Pumpkin Sage Pasta

January 31, 2021
pumpkin sage pasta on a plate.

When thinking about budget meals, many people immediately think of pasta with red sauce. But if you're getting tired of that combination, this Pumpkin Sage Pasta recipe is super easy and is less than $0.50 per serving!

You know the canned pumpkin that starts showing up in stores around September and hangs around until the Christmas holidays? It makes an amazing base for a pasta sauce! 

Now, you want the one that is only canned pumpkin. You don't want the one that has the pumpkin pie seasonings in it. If you're lucky, you can stock up when it's on sale and have quick pasta year round for even less.

More reasons to stock up on canned pumpkin

And while this Pumpkin Sage Pasta recipe is a good reason to stock up on canned pumpkin, it's not the only reason. You can use pumpkin puree to replace eggs and oil in baked goods. You can even use pumpkin to replace the fat in tamale dough. If you have a dog, keep pumpkin on hand for when they get diarrhea. Here's how to use it.

Pumpkin nutrition

As far as nutrition goes, pumpkin is a great source of vitamin A and fiber. It also has low calories and fat by volume. If you are using white pasta instead of whole grain to save money, the fiber in the pumpkin can help pick up some of the nutritional slack. 

While this pumpkin recipe is quite filling, we like to bulk up the nutrition by adding in frozen peas, spinach, kale, or broccoli. Add any of these to the last few minutes of cook time for the pasta and your meal will instantly be that much more nutritious.

We enjoy Pumpkin Sage Pasta with a sprinkle of our Vegan Parmesan

pumpkin sage pasta with kale and vegan parmesan on a plate.

Pumpkin Sage Pasta

Stock up on pumpkin when it's on sale and you'll feast on this all year!
Cook Time25 minutes
Total Time25 minutes
Course: Main Dish
Cuisine: American
Diet: Vegan, Vegetarian
Servings: 4
Calories: 250kcal
Cost: $1.80


  • 8 oz. dried penne pasta $0.50
  • 3 cloves garlic minced ($0.15)
  • 1/2 onion diced ($0.25)
  • 3/4 cup unsweetened unflavored soy milk ($0.28)
  • 3/4 cups pumpkin puree canned or pre-cooked ($0.48)
  • 1 ¼ teaspoon dried sage $0.11
  • 1/2 tsp. salt or to taste ($0.02)
  • Black pepper to taste fresh ground ($0.01)


  • Cook pasta according to package directions. Drain and set aside.
  • In a medium-sized pot or large frying pan, saute garlic and onion in olive oil 3-5 minutes. Add the sage and heat for another minute. Reduce heat to low, and add the soy milk, pumpkin, and sage. Stir gently to combine ingredients.
  • Simmer until flavors are well combined, about 8-10 minutes. Season with salt and pepper then add pasta and cook on low until heated through.
  • $1.80/recipe $0.45/serving Splurge and add some steamed broccoli!


The costs were all calculated using Kroger’s online shopping feature but these prices do reflect what we usually see in the store. I picked the cheapest option, usually the store brand.

Do you enjoy savory pumpkin dishes? Which are your favorites?

Laura Nunemaker

About the Author

Laura Nunemaker

vegan. full-time traveler. rv dweller. food lover. cow petter.

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