Creamy Pumpkin Fettuccine is a comforting, nutritious twist on a classic pasta favorite. Instead of heavy cream or butter, this version uses pumpkin puree and low-fat milk for a velvety, vitamin-rich sauce with the bonus of extra fiber and less saturated fat. Fragrant sage and garlic bring savory depth, making this dish a perfect healthy comfort meal for fall
Table of Contents
Table of Contents
Summary
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 4
Difficulty: Easy
Recipe Summary:
Whole-grain fettuccine is tossed in a creamy pumpkin sauce with garlic, Parmesan, and herbs — a hearty, high-fiber comfort dish with a hidden veggie boost.jaroflemons+2
Equipment FOR Creamy Pumpkin Fettuccine
- Saucepan (for pasta)
- Large skillet (for sauce)
- Colander
- Wooden spoon or spatula
- Measuring cups and spoons
- Knife and cutting board
Ingredients FOR Creamy Pumpkin Fettuccine
- 8 oz whole-grain fettuccine
- 1 cup pumpkin puree
- 1/2 cup low-fat milk or unsweetened almond milk
- 1/4 cup grated Parmesan cheese
- 2 cloves garlic, minced
- 1 tablespoon olive oil
- 1 teaspoon fresh sage, chopped (optional)
- Salt and black pepper to taste
Directions FOR Creamy Pumpkin Fettuccine
- Cook pasta: Boil fettuccine to al dente per package directions. Reserve a bit of cooking water, then drain.confessionsofafitfoodie+1
- Make sauce: Heat olive oil in a skillet over medium. Add garlic and sage and sauté until fragrant.
- Add pumpkin: Stir in pumpkin puree and milk. Simmer gently and whisk until smooth, letting it thicken slightly.
- Finish sauce: Add Parmesan, then season with salt and pepper. Whisk until creamy.
- Combine: Add drained pasta to the sauce, tossing to coat. Use reserved pasta water to thin as needed. Serve hot, topped with more Parmesan or toasted pumpkin seeds.thegirlonbloor+2
Tips and Variations FOR Creamy Pumpkin Fettuccine
- Swap fettuccine for whole-wheat linguine, penne, or even zucchini noodles.
- Sauté sliced mushrooms, spinach, or onions for more veggies in the dish.
- For dairy-free, use nutritional yeast instead of Parmesan and coconut or oat milk instead of dairy milk.thegirlonbloor
- Add crispy sage leaves, toasted walnuts, or a pinch of nutmeg for extra fall flavor.jaroflemons+1
- Top with chili flakes for some heat, or stir in grilled chicken for extra protein.
Nutrition Facts (Per Serving)
| Nutrient | Amount |
| Calories | 430 kcal |
| Protein | 14 g |
| Fat | 11 g |
| Carbohydrates | 61 g |
| Fiber | 6 g |
| Sugar | 6 g |
| Sodium | 420 mg |
| Vitamin A | 12,000 IU |
| Calcium | 240 mg |
| Iron | 3 mg |
Values are averages based on recipes of similar proportions with whole-grain pasta and pumpkin sauce.
Nutritional Highlights
- Vitamin-rich: High in vitamin A from pumpkin, supporting immune and eye health.jaroflemons+1
- Balanced macros: With 14g protein and 6g fiber per serving, it’s filling and supports blood sugar stability.
- Healthy fats: Olive oil and Parmesan offer flavor and satiety with less saturated fat.
- Whole grains: Using whole-grain pasta boosts fiber, micronutrients, and helps you feel full.jaroflemons
- Hidden veggies: The pumpkin sauce packs beta-carotene and antioxidants without overpowering the classic pasta flavor.
Dietitian Tips
- Choose whole-grain pasta to increase fiber and long-lasting energy.
- Up the vegetables by stirring in spinach, mushrooms, or kale during the last minutes of cooking.
- For a vegan version, use nutritional yeast for cheesy flavor and select a plant-based milk.thegirlonbloor+1
- Pair with a protein side (tofu, beans, or grilled chicken) for a more balanced meal.
- Control sodium by using unsalted pumpkin puree and tasting before adding extra salt.
FAQs
Q: Can I make this dish vegan?
A: Yes, simply use nutritional yeast in place of Parmesan and choose unsweetened plant-based milk.delishknowledge+1
Q: Will kids notice the pumpkin in the sauce?
A: The flavor is mild and creamy — most kids won’t notice the pumpkin at all.confessionsofafitfoodie
Q: Can I use another type of pasta?
A: Yes, any long pasta (spaghetti, linguini) or short pasta (penne, rotini) works. For gluten-free, use brown rice or lentil pasta.
Q: How do I store leftovers?
A: Keep in an airtight container in the fridge for up to 3 days. Add a splash of milk or water when reheating to loosen the sauce.confessionsofafitfoodie
Q: How can I add more protein?
A: Serve with grilled chicken, sautéed tofu, or white beans mixed into the sauce for an extra protein punch.
Q: Is this sauce freezer friendly?
A: The pumpkin sauce freezes well for up to 2 months. Thaw overnight and toss with cooked pasta when ready to serve.
Conclusion FOR Creamy Pumpkin Fettuccine
Creamy Pumpkin Fettuccine is pure healthy comfort — a warming autumn pasta with rich pumpkin flavor, plenty of vitamins, and just the right amount of cheesy indulgence. With whole grains, creamy pumpkin sauce, and savory herbs, it’s fall on a plate, made healthier.thegirlonbloor+2
Creamy Pumpkin Fettuccine – Healthy Comfort Pasta
Ingrédients
Equipment
Method
- Cook pasta: Boil fettuccine to al dente per package directions. Reserve a bit of cooking water, then drain.
- Make sauce: Heat olive oil in a skillet over medium. Add garlic and sage and sauté until fragrant.
- Add pumpkin: Stir in pumpkin puree and milk. Simmer gently and whisk until smooth, letting it thicken slightly.
- Finish sauce: Add Parmesan, then season with salt and pepper. Whisk until creamy.
- Combine: Add drained pasta to the sauce, tossing to coat. Use reserved pasta water to thin as needed. Serve hot, topped with more Parmesan or toasted pumpkin seeds.
More recipes in nutrientsrecipes.com