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White bowl full of pumpkin spaghetti surrounded by dried pasta noodles and a gray kitchen linen.

Pumpkin Pasta Sauce

  • Author: Nicole
  • Prep Time: 10 minutes
  • Cook Time: 17 minutes
  • Total Time: 27 minutes
  • Yield: 4 meals 1x
  • Category: Lunch & Dinner
  • Method: Stove Top
  • Cuisine: American
  • Diet: Gluten Free


Pumpkin Pasta Sauce is a healthy, easy Fall dinner recipe. It’s cozy savory comfort food that combines pumpkin and tomato into one harmonious sauce.  Serve over your favorite pasta or as a topping to spaghetti squash in order to make this meal Whole30 and Paleo. This sauce is also gluten, dairy, soy and sugar free. 




  1. Begin boiling a large post of water to cook the pasta in with a teaspoon of salt (and no oil). *The water will be heating up to a boil when you start the rest of the dish and below will specify when to add your noodles to cook.
  2. In a large deep sided skillet or saucepan over medium heat add 1 Tablespoon of avocado oil. Once the oil is heated, add the onions with a pinch of salt and pepper and saute for five minutes until translucent.
  3. Add the garlic and saute another two minutes.
  4. To a blender, add the strained tomatoes, pumpkin puree, sauted onions and garlic, salt, oregano, black pepper and smoked paprika. Blend until smooth.
  5. In the same large skillet, add the remaining 1 Tablespoon of avocado oil and cook the ground beef until fully cooked through.
  6. While the meat cooks, add your pasta to the boiling water and cook the noodles as directed on their package.
  7. Once the meat is cooked through pour the blender sauce over the meat and heat through.
  8. Drain the pasta immediately once cooked and toss into the sauce in the skillet.
  9. Serve immediately topped with parsley (and/or parmesan if not eating Whole30, Paleo or Dairy Free).


*In place of pasta you can use zucchini noodles or spaghetti squash to make this meal Whole30 or Paleo.

*If you plan to have leftovers, only cook enough pasta to eat right away and reserve some of the sauce for leftovers.

*The Pumpkin Pasta Sauce will keep in the fridge for 4 days.

Keywords: pumpkin pasta sauce, paleo spaghetti, whole30 spaghetti sauce,

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