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This pumpkin alfredo is lusciously creamy, delicious, and healthy, too! We add pumpkin to our popular vegan cauliflower alfredo sauce, toss it with zucchini noodles, and serve it with wilted kale. It's a simple dinner recipe that is ready in just 35 minutes!
This pumpkin alfredo sauce is everything we love about classic creamy alfredo, but way lighter and healthier. If you're a fan of Trader Joe's pumpkin alfredo sauce, then you'll love our version! The noodles are zucchini, the alfredo sauce is cauliflower and pumpkin, and we top it with crispy kale and toasted pumpkin seeds.
While we're big fans of zucchini noodles, we also love regular pasta and you can absolutely use that instead. Either way, it's comfort food you can enjoy without feeling weighed down. We like to make it through the fall and winter months when we want something hearty but need a break from all the heavier winter foods. It's gluten-free, vegan, and totally delicious!
Healthy pumpkin alfredo ingredients
For the zucchini noodles:
- Zucchinis – use a spiralizer or julienne peeler to make long noodles that resemble spaghetti. You can definitely use regular pasta noodles if you prefer!
- Sea salt – the salt helps the zucchinis release some of their water, giving them a more noodle-like texture.
For the pumpkin alfredo sauce:
- Dreamy vegan cauliflower alfredo sauce – one recipe of this easy-to-make creamy sauce is where we start. No heavy cream in this vegan version!
- Canned pumpkin – we used canned pumpkin puree, but if you happen to have some fresh pumpkin purée on hand, use that!
- Cayenne pepper – for a little heat and to enhance the flavors. You can also omit it if you prefer.
- Cinnamon powder
For the garlic kale:
- Butter – regular butter, or a dairy-free alternative works great, too.
- Garlic – to give flavor and liven up the kale.
- Kale – we use curly kale in the pictures, but any kale variety works.
- Toasted pumpkin seeds
- Parmesan cheese or nutritional yeast
How to make healthy pumpkin alfredo
This creamy pumpkin alfredo sauce starts with our dreamy vegan cauliflower alfredo sauce. It's so rich and delicious, you'll forget it's healthy! Here's how we make it in a couple of simple steps:
- Place your julienne zucchini noodles in a bowl and sprinkle them with salt. Let them sit while you prepare the sauce.
- Prepare the cauliflower alfredo sauce in your blender, then stir in the pumpkin, cayenne powder, and cinnamon.
- Melt some butter in a pan, add the garlic, then sauté the kale until it wilts.
- Rinse the zucchini noodles under hot water and then squeeze them dry. Stir them into the alfredo sauce, mixing well to coat all the noodles.
- To serve, top the noodles with sautéed kale, toasted pumpkin seeds, and a little parmesan cheese or nutritional yeast.
What to serve with vegan pumpkin alfredo sauce
This healthy pumpkin alfredo recipe has a lot going for it and it's a complete meal on its own. If you have extra pumpkin alfredo sauce, there are so many delicious ways to use it!
Here are some other ways to use pumpkin alfredo sauce:
- As a sauce for pizza
- In a casserole or baked pasta dish
- Drizzled over a grain bowl
- As a creamy dip with vegetables like broccoli or brussels sprouts
Can I make the pumpkin alfredo sauce ahead of time?
Definitely! You can make the sauce up to 3 days ahead of time. Store it in a sealed jar or container in your fridge until you're ready to use it.
Can I freeze the sauce?
Yes, this sauce freezes beautifully. Store it in a freezer-safe container or reusable silicone bag (we like these stasher bags) for up to 2 months.
Is this recipe vegan?
To make this recipe completely vegan, be sure to swap the butter for a vegan butter alternative in the garlic kale part of the recipe, and use nutritional yeast instead of parmesan cheese for serving. Other than that, yes, it's completely vegan!
The Zucchini Spaghetti (Zoodles)
- 3 large zucchinis (cut with a julienne peeler)
- 1 teaspoon sea salt
The Healthy Pumpkin Alfredo
The Wilted Garlic Kale
- 1 teaspoon butter (dairy-free if needed)
- 2 cloves garlic (very finely minced)
- 2 cups kale (torn)
- ¼ cup toasted pumpkin seeds
- Parmesan cheese or nutritional yeast (to serve)
- Place the julienned zucchini into a large bowl and sprinkle the sea salt over top. Use your hands to mix the two together well.3 large zucchinis, 1 teaspoon sea salt
- Prepare the Vegan Cauliflower Alfredo Sauce. Stir in the pumpkin, cayenne powder, and cinnamon.½ cup canned pumpkin, ½ teaspoon cayenne powder, ¼ teaspoon ground cinnamon
- Melt the butter in a frying pan over medium-high heat. Add the garlic and cook for 1 minute. Add the kale and let it cook until the kale is soft, about 2 minutes.1 teaspoon butter, 2 cloves garlic, 2 cups kale
- Rinse the zucchini well under hot running water. Drain off all the water, squeezing the zucchini noodles until they are dry. Add the zucchini to the pan with the pumpkin alfredo sauce and mix together well.
- Serve topped with garlic kale, toasted pumpkin seeds, and a little parmesan cheese or nutritional yeast.¼ cup toasted pumpkin seeds, Parmesan cheese or nutritional yeast
We have thoroughly tested this recipe for accuracy. However, individual results may vary. See our full recipe disclosure here.