Creamy Pumpkin Alfredo contains a secret ingredient that gives it a luxurious texture while still keeping it light – cauliflower! Rich with a hint of natural sweetness and autumn flavors, gluten free pumpkin fettuccine alfredo is a perfect-for-fall dish that will warm up even the chilliest night.
Clik here to view.
Why You’ll Love This Sauce
Delicious Details
- Cuisine Inspiration: Italian-inspired
- Primary Cooking Method: Stovetop
- Dietary Info: Gluten-free option
- Skill Level: Easy
You know I love a cozy pasta meal, and this stovetop pumpkin fettuccine alfredo is one of our seasonal favorites. Similar to gluten free fettuccine alfredo, you’ll make a rich, Parmesan-infused cream (or in this case milk) sauce and twirl it with al dente gluten free pasta. There’s a hint of pumpkin pie spice in the pumpkin alfredo sauce, but it’s not overwhelming. Sometimes I’ll add a pinch of cayenne pepper to balance out the sweetness of the sauce, too. It’s a beautiful and satisfying dinner perfect for fall’s cooler temperature. Here’s why you’ll love it:
- Packed with vegetables. Cauliflower is the powerhouse behind making this pumpkin alfredo sauce rich without actually needing cream. It adds structure and creaminess and pairs perfectly with the pureed pumpkin.
- Special. This is not an ordinary alfredo sauce! Not only is pumpkin alfredo sauce brilliantly colored, it has a mellow sweetness that makes it stand out from other pasta sauces.
- Versatile. Easy enough for a casual weeknight dinner but elegant enough to serve at a dinner party, I love the versatility of this sauce. It can be dressed up or down and paired with vegetarian or meat sides
Clik here to view.
Recipe Ingredients
I’ve outlined what you’ll need for this recipe below. Don’t forget to check the recipe card for the full ingredient amounts.
- Cauliflower Florets: You can use a whole cauliflower – make sure it doesn’t have any brown spots – and break it into pieces, or purchase a bag of cauliflower florets (usually in the salad section).
- Broth: You can use either vegetable or chicken broth, regular or low-sodium.
- Olive Oil
- Onion: I use a sweet onion, and a yellow onion is also fine.
- Garlic
- Sage: Dried sage gives the pumpkin sauce an earthy note.
- Pumpkin Puree: Important! Make sure to use pure pumpkin puree rather than pumpkin pie filling.
- Parmesan Cheese
- Milk: Whole milk may be used for richness, or try 2% milk.
- Salt and Pepper: I use Kosher salt and black pepper.
- Pumpkin Pie Spice: You can use a store-bought blend or make my recipe for homemade pumpkin pie spice.
- Peas: Frozen peas are an optional addition to the pasta.
- Fettuccine: Use gluten free pasta if needed.
Clik here to view.
How To Make Pumpkin Alfredo Sauce
Here’s a look at how you’ll make this decadent sauce. Find the detailed instructions in the recipe card lower down.
- Cook the cauliflower. Place the cauliflower and broth in a saucepan and cook until the cauliflower is tender.
- Saute the onion. Heat the olive oil, then cook the onion until it’s soft. Stir in the garlic and sage and cook until fragrant.
Clik here to view.
Clik here to view.
- Place ingredients in a blender. Transfer the cauliflower and 1 cup of the cooking liquid along with the onion mixture, pumpkin, parmesan cheese, milk, and seasonings to a blender.
- Puree. Blend the sauce until smooth, then return it to the pot.
Clik here to view.
Clik here to view.
- Assemble. Stir in the peas and pasta.
- Toss. Now toss the pasta and sauce to coat it completely. Serve portions topped with more cheese!
Clik here to view.
Clik here to view.
Tips & Variations
Here are my best tips plus several variation suggestions to try when making pumpkin alfredo:
- Make it ahead: You can make the sauce up to 3 days in advance of when you plan to make pumpkin fettuccine alfredo. Follow the recipe instructions, then transfer the cooled sauce to an airtight container (I like a large glass jar with a tight-fitting lid) and store it in the fridge.
- Go dairy-free. If you need to make dairy-free pumpkin alfredo sauce, you can easily substitute the milk for non-dairy milk, and try a non-dairy cheese for the Parmesan. Alternatively, you could leave out the cheese and add a few extra cloves of garlic for more flavor.
- Try it with other pasta. While fettuccine is a classic accompaniment to alfredo sauce, you can use any other pasta you like. I recommend pairing pumpkin alfredo with a “nooks and crannies” pasta shape such as penne, ziti, or shells so that the sauce can fully integrate with the pasta.
