Creamy Vegan Pumpkin Pasta (oil-free)

Hi friends!

If you’ve been on the hunt for an amazing plant-based pasta recipe that is truly mouth-watering, stop right here! Creamy vegan pumpkin pasta is here just in time for the holidays!

Made with pumpkin, cashews, cauliflower and spices, this is simple yet amazingly healthy and delicious. Sprinkled with sage on top your guests will be BEYOND impressed with this pumpkin penne pasta. 

Creamy Vegan Pumpkin Pasta

The best thing about this recipe is that you blend the sauce in a blender! That’s it! How easy is that?! I can’t get over how creamy this turned out…amazing how you can create this texture with just veggies, nuts and spices!

Your Thanksgiving and holidays feasts will be complete once you add this to the menu!

Creamy Vegan Pumpkin Pasta

In addition to the holidays, you could make this dish to take to a potluck, to impress your partner, or even just to have for the week – it’s a great meal to meal prep.

Pro tip: if you are going to meal-prep, make sure to leave the sauce separate from the pasta then heat it up with the pasta as you eat it throughout the week. Creamy Vegan Pumpkin Pasta

One helpful tip: use unsweetened canned pumpkin, they sell it everywhere during the holiday season! It’s much easier than getting a whole pumpkin and cutting + steaming it.

Creamy Vegan Pumpkin Pasta

Common Questions:

  1. Can I make this recipe without a Vitamix? I recommend getting a high-speed blender like a Vitamix. It makes the sauce 100% smooth without any lumps or bumps. You can try making it in a different blender, but for this recipe it will come out best in a powerful blender like Vitamix or Blend Tec.
  2. Will my guests know this is vegan? I have tested this recipe on vegans and non-vegans – both absolutely loved it and gave it the thumbs up of approval.
  3. Can I use sweet potato instead of pumpkin? YES! You can definitely use sweet potato if you can’t find pumpkin puree. just make sure to boil it with the cauliflower and cashews.
  4. Will this recipe make enough?! This will feed a lot of hungry mouths. It makes about 6-8 servings if you have other dishes along with it.
  5. Where can I find nutritional yeast? Trader Joe’s, Whole Foods, your local health food store or Amazon are all great options for finding it.

Creamy Vegan Pumpkin Pasta

This creamy vegan pumpkin pasta is:









Creamy Vegan Pumpkin Pasta

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Be sure to rate, comment and give me feedback if you end up making this delicious creamy vegan pumpkin pasta recipe.

Creamy Vegan Pumpkin Pasta

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Creamy Vegan Pumpkin Pasta (oil-free)

Creamy, delicious, warm, comforting vegan pumpkin pasta that's 100% plant-based and made with no oil. Perfect for the colder weather and the holidays!
prep time 10 minutes
cook time 15 minutes
total time 25 minutes

the ingredients

  • 16 oz box of pasta I used penne
  • 1/2 cup raw cashews
  • 2 cups cauliflower
  • 2 cups cooking liquid save this from boiling cauliflower and cashews
  • 1 cup pumpkin puree 100% pumpkin, not pumpkin pie filling
  • 1/4 cup nutritional yeast
  • 1.5 tsp salt
  • 1 tsp black pepper
  • 1 tsp garlic powder
  • fresh sage to garnish adds great flavor


  • Make pasta and set aside. Bring a pot of water to a boil and boil the cauliflower and cashews for about 10 minutes, until soft.
  • Add the cauliflower, cashews, cooking water, pumpkin puree, nutritional yeast, salt, pepper, and garlic into a high speed blender like a Vitamix. Blend until completely smooth!
  • Stir the pumpkin sauce into pasta, top with fresh sage ribbons and serve hot off the stove! 

In good health,


Danielle Brown

Hi! I’m Danielle Brown, the face behind HealthyGirl Kitchen! I share easy, approachable plant-based recipes that are not only healthy but taste amazing. Follow me on Instagram, TikTok, and Facebook for free vegan meal ideas, recipes and healthygirl tips.

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  1. Terri Abrahamson says:

    How much of the water do you mix in the blender with the items? It just says cook the pasta in water and then add the cauliflower at Cetera but it doesn’t say how much water. I don’t wanted to get too thin. Thanks!

    1. Danielle Keith says:

      You add 2 cups of the cauliflower cooking liquid into the blender when it’s done cooking.

      Boil the cauliflower and cashews in about 4 cups of water. If there somehow isn’t enough cooking liquid left for the recipe just add regular water or almond milk.

  2. Mignon Hunter says:

    Hey there – great recipe
    I was wondering, did you try more nutritional yeast??? I was wondering why it’s only 1/4 cup for the whole recipe …5 stars

    1. Danielle Keith says:

      You can add more nutritional yeast if you’d like.

  3. Jordan says:

    Can a food processor work in lieu of a blender?

    1. Danielle Keith says:

      It won’t make it as smooth and it should be.

  4. Karo says:

    SO GOOD! My family — kid and adults alike — absolutely loved this recipe last night. I stored leftovers together (sauce mixed in w/pasta) and it is even good cold right out of the fridge…even more of the pumpkin flavor comes through and it is super savory. Thanks for the great recipe!5 stars

  5. Kristen says:

    Just made this…it is SOOO GOOD!! I didn’t quite have enough cauliflower so I added a Yukon gold potato. This will be in the regular rotation for sure!5 stars

    1. Danielle Keith says:

      Omg I’m so glad!!! Thank you for your kind feedback.

      1. Kristen says:

        Also, I discovered that the sauce is an amazing substitute for my holiday cheesy hashbrown potatoes. Add the sauce to frozen hash browns, perhaps a bit more salt and seasoning, some green onions, top with vegan cheese and fried onion if you choose. I’ve made it 4 times in 3 days 🤣

  6. Kel says:

    Can you use fresh garlic instead of powder and if so, how many cloves would you suggest? Thanks!

    1. Danielle Keith says:

      Yes! Use 3-4!

  7. Nancy Lillis says:

    This is mind-blowing! Delicious! Both of my teenage kids (one a serious meat eater) loved this pasta! Thank you!5 stars

  8. Malini says:

    Hi, can I leave out the nutritional yeast?

  9. Margi says:

    I made this today – delicious!

  10. Teena says:

    How can I make this recipe nut-free? What purpose do the cashews serve?

    1. Danielle Keith says:

      The cashews make it thick and creamy – use almonds or sunflower seeds instead. You could even try tofu!

      1. K says:

        Would coconut milk work?

  11. Daisy says:

    This was very good! I did add 1/4 hemp seeds and 1 tbsp of Dijon mustard to my sauce before blending everything together. My teen son and hubby were both very happy with this “Mac and no cheese”.
    Thanks for sharing this recipe5 stars

  12. BS says:

    How would this be without the nutritional yeast? Could I just leave it out or is there something you would suggest as a substitute? I’ve tried it many times in various recipes and just can’t stand the flavor of it.

    1. Danielle Keith says:

      just omit! add extra garlic and salt and pepper

  13. Sarah Rumney says:

    OMG! This pasta is so yummy and comforting! I made it in my food processor since I don’t have a high speed blender, and it was still pretty creamy. If you are looking for a dish for non-vegans, look no further!5 stars

  14. Fastbunnie says:

    Could you sub pumpkin purée for tomato paste or sauce?5 stars

  15. Kathy Richards says:

    This was AMAZING! I’ve tried a lot of different plant based pasta sauce recipes….this is wayyyyy up to the top. Simple, but delicious! Thanks.5 stars