This creamy pumpkin pasta sauce turns canned pumpkin, milk and cream cheese into a vegetarian fettuccine dinner. It costs $7.25 in total, or $1.81 per serving, and comes together in under 30 minutes.
What this costs
These are estimated costs based on typical U.S. supermarket store-brand prices in September 2026. Prices vary by store and region, so treat them as a guide.
| Ingredient | Amount used | Pack size | Pack price | Recipe cost |
|---|---|---|---|---|
| Whole wheat fettuccine | 8 ounces | 16 oz box | $1.50 | $0.75 |
| Unsalted butter | 1 tablespoon | 1 lb (4 sticks) | $4.00 | $0.13 |
| All-purpose flour | 1 tablespoon | 5 lb bag | $3.00 | $0.01 |
| Garlic | 2 cloves | 3-pack head | $1.50 | $0.25 |
| Nonfat milk | 2 cups | 1 gallon (16 cups) | $3.50 | $0.44 |
| Pumpkin puree | 1 cup | 15 oz can (approx 1.8 cups) | $1.79 | $0.98 |
| Reduced-fat cream cheese | 3 ounces | 8 oz block | $2.50 | $0.94 |
| Fresh sage leaves | 1 tablespoon chopped | 0.25 oz package | $2.00 | $2.00 |
| Kosher salt | 1/2 teaspoon | 26 oz container | $2.00 | $0.02 |
| Ground black pepper | 1/4 teaspoon | 4 oz container | $3.00 | $0.05 |
| Ground cinnamon | 1/8 teaspoon | 2.37 oz container | $2.50 | $0.03 |
| Ground nutmeg | 1/8 teaspoon | 1.1 oz container | $2.50 | $0.03 |
| Ground cayenne pepper | Pinch | 1.5 oz container | $2.00 | $0.02 |
| Grated Parmesan cheese | 1/2 cup | 5 oz container | $4.00 | $1.60 |
| Total recipe cost | $7.25 | |||
| Cost per serving | 4 servings | $1.81 |
Ingredient cost = pack price ÷ pack quantity × amount used. Cost per serving = total recipe cost ÷ servings.
Ingredient Notes and Cheaper Swaps
Pumpkin Puree
Use 100% pure pumpkin puree, not pumpkin pie filling, which has added sugar and spices. Store-brand cans are often significantly cheaper.
Reduced-Fat Cream Cheese
Avoid fat-free cream cheese, as it tends to melt poorly and can make the sauce watery. If you don’t have cream cheese, a couple of tablespoons of Greek yogurt (stirred in off the heat) can offer a similar tang, though the texture will be slightly different.
Fresh Sage
If fresh sage is out of season or too expensive, use dried ground sage: about 1 teaspoon of dried for every tablespoon of fresh.
Pasta Choice
The recipe calls for whole wheat fettuccine, but any long, thin pasta like linguine or spaghetti works. Short shapes like penne or rotini also work, so use whatever is on sale.
How to Make Creamy Pumpkin Pasta Sauce Step by Step
Cook the fettuccine in a large pot of boiling salted water until just al dente, since it will finish cooking in the sauce. Save some of the starchy pasta water before draining.
Meanwhile, melt the butter in a saucepan over medium heat, then whisk in the flour to make a roux. Whisk until it turns golden and smells nutty. Add the minced garlic and cook for 30 seconds until fragrant without letting it burn.
Slowly pour in the milk a splash at a time, whisking constantly. Increase the heat slightly and stir until the sauce thickens, bubbles and coats the back of a spoon, about 8 to 10 minutes.
Remove the pan from the heat and stir in the pumpkin puree, chunks of room-temperature cream cheese, half of the fresh sage, and the spices (salt, pepper, cinnamon, nutmeg, and cayenne). Whisk until the cream cheese melts and the sauce is smooth, then taste and adjust the seasoning.
