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In this fall pasta recipe, pumpkin purée makes a rich, creamy sauce without the high fat and calories of heavy cream.

An immune-boosting powerhouse, nutrient-dense pumpkin is a great source of vitamins A and C, fiber and folate.

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  • 12 oz multigrain penne pasta
  • 1 Tbsp olive oil
  • 2 shallots, chopped
  • 4 garlic cloves, minced
  • 1 large tomato, diced
  • 1 can (15 oz) pumpkin purée
  • 2 tsp chopped fresh sage
  • 1/4 tsp ground nutmeg
  • 1/8 tsp salt
  • Black pepper to taste
  • 1/4 tsp crushed red pepper flakes (optional)
  • 4 cups arugula
  • 2 oz grated Parmesan cheese (optional)


  • In a large pot, cook the pasta according to package directions. Drain and set aside.
  • In a large skillet, heat the olive oil over medium-high heat. Add the shallots and cook for 5 minutes, or until softened. Add the garlic and cook for 1 minute, or until fragrant. Add in the tomato and cook for 5 minutes, stirring occasionally. Add the pumpkin purée, sage, nutmeg, salt, black pepper and red-pepper flakes, if using, and cook for 10 minutes, or until heated through.
  • Pour the pumpkin sauce over the pasta and toss to mix. Add the arugula and toss to combine. If desired, just before serving, add the Parmesan cheese and stir to combine.

Nutrition Facts

Serving size:

  • 1 cup
Per Serving:
Calories: 295
Fat: 6g
Saturated Fat: 2g
Cholesterol: 8mg
Sodium: 202mg
Carbohydrates: 50g
Fiber: 8g
Protein: 10g
Serves 6