Vegan Tuscan Pumpkin Pasta Sauce

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Are you ready for a new way to enjoy pumpkin this season?

pan of tuscan pumpkin pasta

This creamy pumpkin pasta sauce is addictive. I was inspired to create it after a trip to Whole Foods, where I was tempted by a jar of “Creamy Tuscany Pumpkin Sauce.” After looking at the ingredient list, I was disappointed to find heavy cream as one of the first few ingredients, so I figured I should come home and try to make a delicious creamy pasta sauce on my own.

I had already created this Vegan Pumpkin & Sage Pasta Sauce a few years ago, but what I loved about this Tuscan version is that it includes tomatoes in the mix. The resulting sauce feels a bit more like a traditional marinara sauce, but with an almost dairy-like creaminess from the addition of pumpkin and coconut milk. (If you don’t like the taste of coconut, don’t worry; you can’t taste it AT ALL.)

This recipe is a fun Fall-inspired twist, with a hint of cinnamon and sage, and sticks to pasta much better than plain old marinara sauce. I don’t even need a sprinkling of cheese on top! (Though, you’re welcome to do so.) I hope you’ll enjoy this nutrient-rich sauce just as much as we have. My family all wanted to lick our bowls clean!

pan of tuscan pumpkin pasta

Vegan Tuscan Pumpkin Pasta Sauce
Makes 2 1/2 cups sauce


1 tablespoon extra virgin olive oil
1/2 yellow onion, chopped
1 clove garlic, minced
1 cup strained tomatoes (tomato puree)
1 cup pumpkin puree
1/4 cup water
1 teaspoon salt
1/2 teaspoon ground cinnamon
4 teaspoons pure maple syrup
1/2 cup full-fat coconut milk
1 teaspoon fresh minced sage, plus extra for garnish


Pour the olive oil into a large pot over medium heat, and saute the onion until tender, about 10 minutes. Add in the garlic and saute until fragrant, about 1 more minute. Add in the tomato, pumpkin, water, salt, cinnamon, and maple syrup and bring the soup to a boil. Once boiling, lower the heat and stir in the coconut milk and minced sage.

Adjust any seasoning to taste and serve warm over your favorite pasta. (I’d recommend preparing a pound of pasta for this amount of sauce.)

fresh sage sprinkled of tuscan pumkin pasta

Vegan Tuscan Pumpkin Pasta Sauce in skillet with tongs
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4.94 from 29 votes

Vegan Tuscan Pumpkin Pasta

This Fall-inspired pasta sauce marries pumpkin and tomato sauce, for an unexpectedly delicious combination! Don't be surprised when you want to lick your bowl clean. Dairy-free & ultra-tasty!
Course Main Course
Cuisine American
Keyword Pumpkin Pasta Sauce
Prep Time 5 minutes
Cook Time 10 minutes
Total Time 15 minutes
Servings 4
Calories 133kcal


  • 1 tablespoon extra virgin olive oil
  • 1/2 yellow onion , chopped
  • 1 clove garlic , minced
  • 1 cup strained tomato (tomato puree)
  • 1 cup pumpkin puree
  • 1/4 cup water
  • 1 tesapoon salt
  • 1/2 teaspoon ground cinnamon
  • 4 teaspoons pure maple syrup
  • 1/2 cup full-fat coconut milk
  • 1 teaspoon fresh minced sage , plus extra for garnish


  • Pour the olive oil into a large pot over medium heat, and saute the onion until tender, about 10 minutes. Add in the garlic and saute until fragrant, about 1 more minute.
  • Add in the tomato, pumpkin, water, salt, cinnamon, and maple syrup and bring the soup to a boil. Once boiling, lower the heat and stir in the coconut milk and minced sage.
  • Adjust any seasoning to taste and serve warm over your favorite pasta. (I'd recommend preparing a pound of pasta for this amount of sauce.)


Calories: 133kcal | Carbohydrates: 12g | Protein: 1g | Fat: 9g | Saturated Fat: 5g | Sodium: 8mg | Potassium: 224mg | Fiber: 2g | Sugar: 6g | Vitamin A: 9530IU | Vitamin C: 4.1mg | Calcium: 32mg | Iron: 1.8mg
Per Serving: Calories: 133, Fat: 9g, Carbohydrates: 12g, Fiber: 2g, Protein: 1g

Note: For a Paleo-friendly dish, serve this sauce over cooked spaghetti squash, or spiralized “noodles” made of zucchini, carrots, or sweet potato.

Reader Feedback: What’s your favorite Fall-inspired dish to make for dinner? 


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Jess @ Crunchy Hot Mama

Yum! This sounds delicious!! I love all things pumpkin and this is brilliant…and isn’t a sweet 😉 I will definitely be making this soon for my family.
Thanks for sharing!

