Vegan Pumpkin Cream Sauce

Vegan Pumpkin Cream Sauce. Low calorie, low sugar + low fat. Only 57 calories per 1/2 C serving

Today we continue the sharing of the pumpkin recipes, this time with Vegan Pumpkin Cream Sauce. It’s a sauce that takes 15 minute tops to prepare. It boasts a beautiful color, quite similar to cheese sauce. You could play tricks on your friends – tell them it’s cheese sauce, only to wow them with an incredible flavor that is not cheese sauce. Rather it’s a sauce full of pumpkin flavor with hint of garlic and a little touch of heat from the red pepper flakes. If you’re not a fan of heat, you may simply leave out the red pepper flake.

Vegan Pumpkin Cream Sauce

You can do many things with this sauce, like use it as a pizza sauce, use it as a dip, drizzle it over a burrito bowl or toss it with pasta. I tossed the sauce with whole wheat linguini. I kept my portions vegan and didn’t top them with any cheese. I garnished mine with a little fresh sage. I served Ken’s topped with shredded smoked gouda cheese. He said it was good.

I may have gone a little overboard with the photos in this post. Typically I include three photos to a post. Today I’m including four. I shot these using my newest Erickson Wood Works purchase – a dark concrete board (opposite side is light concrete). I’m exceptionally happy with the way the photos turned out. I almost always critique my photos, often finding something I don’t like or not being 100% happy with them. That didn’t happen this time. ♥︎

Vegan Pumpkin Cream Sauce. Low calorie, low sugar + low fat. Only 57 calories per 1/2 C serving.

4.6 from 5 reviews
Vegan Pumpkin Cream Sauce
Prep time
Cook time
Total time
Recipe type: sauce
Serves: 4 C
  • 2 tbsp extra virgin olive oil
  • 3 cloves garlic minced
  • ⅛ tsp red pepper flakes
  • 1 tbsp Cornstarch
  • 1¼ C Almond milk
  • 1 can Pumpkin purée
  • Salt to taste
  1. Heat olive oil in a sauce pan over medium heat. Add the minced garlic and red pepper flakes and sauté until the garlic is tender, about 2 minutes. Sprinkle with the cornstarch and then whisk until thickened. Gradually Whisk in the almond milk. Bring to a boil and then reduce heat and simmer until thickened, about 2-3 minutes. Add the pumpkin purée and stir until combined.
  2. Toss the sauce with your favorite pasta or use it in other dishes such as burritos, enchiladas, pizza or as a dip. I tossed the entire batch of sauce with 8oz (pre cooked weight) of cooked whole wheat linguini.
Nutrition Information
Serving size: ½ C Calories: 57 Fat: 4g Unsaturated fat: 2g Trans fat: 0g Carbohydrates: 5g Sugar: 1g Sodium: 47mg Fiber: 1g Protein: 1g Cholesterol: 0mg

Vegan Pumpkin Cream Sauce. Low calorie, low sugar + low fat. Only 57 calories per 1/2 C serving.Vegan Pumpkin Cream Sauce. Low calorie, low sugar + low fat. Only 57 calories per 1/2 C serving





    • Julie Murkerson says

      Me too and I really want to make it a year round thing! Because #pumpkinisthebestthingever :)

    • Julie Murkerson says

      Thank you! YES! They are doing light and dark concrete! This is my favorite board from them so far! :)

  1. Erin says

    I cannot WAIT to make this. I bought pumpkin pasta sauce when I was visiting family a few months ago and it was AMAZING. But I’m from Alaska, and we don’t get fancy stuff like that in our stores. This looks tastier and healthier!! One question; How many ounces are in the “1 can of pumpkin” that you refer to? I have some cans in my pantry but I think they’re bigger than usual.

    • Julie Murkerson says

      Hi Erin! I hope you enjoy the recipe! I used a 15oz can of Libby’s pumpkin purée in the recipe. :)

  2. says

    This looks fabulous! Thank you for linking up at the Creative K Kids’ Tasty Tuesdays! It’s great to party with you! I have pinned all your posts to our Tasty Tuesdays Pinterest Board! I hope to see you again this week! xo

  3. says

    This sounds so good. I can’t wait to make this dip. I’m going to try dipping some veggies in it, like brocolli. Glad I found you on the Home Matters Linky Party! Following you on Instagram and Pinterest (jody53)

  4. Devyn says


    I noticed you put the size of the pumpkin puree in the comments but I think you should add that to the recipe itself!


  5. Michaela says

    Thanks! My friend’s mom got way too many pumpkins from her CSA this month and decided to give me a couple. I skipped the oil and made it with ground garlic and a pureed sugar pumpkin instead. I was amazed by how creamy it turned out in spite of having close to zero fat. I have a retreat coming up in November and I have to eat a mostly plant-based diet as part of the preparation beforehand (plus after), and I’ll be sure to make a couple spinoffs of this one. I imagine it would be good as soup and/or with a different type of squash.

  6. Cambria says

    Has anyone used canned coconut milk instead of the almond milk in this recipe? Curious what changes it makes to the texture and taste.

    • says

      Hi Cambria,

      I have not tried it with canned coconut milk but if you use the full fat canned coconut milk, I think you will achieve a thicker, sweeter consistency. Please let me know if you do try it.

      Thank you!


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