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{Note from Jessica: Today’s post is shared by my sweet friend Renee, author of Raising Generation Nourished. We became friends several years ago and I am continually impressed with her desire to help change the world, starting with our newest generation. Real food has to be core of our health and should start in the womb. Considering this is the first time in history that our children are expected to die before us, something HAS to change. I’m honored to call her a friend. I hope you’ll stop by her site, Raising Generation Nourished, and say hello!}

When my husband and I started dating, one of our very favorite date night places served this pasta dish that was just amazing. It had a cream sauce like alfredo that had this flavorful heat to it that was so addicting.

I don’t think there is anyone on earth that would turn down a comforting, creamy pasta dish. As my journey to eating cleaner, more real food progressed, I have figured out some ways to make creamy pasta in a better way. And I’ll be the first one to admit that with 3 little ones, sometimes date nights are nonexistent, so treating my husband to some of our favorite meals at home helps us through this season of toddler madness!

Pumpkin Cream Sauce :: Gluten Free, Grain Free, Dairy Free Option, Paleo / Primal // deliciousobsessions.com

If you are in a pinch, a can of pumpkin will work just fine, but there is just something about filling your home with the scent of roasted pumpkin! And the flavor the caramelized pumpkin flesh gives to the sauce is something you just can’t get from a can.

Pumpkin Cream Sauce // Delicious Obsessions // #grainfree

This cream sauce is my take on that flavorful alfredo type sauce from that restaurant. You can add it to your favorite gluten-free pasta if you are able to tolerate grains, or use grain-free noodle alternatives like spaghetti squash noodles or zucchini noodles. Zucchini is disappearing from the market where I live, and what is it is super pricey, so at this time of year, I like using the spaghetti squash.

Pumpkin Cream Sauce // Delicious Obsessions // #grainfree

And a couple of notes on the dairy. I have been through a season of having to be off dairy and bone broth works just as well as the raw milk or cream. I also would recommend something with less flavor than virgin coconut oil for the cooking part so your sauce doesn’t taste like coconut – use ghee if you can’t tolerate butter or use refined coconut oil, which won’t have any coconut flavor.

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Pumpkin Cream Sauce :: Gluten Free, Grain Free, Dairy Free Option, Paleo / Primal // deliciousobsessions.com

Pumpkin Cream Sauce :: Gluten Free, Grain Free, Dairy-Free Option

Yield: 4 Servings
Prep Time: 10 minutes
Cook Time: 1 hour 15 minutes
Total Time: 1 hour 25 minutes

If you're a pumpkin fan, you will appreciate this savory twist on something that is typically used in sweet preparations. This rich, creamy sauce is sure to be a crowd-pleaser, plus, it's full of great nutrition too!


  • 1 pie pumpkin (in a pinch you could use a can of organic pumpkin)
  • 1/3 cup butter for cooking in (if you are dairy-free use ghee or unrefined coconut oil - virgin coconut oil will give it a very different flavor so be mindful of that if you decide to use that)
  • 1 small onion, coarsely chopped
  • 2 cloves of garlic, coarsely chopped
  • ½ cup organic white wine (I’m not picky on brands, but don’t use something you wouldn’t drink. The alcohol will cook off, but if you can’t have yeast/ferments like wine you can sub chicken bone broth)
  • 1 ½ cups whole raw milk or cream (If you are dairy-free use coconut milk)
  • ¼ tsp organic chipotle powder (This is optional but I love the heat it gives!)
  • Sea salt & Pepper to taste


  1. Start by roasting your pumpkin. Cut the pumpkin in half, scoop out the seeds, smear with butter, and sprinkle sea salt/pepper. Roast flesh UP on a baking sheet in a 425 degree oven for 1 hour. Set aside to cool enough to scoop it out.
  2. While the pumpkin is cooling, braise your onion in the butter with a couple pinches of sea salt to bring out their juices and sweeten. Cook on medium for about 10 minutes – you are going for the butter to brown a bit and the onion to caramelize some.
  3. Add the garlic and cook for a couple minutes.
  4. Pour in the white wine to de-glaze the pan.
  5. Add the pumpkin, milk, and seasoning and bring to a simmer for a few minutes.
  6. Use an immersion blender or regular blender to puree the sauce completely. (Add more season if you need once you taste it).

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Nutrition Information:
Yield: 4 Serving Size: 1
Amount Per Serving: Calories: 322Total Fat: 23gSaturated Fat: 13gTrans Fat: 1gUnsaturated Fat: 8gCholesterol: 65mgSodium: 329mgCarbohydrates: 20gFiber: 1gSugar: 8gProtein: 5g

This website provides approximate nutrition information for convenience and as a courtesy only. Nutrition data is gathered from Nutritionix and we often find their calculations to be slightly inaccurate based on the whole food ingredients we use on this site. Nutrition information can vary for a recipe based on many factors. We strive to keep the information as accurate as possible, but make no warranties regarding its accuracy. We encourage readers to make their own calculations based on the actual ingredients used in your recipe, using your preferred nutrition calculator.

What do you think? Are you willing to try a pumpkin cream sauce? Leave a comment below!

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