Butternut Pumpkin Pasta combines where roasted pumpkin, yoghurt and herb blend into a luscious pasta sauce without cream. This creamy pumpkin pasta gets its richness from Greek yoghurt, making it a lighter yet equally delicious alternative. Perfect for cozy dinners or meal prep, this dish combines the best of roasted pumpkin pasta and butternut squash pasta for a satisfying meal.
If you're a fan of a thick Pumpkin Soup or my Pumpkin and Sage Risotto, then this is a recipe that should be next on your meal prep list. It's creamy element comes from Greek yoghurt instead of heavy creams which makes it a perfect work lunch recipe to have all week long.
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Why you'll love this recipe
Healthy and light. Using Greek yoghurt instead of cream, this butternut pumpkin pasta is a healthier alternative without sacrificing creamy texture, perfect for meal prep.
Flavour-packed. The roasted pumpkin with the herbs brings out a deep, savoury flavour that pairs perfectly with pasta.
Meal prep friendly. Because there's so much flavour packed into the roasted pumpkin sauce, it gets better the day after making it.
Ingredients
Butternut Pumpkin. Butternut pumpkin provides the rich base for a pumpkin soup pasta sauce. You can adjust the type of pumpkin you have to what is available in your area (just note the roasting time and flavour may be adjusted).
Garlic and onion. Garlic and brown onion are the base flavours to any good soup, so of course they make their way into this pumpkin soup inspired pasta sauce.
Cumin. Cumin adds a warm, earthy flavour that complements the sweetness of the pumpkin in this savory pumpkin sauce.
Oregano. Oregano provides a fragrant, herbaceous note to the creamy pumpkin pasta.
Paprika. Paprika gives a mild spiciness and a rich colour to the butternut pumpkin pasta sauce.
Greek Yogurt. Greek yogurt adds a creamy texture and tangy flavour to the roasted pumpkin pasta, replacing traditional cream.
Milk. Milk helps to thin the sauce to the desired consistency, making it smooth and velvety.
Pasta. Pasta serves as the perfect vehicle for the creamy and flavourful butternut pumpkin sauce.
Please check the recipe card for full list of ingredients and quantity. See below for substitutions and variations.
How to make pumpkin pasta sauce
- Prepare vegetables for roasting
Add the cubed butternut pumpkin, peeled garlic cloves, and quartered brown onion to a baking tray. Drizzle with olive oil and sprinkle with cumin, oregano, and paprika, ensuring the vegetables are well coated with the oil and spices.
- Roast vegetables
Bake for 45 minutes @180C or until the pumpkin is soft and caramelized at the edges. Remove from the oven and set aside to cool before making your pumpkin pasta sauce.
- Cook pasta
While the vegetables are roasting, cook the pasta according to the packet instructions until al dente (for meal prep - decrease 1-2 minutes from the packet time). Remember to reserve ¼ cup of the pasta water before draining.
- Blend pumpkin pasta sauce
Once the vegetables have cooled slightly, transfer them to a blender or food processor. Add the reserved pasta water, Greek yogurt, and milk. Blend until the mixture is smooth and creamy, creating a luscious butternut pumpkin sauce.
- Combine and serve
Combine the cooked pasta with the creamy pumpkin sauce, stirring until the pasta is well coated. Serve immediately, topped with your choice of extras, such as freshly grated Parmesan cheese, chopped fresh herbs, or a sprinkle of chili flakes for a bit of heat.
Top Tip
Just like how you can add extra veg to pumpkin soup (like my Carrot and Pumpkin Soup, or Pumpkin and Potato Soup), feel free to add in extra veg to the roasted pumpkin pasta sauce.
Substitutions and variations
Pumpkin/Squash types. You can use different types of pumpkin or squash, such as acorn squash or kabocha, for this Butternut Pumpkin Pasta; each variety will add its own unique flavour and texture to the roasted pumpkin pasta sauce. The roasting time might vary so keep an eye on the pumpkin and it will be soft and golden when done.
