Creamy Pumpkin Pasta

Name: Creamy Pumpkin Pasta
Prep time: 20 min
Cook time: 40 min
Total time: 1 h
Yield: 4
Ingredients: 250 g spaghetti; 250 g hokkaido pumpkin; 2 tbsp neutral oil; 2 cloves garlic; 0.25 tsp ground nutmeg; 0.25 tsp ground black pepper; 3 dl cooking cream; 2 dl parmesan; 2 tbsp lemon juice

1 hr

2 portions

pasta vegetarian creamy

Plan this

Went viral on TikTok for a reason — silky pumpkin sauce clinging to spaghetti with just a handful of ingredients. Ready in 40 minutes.

Instructions

1
Cook the spaghetti according to the package instructions. Before draining, scoop out 2–3 dl of the pasta water and set it aside, then drain the rest.
2
Cut the pumpkin in half and scoop out the seeds. Use a sharp knife to peel off the skin, then chop the flesh into chunks.
3
Heat the oil in a wide pot over medium heat. Add the pumpkin chunks and garlic and cook, stirring now and then, until they start to soften.
4
Season with nutmeg, pepper, and a little salt, then pour in the cream. Bring to a boil, lower the heat, and keep cooking until the pumpkin is completely soft. Blend the sauce until smooth using a stick blender or food processor.
5
Stir in the reserved pasta water and the grated parmesan, then taste and adjust with salt, pepper, and lemon juice. Bring back to a boil — if the sauce feels too thick, add a splash more pasta water.
6
Toss the cooked spaghetti into the sauce and let everything heat through together.

Per average serving

Calories

kcal

0.2

Protein

0.8

Carbs

Fat

0.1g

Fiber

Sugar

0mg

Sodium

Family Portions

2portions

Adults

Children

No children added

Per average serving

Calories

kcal

0.2

Protein

0.8

Carbs

Fat

0.1g

Fiber

Sugar

0mg

Sodium

Tips from the kitchen

Hokkaido pumpkin doesn't strictly need peeling since the skin softens when cooked, but if you want the smoothest sauce, take it off. The flesh is dense, so use a sharp knife and cut small chunks so they cook through faster.
Don't skip saving the pasta water. That starchy water is what loosens the sauce and helps it cling to the spaghetti instead of sliding off.
Wait until the pumpkin is fully soft before you blend, otherwise you'll get a grainy sauce with little firm bits. A fork should slide through with no resistance.
Add the lemon juice at the very end and taste as you go. The pumpkin and cream are on the sweet side, and the lemon cuts through that. Start with a little.
Grate the parmesan yourself and stir it in off the strongest heat so it melts smoothly rather than clumping.

Ways to vary it

For a bit of heat, add a pinch of chili flakes when you cook the garlic. It plays well against the sweet pumpkin.
Crisp up some sage leaves in the oil before adding the pumpkin, then crumble them over the finished plates.
Want some bite on top? Toasted pumpkin seeds or chopped walnuts scattered over each bowl give a nice crunch.

Storage & leftovers

Keeps in the fridge for about 3 days in a sealed container. The sauce thickens as it sits, so reheat gently in a pan with a splash of water or milk and stir until it loosens up again. I wouldn't freeze it, the cream sauce tends to split and go grainy once thawed.

What to serve with it

A simple green salad with a sharp vinaigrette balances the creaminess. Some warm bread on the side is good for catching the leftover sauce.

By Untrained ChefPublished 11 June 2026

Related Recipes

Barbie Pasta

1 hr

Shockingly pink and actually delicious. Roasted beets, feta, and garlic blended into a silky sauce — this TikTok pasta is worth the hype.

pastavegetarianeasy

One-Pot Spaghetti

30 min

Everything goes in one pot — pasta, sauce, veg, all of it. Ready in about 15 minutes of simmering and honestly one of the easiest weeknight dinners you'll make.

one-potpastavegetarian

Creamy Salmon Pasta - Quick Weeknight Dinner

30 min

A perfect weeknight meal featuring creamy salmon pasta that's quick and satisfying. Top with herbs or parmesan for extra flavor.

pastasalmoncreamy