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Vegan Pumpkin Sauce Pasta

IBS Diet Plans - Pumpkin Pasta

I have never been a fan of traditional white Alfredo sauce but it could also be because I only had the pre-made jar version as a kid.  When the temperature changes so does my taste buds and I am all about comfort foods.  With that being said, I wanted to try to incorporate all of my favorite fall foods (pumpkin anyone!?) and a lightened up take on Alfredo sauce.  This quick and easy dinner comes together in under 20 minutes.  This is a perfect fall meal to add to your IBS diet plans.  The best surprise is how fulfilling this dish is without having dairy in the mix.  Until recently I had no idea that was even possible and still be crave worthy.

FODMAP warning: It’s important to note in order to keep this in the FODMAP safe zone stick to 1/4 cup serving of canned pumpkin.  If Oligos are not a bother for you, you can increase the portion to 1/2 cup.

Looking for other delicious pumpkin recipes? Check out a few of my favorites: pumpkin breakfast cookies, pumpkin waffles and pumpkin pie.

Pasta combined with sauce

Pasta combined with sauce

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IBS Diet Plans - Pumpkin Pasta

Vegan Pumpkin Sauce Pasta

  • Author: Fitfabfodmap
  • Prep Time: 5 minutes
  • Cook Time: 20 minutes
  • Total Time: 25 minutes
  • Yield: 2 servings 1x


A creamy pumpkin sauce that is completely dairy-free!


  • 5 sage leaves, whole
  • 1 tbsp extra virgin olive oil
  • 2 tbsp green onions, chopped
  • 1 cup pumpkin puree
  • 1/2 cup FODMAP safe milk of your choice, I love to use MALK  unsweetened almond milk
  • 1/4 cup pasta water plus additional water if needed
  • 6 oz gluten free pasta of your choice
  • 1 tsp salt & pepper


  1. Cook pasta according to directions.
  2. While pasta is cooking heat olive oil in a large pan over medium heat. Add the whole sage leaves and lightly fry for 2-3 minutes or until leaves start to darken.
  3. Remove from pan and let drain on paper towels.
  4. Add green onions to pan and saute for 1-2 minutes.
  5. Whisk in the milk and pumpkin and bring to a boil. Reduce heat and let simmer for a few minutes. Add water to thin out the sauce. Season with salt and pepper.
  6. Drain pasta and pour immediately into pasta sauce to combine. Top with fried sage leaves.


Recipe adapted by Avocado Pesto

Keywords: fodmap safe pasta recipe, fodmap pasta recipe, vegan pasta sauce

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