Pumpkin Alfredo

Out of my crazy cat lady-like obsession with pumpkin (and, who am I kidding? all things orange) during the Autumn months, came this gem of a simple dinner. This pasta/pumpkin combo may not sound too appealing for some folks , but each and every person I served this stuff to absolutely loved it.

Pumpkin. Alfredo.

It is utterly delicious.



  • 1 package of your favorite pasta, 12-16 oz. (I highly recommend Tinkyada brand for Gluten Free)

sauce ingredients:

  • 1 package (12 oz.) extra firm silken tofu
  • 3/4 cup canned pumpkin
  • 1/2 cup nutritional yeast
  • 1/4 cup ground flaxseed (flaxseed meal)
  • 1/2 – 1 tsp sea salt
  • 1/2 tsp ground allspice
  • 1/2 tsp cinnamon
  • olive oil and sea salt to taste


Cook pasta according to package directions.

While pasta is cooking, combine all sauce ingredients together in a food processor. Blend until smooth.

When pasta is finished cooking, drain, rinse and return to pot. Toss in a light amount of olive oil to evenly coat the noodles. Salt lightly if desired.

Combine the sauce with the pasta until the desired pasta/sauce ratio is reached. This recipe makes enough to generously coat 14 oz. box or bag of dried pasta.

Awesome with pecans mixed in!

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89 Responses to Pumpkin Alfredo

  1. Kylie says:

    I know it’s summertime, but I need to make this now! It looks amazing!

  2. Becca_K says:

    I made this last night and it was amazing! It was cheap to make, fed a lot of people and left overs today were just as good. I’ve been vegan for about 2 months now – going from a very heavy meat diet. Your recipes have helped me through the transitions very nicely.

    • allyson says:

      Aw, that’s wonderful Becca! Thank you for letting me know this. :)

      Best wishes on your culinary journey!

      <3 allyson

  3. Eileen says:

    Made this tonight! It turned out well. The olive oil for taste is essential. I tried it before the final salt and olive oil, and boy does it bring the alfredo flavor out doing so. I like that it’s mostly alfredo flavored with a subtle hint of pumpkin. A fun recipe. Thank you!

  4. Marain says:

    Just wondering how you think this recipe would taste without the tofu. I cannot eat soy.

    • allyson says:

      I think it will be less creamy, but maybe not too bad tastewise–are you okay with eating cashews? if so, I’d recommend replacing the amount of tofu with the same amount of raw cashews, soaked for an hour or two and then blended until creamy. :)

  5. Finn says:

    Hey, quick question- Would it do any harm to heat the sauce up, and if not, how would you go about it? I’m just wondering because I’m sort of new to this, so I haven’t worked with most of these ingredients before.

    • allyson says:

      Hi Finn! It would be totally fine to heat it up. I’d recommend a small saucepan, over medium-low heat and maybe keep a tablespoon of non-dairy milk (or even water) nearby for thinning if necessary. A whisk is handy too to keep the sauce from getting lumpy. :)


  6. RockStar says:

    Hi! I made this tonight for my sister and my nephew
    And they loved it! I loved it too! We were just wondering
    what the purpose of the yeast was for. Is it too make the
    Sauce thicker? I was also amazed by how fast it was ready, I thought
    “did I miss a step?” Haha. Thanks for this simple yet amazing dish!

    • allyson says:

      Hey Rockstar,

      The purpose of the yeast is just to add a cheesey flavor, but it does also affect the texture a bit. :) Glad you enjoyed it!

  7. Charissa says:

    ohmygosh! This is soooooo good. I finally got around to making it and absolutely loved it. I did use the cashew cream instead of the tofu (since I’m sort of new to tofu and have been finding tofu dishes hit or miss). Plus, my 8 year old daughter, who likes pumpkin pie loved it too! Would love to add a link on my website to your recipe if you don’t mind. Thanks for posting such a clever dish!

  8. YUM! This is amazing! I made and blogged about a vegan risotto similar to this recipe about a month ago and yesterday I made a pumpkin noodle casserole using real cheese, but this pasta recipe is awesome! I am totally doing this next time!