- Add vegetables. I suggest frozen peas as an optional vegetable add-in to pumpkin alfredo, and when I want a pop of green I always add them. You can also add other vegetables. Some of my choices for additional veggies include sauteed mushrooms and red bell pepper, wilted baby spinach, and pan-fried asparagus.
- Stir in a protein. Up the ante with salty, chopped bacon! Or, add 1 cup of drained white beans to the pasta and sauce for a little extra vegetarian protein.
Clik here to view.
Proper Storage
Place cooled leftover pumpkin alfredo in an airtight container and store it in the fridge for up to 3 days. To reheat, place the pasta in a microwave-safe bowl and heat it for about 1 minute (more if needed) in the microwave until hot.
Clik here to view.
Make It A Meal
This delightfully rich pasta dish can be rounded out into a fuller meal with a side or two of vegetables, a salad, and more. Try pumpkin alfredo with:
- Salad. A fresh salad is a natural pairing with a richer main dish. My Harvest Salad adds some seasonal crunch, or try an Italian Chopped Salad if you also want to add more protein alongside pumpkin alfredo.
- Bread. Nibble on a batch of Gluten Free Garlic Breadsticks or enhance those fall flavors with some sage-infused Gluten Free Cornbread Muffins and Cranberry Orange Butter.
- Vegetables. The sky’s the limit when it comes to vegetable sides! Some of our family favorites include Parmesan Roast Broccoli, Roasted Asparagus, Roasted Cauliflower, or Honey Roasted Carrots.
- Chicken. Serve smaller portions of pumpkin fettuccine alfredo with chicken, like my Almond Crusted Chicken or Rosemary Balsamic Roast Chicken.
- Seafood. A piece of salmon is a lovely accompaniment to pasta. My Broiled Sesame Maple Salmon is a quick and easy choice. Or, use the method outlined in my Shrimp Alfredo recipe and add the shrimp to pumpkin alfredo.
More Pasta Recipes To Try
Image may be NSFW.
Clik here to view.![Peas peek out of a plate of pumpkin alfredo noodles.]()
Clik here to view.
Fettucine Pumpkin Alfredo
Pumpkin Alfredo combines a rich cauliflower sauce with autumn flavors of pumpkin and sage for a lighter version of the classic fettuccine alfredo.
Servings 8 servings
Calories 346kcal
Ingredients
- 4 cups cauliflower florets
- 4 cups vegetable or chicken broth
- 1 Tablespoon olive oil
- ½ medium sweet onion, chopped (about 1/2 cup)
- 1 clove garlic, minced or crushed
- 1 teaspoon dried sage
- 1 cup canned pumpkin puree (not pumpkin pie filling)
- 1 cup grated parmesan cheese
- 1 cup milk
- ½ teaspoon Kosher salt
- ½ teaspoon pepper
- ¼ teaspoon pumpkin pie spice
- ½ cup frozen peas, optional
- 1 pound fettuccine pasta, gluten free is needed, cooked slightly al dente
- Additional parmesan cheese, for serving
Instructions
- Combine the cauliflower and broth in a saucepan, cover, bring to a boil and cook for 8-10 minutes, until very tender. Set aside, reserving the cooking liquid.
- Meanwhile, heat the olive oil in a small pan over medium heat, add the onion, and cook for 3-5 minutes, until soft and translucent.
- Add the garlic and sage to the onion, cook for another minute or two, until fragrant, and set aside.
- Using a slotted spoon, transfer the cauliflower and 1 cup of the cooking liquid to a food processor or blender. Discard the remaining cooking liquid or save it if you want to thin out your sauce or to have on hand for reheating leftovers.
- Add the onion mixture, pumpkin, parmesan cheese, milk, salt, pepper, and pumpkin pie spice, and puree until smooth.
- Return the puree to the pot over medium low heat, add the peas, and heat until warmed, adding additional salt and pepper, if needed.
- Toss the pasta with the sauce, and serve with additional parmesan cheese, if desired.
Notes
Nutrition
Serving: 2cooked pasta plus sauce | Calories: 346kcal | Carbohydrates: 52g | Protein: 15g | Fat: 9g | Saturated Fat: 3g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.1g | Cholesterol: 63mg | Sodium: 845mg | Potassium: 487mg | Fiber: 5g | Sugar: 7g | Vitamin A: 5013IU | Vitamin C: 30mg | Calcium: 198mg | Iron: 2mg