Mediterranean Pumpkin Alfredo Pasta
This dish takes classic Alfredo and gives it a Mediterranean twist using pumpkin puree, olive oil, garlic, fresh herbs, and parmesan. It’s creamy without being heavy, naturally sweet from pumpkin, and beautifully comforting.
⏱ Time
Prep: 10 minutes
Cook: 15 minutes
Total: 25 minutes
Ingredients
For the Pasta
250g (about 8 oz) pasta (penne, fettuccine, or rigatoni)
Salt for boiling
Pumpkin Alfredo Sauce
1 tbsp olive oil
2 cloves garlic, minced
1 cup pumpkin puree (100% pure pumpkin)
¾ cup milk or cream (you can mix half & half)
½ cup parmesan cheese, grated
½ tsp dried oregano
¼ tsp dried thyme or rosemary
Salt & pepper to taste
1–2 tbsp pasta water (to adjust consistency)
Optional Mediterranean Add-Ins
Fresh spinach
Feta cheese crumbles
Toasted pine nuts or walnuts
Fresh parsley or basil
Instructions
1. Cook the Pasta
Boil pasta in salted water until al dente.
Reserve ½ cup pasta water, then drain.
2. Make the Pumpkin Alfredo Sauce
1. Heat olive oil + butter in a pan over medium heat.
2. Add garlic and sauté for 30 seconds gently (don’t brown it).
3. Add pumpkin purée and stir.
4. Pour in milk/cream and whisk until smooth and creamy.
5. Add parmesan and mix until melted.
6. Season with oregano, thyme, salt & a pinch of pepper.
7. Add 1–3 tbsp pasta water to loosen it to silky Alfredo consistency.
3. Combine
Add cooked pasta to the sauce.
Toss until fully coated and glossy.
4. Serve
Top with:
Extra parmesan
Fresh parsley
Feta crumbles (Mediterranean twist)
Toasted nuts for crunch
Serve warm and creamy.
Tips
Add spinach near the end for extra greens.
Use half cream + half milk for the perfect texture.
If sauce feels too thick, pasta water will fix it instantly.
For extra Mediterranean flavor, add a tiny squeeze of lemon before serving.
❓ Frequently asked questions FAQs
Does it taste like pumpkin?
Very mild — pumpkin adds creaminess, not strong flavor.
Can I make it dairy-free?
Use coconut milk + dairy-free parmesan.
Can I use fresh pumpkin?
Yes — steam and blend into a smooth puree.
Nutrition information
Calories: 380–460
Protein: 11–14g
Carbs: 55–60g
Fat: 12–18g