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Pumpkin Pasta Sauce
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PUMPKIN PASTA SAUCE

This pumpkin pasta sauce screams autumn in a bowl! It combines the rich and earthy flavor of pumpkin while being creamy, healthy, and lightened up.
Prep Time5 minutes
Cook Time15 minutes
Total Time20 minutes
Course: Main
Cuisine: American
Keyword: creamy pumpkin pasta sauce, pumpkin pasta, pumpkin pasta sauce, pumpkin pasta sauce recipe
Servings: 4 servings

Ingredients

  • 15 ounces pumpkin puree
  • 1 ½ cups fat-free cottage cheese
  • 1/4 cup grated parmesan cheese
  • 1/8 teaspoon nutmeg
  • 1 pinch of cinnamon
  • 1 teaspoon basil
  • 1 teaspoon salt
  • 1/4 teaspoon pepper
  • 1 tablespoon light butter
  • 1/3 cup sweet or white onion
  • 2 cloves garlic crushed
  • 1 pound your favorite pasta or pasta alternative

Instructions

  • Cook your pasta or pasta alternative while you make the pasta sauce.
  • Add the pumpkin puree, fat-free cottage cheese, grated parmesan cheese, nutmeg, cinnamon, basil, salt, and pepper to a blender and blend until smooth.
  • Add the light butter to a pan over medium heat on the stove. Then, saute the diced onion in the butter until translucent. After that, add the crushed garlic to the pan and saute it, but make sure not to burn the garlic.
  • Add the blended mixture to the pan and thoroughly mix the sauce. Heat the sauce in the pan over low heat.
  • Add the rinsed and drained cooked pasta or pasta alternative to the pan with the sauce. Then, mix and enjoy! Top with optional fresh parmesan cheese and chopped basil.

Video

Notes

  • Blend Until Smooth: Add the sauce ingredients to a blender. Then, blend until smooth and creamy. You don’t want any lumps in the sauce.
  • Make The Pasta At The Same Time: We recommend letting your pasta boil and cook while you make the sauce.
  • Cottage Cheese: You can use fat-free, low-fat, or full-fat cottage cheese.
  • Storage: If you have any leftover pasta sauce let it cool and then transfer it to an airtight container. Then, store the airtight container in the refrigerator and enjoy this sauce within 3 days. We don't recommend freezing this sauce.
 
The WW points and calories are for the sauce.
WW Points: 2 points per serving
To see your WW Points in the WW app for this recipe click here! Or, please manually add the ingredients to the recipe builder.

Nutrition

Calories: 146kcal | Carbohydrates: 15.9g | Protein: 14g | Fat: 3.3g | Saturated Fat: 2.1g | Cholesterol: 10mg | Sodium: 1068mg | Fiber: 2.9g | Sugar: 7.7g