↑

Good Dinner Mom

Sharing Love through Good Food

  • Home
  • Recipes
    • The Main Dish
      • Chicken & Poultry
      • Beef & Meat
      • Slow Cooked Meals
      • Meatless Main Dish
      • Fish & Seafood
      • Soups, Stews & Chili
      • One Pot Meals
      • Breakfasts & Brunch
      • Eggs
    • Fresh from the Bakery
      • Bakery
      • Bread & Biscuits
      • Cakes
      • Cheesecake
      • Chocolate
      • Cookies, Bars & Brownies
      • Fruit Desserts
      • Jams, Jellies & Preserves
      • Muffins & Pastries
      • Pastries & Pie
      • Tarts
    • On The Side
      • Salads & Salad Dressings
      • Side Dishes
    • Hors d’oeuvres & Party Fare
      • Appetizers
      • Condiments, Dips & Sauces
      • Snacks
    • Frozen Treats, Drinks & Smoothies
      • Beverages & Smoothies
      • Frozen Treats
    • Even More Healthy
      • Gluten Free
      • Quinoa
      • Vegan
      • Vegetarian
    • Instant Pot/Pressure Cooker
    • Holiday Recipes
    • 30 Minutes or Less
    • Cuisines
      • Asian
      • Italian
      • Mediterranean
      • Mexican
  • Shop
  • About
    • About Good Dinner Mom
    • Where I Live
    • Backyard Chickens
    • Contact

Good dinner recipeswhen you subscribe for recipes

Thank you!

You have successfully joined our subscriber list.

.
  • The Main Dish
  • 30 Minutes or Less
  • Fresh from the Bakery
  • Vegetarian
  • Shop

Pumpkin Alfredo Sauce with Kale and Pasta

8 Comments

Jump to Recipe - Print Recipe

Pumpkin in this alfredo sauce replaces heavy cream with milk and reduces butter in the recipe. Healthy and tasty with Parmesan, cayenne, nutmeg and kale.

Pumpkin Alfredo in a black bowl with a fork

Pumpkin and Alfredo Sauce? I know, here we go with yet another ‘It’s-fall-so-let’s-put-pumpkin-in-EVERYTHING!  Well, anyway- canned pumpkin in your alfredo sauce recipe is a perfect pairing for a few reasons. Besides the super-pack of vitamins, the canned pumpkin in this recipe helps to thicken your sauce and adds a butter-creamy flavor that replaces the need for a ton of butter and you can actually eliminate the  cream. I used milk instead of cream and only 3 tablespoons of butter. You could leave the butter out completely and use coconut or almond milk for a dairy-free option. Fresh kale, wilted, adds some nice color plus if you chop the kale nice and small, your kids just might eat it.

My recipe evolved quickly out of this lovely thing…  alfredo5
that fell into my shopping cart.

I bought it without even flipping through the pages, and though I may not want to cook 100 pumpkin recipes this season, I want to cook anything and everything that get’s me ready for fall because I’ve been waiting for it since the second 100-degree summer day back in July. Whether you love to cook with pumpkin; or you love fall; or dread it because it’s “good-bye summer”; this is a delicious, fast and easy recipe. The pumpkin is not over-powering at all. Green onions and garlic compliment each other very well, and the spice combination of pesto, cayenne and nutmeg really work with the Parmesan cheese

Pumpkin Alfredo Pasta with Kale is a perfect weeknight meal; it’s 30 minutes, start to finish. Some grilled or baked chicken breasts sliced and placed on top make for a hearty dish with protein; and why not throw on some cherry tomatoes for more color? Plus the tomatoes taste fabulous here.

close up of pumpkin alfredo pasta in a black bowl with a fork

Whether you’ve already bought out the supply of canned pumpkin at the grocer or you just love alfredo pasta and are looking for a healthier way to serve it, this is a must-try recipe.

Pin
Print Recipe
5 from 5 votes

Pumpkin Alfredo Pasta with Kale

The pumpkin helps to thicken this sauce making this alfredo a healthy option with less butter and regular milk rather than cream in the recipe.
Course Meatless Main Dish
Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes
Servings 4
Calories 487
Author Good Dinner Mom

Ingredients 

  • 3 cups dried whole grain or gluten-free rigatoni, macaroni or any pasta with ridges to hold the sauce
  • 4 cups rough-chopped fresh kale, more or less to your liking
  • 3 Tablespoons butter
  • 2 Tablespoons white wine, may sub broth, or white wine vinegar
  • ¼ cup green onions, diced
  • 4 cloves garlic, minced or smashed and rough chopped
  • 2 Tablespoons pesto, homemade or store-bought, or fresh chopped basil will also do
  • 1 teaspoon salt
  • Freshly ground black pepper, to taste
  • ¼ teaspoon cayenne pepper
  • ⅛ teaspoon freshly ground nutmeg, optional
  • 2 cups milk, I use whole milk
  • 1- 15 oz. can pumpkin
  • 1 cup freshly grated Parmesan cheese, plus more for serving

Instructions

  • In a Dutch oven cook 3 cups pasta according to package directions, adding 4 cups chopped kale during the last 30 seconds; drain. Return to pan, cover and keep warm.

