Creamy Pumpkin Tahini Pasta in 10 Minutes: Quick Weeknight Recipe

A creamy 10-minute pumpkin tahini pasta made with just eight ingredients. Vegan, gluten-free, high in protein, and oil-free.

What Makes This Recipe Great

I enjoy creating simple, satisfying vegan pasta dishes that taste indulgent without dairy. This Pumpkin Tahini Pasta is creamy, comforting, and ready in about 10 minutes. With only eight ingredients, it’s an easy, nutritious option for a quick weeknight meal or a cozy lunch.

The sauce is thick, flavorful, and surprisingly rich thanks to the combination of pumpkin and tahini. There’s no blending required—just whisk, warm, and toss with your cooked pasta of choice. It keeps things oil-free and plant-based while delivering a pleasant balance of sweet pumpkin and nutty tahini, brightened by garlic and sage.

Recipe Highlights

• Vegan, gluten-free, oil-free, nut-free (aside from sesame in tahini), and free of refined sugar.
• Ready in about 10 minutes using pantry-friendly ingredients.
• Great with legume-based pastas for extra protein, but any pasta or even zucchini noodles will work.

Ingredient Notes

The sauce is built on pumpkin puree and tahini, with garlic, sage, a splash of non-dairy milk (or pasta water), and vegan parmesan or nutritional yeast for umami. Unsweetened pumpkin puree provides a gentle natural sweetness that balances tahini’s nuttiness. Fresh sage and garlic bring aromatic depth, while vegan parmesan or nutritional yeast adds a savory finish.

• Pasta: Use your favorite. Chickpea or other legume-based pastas add protein and are a great gluten-free option.
• Pumpkin purée: Use unsweetened pumpkin purée, not pumpkin pie filling.
• Tahini paste: Made from ground sesame seeds. Choose a tahini with no added ingredients if possible.
• Garlic: Fresh minced garlic is best; substitute 1 tsp garlic powder if needed.
• Sage leaves: Fresh sage complements pumpkin nicely—thinly sliced ribbons work well as both a flavoring and garnish.
• Vegan parmesan or nutritional yeast: Either adds the savory, cheesy note; nutritional yeast keeps the recipe oil-free.
• Non-dairy milk or pasta water: Use unsweetened plant milk at room temperature, or reserve some pasta water to thin the sauce.
• Salt and black pepper: To taste.

Step-by-Step Instructions

1. Bring a large pot of salted water to a boil and cook the pasta according to package directions. Drain, reserving a cup of pasta water if you plan to use it to thin the sauce.
2. In a large bowl, whisk together the pumpkin purée and tahini until smooth. Transfer the mixture to a small saucepan and warm over low heat until it reaches a gentle simmer. Stir continuously to prevent sticking.
3. Add minced garlic (or garlic powder) to the sauce and continue stirring. Taste as you go and adjust seasoning.
4. Smack the sage leaves between your palms, stack and thinly slice into ribbons. Stir the sliced sage into the sauce to release its aroma.
5. Stir in vegan parmesan or nutritional yeast, then add non-dairy milk or reserved pasta water in 1/4 cup increments until the sauce reaches your desired consistency. Season with salt and black pepper.
6. Toss the cooked pasta with the sauce until evenly coated. Serve immediately, garnished with extra sage, vegan parmesan or nutritional yeast, and a final grind of black pepper.

Secrets to Success

• If you prefer, use reserved pasta water to thin the sauce for a silkier texture. If using plant milk, make sure it is unsweetened and unflavored—vanilla or sweetened varieties will alter the sauce.
• Both vegan parmesan and nutritional yeast add savory depth; nutritional yeast keeps the dish oil-free while vegan parmesan provides a closer “cheesy” texture.
• Add red pepper flakes for heat, if desired.
• Boost the meal by stirring in vegetables like broccoli or spinach.
• For al dente pasta, follow the package timing or subtract a minute or two from the recommended cooking time.

Serving Tips

• Serve this pasta immediately for best texture; the sauce firms up as it cools.
• If preparing ahead, store sauce and pasta separately. Reheat the sauce, thin if needed, then combine with pasta just before serving.
• Pair with a simple salad or crusty bread, or enjoy it on its own.

Storage Tips

• Store leftover sauce and pasta separately in airtight containers in the refrigerator for 3–4 days.
• Reheat the sauce gently on the stovetop or in the microwave and adjust the consistency with a splash of plant milk or reserved pasta water before tossing with pasta.

Recipe FAQs

More Delicious Recipes

Pumpkin Spice Tahini Cookies

Festive Pumpkin Gingerbread Loaf

Healthy Pumpkin Pie

Besto Pesto Zucchini Noodles

If you try this recipe, tag @veggiekins on Instagram so I can see your recreations and possibly feature them. Share substitutions or reviews in the comments—I love hearing what you try!