A healthy, creamy gluten free pumpkin pasta sauce with only 4 ingredients for you weeknight pasta dinner! So healthy, so good, and the best way to use left over pumpkin cans after the holidays!
Pumpkin sauce is really popular in the fall and winter. All that left over pumpkin puree following the Thanksgiving and Christmas gets used up.
Pure pumpkin has a ton of health benefits...
- It has plenty of fiber
- It's full of potassium
- It helps to lower blood pressure
Now THAT sounds healthy.
There's a thickness that pumpkin texture carries, which makes it great for lots of various dishes. This one, in particular. It's a simple sauce that has only 3 ingredients: pumpkin, onions, and cream. That's it!
What ingredients to use in this pumpkin sauce?
So, the pumpkin is plain and simple. I use Libby's canned pure pumpkin, as it's gluten free and yummy. Around the holidays, you can still get small baking pumpkins to use instead of canned, as fresh pumpkin is always best. After the holidays though, baking pumpkins are hard to find.
Then there are sweet onions! The onion part of this recipe takes the longest. But it's so so worth it! You will want to cook the onions first, low and slow. We are talking like close to an hour. Halfway through the cooking time, you can start making your gluten-free pasta. I have the absolute BEST way to cook gluten free pasta!
You'll also want fresh turkey or chicken stock. You can buy gluten free store bought but let me tell you, if you can make your own stock it makes a HUGE difference! The taste is seriously elevated. And then some.
Heavy cream is another ingredient you'll need for this recipe.
How to make the BEST healthy pumpkin pasta sauce!
Cook onions according to recipe directions below. Give yourself some time here and make them amazing!
In a mini food processor, place pumpkin puree on one side, then the cooked onions on the other side. Process the two until the consistency is smooth and pureed.
Next, add your heavy cream and seasonings to taste. I like to add a good amount and Kosher salt and freshly ground pepper to taste, but that's just me. Put in the amount that is best for you.
Then process again and you're done!
MORE PUMPKIN PUREE RECIPES!
- Pumpkin Pasta with Fried Sage that's gluten free!
- Alton Brown's Pumpkin Puree Recipe from scratch!
- Gluten Free Pumpkin Bread
Be sure to comment below if you make this recipe and tag #glutenfreethyme!
Of course be sure to share this dish with friends and family!
Healthy Pumpkin Pasta Sauce
- 2 medium sized sweet onions very thinly sliced
- ½ cup gluten free chicken stock homemade is best
- ½ cup water
- 1 cup pure pumpkin puree fresh or canned
- 1 cup heavy cream or more
- Kosher salt to taste
- ground black peppercorn to taste
- gluten-free pasta cooked
- Parmigiano-Reggiano for topping
- Heat a skillet to medium low or low heat.
- Add stock and water and let heat for 5 minutes on low to medium low.
- Add onions then stir. You can add a tablespoon of butter if desired, but it is not needed. You can also add a few thyme sprigs for flavor.
- Cover skillet with lid and let cook for approximately 1 hour. The goal is for the onions to be extremely soft and almost melted like. Stir and check the onions every 20 minutes. If onions seem too dry, you can add more olive oil OR more stock/water. Whichever you have is fine.
- When onions are soft enough that they can split easily with a wooden spoon, take skillet off heat.
- Drain liquid from skillet then add onions to wire sieve over a bowl. Push out remaining liquid then add onions to a food processor with pureed pumpkin. Add salt and pepper to taste. You will need salt for sure!
- Process ingredients until finely pureed, then add cream/milk. Process again for about 30 seconds.
- Have a taste, and add more salt and pepper to desired flavor. Keep in mind that pumpkin needs salt to add flavor, so you might be adding more in the end.
- While cooked pasta is hot, add gluten-free pasta slowly to skillet and stir in circles. Gluten-free pasta breaks apart easily, so be gentle.
- Top with grated Parmigiano-Reggiano, freshly chopped thyme, and more salt and pepper if desired.