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!

If you're a fan of healthy zucchini noodles, also try our zucchini pasta with kale pesto and our 15-minute zucchini spaghetti recipe.

looking down on Healthy Pumpkin Alfredo in a pan topped with kale

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.

We start with our easy-to-make cauliflower alfredo sauce, then add some pumpkin and warm spices to make it seasonal. Then we toss it with some spiralized zucchini noodles, sautéed kale, and toasted pumpkin seeds for a complete and satisfying meal.

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 with kale

Healthy pumpkin alfredo ingredients

Here's what you need to make 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.

This is what you'll need 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

Here's what's needed 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.

Here's what you'll need to serve (optional):

  • Toasted pumpkin seeds
  • Parmesan cheese or nutritional yeast
Healthy Pumpkin Alfredo in a pan with a wooden spoon

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:

  1. Place your julienne zucchini noodles in a bowl and sprinkle them with salt. Let them sit while you prepare the sauce.
  2. Prepare the cauliflower alfredo sauce in your blender, then stir in the pumpkin, cayenne powder, and cinnamon.
  3. Melt some butter in a pan, add the garlic, then sauté the kale until it wilts.
  4. 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.
  5. To serve, top the noodles with sautéed kale, toasted pumpkin seeds, and a little parmesan cheese or nutritional yeast.

Full recipe instructions are in the recipe card below.

FAQS

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!

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
Healthy Pumpkin Alfredo in a bowl

More healthy pasta sauce recipes

looking down on Healthy Pumpkin Alfredo in a pan topped with kale

Healthy Pumpkin Alfredo

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!

If you love this recipe as much as we do, let us know with a 5-star rating!

5 stars (17 ratings)
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Ingredients

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

To Serve

  • ¼ cup toasted pumpkin seeds
  • Parmesan cheese or nutritional yeast, to serve

Instructions 

  • 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
    image for recipe instruction
  • 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
    image for recipe instruction
  • 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
    image for recipe instruction
  • 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.
    image for recipe instruction
  • 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
    image for recipe instruction
Serving: 1 serving = ¼ of the recipe, Calories: 178kcal, Carbohydrates: 16g, Protein: 8g, Fat: 11g, Saturated Fat: 4g, Polyunsaturated Fat: 3g, Monounsaturated Fat: 3g, Trans Fat: 1g, Cholesterol: 23mg, Sodium: 852mg, Potassium: 930mg, Fiber: 4g, Sugar: 8g, Vitamin A: 8734IU, Vitamin C: 86mg, Calcium: 106mg, Iron: 2mg
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