This Vegan Pumpkin Cream Pasta is the perfect combination of creamy, savory, and satisfying. With its rich pumpkin sauce and warming spices, this dish is perfect for cozy evenings or a quick, wholesome meal. It’s a nutritious, dairy-free, and plant-based alternative to traditional creamy pasta dishes, making it a go-to for both comfort food lovers and healthy eaters.
Why This Recipe is Great for Weight Loss
This pasta is light yet filling, making it a great option if you’re looking to eat healthier while still enjoying a satisfying meal. The pumpkin puree is naturally low in calories but high in fiber and vitamins, helping you stay full longer without unnecessary fats or sugars. Using coconut cream instead of dairy-based creams keeps it plant-based and gut-friendly while still providing a rich, velvety texture.
This recipe is also easy to portion for meal prep, so you can enjoy a balanced meal without overindulging. Swapping regular pasta for gluten-free or high-protein pasta can further support weight loss and overall health goals.
Health Benefits of Vegan Pumpkin Cream Pasta
- Rich in Fiber – Pumpkin and whole-grain pasta provide fiber, which aids digestion and helps regulate blood sugar levels.
- Dairy-Free & Gut-Friendly – Coconut cream offers a creamy texture without dairy, making this dish easier to digest for those with lactose sensitivities.
- Packed with Vitamins & Antioxidants – Pumpkin is high in vitamin A, which supports eye health and boosts immunity.
- Healthy Fats for Satiety – Olive oil and coconut cream add good fats that keep you full while supporting heart health.
- Anti-Inflammatory Properties – Ingredients like smoked paprika, nutmeg, and garlic have natural anti-inflammatory benefits.
Diets This Recipe Supports
This Vegan Pumpkin Cream Pasta is naturally adaptable to different dietary needs:
- Vegan & Vegetarian – 100 percent plant-based with no animal products.
- Dairy-Free – Made with coconut cream instead of dairy-based cream.
- Gluten-Free Adaptable – Use gluten-free pasta for a fully gluten-free meal.
- Low-Calorie – Lighter than traditional cream-based pasta dishes.
- Meal Prep & Freezer-Friendly – Store for easy reheating and meal prep.
Vegan Pumpkin Cream Pasta (Reader Recipe)
Ingredients
- 12 oz tube pasta rigatoni, penne, or oriti
- 1 cup canned pumpkin puree unsweetened
- 1 cup coconut cream or any plant-based cream
- ½ cup vegetable broth
- 2 tbsp olive oil
- 3 garlic cloves minced
- 1 small onion finely chopped
- 1 tsp smoked paprika
- ¼ tsp ground nutmeg
- 2 tbsp Bacony Bits or more for topping
- 2 tbsp nutritional yeast optional, for cheesy flavor
- ½ Salt adjust to taste
- ½ Pepper adjust to taste
- Fresh parsley or sage for garnish
- Vegan parmesan optional
Instructions
- Cook the pasta by bringing a large pot of salted water to a boil. Cook the tube pasta according to package instructions until al dente. Drain and set aside.
- Heat olive oil in a large pan over medium heat. Add minced garlic and chopped onion, then sauté for 3 to 4 minutes until softened and fragrant.
- Stir in smoked paprika and ground nutmeg and cook for 1 minute to enhance the flavors.
- Add pumpkin puree, coconut cream, and vegetable broth to the pan. Stir well and let the sauce simmer for 5 to 7 minutes, stirring occasionally, until it thickens slightly. Season with salt, pepper, and nutritional yeast if using.
- Add the cooked pasta to the sauce and toss until evenly coated.
- Top with Bacony Bits and garnish with fresh parsley or sage. Sprinkle with vegan parmesan if desired, then serve immediately.
WW Program 2025
The WW program updated for 2025. Use the “Add recipe from the web” feature if needed for points. -Sara
Click here for the FREE 3 Day Meal Plan featured in Woman’s World magazine.
Notes
Nutrition
Thank you to reader Jannaly Gardcia for submitting this recipe. Do you have a recipe to share? Click here to submit a recipe.
More Healthy Weight Loss Recipes For You:
The Holy Mess Hearty Vegetarian Chili (with Beans & Grains)
Easy Weight Watchers Bean Burger Recipe
Copycat Aldi Brownie Batter Hummus Recipe with Easy Step by Step Photo Instructions
Weight Watchers Zero Point Taco Soup Recipe — Healthy & Easy
Leave a Reply