Dairy-Free Creamy Pumpkin Sauce

Indulge in the velvety richness of this Dairy-Free Creamy Pumpkin Sauce—a comforting and wholesome twist on traditional creamy pasta sauces. Made with smooth pumpkin purée and luscious coconut milk, this recipe is a dairy-free dream that’s both flavorful and versatile. The blend of sautéed onion and garlic adds depth, while nutritional yeast introduces a subtle, cheesy undertone without any dairy. A hint of maple syrup, warm cinnamon, and nutmeg balance the savory flavors with a touch of natural sweetness, creating a perfectly spiced autumn-inspired sauce. Finished with a splash of bright lemon juice, this sauce is perfect for tossing with pasta, drizzling over roasted vegetables, or serving as a cozy, plant-based dip. Ready in just 30 minutes, it’s an easy and satisfying option for weeknight dinners or special gatherings.

Nutriscore Rating: 76/100

Prep Time:10 mins

Cook Time:20 mins

Total Time:30 mins

Servings: 4

Ingredients

• 1 cup pumpkin puree
• 1 cup coconut milk
• 2 tablespoons olive oil
• 0.5 medium, finely chopped yellow onion
• 2 minced garlic cloves
• 2 tablespoons nutritional yeast
• 1 tablespoon maple syrup
• 0.5 teaspoon ground cinnamon
• 0.25 teaspoon ground nutmeg
• 0.25 teaspoon ground black pepper
• 0.5 teaspoon sea salt
• 1 tablespoon lemon juice

Directions

Step 1

Heat the olive oil in a medium-sized saucepan over medium heat.

Step 2

Add the finely chopped onion and sauté for about 5 minutes, or until it becomes translucent.

Step 3

Add the minced garlic and sauté for an additional 1 minute, until fragrant.

Step 4

Stir in the pumpkin puree and coconut milk, mixing until well combined.

Step 5

Add the nutritional yeast, maple syrup, ground cinnamon, ground nutmeg, ground black pepper, and sea salt to the mixture.

Step 6

Bring the sauce to a gentle simmer while stirring occasionally, allowing it to thicken and the flavors to meld for about 10 minutes.

Step 7

Remove the saucepan from heat and stir in the lemon juice for a touch of brightness.

Step 8

Taste and adjust seasoning if necessary. Add more salt or pepper according to preference.

Step 9

Serve the creamy pumpkin sauce warm over your choice of pasta or roasted vegetables. Enjoy!

Nutrition Facts

Serving size	(619.0g)

Amount per serving	% Daily Value*
Calories	607.7

Total Fat 35.7g	0%
Saturated Fat 6.6g	0%
Polyunsaturated Fat 4.6g
Cholesterol 4.9mg	0%
Sodium 1248.3mg	0%
Total Carbohydrate 67.6g	0%
Dietary Fiber 11.0g	0%
Total Sugars 40.7g
Protein 9.8g	0%

Vitamin D 0IU	0%
Calcium 117.4mg	0%
Iron 4.8mg	0%
Potassium 1040.9mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 50.9%

Protein: 6.2%

Carbs: 42.9%