Savory Pumpkin Pasta

Savory Pumpkin Pasta

This clean pumpkin pasta sauce is a game changer in the world of healthy pasta dishes. This pasta sauce is so decadent, rich and creamy, you would never guess that it is completely clean and without cream. Seriously, every time I’ve made this clean pumpkin pasta sauce, I want to lick the bowl.

Yields 6 servings


  • 1 pound gluten free pasta
  • 2 tablespoons olive oil
  • 2 tsp. minced garlic
  • 1 small onion
  • 2 – 3 cups spinach or chopped kale
  • 2 cups quartered mushrooms
  • 1 can whole black olives (optional but sooo good)
  • 1/4 cup flour (you can use gluten free flour if needed)
  • 2 cups chicken broth
  • 1 can pumpkin puree
  • 2 tsp. thyme
  • 1 tsp. nutmeg
  • 1/4 tsp. cayenne
  • 1 tsp.salt and 1/2 tsp. pepper
  • 1 bag frozen and thawed baby shrimp (you can sub cooked, diced chicken or chicken sausage as well)
  • 2 tablespoons olive oil
  • 6 oz. crumbled feta cheese


  1. Start by cooking the pasta according to package directions.
  2. Heat a large skillet with the olive oil. When the skillet is hot, add the garlic,chopped onion, kale or spinach, mushrooms and black olives. Cook for about 3-5 minutes until softened and fragrant.
  3. Next, add in the 1/4 cup of flour, stirring with a whisk until even in the pan.  Quickly whisk in the Chicken broth until there are no lumps and a smooth sauce if formed.
  4. Add in the pumpkin puree, along with the herbs, salt and pepper.
  5. Stir the pumpkin around gently in the pan and cook for a minute or so.
  6. Add in the shrimp. Stir gently, and reduce the heat to medium. (If you sauce is too thick, add in some water, 1/4 cup at a time until its your desired thickness.
  7. Stir until combined and add in the drained pasta.
  8. Top with Feta cheese crumbles and serve.