I eat a LOT of tomato sauce. Not just on pasta. On everything…Toast? Crackers? Sautéed vegetables? Eggs? You name it, I have eaten tomato sauce on it. So naturally sometimes I get a little tired of tomato sauce on pasta and go looking for something a little different.

This pasta sauce has all the creaminess of a decadent Alfredo with all the health benefits of rich pumpkin and the warmth of a cozy fall afternoon.

For some people (especially those with conditions like arthritis) tomatoes can actually be quite inflammatory. They are part of a family of vegetables called Nightshades which contain a compound called Solanin – Solanin is pro-inflammatory to people with inflammatory conditions. Other vegetables in this family include potatoes, eggplants and peppers.

All of this is to say, this PUMPKIN sauce is the best go-to option for those who cannot eat tomatoes. Not only is pumpkin delicious and rich, but its packed with health benefits

  • It is extremely heart healthy due to the presence of potassium, fiber and vitamin C
  • It is high in preformed vitamin A (beta-carotene) which when consumed regularly has been shown to reduce the risk of cancer (and is awesome of eye health!)
  • It is high in iron which helps carry oxygen around the body and prevents anemia
  • It is super high in fiber to keep that digestion working perfectly!


you can roast and puree your own pumpkin but for a quick alternative, I use this organic pureed pumpkin. Make sure you do NOT buy pumpkin pie filling as it is sweetened! Just plain organic pureed pumpkin.


This is my go-to pasta. It’s made out of quinoa and rice so is naturally gluten free and high in protein! (Not sponsored. I just really love this pasta)


all good sauces begin with onions and garlic


Can I swim in that?




  • 3 cups uncooked quinoa or rice pasta
  • 1/2 white onion
  • 1 clove garlic
  • 2 cups pureed pumpkin
  • 1/2 tsp dried thyme
  • 1/2 tsp dried oregano
  • 1/4 tsp nutmeg
  • 1/2 cup reserved pasta water
  • OPTIONAL: 1/4 cup goat cheese
  • 1/2 tsp sea salt
  • Cracked black pepper


  • In a large pot of salted boiling water, cook the pasta according to package directions. When it is done cooking, reserve 1/2 cup of the starchy pasta water.
  • While the pasta cooks, prepare the sauce. In a saucepan, cook the onions over medium until translucent. Using a microplane, grate in 1 clove of garlic. Saute for 1 minute.
  • Add the pumpkin puree along with the spices: salt, pepper thyme, oregano, nutmeg.
  • Once the pasta is al dente, add it to the sauce along with the reserved 1/2 cup of pasta water and turn heat to low. Stir to combine until pasta is coated in the sauce. Add the goat cheese if using and fold in gently. Taste and season with more sea salt or pepper if desired.
  • Remove from heat, sprinkle some more thyme on top and serve!

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