Vegan Pumpkin Alfredo is the ultimate fall comfort food that’s equal parts creamy, cozy, and incredibly easy to make in just one pot. Whether you’re a seasoned plant-based pro or just experimenting with more dairy-free dinners, this recipe will quickly become your go-to for busy weeknights and chilly evenings. Rich pumpkin purée blends beautifully with aromatic herbs, velvety coconut milk, and umami-packed miso for a sauce that clings lovingly to your favorite pasta. Best of all? You’ll only need one pan from start to finish—because fewer dishes means more time to enjoy every flavorful bite.
Table of Contents
Why You’ll Love This One-Pot Vegan Pumpkin Alfredo
- All in One Pot
Say goodbye to sinkfuls of dishes—this entire meal cooks in a single pan, making cleanup fast and painless. - Rich, Creamy & Dairy-Free
Thanks to pumpkin purée, coconut milk, and a touch of miso, you get an ultra-luxurious sauce without a drop of dairy. - Fall Flavors in Every Bite
Earthy sage, rosemary, and a pinch of nutmeg give this dish that cozy autumn warmth that tastes like sweater weather. - Customizable & Allergy-Friendly
Gluten-free? No problem. Need nut-free? You’re covered. You can even bulk it up with plant-based sausage, peas, or tofu. - Weeknight-Friendly
From start to finish in just 45 minutes—this is a comforting dinner that fits your schedule.
Ingredients
Here’s everything you’ll need to make this flavorful Vegan Pumpkin Alfredo:
- 1/4 cup olive oil (or vegan butter for extra richness)
- 1 large yellow onion, diced
- 6 garlic cloves, minced
- 5 fresh sage leaves, finely chopped
- 1 sprig rosemary (or 2 small), leaves chopped (about 1/2 tbsp)
- 1 tbsp fresh thyme leaves, roughly chopped
- 1/4 cup all-purpose flour (use gluten-free if needed)
- 1 can (13.5 oz) lite coconut milk or unsweetened oat milk
- 1 1/2 cups pumpkin purée (not pumpkin pie filling)
- 3 1/4 cups low-sodium vegetable broth
- 1 1/2 tbsp white or yellow miso paste
- 1/4 cup nutritional yeast
- 1 1/2 tsp kosher salt (adjust to taste)
- 1/4 tsp ground nutmeg
- Freshly cracked black pepper, to taste
- 8 oz pasta of choice (fettuccine, penne, or gluten-free pasta)
- Optional garnishes: chopped parsley, vegan parmesan, or cashew parm
Instructions
Follow these simple steps to bring your Vegan Pumpkin Alfredo to life:
- Sauté the Aromatics
Heat olive oil in a large nonstick skillet or soup pot over medium heat. Add the diced onion and cook for 5–6 minutes until softened and lightly golden. - Add Herbs and Garlic
Stir in the minced garlic, chopped sage, rosemary, and thyme. Cook for another 2 minutes until fragrant. - Make the Roux
Lower the heat to medium-low. Add the flour and stir constantly for 1 minute until it forms a paste. - Pour in the Coconut Milk
Gradually whisk in the coconut milk in small amounts, stirring well to prevent lumps. Simmer for 2–3 minutes until slightly thickened. - Add Pumpkin and Spices
Stir in the pumpkin purée, salt, black pepper, and nutmeg. Use an immersion blender to blend the sauce directly in the pot until smooth. (A regular blender works too—just blend and return to the pot.) - Simmer with Pasta
Pour in the vegetable broth, miso paste, and nutritional yeast. Mix well. Add the pasta (break in half if using long noodles) and stir to submerge. - Cook Until Al Dente
Bring to a boil, then reduce to a rapid simmer. Stir frequently and cook for 18–20 minutes, or until the pasta is tender and the sauce thickens. - Final Touches
Taste and adjust seasoning if needed. Serve hot, garnished with parsley and vegan parmesan.
Recipe Details
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Total Time: 45 minutes
- Servings: 4 generous portions
- Course: Dinner
- Cuisine: Vegan / American
Nutrition Facts (per serving, approx.)
- Calories: 528 kcal
- Carbohydrates: 70 g
- Protein: 13 g
- Fat: 22 g
- Saturated Fat: 9 g
- Fiber: 8 g
- Sugar: 7 g
- Sodium: 728 mg
- Vitamin A: 14,389 IU
- Vitamin C: 11 mg
- Iron: 3 mg
- Calcium: 66 mg
- Potassium: 477 mg
Tips & Variations
1. Use Nonstick Cookware
A deep, nonstick skillet or soup pot is best for this dish. It prevents the pasta from sticking and allows the sauce to thicken properly. Avoid stainless steel or ceramic unless you’re okay with using more oil.
2. Stir Frequently
Since the pasta cooks directly in the sauce, stir it every 2–3 minutes to prevent sticking and uneven cooking. Use tongs or a pasta fork for easy tossing.
3. Pasta Choices
Short pasta like penne, rigatoni, or rotini works great and is easier to stir. If you use long pasta like fettuccine, break it in half before adding it to the pot.
4. Make It Gluten-Free
Swap in gluten-free pasta and use a gluten-free flour for the roux (like rice flour or a GF blend). Stirring becomes even more important with gluten-free noodles!
5. Plant Milk Options
Lite coconut milk is ideal for creaminess without heaviness. Unsweetened oat milk is a great alternative. Avoid almond milk—it’s too thin and may result in a watery sauce.
6. No Immersion Blender?
Transfer the sauce to a blender before adding the pasta. If skipping the blending step, expect a chunkier texture (still delicious, just different).
One-Pot Vegan Pumpkin Alfredo
Ingredients
Equipment
Method
- Sauté the Aromatics
- Heat olive oil in a large nonstick skillet or soup pot over medium heat. Add the diced onion and cook for 5–6 minutes until softened and lightly golden.
- Add Herbs and Garlic
- Stir in the minced garlic, chopped sage, rosemary, and thyme. Cook for another 2 minutes until fragrant.
- Make the Roux
- Lower the heat to medium-low. Add the flour and stir constantly for 1 minute until it forms a paste.
- Pour in the Coconut Milk
- Gradually whisk in the coconut milk in small amounts, stirring well to prevent lumps. Simmer for 2–3 minutes until slightly thickened.
- Add Pumpkin and Spices
- Stir in the pumpkin purée, salt, black pepper, and nutmeg. Use an immersion blender to blend the sauce directly in the pot until smooth. (A regular blender works too—just blend and return to the pot.)
- Simmer with Pasta
- Pour in the vegetable broth, miso paste, and nutritional yeast. Mix well. Add the pasta (break in half if using long noodles) and stir to submerge.
- Cook Until Al Dente
- Bring to a boil, then reduce to a rapid simmer. Stir frequently and cook for 18–20 minutes, or until the pasta is tender and the sauce thickens.
- Final Touches
- Taste and adjust seasoning if needed. Serve hot, garnished with parsley and vegan parmesan.
Notes
Conclusion
This Vegan Pumpkin Alfredo proves that comfort food can be both wholesome and incredibly satisfying. With just one pot and a handful of pantry staples, you get a rich, creamy, and deeply flavorful meal that tastes like fall in every bite. Whether you’re cooking for your family or hosting a cozy dinner with friends, this dish delivers all the indulgence of traditional Alfredo—minus the dairy and the dishes. Pair it with a crisp green salad or roasted vegetables for a well-rounded plant-based dinner.
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