  9. […] also making a variation of this pumpkin pasta, greens, and some whole wheat garlic […]

  10. […] up on a friend’s blog, http://eatlifebalance.blogspot.com/ a few days ago. The original recipe by Manifest:Vegan, I’ve adapted it to be soy free by replacing the protein from tofu with soaked cashews for an […]

  11. Marlene says:

    Hi! I made this recipe before sometime this fall and loved it! But, now I’m cutting out all sorts of foods that are considered potential migraine triggers, and one of them is yeast (including beloved soy and nooch!). I of course know how nooch tastes and the cheesiness it adds to recipes, but I’m having trouble figuring out if it serves other purposes than just flavor. Does the nooch add to the creaminess of this recipe? Could you suggest a substitution? I’ll be using white beans instead of tofu, which I’ve used for sauces before. I would love to be able to still eat this sauce while I’m on the elimination diet!

    • allyson says:

      Hi Marlene!

      That’s terrific you enjoyed this recipe. I hope you find a good reason for those pesky migraines… best of luck!

      I think if you just leave the nooch out- it won’t matter too terribly much on the outcome. I added it to this mostly for flavor and a touch of texture… the white beans sound like a perfect substitute! I think you will come to a pretty close proximity of the original if you just leave out the nooch altogether- or you could sub some of the white beans out for pureed soaked cashews (if those are okay to eat). They always give a nice “cheesy” sort of flavor to sauces too.

  12. […] The original recipe is from Manifest Vegan. […]

  13. Desi says:

    I’m dying to try this recipe! Do you think it’s ok to use a blender instead of a food processor? Do you think it will ruin the consistency of the sauce?

    • allyson says:

      Hi Desi- I think a blender would work well with this sauce (possibly better than a processor. the key is to get it all very smooth) – just blend until creamy :)
      hope you enjoy!
      <3 allyson

  14. Roxanne says:

    I’m sad to say that I really didn’t like this dish. I thought it was so awful that I threw it out. And I’m not one to waste food, so that says a lot. I think it would be a lot better with cashew cream, though. I’ll give this recipe another try using cashew cream, and hopefully I’ll come up with an edible result!

  15. […] the first dinner on the new stove, I turned to two alfredo recipes for inspiration: pumpkin alfredo on Manifest Vegan and easy vegan spinach alfredo from Healthy. Happy. Life. I’ve been eyeing these recipes […]

  16. Stephanie says:

    I made this tonight and my boyfriend and I both loved it! We roasted up half a butternut squash we’ve had sitting in the refrigerator instead of using pumpkin, and also added some shiitake & crimini mushrooms because mushrooms make everything better. I seem to have run out of pecans inexplicably, so I garnished it with toasted pumpkin seeds instead.

  17. I’m so behind on my blog reading…sad that I didn’t see this post sooner! It sounds amazing, and I’m continually impressed by your food photography. :) Mmmm, alfredo…

  18. […] call 'em!) to everything. From cupcakes to burritos, I've done it! This week, I found a recipe that made my spooky Halloween ready heart rejoice—pumpkin alfredo from Manifest Vegan. I've […]

  19. Vegan Piggy says:

    I’m so making this sometime this week. What a creative recipe :)

  20. Holly says:

    I want to make this tonight and use up the pumpkin I have left over from Thanksgiving… but.. do I heat the sauce after I’ve mixed it? The recipe says nothing about that.. and I’m not sure how I feel about cold cream sauces!

    • allyson says:

      hi Holly!

      good point, I haven’t ever had a need to heat up the sauce after it’s mixed because my pasta is always so darn piping hot when it comes off of the stove… but yeah, you can definitely do so. it also works to mix the sauce into the pasta and keep it over a warm burner until it reaches the desired temp. great question… thanks so much for asking!

      • Holly says:

        I’d recommend using less flax seed if you heat it – the flavour changed a bit and it thickened quite a bit.
        I’m admittedly less enthusiastic about this sauce than I’d hoped..

        • allyson says:

          Sorry it didn’t turn out as you’d hoped- I have had lots of people share that they enjoy this sauce very much as is…
          Thanks for sharing!

  21. Last night, I made the alfredo! My brother ate 2 servings. I would make it again. Didn’t add flaxseed. Thank you for the recipe!!

  22. this looks amazing!! all of your recipes do! i’m SOOO glad a friend passed your website on to me, I’m in awe and dying to catch up!!!

  23. Mo says:

    Definitely saving this one! It looks absolutely fabulous!

  24. […] Pumpkin Alfredo (via Manifest: Vegan)- Pumpkin and pasta may seem like a strange combination, but you’ll be in carb heaven with a bowl of this creamy, nutty, zesty chow. […]

  25. Amanda says:

    This sounds so yummy, I am actually going to prepare it tonite for dinner! Just one quick question though, I was confused on the tofu part…do I put the tofu in the food processor as well?

