Wholesomely Hannah

healing through food, SCD-based recipes

Creamy Vegan Pumpkin Veggie Pasta

Grain-free, dairy-free healthy pasta recipe for the specific carbohydrate diet

If you’re looking for a healthier version of a creamy pasta dish (the ultimate Fall comfort food in my opinion), this is IT!

A Fall-inspired, Grain-free Pasta Dish

This pasta dish is easily one of my Fall season go-to’s. It’s the quickest healthy 5-minute meals I have cooking at least once per week! Even though it doesn’t exactly look like the most appealing dish in the world, it’s easily one of the most delicious.

A warm, creamy pasta dish on chilly days gets me in the MOOD. I’m already daydreaming about throwing on a sweater, lighting a candle, breaking out the pumpkin, and curling up on the couch later with a bowl of this creamy, plant-based spaghetti. Yes pleaseee.

creamy vegan pumpkin pasta sauce

It’s no secret that this dish may not be the most visually appealing, but I prefer to use grain-free pasta made mostly from vegetables and legumes… (in this case, green lentils)… which naturally results in a green pasta. Some of my favorite grain-free pasta products to use for this dish include:

Almost every grocery store I’ve been to has at least one of these grain-free pasta options now, but they’re also widely available online!

Easy and healthy veggie pasta recipe

I haven’t yet branched out into re-incorporating chickpeas into my diet since I started to follow the Specific Carbohydrate Diet in February to manage my ulcerative colitis symptoms, but if you are able to eat chickpeas, chickpea pasta is another fantastic grain-free healthier pasta substitute to use for this dish!

I wrote this post about the foods I’ve been able to add back into my diet so far, and I plan on writing an updated version of this in the future!

The BEST Healthier Pumpkin Sauce

If pumpkin EVERYTHING isn’t the theme for October every year, I don’t know what is. And it’s a trend I can totally get behind. Pumpkin bread, pumpkin seeds, pumpkin coffee, & finally my favorite savory pumpkin dish at the moment: this one.

It’s warm, creamy, savory, sweet, VEGAN and only 7 ingredients (including seasonings)!

Easy fall-inspired plant-based dinner recipe

I’ve used this creamy vegan pumpkin sauce for spaghetti, pasta, meatballs, as a healthier salad dressing, and even as a dip for cucumber slices or grain-free pretzels!

Simply throw all of the ingredients into a small stovetop pan, stir, heat for 5 minutes, & you’re done. I don’t think it can get much easier!

How to Use the Pumpkin Sauce for a Meatball Skillet:

how to use healthy creamy vegan pumpkin sauce

If I’m using this sauce for a meatball skillet, all I do is spread it evenly on the bottom of a cast iron pan. Then place the partially cooked meatballs (I like to air fry them for 7min at 360F) on top of the sauce. Bake the skillet in the oven for 7 minutes at 400F.

Sprinkle on your cheese of choice and bake for another 5 minutes. Remove from the oven and get after it! This link has a list of “SCD legal” cheeses I enjoy.

The full recipe for this dish is in this recent Instagram post: click here for the link!

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Creamy Vegan Pumpkin Pasta

  • Author: Hannah Carney
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 4 servings 1x
Print Recipe

Description

The ultimate healthy, VEGAN, veggie-packed creamy pumpkin pasta recipe. Perfect for chilly days, easy dinners, or simply a grain-free version of the ultimate Fall-inspired comfort food! Vegan, Grain-free, Gluten-free, SCD-friendly, High-protein, Dairy-free.

Ingredients

Scale
  • Ancient Harvest Grain-free Veggie Spaghetti (or pasta of choice), 1 box
  • 1/3 cup full-fat unsweetened coconut cream
  • 2/3 cup pumpkin puree
  • 1 tbsp avocado oil
  • 1/2 tsp. Himalayan pink salt
  • 1/4 tsp. black pepper
  • 1/4 tsp. cinnamon
  • 1/4 tsp. ground sage
  • 1/4 tsp. ground coriander

Optional Garnish: 

  • Trader Joe’s Cashew Cheese 
  • Sliced sweet yellow bell peppers

Instructions

  1. Bring a large pot of salted water to a rapid boil. Add in the spaghetti and cook according to the box instructions.
  2. Once the spaghetti is cooked, use a colander to drain and (if using a grain-free version) rinse the pasta. Set aside.
  3. In a small stovetop pot, combine the coconut milk, pumpkin puree, avocado oil, salt, pepper, cinnamon, coriander, and sage. Stir well and cook over medium heat for about 5 minutes until the sauce is completely warmed through. 
  4. Toss the cooked spaghetti in the pumpkin sauce and enjoy!
  5. (Optional) garnish the dish with sliced bell peppers and shredded cheese. 

Notes

I like to use any SCD-legal cheeses for this recipe, full list is linked above.

Any pasta can be used for this recipe, I personally use a grain-free/gluten-free version.

  • Category: entrees
  • Method: stovetop

Nutrition

  • Serving Size: 1 serving
  • Calories: 340
  • Sugar: 2
  • Fat: 11
  • Carbohydrates: 56
  • Fiber: 5
  • Protein: 5

Keywords: vegan, creamy pumpkin sauce, easy pasta recipe, healthy pasta, grain-free, gluten-free, dairy-free, SCD-friendly, healthy eating, easy dinner recipe