An ivory rustic, ceramic bowl with spiral shaped pasta tossed in pumpkin pasta sauce and garnished with parsley.

Pumpkin Pasta Sauce

This simple pasta sauce requires just five ingredients for a plant-based, flavorful fall sauce with notes of thyme, garlic, and caramelized onion.

free from: gluten/ wheat, soy, egg, dairy, fish/ shellfish, tree nuts, peanuts

Course Main Course, Sauce
Cuisine American
Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes
Servings 8
Calories 37 kcal
Author Lindsey Janeiro, RDN, LDN


  • 1 tbsp extra virgin olive oil
  • 1 yellow or sweet onion, diced
  • 1 cup pumpkin puree
  • 1 tsp dried thyme
  • 1 tbsp minced garlic
  • 3/4 cup unsalted or low sodium vegetable broth
  • salt and pepper to taste


  1. Heat olive oil in a medium-sized skillet over medium heat. Add diced onion and caramelize until lightly golden brown (about 9-10 minutes) stirring occasionally. Add minced garlic and thyme and saute 1-2 minutes.

  2. Combine caramelized onions, pumpkin, and broth in blender. Starting at low speed and increasing to high, blend 30-60 seconds or until smooth. Season to taste with salt and pepper (I always add a pinch of black pepper and typically a pinch of salt when I use unsalted broth).

  3. Enjoy this pasta over your noodles or vegetable "noodles" of choice! I find this to be the perfect amount of sauce for 16 ounces of pasta, but use as much or as little as you prefer. The sauce freezes well, so you can freeze half for another meal later.

Recipe Notes

The recipe makes 8 servings. One serving is a heaping quarter cup, and what I find to be a good amount for a two ounce serving of pasta.

Nutrition Facts
Pumpkin Pasta Sauce
Amount Per Serving
Calories 37 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 1g6%
Sodium 9mg0%
Potassium 102mg3%
Carbohydrates 4g1%
Fiber 1g4%
Sugar 2g2%
Protein 1g2%
Vitamin A 4766IU95%
Vitamin C 3mg4%
Calcium 15mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.