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Healthy Pumpkin Alfredo Sauce

Creamy, savory, and full of fall flavor, this Healthy Pumpkin Alfredo Sauce is a great seasonal twist on a classic dish! Made with pumpkin puree, and a blend of white cheddar, parmesan, and pecorino cheeses, this creamy sauce is the ultimate in fall comfort food made delicious.
Servings : 4
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins


  • skillet


  • 4-5 cloves garlic minced
  • 1/2 tsp olive oil or sub olive oil spray
  • 4 tsp butter, vegan butter, or ghee
  • 4 tsp gluten free or whole wheat flour
  • 1 1/4 cup original unsweetened almond or cashew milk
  • 1/4 cup freshly shredded white cheddar cheese packed in tight
  • 1/3 cup freshly shredded Parmesan Reggiano cheese packed in tight
  • 2 Tbsp Pecorino Romano cheese or just sub extra Parmesan cheese
  • 1/2 cup pumpkin puree
  • dash nutmeg
  • salt to taste
  • fresh ground pepper to taste
  • fresh parsley optional, to garnish


  • Heat a ceramic or stainless steel pan over medium low heat.  Add in olive oil and garlic.  Stir until fragrant, then add in butter.
  • Slowly whisk in flour until well combined with the butter and garlic.  While whisking, slowly add in 1 1/4 cups of almond milk.  Increase heat to medium and allow milk and flour to thicken for several minutes. 
  • Once your roux (aka flour mixture) is thickened, reduce heat to low and add in all the cheese, stirring well until the sauce is creamy, then stir in pumpkin.
  • Remove from heat. Add in ¼ tsp of salt (or to taste),  a sprinkle of pepper, and dash of nutmeg. 
  • Serve with noodles, veggies, and or your favorite protein and top with extra parmesan and garnish with fresh parsley and a pinch of nutmeg.


21 DAY FIX:  1/2 BLUE, 1/8 PURPLE, 1 tsp (per serving)
WW: Green, Blue, Purple - 5 points (per serving)  [Calculated using cooking oil spray, butter, and GF or whole wheat flour]


Serving: 0.33cupsCalories: 149kcalCarbohydrates: 6gProtein: 7gFat: 11gSaturated Fat: 6gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 1gCholesterol: 28mgSodium: 486mgPotassium: 96mgFiber: 1gSugar: 1gVitamin A: 5045IUVitamin C: 2mgCalcium: 280mgIron: 1mg
Keyword healthy alfredo, pumpkin, savory pumpkin recipes
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