Healthy Creamy Kabocha Pumpkin Pasta

Nutriscore Rating: 73/100

Indulge in the cozy, wholesome flavors of this Healthy Creamy Kabocha Pumpkin Pasta, a deliciously satisfying dish that’s as comforting as it is nourishing. Roasted kabocha pumpkin takes center stage, blended into a velvety sauce with almond milk, nutritional yeast, and a hint of garlic, delivering a luscious, dairy-free creaminess. This plant-based pasta recipe is bursting with autumnal flavors, enhanced by aromatic dried thyme and a touch of black pepper. Perfect for weeknight dinners, it's ready in just 45 minutes and pairs beautifully with your favorite pasta shape, whether it’s penne, fettuccine, or fusilli. Serve it as-is or garnish with fresh spinach and parsley for a pop of color and freshness. Packed with wholesome ingredients and sneaky veggies, this dish is both comforting and healthy—perfect for cozy nights or entertaining.

Recipe Information

• Prep Time: 15 min
• Cook Time: 30 min
• Total Time: 45 min
• Servings: 4 servings
• Difficulty: Medium

🥘 Ingredients

12 items

• 1 small (about 2 lbs) Kabocha pumpkin
• 2 tablespoons Olive oil
• 1 teaspoon Salt
• 0.5 teaspoon Black pepper
• 1 teaspoon Dried thyme
• 2 large Garlic cloves
• 1 cup Vegetable broth
• 1 cup Unsweetened almond milk (or other plant-based milk)
• 2 tablespoons Nutritional yeast
• 12 ounces Pasta of choice (e.g., penne, fettuccine, or fusilli)
• 2 cups Spinach (optional, for garnish)
• 2 tablespoons Fresh parsley (optional, for garnish)

📝 Instructions

10 steps

1. Preheat your oven to 400°F (200°C). Line a baking sheet with parchment paper.

2. Carefully cut the kabocha pumpkin in half and scoop out the seeds. Cut the pumpkin into small wedges (no need to peel the skin).

3. Place the kabocha pumpkin wedges on the prepared baking sheet. Drizzle with 1 tablespoon of olive oil and sprinkle with 1/2 teaspoon of salt, 1/4 teaspoon of black pepper, and 1 teaspoon of dried thyme. Toss to coat evenly.

4. Roast the kabocha pumpkin in the preheated oven for 20-25 minutes or until the flesh is tender and easily pierced with a fork. Remove from the oven and let cool slightly.

5. While the pumpkin is roasting, bring a large pot of salted water to a boil. Cook the pasta according to the package instructions until al dente. Reserve 1/2 cup of pasta cooking water before draining, and set the drained pasta aside.

6. Peel the roasted kabocha pumpkin skin (optional, as the skin is edible), then transfer the flesh to a blender or food processor.

7. Add the vegetable broth, almond milk, nutritional yeast, 1 tablespoon of olive oil, 1 garlic clove (minced), and the remaining 1/2 teaspoon of salt and 1/4 teaspoon of black pepper to the blender. Blend until smooth and creamy, scraping down the sides as needed.

8. In a large skillet or saucepan, heat the remaining 1 garlic clove (minced) over medium heat in a small amount of olive oil until fragrant, about 30 seconds. Pour the kabocha pumpkin sauce into the skillet and stir gently to warm it through. If the sauce is too thick, thin it out with the reserved pasta cooking water, 1 tablespoon at a time.

9. Add the cooked pasta to the skillet and toss to coat thoroughly in the creamy kabocha pumpkin sauce.

10. Serve the pasta warm, garnished with fresh spinach and parsley if desired. Enjoy your healthy and creamy kabocha pumpkin pasta!

Nutrition Facts

1 serving (460.5g)

Calories		352
% Daily Value*
Total Fat		9.2 g	12%
	Saturated Fat	1.4 g	7%
	Polyunsaturated Fat	0.0 g
Cholesterol		0 mg	0%
Sodium		688 mg	30%
Total Carbohydrate		60.3 g	22%
	Dietary Fiber	6.0 g	21%
	Total Sugars	13.4 g
Protein		11.1 g	22%
Vitamin D		0.6 mcg	3%
Calcium		201 mg	15%
Iron		3.2 mg	18%
Potassium		982 mg	21%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 337 cal (22.9%%)

Protein: 176 cal (11.9%%)

Carbs: 962 cal (65.2%%)