This creamy pumpkin sage pasta is one of my favorite comfort meals for fall. It’s rich, cozy, and satisfying, but it only takes about 25 minutes to make. The sauce is velvety smooth, flavored with earthy sage and warm spices, making it the perfect balance of indulgence and nourishment.

Why You’ll Love This Recipe

I love how this pasta brings together simple ingredients to create a dish that feels restaurant-worthy but comes together in my own kitchen. The creamy pumpkin sauce clings beautifully to the pasta, and the touch of cinnamon, nutmeg, and cayenne gives it just the right depth of flavor. I also enjoy that it’s versatile—I can keep it vegetarian or add protein like chicken, turkey, or beans to make it a more complete meal.

Ingredients

(Here’s a tip: Check out the full list of ingredients and measurements in the recipe card below.)

• Pasta of choice (penne, shells, or any variety I like)

• Butter

• Garlic, minced

• Fresh sage leaves, finely chopped

• Flour

• Milk

• Pumpkin puree

• Salt

• Black pepper

• Cinnamon

• Nutmeg

• Cayenne pepper

• Grated parmesan cheese

• Extra parmesan, sage, and black pepper for garnish

Directions

1. I start by cooking the pasta according to package directions and set aside about 1/4 cup of the pasta water.

2. In a large pot, I melt the butter over medium heat, then sauté the garlic and sage until fragrant.

3. I stir in the flour to make a roux, then whisk in the milk until the mixture thickens.

4. Once thick, I whisk in the pumpkin puree and spices, then stir in parmesan cheese until creamy. I adjust seasonings and thin with a splash of milk if needed.

5. I add the cooked pasta and reserved pasta water, tossing until the noodles are coated in the sauce.

6. I serve it immediately, garnished with more sage, parmesan, and black pepper.

Servings and timing

This recipe makes about 4 servings. Prep time takes 5 minutes, and cooking time is around 20 minutes, so the total time is just 25 minutes.

Variations

I like to switch things up with these variations:

• Use gluten-free pasta to make the dish gluten-free.

• Swap dairy milk for oat or almond milk and use dairy-free parmesan for a vegan version.

• Stir in greens like spinach or kale for extra nutrition.

• Add cooked chicken, turkey, or even chickpeas for more protein.

• Try a legume-based pasta such as chickpea or lentil pasta to boost fiber and protein.

storage/reheating

I store any leftovers in a sealed container in the fridge for up to 4 days. To reheat, I warm it on the stovetop over medium heat, adding a splash of milk or water to loosen up the sauce. The microwave works too—just make sure to stir halfway through.

FAQs

Can I freeze pumpkin sage pasta?

I prefer not to freeze this pasta since the dairy-based sauce can separate when thawed. It’s best enjoyed fresh or from the fridge within a few days.

Can I use canned pumpkin instead of fresh?

Yes, I use canned pumpkin puree in this recipe and it works perfectly. Just make sure it’s 100% pumpkin, not pumpkin pie filling.

What type of pasta works best?

I like using short pasta like penne or shells because they hold the sauce well, but any pasta will work, including spaghetti or fettuccine.

Can I make this recipe ahead of time?

Yes, I often make the sauce ahead and store it in the fridge. When I’m ready to eat, I just cook fresh pasta, reheat the sauce, and toss it together.

How can I make the sauce creamier?

If I want an even creamier texture, I add a little extra parmesan cheese, a splash of cream, or even a small spoonful of cream cheese.

Conclusion

This creamy pumpkin sage pasta has become one of my go-to recipes when I want something cozy, quick, and satisfying. I love how the flavors of pumpkin and sage blend with the creamy parmesan sauce for a dish that feels both comforting and nourishing. Whether I enjoy it on its own or pair it with a side salad or protein, it always hits the spot and makes me look forward to pumpkin season.