While the Pasta is Cooking Start Your Sauce:

  • In a large skillet melt 3 Tablespoons butter over medium heat, add 2 Tablespoons white wine and cook just a couple minutes until bubbling. Add ¼ cup green onion, 4 minced garlic and 2 Tablespoons pesto. Continue to cook until the wine has reduced out a bit, about 2 minutes. Add 1 teaspoon salt, pepper to taste, ¼ teaspoon cayenne and ⅛ teaspoon fresh nutmeg.
  • Stir in 2 cups milk, 15 ounces pumpkin and 1 cup Parmesan cheese. After the cheese has melted, taste the sauce and add more seasoning or Parmesan if desired. The sauce should be nice and thick and will continue to thicken after it's mixed with the pasta. If you want to thin your sauce, add a little more milk and an extra tablespoon of butter. Taste again.
  • Add the sauce to about ¾ of the pasta, to coat. Add more of the pasta until your dish has the desired consistency.
  • Sprinkle individual servings with additional Parmessan cheese and, if desired, addditional green onions.
Nutrition Facts
Pumpkin Alfredo Pasta with Kale
Amount Per Serving
Calories 487 Calories from Fat 216
% Daily Value*
Fat 24g37%
Saturated Fat 12g75%
Trans Fat 0.3g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 60mg20%
Sodium 1243mg54%
Potassium 603mg17%
Carbohydrates 48g16%
Fiber 5g21%
Sugar 8g9%
Protein 20g40%
Vitamin A 7674IU153%
Vitamin C 65mg79%
Calcium 577mg58%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.

Recipe loosely adapted from Better Homes and Gardens Special Interest Publication 100 Pumpkin Recipes.

Pumpkin Alfredo Sauce Pinterest Pin

You might also like

  • Creamy Cashew Alfredo Sauce is ready in your blender or food processor in just five minutes.
    Creamy Cashew Alfredo Sauce
  • Tuna with Simple Pasta Sauce
  • Red Pepper Pasta and Vegetable Sauce

Published on September 22, 2016

Comments

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




  1. trisha barnett says

    February 28, 2023 at 5:40 AM

    5 stars
    I’m going to make this tonight! Looks dreamy. Might toast some pumpkin seeds and sprinkle them on top.

    Reply
  2. shelly poole says

    October 12, 2022 at 5:38 AM

    5 stars
    I made this tonight and it was ridiculously good! I added sautéed mushrooms.

    Reply
  3. meg cardova says

    October 12, 2022 at 5:35 AM

    5 stars
    This was awesome! A very quick, simple and delicious fall food!

    Reply
  4. sammy h says

    February 22, 2022 at 6:38 AM

    5 stars
    If you were to add a protein to this, which would you suggest?
    Thanks!

    Reply
    • Sally Humeniuk says

      February 23, 2022 at 9:21 AM

      Hi Sammy, I would actually add either beef or pork to this one. The sauce is hefty enough that it would be fantastic.

      Reply
  5. jenn b says

    February 22, 2022 at 6:36 AM

    5 stars
    This looks SO delicious Sally! I totally need new ways to incorporate pumpkin into my diet this year. Thanks for sharing this wonderful looking recipe. cant wait try it!

    Reply
  6. Kevin | Keviniscooking says

    September 23, 2016 at 11:54 AM

    Lovely idea and my thoughts are I’d need some garlic bread, a couch and a napkin.

    Reply
    • Sally says

      September 23, 2016 at 3:24 PM

      Oh yes, Kevin! Since it’s 50 degrees and raining here today, I’ll share that couch with you and provide the garlic bread. I’ll bet you make a killer garlic bread. I have a recipe I only make once in awhile because it’s so decadent but it disappears in a minute! I mix together equal parts softened butter and mayo, then add chopped green onions, rough chopped garlic, and a lot of Parmesan cheese. Then spread that (thick) over a loaf of French bread sliced length-wise. Sprinkle with paprika or cayenne and bake until golden. Not healthy at all but so, so good. Some chopped olives in the mix is a great change up too.

      Reply
About Sally - Good Dinner Mom.

About Good Dinner Mom

My name is Sally and I love to be in the kitchen. Making fresh, unique dishes is my way of showing love for family and friends and I hope that here you’ll find recipes of both healthy and indulgent dishes that will inspire you to cook more at home while sharing some love of your own. more about me

Find a recipe:

Latest Recipes

The Best Macaroni and Cheese I’ve Ever Had

Jalapeno Peppers with cheese and jalapenos stacked on a plate. A can of beer in background

Jalapeno Popper Pigs In A Blanket

Stuffed Jalapeños

Delicious Spiced Pear Oatmeal Recipe

Pumpkin Cinnamon Roll Cake

Halloween neapolitan cookies layered on black board. Cookies are purple black and natural with M&M's on them.

Halloween Neapolitan Cookies

  • The Main Dish
  • 30 Minutes or Less
  • Fresh from the Bakery
  • Vegetarian
  • Shop
macaroni and cheese with peas asparagus and basil
The best Chinese Chicken Salad is right here with fresh vegetables, tender chicken and amazing Asian peanut salad dressing. Ready in under 30 minutes.
Oven Baked Chowder
Privacy Policy
Copyright ©2023, Good Dinner Mom. All Rights Reserved.
Design by Pixel Me Designs