2 teaspoon garlic powder
- Salt
- Pepper
Instructions
- Preheat the oven to 400 F.
- Bring a pot of water to a boil. Once the water is boiling, add the pasta and cook for about 10 minutes until cooked through, stirring occasionally (*make sure to reserve some of the pasta water for the sauce).
- While pasta is cooking, roughly chop the bell peppers and onion. Add to the baking sheet and drizzle with olive oil, salt, and pepper.
- Bake in the preheated oven for 15 minutes. Turn the oven to broil and broil for an additional 1-2 minutes, until the vegetables are just charred on top.
- In a powerful blender or food processor, add the vegetable broth, pumpkin purée, Greek yogurt, roasted peppers and onion, parmesan cheese, pumpkin pie spice, garlic powder, salt, and pepper. Blend until smooth.
- Pour the sauce over the pasta and toss to combine. Top with extra parmesan cheese and fresh herbs.
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