pumpkin pasta sauce


A pumpkin pasta sauce that is rich, creamy, comforting and sure to hit the spot. It’s a great seasonal alternative to traditional marinara sauce, and adds a ton of extra vitamins, nutrients and fiber.
Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings 4 servings
Calories 107 kcal


  • 1 15 oz can pure pumpkin puree
  • 2 roma tomatoes (diced)
  • 1/2 onion (diced)
  • 4 garlic cloves (minced)
  • 1 tbsp light butter
  • 1 tbsp oregano
  • 1 tsp dried basil
  • 1 tsp dried sage
  • 1/3 cup grated parmesan cheese
  • 1/3 cup fat free milk
  • Salt and pepper to taste


  1. Melt butter in a medium sized saucepan over medium high heat. Add in tomatoes, onions and garlic. Cook, stirring regularly, until tomatoes are mostly rendered down, about 10-12 minutes.
  2. Turn heat to low and stir in pumpkin, milk, parmesan, oregano, basil, and salt & pepper. Cover and cook over low, stirring occasionally, for about 15 minutes.

Recipe Notes

Entire recipe makes 4 servings

Serving size is a heaping 1/2 cup

Each serving = 2 Points*

*based only ingredients with an SP Freestyle value

Nutrition Facts
Amount Per Serving
Calories 107 Calories from Fat 49
% Daily Value*
Total Fat 5.4g 8%
Saturated Fat 3.4g 17%
Cholesterol 16mg 5%
Sodium 135mg 6%
Potassium 232mg 7%
Total Carbohydrates 10.6g 4%
Dietary Fiber 3.1g 12%
Sugars 4.8g
Protein 5.5g 11%
Calcium 13%
Iron 8%
* Percent Daily Values are based on a 2000 calorie diet.