    Laura ~ RYG

    Agreed! I saw that same jar of pumpkin sauce at Whole Foods, but it was way too pricey for me!!!! Thrilled by the idea of making my own. My mother actually ended up though buying several bottles because she has no scruples, is retired and doesn’t need to worry about $$ and it was good!


How much do you think you would need if you used dried sage? Will definitely make this week! 🙂


    I didn’t have fresh sage either and just used 1/2 teaspoon of dry. It is beyond delicious!!


Why the maple syrup? Can we have any foods left natural or unseeetened. It’s bad enough store bought. I’d like to try it without.

    Megan Gilmore

    You’re welcome to try it without! The store-bought version that I was trying to mimic called for honey, and I find that a bit of sweetness helps to perfectly balance the acidity of tomatoes. But that’s just my taste buds… you might feel differently so taste as you go!


      i completely agree with you Megan, just a touch of sweetness does help the bitterness!!! love your recipes!


      I agree as well. It’s not too sweet. My husband who isn’t big on sweets loves this sauce. The sweet compliments the other ingredients.


Tomato puree ? would that be tomato paste?

    Megan Gilmore

    No, it’s not concentrated like tomato paste. The product I buy is called “strained tomatoes”– it’s pureed tomato with the seeds taken out.


Made only the sauce tonight will make pasta tomorrow and meal will be done.
It tastes awesome!!
I made the Argula potatoe soup and it was to die for, I am sharing my lunch with a co-worker and she is in love with the soup.
Thsnks fir this recipes!!


Megan this recipe sounds delicious, can’t wait to try it. For the coconut milk, do you use the “cream” or the liquid?

    Megan Gilmore

    It was warm enough in my kitchen that they were actually mixed, but if they were separated I would just use the cream.


Thanks for your wonderful receipts I am a vegetarian trying to avoid shop products my only problem is some of the spices are hard to come by in Jamaica but managing. Excited to try this pumpkin sauce


Can’t wait to try this recipe! Question: my husband is not supposed to have night shades so need to delete the tomatoes. Any other suggestions of what I can use besides tom paste?


Dear Megan, I think we don’t have pumpkin puree to buy ready to use in my country. Do you think fresh made pumpkin puree will work as well? Thank you, also for all your great recipies!


Thank you so much for all the vegan recipes. I first started following your blog five or so years ago, when I was vegetarian. Since becoming vegan, I’m still finding I can do about 99% of your recipes…Btw, I make a soup that also uses tomatoes, pumpkin puree, and coconut milk as the base (with water and vegetable broth to thin it out). It is a winning combination of flavors and texture. Will definitely be trying your recipe over spaghetti squash.

    Megan Gilmore

    Funny you should mention that, because I just tried turning this into a soup, too! The flavors are so delicious, I just wanted to eat it with a spoon. 🙂 Glad to hear you’re enjoying the recipes!


Hi Megan, I am so glad to see your recipe for this sauce. I seen the sauce at Bed bath and beyond and wanted to try it but as you I didn’t like the cream in the ingredients, I was thinking about doing my own creation but I see it has been done already for me. Can’t wait to make it. Will post to let you know how it turns out.


This is so delicious! My husband typically will lump something like this into the half of the week’s cooking that I will eat but he LOVED this. Looking forward to making more batches for the freezer. Love it.


I just made this and OMG it was delicious! I am cooking for 1 so decided to make extra sauce so I didn’t waste ingredients and plan on either freezing the leftovers or eating as soup cuz it’s just that addicting! I pretty much doubled everything but the maple syrup- I only used the 4 tsp and it was perfect for my taste. I had to omit the onion because I’m allergic but it still had tons of flavor! I will definitely be making this again.


    PS- I tried to give this 5 stars but it would only let me click on 4. 🙁

Jess @ Crunchy Hot Mama

This was fantastic!! I ended up using a can of tomato paste and filling the rest of the 1 cup with water to thin it out. I may have added more water in the end to make it creamier as well. So glad you are sharing savory pumpkin recipes!!!

Thank you 🙂

Zoe Lau

This is beautiful! 🙂 I can’t help but stare at the pictures! I’ve come back multiple times and every time I’m in awe of how pretty it is! I’m definitely going to try it sometime soon! I’m not a huge pumpkin fan but this convinces me 🙂 Love this 🙂 Thanks for this simple recipe!


I added a bit of chilli powder to this recipe and it was awesome!! I cooked some black bean noodles along with it… so delicious 🙂


Can you reccomend a good gluten free pasta?


    Jovial brown rice pasta


Omg this was amazing! I made it using gluten free brown rice spaghetti, so good!!!!!!!!