    • allyson says:

      Hi Amanda!

      Yep, the silken tofu goes in the processor with everything else in the sauce. :) I hope you enjoy!


      • allyson says:

        I also just amended the recipe to make it a little less confusing! thanks so much for the question and bringing that to my attention :)

        • Amanda says:

          Thanks so much! It’ll be done in about two minutes I’ll let you know how it goes!

  26. Oh man, this looks amazing, I love pumpkin so much!! Looks so creamy and with the warm spices and pecans on top, SO GOOD!!

  27. this really looks yummy, I’m gonna get some pumkin, I have a butternut squash…..may even do it that way.

  28. Gina says:

    I love you for this. LOVE you. In a totally food-related way.

  29. MJ says:

    I can’t believe I just now found your site, so much to catch up on! :)
    Question – I am GF, very lactose intolerant (and maybe casein also), but can’t have soy. What could I use instead of the tofu?

  30. Jennifer says:

    I LOVE everything about this!! Dairy free, pumpkin, gluten free pasta! YUM

  31. Trish says:

    I love anything pumpkin….that is a definite must try!!!!!

  32. Kate Fisher says:

    A couple of other people have mentioned – what about if you can’t get canned pumpkin? Fresh pumpkin and butternut squash are easily available in the UK and Netherlands. What, does anyone know, is the equivalent of 3/4 cup of canned pumpkin in fresh vegetable?
    And why use canned anyway? The first experience of pumpkin I ever had was a traditional pumpkin pie made with canned pumpkin. It was vile. It put me off trying any kind of squash for years.

    • allyson says:

      Hi Kate,

      My advice to Julia, who couldn’t locate the canned, was that fresh cooked pumpkin would be suitable, but may effect the texture a bit- leaving it less thick. Try roasting the pumpkin, mashing it, and then draining in a sieve for an hour or so. Although, I would think that the exact equivalent for 3/4 cup of canned is not necessary, as it’s just a sauce.

      As far as using canned pumpkin, I personally use it for convenience- just as I use store bought tofu and pasta, etc. I agree, fresh is best!

      Thanks for the comment.

  33. I made this last night, it is amazing! A huge hit with my sons! My only wish, that I had made extra pasta!

    • allyson says:

      Awesome! Thank you for making it Krista. My kids really enjoy it as well… we’ve had it multiple times :)

  34. Beth says:

    OMG. This looks amazing. Can’t wait to make it (hopefully soon!)

  35. julia says:

    i was planning on making this tonight but can’t find canned pumpkin anywhere in québec city! how absurd! i was wondering what you would suggest as a replacement… how much fresh pumpkin, or any other easier to prepare squash? i saw someone suggested butternet…

    let me know if you have any suggestions! who’d have thought it would be so difficult to find canned pumpkin?

    • allyson says:

      Hi Julia!

      Thanks so much about the Chickpea salad! What a great comment :D !

      I would definitely think you could sub out some pureed fresh roasted pumpkin or butternut squash in this recipe. Depending on the texture of the squash you end up using, the sauce may end up a little thinner… but I don’t think that would necessarily be a bad thing!

      Sorry you can’t locate the canned- I’m not sure how I would cope without it right now…

      Again, thank you! Your comment made me smile :)


      • julia says:

        wow, i can’t believe how promptly you respond to comments! thanks for the suggestion, i will let you know how it turns out.

    • Kimberly says:

      I have a similar recipe for pasta with roasted butternut.

      Halve the butternut and bake it till very soft. Roast a head of garlic along side it. Once the butternut is cool enough to handle scrape out the flesh, squeeze out the garlic and mash. Add some pepper, vegan parmesan/ nutritional yeast, and (optional) sage, and a bit of water if you need to think it out.

  36. Dianne says:

    This looks perfect for putting on butternut squash ravioli or pumpkin gnocchi! Thank you!

  37. I never considered pumpkin in pasta! That seems pretty cool!

  38. Mandee says:

    I am definitely going to try this minus the tofu. And I was lucky enough to receive Tinkyada pasta in my last package swap, it was fantastic!

  39. Ricki says:

    I want this to be my dinner tonight! Sadly, I’m not allowed nutritional yeast. Any sub ideas?

    • allyson says:

      Hi Ricki!

