Rich and Creamy Pumpkin Alfredo

A rich and creamy pumpkin alfredo recipe using canned pumpkin, cream and garlic. This pasta sauce is absolute perfection!

We love pasta around these parts. I know you’ll enjoy 30 Minute Simple Roasted Tomato and Sausage Pasta, Garden Vegetable Pasta and One Pot Pasta Primavera.

Pumpkin Alfredo Image

Rich and Creamy Pumpkin Alfredo

Few things are more glorious than sitting down to a bowl of rich and creamy pasta. This meal is going to be making an appearance on your table over and over again for a few reasons. It’s total “comfort food” in the fact that it’s pasta covered in creamy, garlicky goodness. It just plain tastes good, all day every day. You are also going to love the fact that this main dish comes together in about 20 minutes. You can cook the pasta while you stir together the sauce and you’ll be eating before you know it. Pumpkin alfredo is also great because it only has 5 ingredients! Plus, it’s meatless which is easy on the budget. Sign. Me. Up.

I love that this recipe contains pumpkin! Pumpkin is one of those superfood kind of vegetables that I just can’t get enough of. Throw it in some pasta and I’m sold. Pumpkin is rich in potassium. Cup for cup, it actually has more than bananas. It’s also a pretty good source of vitamin C, making it a good immune system booster. Did I mention it’s packed with fiber, and vitamin A?

I can’t wait for you to try this recipe because I know you are going to love it!

This recipe is part of Pumpkin Week that I’m doing with Emily from One Lovely Life. We are sharing a new pumpkin recipe every day this week. Check out her here loaded vegan quesadillas here. Don’t they look awesome?

Rich & Creamy Pumpkin Alfredo Sauce | Easy Pumpkin Pasta Recipe

Does it matter if I buy store bought pumpkin puree?

I’d use store-bought canned pumpkin puree (the kind without any added ingredients or spices) for ease of cooking but you can totally use  this homemade pumpkin puree – it’s up to you!

How can I make this dish healthier?

If you’d like to make a little bit lighter version of this dish, you can halve the cream and use half and half for the rest.

What does I serve alfredo with?

You can serve this delicious pumpkin alfredo over just about anything you like, including gluten-free pasta, homemade pumpkin noodles, zucchini noodles, or cooked spaghetti squash. It’s great on everything.

If I don’t love pumpkin, will I like this recipe?

It’s doesn’t taste overly pumpkin-y but the pumpkin makes the sauce a glorious, cheesy orange color. My kids just thought it was cheesy noodles and didn’t even ask me why it was orange. Hidden veggies = mom win!

Why should I use a cast iron skillet?

I like making this recipe in my cast iron skillet because the even heat doesn’t scorch my butter and garlic.

Rich & Creamy Pumpkin Alfredo Sauce | Easy Pumpkin Pasta Recipe

Pumpkin Alfredo Image

Rich and Creamy Pumpkin Alfredo

  • Author: Melissa Griffiths-Bless this Mess
  • Prep Time: 5 min
  • Cook Time: 10 min
  • Total Time: 15 minutes
  • Yield: Serves 4 to 6 1x


A rich and creamy pumpkin alfredo recipe using canned pumpkin, cream and garlic. This pasta sauce is absolute perfection!



  • 1216 ounces pasta
  • 3 tablespoons butter
  • 35 cloves garlic, minced
  • 1 cup pumpkin puree
  • 2 cups heavy cream
  • 1 cup grated Parmesan cheese
  • salt and pepper to taste


  1. Bring a large pot of water to a boil and cook the pasta al dente according to the package directions. Reserve 1 cup of the water that the pasta cooked in, and then drain and set the pasta aside.
  2. Preheat a large skillet over medium heat. Add the butter.
  3. When the butter is melted, add the garlic and cook just until fragrant, about 30 seconds.
  4. Stir in the pumpkin puree and the heavy cream.
  5. Bring the mixture to a light simmer and add the Parmesan cheese.
  6. Cook, stirring very often, until the cheese melts and the mixture starts to thicken slightly, about 5 minutes.
  7. Add the cooked pasta to the sauce and stir to combine. If the sauce is too thick, add some of the reserved pasta water until it reaches a creamy consistency that coats the pasta. Add salt and pepper to taste. Serve right away.


  • Don’t be shy about salt in this recipe. I added about a teaspoon of kosher salt.
  • Category: Pasta
  • Method: Stove
  • Cuisine: American
Nutrition Information: YIELD: 5
Amount Per Serving: Calories: 743.9 Fat: 48.5g Cholesterol: 143.1mg Sodium: 426.7mg Carbohydrates: 54.9g Sugars: 4.4g Protein: 24g Vitamin A: 883.2µg Vitamin C: 3.2mg

Keywords: pasta sauce recipe, homemade alfredo sauce, easy pumpkin recipe, easy homemade alfredo sauce, homemade alfredo sauce recipe, alfredo sauce recipe, best alfredo sauce recipe, how to make alfredo sauce, how to make homemade alfredo sauce

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Recipe inspired by and slightly adapted from Pinch of Yum.

Other pasta recipes that I love include:

I know you and yours will love this  rich and creamy pumpkin alfredo. This pasta sauce is absolute perfection! You’ll want seconds every time.

Thick and creamy pumpkin alfredo using canned pumpkin, cream, and garlic makes the perfect sauce for pasta.

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deb c

Oh YUMMY! I actually had to make some changes since I was sharing this. It had to be low fat…..found a great recipe that used 2%, cottage cheese and cornstarch to create the heavy cream “feel”. I don’t know how it really compares to your dish, but what I created definitely made me think “Wow, I am making this again and again!” Pumpkin, garlic and parmesan together are magical! Hubby had no clue he just ate a vegetable and she loved it! Thank ya!!!!


What could you use instead of heavy cream?

Mary Kay

I’m thinking of using part Greek yogurt.


Pumpkin alfredo sounds like heaven!

Bless This Mess - About Me

I’m Melissa, and I want to help you feed your family wholesome food.

As a hobby farmer and mom of five, I’m all about keeping it simple in the kitchen. I want healthy meals that feed my family well, and then I want to get back to my (messy) life. Let’s work together to find something yummy for your dinner table.