I was really skeptical at first and even when I was making this, I couldn’t imagine it tasting like a savory dish. Honestly, I was totally prepared to try it, not like it, and then make myself something else for dinner. But guess what?! It’s delicious! The combination of pumpkin and tomato works really well together. It’s a big bonus that the sauce takes basically 15 minutes to make. I am looking forward to leftovers! Also, I used soy milk instead of coconut, since that’s what I had on hand.


    me, too. And I was lazy and substituted onion powder (3/4 tsp) , garlic powder (1/8 tsp), dried sage (1/4 tsp) and left out the oil (nothing left to saute!. It was delish – and hubby wanted to know why he couldn’t eat the rest of the pot worth off the spoon!


Just made this and me and my husband love it. We are not even vegan. I tossed the sauce with some wholewheat spaghetti. This is so creamy and has great fall flavor without the cheese. It’s a great change from just regular tomato sauce.


just made this…. absolutely delicious!!!


This is just scrumptious! Eating it right now over spaghetti squash. I didn’t have strained tomatoes on hand so i used a jarred spaghetti sauce i had in the fridge (just organic tomatoes, basil, oregano) and it is amazing! I bought your second cookbook earlier this week and everything I’ve made has been so delicious!!

Angel de Goede

This is a brilliant recipe, thank you! we made it tonight and both of us immensely enjoyed it!!
instead of water, added chicken bone broth, extra garlic. Also included CHICKEn, spinach, and mushrooms. USED GF Tinkyada (ALL OF THEIR PASTAS ARE AWESOME) Can def see this dish becoming a regular comfort MEAL FOR US :).

sohani patel

I love really love pasta and this looks so delicious. I think I’ll make this tonight 🙂 i hope like my family spacial my bf i’m so exited for this pasta


Simple, fast and delicious. I ate it with zucchini noodles and sprinkled some nutritional yeast to give a nice cheesy taste. SO GOOD!!!!

Chloe Chabot-Denis

Fast, easy and delicious. Try it with zucchini noodles and sprinkle nutritional yeast on top. SO GOOD!!!


SONOMA GOURMET butternut squash pasta sauce is sold in Safeway /Albertsons and is VEGAN.


I have been making this sauce over the course of a year and it impresses each time. Last time we had it over tortelloni. Thanks for the super easy and delicious recipe!


Is it possible to make this without tomatoes? My daughter is very sensitive to them and I want to be able to put some type of sauce on pasta for her. Thanks!


Thank you for such a delicious recipe! I love the touch of cinnamon. I used only 1 tsp of maple syrup and homemade tomato sauce instead of tomato purée + water. Scrumptious!


This is amazing! We ate it with homemade vegan mushroom ravioli, and it was incredible! Megan – Do you know if it freezes well? I’d love to make 3-4 huge batches and keep them in my freezer so they are as easy as store-bought marinara.


I feel like I wait all summer to make this sauce come autumn!! So, so, so, so, SO delicious. I top with a bit of crushed red pepper because I’m a spice fiend, but the sauce really does offer up a world of flavor on its own!


One of my favorite savory pumpkin recipes. I recently made for guests and it was a huge hit!


This sauce recipe is AMAZING. Husband and kids both ate it up. Will be making for life!


Made this last night and it was delicious! Love the pumpkin/sage combination, perfect for colder weather. I made only a few modifications – 1 tbsp honey instead of maple syrup, dried sage instead of fresh, omitted the cinnamon (do not like it in savory dishes), and added some dried rosemary.


This was incredible!!! I used canned Italian seasoned diced tomatoes instead of purée, added hot paprika, red pepper flakes, and lots of pepper. I omitted the syrup- it was amazing! It turned out a bit spicy but you can’t tell it’s vegan at all. It’s so creamy.


This is delish!! I’ve never thought of making pumpkin pasta until the other day, thinking of something savoury and pumkin to bring to thanksgiving. Then I thought, “… can you make pumpkin sauce for pasta?”and voila! Thank uoufor posting this. The only thing I would say is itsa little tame for my tastebuds. I almost always add spicy flavours to me cooking. I was thinking of adding a little chili powder or chipotle for a bit of heat, but nervous to try because it’s so good as is.


I just made this sauce, it’s delicious!


Absolutely delicious, so simple and perfect flavor for fall! I tripled it due to my large family but stuck to the recipe and it required nothing more! Flavors were so comforting. Perfect as written. Felt so fancy but was effortless to make.I don’t get out much but felt like something you’d find in a nice little bistro restaurant. I would also eat this as a nice thick creamy soup with a big piece of crusty bread, yum!!!


New favorite pasta sauce! Served over spaghetti squash, and it was A++. Thank you!


Made a double batch earlier this week so we’d have leftovers because we love it. Served over spaghetti squash. It was FANTASTIC! Used tomato sauce instead of puree because that’s what I had. I couldn’t tell any difference.


Made this tonight and it was so delicious for something so simple!

Kayla Clark

You know those recipes you get obsessed with and make like 12 times in a row? This is one of them. So delicious!

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