top of page



This rich and saucy pumpkin penne is made with simple ingredients like creamy pumpkin puree, tomato sauce, savory spices, and garlic. I used protein-packed lentil pasta in this recipe but you can choose your choice of pasta and add in protein sources like chickpeas, grilled salmon or chicken. This is the ultimate comforting plant-based dish to dive into after a long, busy day during the cooler seasons. It takes under 30 minutes to make and can be made in bulk to enjoy through the week. 

Saucy Pumpkin Penne Recipe


Servings: About 2

Prep Time: 5 minutes

Cook Time: About 20 minutes

Total Time: 25 minutes

Author: Huma Naz


  • 1 cup penne pasta (I used Tolerant Foods lentil penne)

  • 1/2 cup 100% pumpkin puree

  • 1/2 cup tomato sauce (I used Otamot- click here for 10% discount link)

  • 1/4 cup water

  • 2 tbsp. plain low-fat yogurt

  • 2 garlic cloves, minced

  • 1 tbsp. oil

  • 1/2 tbsp. chili flakes

  • 1 tsp. onion powder

  • 1/2 tsp. coriander powder

  • 1/2tbsp. dried parsley

  • 1/4 tsp. each of salt/pepper

  • 1/2 tbsp. lemon juice


  1. Cook penne pasta according to package instructions.

  2. Heat oil in a pan on medium to low heat and start sautéing garlic until fragrant, 30 seconds.. Then stir in pumpkin puree, water, yogurt, spices/seasonings except parsley, and tomato sauce. Let this sauce simmer on low heat for about 15-20 minutes, stirring occasionally. If the sauce is drying up, add a splash of pasta water and cook for 5 more minutes on medium-low heat.

  3. Add the pasta to the sauce, stir, divide into serving plates, and sprinkle over dried parsley. 

Recipe Notes:

  • Store extra in an airtight container in the refrigerator for up to 4 days.

  • You can reheat the pasta in a pot or microwave with some more tomato sauce and/or a splash of milk to prevent the sauce from drying out.

I'd love to see your recreations- Don't forget to tag
 @adoseofnutrition on instagram!
I will gladly drop a comment & share your recreation photo in my stories!
SaucyPumpkin Pasta.png
bottom of page