Greek yogurt. If you prefer a dairy-free option, you can substitute Greek yogurt with coconut yogurt or a vegan yogurt alternative, maintaining the creamy texture and tangy flavor of the creamy pumpkin pasta. Alternatively, add more milk (dairy or soy)
Add protein. To make this Butternut Pumpkin Pasta more filling, consider adding grilled chicken, sautéed shrimp, or crispy tofu, which will complement the savory pumpkin sauce and add a satisfying protein boost.
Meal prep and leftovers
Meal prepping Butternut Pumpkin Pasta is a great way to ensure you have a delicious and nutritious meal ready to go during busy weeks. This creamy pumpkin pasta dish can be easily portioned out and stored for later use.
If you know you're having this butternut pumpkin pasta for a meal prep, undercook your pasta by 1-2 minutes. This will ensure it doesn't go mushy when reheated.
Storing
Allow the pumpkin pasta to cool at room temperature (no more than 2 hours for food safety), then store your pasta and butternut squash dish in airtight containers in the refrigerator for up to 5 days. Ensure the containers are properly sealed to maintain freshness.
Reheating
Before reheating, add a splash of milk or water to the butternut squash pasta sauce. This will help the creamy pumpkin pasta sauce maintain its texture.
Reheat in the microwave on 1 minute intervals, stirring after the first interval when the sauce has been slightly heated (don't try it before). Repeat until heated through (approx. 3 minutes).
Freezing
For longer storage, freeze individual portions in freezer-safe containers for up to 6 months. Thaw overnight in the refrigerator before reheating. Adding a bit of extra sauce when reheating can help maintain the butternut pumpkin pasta dish’s creamy consistency.
If you want more meal prep information, check out my Meal Prep for Beginners post and my Meal Prep Basics E-Book.
FAQs
Yes, you can use Greek yoghurt instead of heavy cream in pasta sauce to create a creamy and tangy flavour while reducing the fat content. Traditionally, recipes for butternut pumpkin pasta use heavy creams whereas I've opted for Greek yoghurt to make it a meal prep friendly dish.
Yes, you can cook yoghurt in sauce, but it’s important to use Greek yoghurt for its thicker consistency and to cook it over low heat to prevent curdling, ensuring a smooth and creamy Butternut Pumpkin Pasta sauce. As mentioned in the instructions, I've recommended allowing the vegetables to cool slightly before blending, this should help prevent the yoghurt from curdling.
To prevent yoghurt from curdling when cooking, use full-fat Greek yoghurt, cook over low heat, and avoid bringing it to a rapid boil. If you can't allow the vegetables to cool in this recipe, try adding a small amount of starch, like cornstarch, to the yoghurt before adding it to the sauce can also help maintain a smooth consistency in your Butternut Pumpkin Pasta.
Other pasta dishes you'll love
I hope you enjoy this as much as I do - Love & Pasta, Lauren x
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Recipe
Butternut Pumpkin Pasta Sauce without Cream
Ingredients
- ½ butternut pumpkin skin removed and cubed (See Note 1)
- 6 cloves garlic peeled
- 1 brown onion quartered
- 2 teaspoon olive oil
- 2 teaspoon cumin
- 2 teaspoon oregano dried
- 1 teaspoon paprika
- 300 g plain Greek yoghurt (See Note 2)
- ½ cup dairy milk or soy milk (See Note 3)
- 400 g pasta of choice
Instructions
- Preheat your oven to 180°C (350°F).
- Add pumpkin, garlic and onion to a baking tray and coat with the olive oil and spices. Bake for 45 minutes or until pumpkin is soft. Let cool slightly.
- Cook pasta according to packet instructions, reserving ¼ cup pasta water.
- Add pasta water, baked vegetables, yoghurt and milk to a blender or food processor and blend until smooth.
- Add to cooked pasta and top with your choice of extras
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