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Recipe Food Literacy Center

Pumpkin Pasta Sauce

This sauce tastes great on pasta or zoodles—a favorite of the kids in our classes. Kids can successfully help with this easy recipe, which can be assembled quickly and served either hot or cold. It makes enough sauce for a big family meal or can be prepared ahead and packed for lunches all week.

Pumpkin Pasta Recipe

Yield: 8 cups
Supply List
Printable Recipe
Video tutorial: Facebook or YouTube


  • 2 large red onions, diced
  • 1 Tablespoon olive oil
  • 2 28-oz cans of pumpkin puree, or 7 cups
  • 1/4 cup fresh or dried oregano
  • 1/2 teaspoon nutmeg
  • 16-oz container of sour cream
  • 1 cup grated parmesan
  • 1 cup water, or more as needed
  • Salt and pepper to taste
  • 1/4 cup toasted pumpkin seeds for garnish, optional

Optional toppings: sesame seeds, chopped nuts, chili oil, or minced garlic

Instructions for Adults 

Dice the onions, or help kids use a food chopper to dice them. Heat a large saucepan on medium high heat. Add the olive oil and diced onions and sauté for 5 minutes or until the onions are translucent and beginning to brown. Remove from stove top and allow to cool for about 5 minutes, or until cool enough for children to work with the pot.

The sauce can either be heated on the stovetop until warm, or served immediately with pasta or zoodles.

Instructions for Kids 

Use a can opener to open the cans of pumpkin. Use a spoon to scoop the contents of one can into the saucepan with the onions. 

Measure and add the oregano and nutmeg. Use an immersion blender to combine all ingredients until smooth. 

Measure and add the sour cream, parmesan, water, salt, and pepper to taste. 

Use the immersion blender to blend again until smooth. If the sauce is too thick, add more water. 

If using pumpkin seeds, sprinkle as garnish over the pasta with sauce before serving.


Hello! We hope you made and enjoyed this recipe from our Your Sandwich Can Save the World! Food Literacy Curriculum! Please note that all photos and content are copyright protected. Please do not use our photos without prior written permission. If you wish to republish this recipe, please rewrite the recipe in your own unique words and link back to Pumpkin Pasta Sauce on Food Literacy Center’s website. Thank you!

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