Creamy Pumpkin Penne

Servings: 4-6

Prep Time: 10-minutes; Cook Time: 15-minutes

Total Time: 25-minutes

Recipe developed by: Shannon Costello, RDN, LD


  • 1 lb chickpea penne pasta (or whole grain penne pasta of your choice) 2 cups frozen cauliflower florets*
  • 1 (15 oz) can pumpkin puree (not pumpkin pie filling)
  • ½ - 1 cup unsweetened, plain almond milk (or milk of choice)
  • ¾ tsp paprika
  • ¼ tsp ground nutmeg
  • ¼ tsp black pepper
  • ¼ tsp salt
  • 1 tbsp olive oil
  • 3 cloves garlic, minced
  • ½ cup plain Greek yogurt (non-dairy, if needed)
  • Fresh sage leaves, for serving (optional)
  • Additional salt & pepper, to taste

*Can also use fresh cauliflower. Steam in a steaming basket on the stove over simmering water until softened.

Preparation Instructions:

  1. Wash your hands thoroughly with soap and warm water.
  2. Cook pasta in salted water according to package directions. Drain the cooking water through a colander and return pasta to pot.
  3. While pasta water comes to a boil, thaw frozen cauliflower. Place florets in a microwave-safe dish with a splash of water. Cover and microwave for 1 minute. Continue to microwave in 30-second intervals until cauliflower is softened. Drain excess water.
  4. To make the sauce, place the thawed cauliflower, pumpkin puree, ½ cup almond milk, paprika, nutmeg, pepper and salt in a large blender. Puree until smooth. Set aside.
  5. Heat a large sauce pot over medium heat. Once hot, add olive oil. Saute garlic in olive oil for 30-60 seconds. Pour pumpkin sauce from blender into the sauce pot. Bring to a low simmer and allow sauce to thicken for 5-10 minutes, stirring occasionally. Add additional almond milk if the sauce is too thick or you wish to have a thinner sauce consistency.
  6. Turn heat off and stir in the Greek yogurt. Taste test and add additional seasonings based on taste preference.
  7. Add cooked pasta to sauce pot and stir until pasta is well coated.
  8. Serve pasta immediately while warm. Garnish with fresh or crispy sage leaves and freshly cracked pepper, if desired.
  9. Allow leftovers to cool completely before storing in an airtight container in the refrigerator for up to 4-5 days.

Corporate Fitness Works | Chef Shannon Nutrition, L.L.C.