Add the cooked pasta to the sauce and toss to coat. If the sauce is too thick, thin it with a tablespoon or two of the reserved pasta water. Serve immediately, garnished with Parmesan cheese and the remaining fresh sage. You’ll find the full ingredient quantities and detailed steps in the recipe card below.
Tips for the Best Results
- Use Room Temperature Cream Cheese: Cold cream cheese takes longer to melt and can leave small lumps. Take it out of the fridge about 30 minutes before you start cooking.
- Reserve Pasta Water: The starchy water thins the sauce and helps it cling to the pasta.
Storing, Freezing and Reheating
Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Cool the pasta completely before refrigerating, ideally within two hours of cooking.
Dairy-based sauces can sometimes separate when frozen, but this one generally holds up well. Freeze individual portions in airtight glass containers. Thaw in the refrigerator overnight, then gently reheat on the stovetop over low heat, adding a splash of milk or water if needed to restore its creamy texture. You can also reheat in the microwave, stirring frequently.
Serving Ideas and Variations
- Add Veggies: Stir in some sautéed spinach, roasted butternut squash, or steamed broccoli.
- Boost Protein: Serve with grilled chicken, pan-seared sausage (like in this Easy Smothered Cabbage Recipe with Sausage), or a can of drained and rinsed cannellini beans for a heartier meal.
- Herb Swaps: No sage? Fresh thyme or rosemary also work, though they give a different flavor.
- Crispy Topping: For added texture, sprinkle with toasted breadcrumbs before serving.
Creamy Pumpkin Pasta Sauce
Ingredients
Equipment
Method
- Bring a large pot of salted water to a boil and cook the pasta to al dente according to package instructions.
- Reserve 1 cup of the pasta water, then drain the pasta and set it aside.
- Melt the butter in a large saucepan over medium heat. Once hot and sizzling, add the flour and whisk constantly until it turns a golden color and smells nutty.
- Add the minced garlic and cook for 30 seconds until fragrant.
- Slowly pour in the milk a few splashes at a time, whisking constantly to smooth any clumps.
- Increase the heat to medium-high and let the sauce cook, stirring constantly, until it bubbles and thickens, about 8 to 10 minutes.
- Remove the pan from the heat, then stir in the pumpkin puree, cream cheese, half of the chopped sage, salt, pepper, cinnamon, nutmeg, and cayenne pepper.
- Continue whisking until the cream cheese melts and you have a smooth, rich sauce. Taste and add additional salt and pepper as desired.
- Add the cooked pasta to the pan and gently toss to combine, ensuring all strands are coated.
- Thin the pasta with a bit of the reserved pasta water as needed if it seems too thick or sticky.
- Serve immediately, topped with grated Parmesan cheese and the remaining fresh sage.
Notes
Frequently Asked Questions
Can I use different types of pasta for this pumpkin pasta sauce?
Absolutely! While the recipe calls for fettuccine, any long pasta like linguine or spaghetti works well. You can also use short pasta shapes such as penne or rotini; just ensure you cook it al dente.
What can I use if I don’t have fresh sage?
If fresh sage isn’t available or is too expensive, you can substitute with dried ground sage. Use about 1 teaspoon of dried sage for every tablespoon of fresh, as dried herbs have a more concentrated flavor.
Is this pumpkin pasta sauce freezer-friendly?
Yes, it is! While dairy-based sauces can sometimes change texture, this pumpkin pasta sauce generally freezes well. Store in airtight containers for up to 3 months. Reheat gently on the stovetop, adding a splash of milk or water if needed to restore creaminess.
How can I make this dish spicier?
To add more heat, you can increase the amount of ground cayenne pepper to 1/4 teaspoon or more, to taste. A pinch of red pepper flakes added with the garlic would also provide a nice kick.
Can I use full-fat cream cheese instead of reduced-fat?
Yes, you can use full-fat cream cheese. It will result in an even richer and slightly thicker sauce. Just make sure it’s at room temperature for smooth melting, just like the reduced-fat version.
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