Creamy One-Pot Pumpkin Pasta

20 min cook time
10 min prep time
Preperation Time:
10 mins
Cooking Time:
20 mins


  1. 12 ounces dried pasta (any pasta like elbow macaroni, farfalle, penne etc)
  2. 4 1/2 cups water (add or reduce the quantity of water depending on the cooking time of the pasta used)
  3. 3 to 4 large garlic cloves, crushed or finely chopped
  4. 2 tablespoons olive oil
  5. 2 teaspoons salt
  6. A pinch of red chili flakes
  7. 1 cup pumpkin purée
  8. 1 cup cream (for the healthier version use 3/4 cup milk)
  9. 1/2 cup grated Parmesan, plus more for garnish
  10. Salt and freshly ground black pepper, to taste
  11. Freshly grated nutmeg, to garnish

For serving: Toasted pumpkin seeds, grated Parmesan, good-quality olive oil, or freshly chopped herbs such as parsley


Place the dried pasta in a pot and add enough water, garlic, olive oil, salt, red chili flakes, and a generous amount of black pepper, and bring to a full rolling boil over high heat. Using tongs, stir and turn the pasta frequently to prevent sticking. Cook until al dente or as per instructions on the packet. Remove the pot from the heat. (If there is still a little bit of cooking water, pour some — but not all — into a separate bowl)

Add the pumpkin purée, cream (or milk), and Parmesan, and toss with tongs until smooth and creamy. Taste and adjust salt and pepper if needed. The sauce will naturally thicken up after a couple of minutes. Top with toasted pumpkin seeds, grated Parmesan, and a swirl of good olive oil. (If the pasta does seem to need liquid, add back a few splashes of reserved cooking liquid.)

Did You Know?Pumpkin’s bright orange health-enhancing antioxidants can be a delicious vegetable that provides a great source of beta-carotene, vitamin A and fiber, flavonoid poly-phenolic antioxidants such as lutein, xanthin in abundance. It is a nutrient-rich and versatile vegetable rich in carotenoids, which are responsible for the bright orange color. Beta-carotene is important for maintaining healthy eyes, lungs, heart function and circulation.

Pumpkin seeds are packed with healthy omega-3 fatty acids and antioxidant power, making it a super food!

This vegetable along with the seeds can be easily included in your child’s snacks and meals.

Below, we’ve rounded up some of the amazing health benefits of pumpkin:

  • Pumpkins Keep Eyesight Sharp
  • Pumpkins Aid Weight Loss
  • Pumpkin Seeds Can Help Your Heart
  • Pumpkins May Reduce Cancer Risk
  • Pumpkins Protect The Skin
  • Pumpkin Seeds Can Boost Your Mood
  • Pumpkins Can Help After A Hard Workout
  • Pumpkins Can Boost Your Immune System

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Nutrition Facts
Serving Size 1 Serving
Per Serving% Daily Value*
Calories 1473
Calories from Fat 450
Total Fat 50.0g77%
Saturated Fat 13.9g69%
Cholesterol 294mg98%
Sodium 5018mg209%
Potassium 1254mg36%
Carbohydrates 216.8g72%
Dietary Fiber 7.4g30%
Sugars 13.1g
Protein 43.7g
Vitamin A 775% · Vitamin C 22%
Calcium 23% · Iron 84%