      Okay, so the nooch is pretty subtle in there flavor wise… it more or less adds a thickness to the sauce. If you can do a little veggie bullion (maybe 1/2 tsp or half a cube) and a little extra flaxseed meal, the taste/texture would probably be similar… or a nice dry nut flour of some sort would work well too :) If veggie bouillon is a no-go, then I would think omitting it and adding some extra spices would be great too!

      Honestly, I contemplated leaving the nooch out altogether on this one the first time I made it. I’m kind of in the habit of tossing it in everything these days… so, I would think you could give it a shot without :) It may be even better that way! (creamier?)

      • Ricki says:

        Sounds good! I hadn’t thought of a nut flour but maybe a cashew flour made in my coffee grinder would add the thickness without changing the flavor too much. . . I really just have to make this! :)

  40. Amy says:

    Making this tonight! I’m going to be baking pumpkin cream”cheese” cupcakes tonight and will have enough pumpkin leftover! Mmmm

  41. AMAZING! What a perfect autumn meal. I rarely have pumpkin in savory dishes, usually only using it in baked goods….but the few times I’ve had it I LOVE it so I definitely need to experiment more. This looks like the perfect place to start.

  42. Katrina says:

    Weird! This sounds so unique, and I’m pumped to try it. Cool idea!

  43. Morgan says:

    Oh wow!!! Yum!!! I love all things pumpkin, and this looks like such good comfort food!

  44. I seriously just salivated onto my keyboard. MUST MAKE THIS!

  45. Mandi says:

    OMG lady, you just made my heart skip a beat! I’m so making this, like.. now!

  46. Leinana says:

    Omg this looks incredible! I am also obsessed with all things pumpkin – I LIVE for Thanksgiving and pumpkin season! I will definitely be making your recipe this week – your posts are always so inspiring :)

  47. Oh yum! I wonder if this would work with roasted butternut squash instead of canned pumpkin! I have 3 squash taunting me right now.

  48. Jennifer says:

    I LOVE pumpkin and alfredo! What a delicious autumn combo!

  49. Natasha says:

    This is perfect! I’ve been looking for a pumpkin pasta recipe.

    Quick question- is extra firm silken tofu different from regular extra firm tofu?

    • allyson says:

      hi Natasha!

      This has been a hot topic today! Apparently, the type of silken tofu I purchase comes in a package that doesn’t need refrigeration and is labeled “extra firm”… I have also seen it available in a “firm” variety. Then again, I have also seen silken tofu in packages that need refrigeration (sorry for all the confusing details!)

      I don’t think I have ever noticed a difference between the two silken varieties; but, nowadays I can only locate the “extra firm” type in the aseptic package … so that’s what I use. Silken tofu is silky smooth and for lack of better comparison, resembles a hard boiled egg white in texture.

      Here’s a link to the exact stuff I am using:


      Looks like it also comes in “soft” etc…

      (The regular tofu I use comes in a water packed plastic container that needs refrigerating… it has a much chewier texture than the silken, and would not be a particularly good candidate for this recipe because the pumpkin alfredo sauce texture is mostly determined by the texture of the silken tofu).

      Hope that helps!

      Thanks so much for the question :)

      • Natasha says:

        Thanks so much for the link! I actually have that brand in my supermarket. I’ll pick one up next time I’m food shopping.

        Thanks for the heads up with the regular tofu. I was going to use it for the recipe but will save it for something more appropriate :)

  50. Gabby says:

    Wow trying this tonight!! I am definitely pumpkin obsessed. Happens every year starting around now till December :)

  51. Joanna says:

    This looks absolutely delicious. But what is the function of the flaxseed? I don’t think I’ll be able to find it, does it need to substituted or is it vital?

    • allyson says:

      Hi Joanna

      Thanks! And, the flax Just adds a little flavor, texture and extra nutrients. Definitely not vital! :)

  52. Crystal says:

    So timely! I have both leftover canned pumpkin and noodles in my refrigerator right now. I’m definitely making this for lunch.

  53. This looks really delicious! Thoughts on substituting a vegan parmesan cheese for the nutritional yeast?

    • allyson says:

      Hey JL!

      Sounds delicious to me! :D The nooch is really subtle in the dish, so I think the vegan Parmesan would be great!


  54. How very creative! Never thought of putting pumpkin in pasta…I’m finding us bloggers have been pumpkin happy these last few weeks. ;)

  55. Mihl says:

    I think I am getting pumpkin obsessed too. Especially after looking at this. Wow!

  56. Noelle says:

    I want some. I might make this this week. I have everything!!