Pumpkin Alfredo

Pumpkin Alfredo

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Alfredo is quite possibly my most favorite way to dress up pasta. Unfortunately, I have developed a sensitivity to dairy, so I need to reduce the dairy load of my dishes as much as possible. One way to do this for this particular dish, is to replace the heavy cream with almond milk. This pumpkin alfredo is a great alternative to traditional alfredo, because it’s lower in dairy (and saturated fat!) while still retaining the creaminess one would expect. I also decided to use black bean pasta to make the dish gluten free as well :). Pumpkin alfredo is also a great dish during the Fall season when pumpkins are abundant. If you’re up for a fun twist on traditional alfredo, then give this recipe a try. You won’t be disappointed! ūüôā

What is in an Alfredo sauce?

An alfredo sauce is a basic white sauce consisting of butter, heavy cream, and Parmesan cheese. However, in this recipe we will be replacing the heavy cream with milk (I used unsweetened almond milk) to make the dish a lot healthier :).

How do you make Alfredo sauce thicker?

For this recipe, you can keep it on the thicker side by adding in less milk and reserved pasta water. If you accidentally add too much, you can always thicken it back up by adding in more pumpkin or Parmesan cheese.

How do you thin out Alfredo sauce?

For this recipe, you can thin out the alfredo sauce with either milk or reserved pasta water.

How To Make Pumpkin Alfredo

1. Cook pasta in salted water until al dente (per package instructions). Drain pasta, reserving a ladle amount of starch water. The importance of the starch water is that when added to the alfredo sauce, it will help the sauce bind to the pasta.

Drained black bean ziti in a stainless steel sieve. A small glass bowl of reserved pasta water sits on the right.

2. Melt butter over low-medium heat in a pan. Stir in garlic and cook for about a minute, or until fragrant.

Minced garlic after cooking it in butter in a large stainless steel frying pan.

3. Add milk (I used unsweetened almond milk), pumpkin, nutmeg, parsley, Parmesan, salt, pepper, and a few tablespoons of the reserved pasta water to the pan. Stir until combined. Heat sauce over medium heat with occasional stirring until the cheese is melted. If the sauce is too thick, add in some of the reserved pasta water a little bit at a time, until the desired consistency is achieved (I like my sauce on the thicker side).

The addition of milk, pumpkin, parsley, nutmeg, grated Parmesan, salt, and pepper to the large stainless steel frying pan.Pumpkin alfredo sauce after heating it through and melting the cheese.

4. Add pasta to the sauce, and cook over medium-high heat until sauce is smooth and pasta is well coated; about 1-2 minutes. Garnish with fresh chopped parsley and fresh grated Parmesan if desired.

Addition of cooked black bean ziti to the pumpkin alfredo sauce. Pasta is mixed in with the sauce so that everything is coated. The dish is garnished with sprinkle Parmesan cheese and a sprig of parsley.

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Pumpkin alfredo on a white plate on a white marble background. The pumpkin alfredo is garnished with a sprig of parsley and grated Parmesan. To the left is a small black bowl with grated Parmesan. Behind the plate is a pumpkin and a bunch of parsley. This is the horizontal image.
5 from 6 votes
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Pumpkin Alfredo

This pumpkin alfredo is a fun twist on classic alfredo. Because the heavy cream is replaced with pumpkin, this version is much healthier.

Course Dinner
Cuisine American
Keyword alfredo recipe, pasta sauce, pumpkin alfredo
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Servings 5 people
Calories 348 kcal
Author The Panicked Foodie

Ingredients

  • 10 oz. any pasta of your choice
  • 4 tablespoons butter
  • 2 garlic cloves, minced
  • 1/3-1/2 cup any milk of your choice (I used unsweetened almond milk)
  • 1 cup pumpkin puree
  • 1/8 teaspoon nutmeg
  • 1/2 teaspoon parsley flakes
  • 1/2 cup freshly grated Parmesan cheese + extra for garnish
  • Freshly ground Himalayan pink salt and freshly ground black pepper to taste
  • Fresh chopped parsley to garnish

Instructions

  1. Cook pasta in salted water until al dente (per package instructions). Drain pasta, reserving a ladle amount of starch water.

  2. Melt butter over low-medium heat in a pan. Stir in garlic and cook for about a minute, or until fragrant. 

  3. Add milk, pumpkin, nutmeg, parsley, Parmesan, salt, pepper, and a few tablespoons of the reserved pasta water to the pan. Stir until combined. Heat sauce over medium heat with occasional stirring until the cheese is melted. If the sauce is too thick, add in some of the reserved pasta water a little bit at a time, until the desired consistency is achieved.

  4. Add pasta to the sauce, and cook over medium-high heat until sauce is smooth and pasta is well coated; about 1-2 minutes. Garnish with fresh chopped parsley and fresh grated Parmesan if desired.

Recipe Notes

Credit: Recipe heavily adapted from Kristin at Yellow Bliss Road.

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Looking for a fun twist on classic alfredo? Then give this pumpkin alfredo a try! The pumpkin replaces the heavy cream in this dish, which makes the dish much healthier without sacrificing creaminess. This is a great dish for the fall, when pumpkins are abundant! #thepanickedfoodie #pumpkinalfredo #easypumpkinalfredo #falldinnerrecipes #pastarecipes #pumpkin #dinner #vegetarianrecipes


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