Creamy Pumpkin Sauce

October 15, 2013

Creamy Pumpkin Sauce

Autumn sparks the start of the unavoidable pumpkin everything craze. It’s that time of the year when the leaves are changing, the cold starts to bite and every single food you’re eating has some pumpkin in it, or next to it, or on top of it. Pumpkin-flavored lattes, pies, muffins, even ale. You name it.
And you guys know how much I love ME pumpkin; so before I knew it, I’ve found myself elbow-deep in pumpkin guts.
Operation “Jack-o’-lantern” is officially on, which means loads of pumpkin flesh leftover ready to be used in every single dish I cook.
By the way there’s this rumor going around, about people not liking pumpkin. Folks spreading ill will about pumpkin.
Something like a secret society trying to sabotage our pumpkin extravaganza.
I have the sneaking suspicion that my friend Martha might be part of this sect. The other day - as we were carving the hell out of a humongous pumpkin - she suggested that I should throw out the flesh because “There’s not much you can do with all that pumpkin!”
OK, hold your horses there miss. There are tons of stuff you can do with pumpkin. What about pumpkin curry, pumpkin chili, pumpkin cinnamon rolls, pumpkin Mac&Cheese or pumpkin protein muffins?
BAM! In your face pumpkin-haters.
And here’s another recipe with pumpkin. DOUBLE-BAM!

This pumpkin sauce is the best. I know, bold statement, but since I perfected it, I use it in tons of recipes. Actually, I often find myself eating it by the spoonful straight of the pan.
It can be used in many recipes — from creamy pumpkin rice to healthy pumpkin fettuccine
Alfredo to pumpkin Mac&Cheese. I’m going to post a couple of those in the next few days.
It tastes amazing like the most delicious creamy and delicious pumpkin you’ve ever had.
If that’s not enough, this pumpkin sauce is pretty healthy, totally paleo friendly and packed with all the goodness pumpkin brings along. TRIPLE-BAM!

Creamy Pumpkin Sauce

Creamy Pumpkin Sauce                                                                                            Print this recipe!

Makes about 3 cups of sauce

1 tablespoon butter
1 medium shallot (or onion), chopped
1 ¼ cups / 9.4 oz / 355 gr pumpkin puree (here’s how I make pumpkin puree)
1 cup / 10 oz / 285 gr Greek yogurt (you can use half heavy cream for a less tangy sauce)
¾ cup / 2.65 oz / 75 gr grated Parmesan cheese
½ teaspoon fine grain sea salt
A pinch of freshly grated nutmeg
Freshly ground pepper to taste


Melt the butter in a large nonstick skillet over medium heat, add shallot, a pinch of salt and saute for about 4 to 5 minutes until translucent but not browned.
Transfer to a blender, add pumpkin puree, Greek yogurt, Parmesan cheese, salt, nutmeg and black pepper.
Blend until the sauce is very smooth (a couple of minutes), adding more Greek yogurt depending on how thick you want the sauce to be.
Taste and adjust with seasoning. Serve hot!

Nutrition facts

One serving (1 cup) yields 254 calories, 15 grams of fat, 15.3 grams of carbs and 17.2 grams of protein.


  1. My husband is one of those pumpkin haters. It's bizarre.

  2. This sauce is really versatile, that's true. I'm not a pumpkin hater but I love using my organic BPA free canned pumpkin puree. LOL. I guess that makes me not a pumpkin lover like you, Mike.:)

  3. Looks like we are somehow surrounded by pumpkin haters:)
    So I'll try this gorgeous looking recipe ASAP.
    Thanks for sharing!

  4. I can't get enough of pumpkin when in season. Looks mighty good to me, I could dip some crusty bread and enjoy it for a nice dinner anytime. Great one.

  5. So...ummm... could I just pour myself a big cup of this and drink it slowly?
    Sounds incredible!! YAY for pumpkin!!

  6. How would you make it with the Mac and cheese because that sounds like a heavenly thanksgiving dish! Thanks!

    1. I would replace the Parmesan with sharp Cheddar cheese, than mix the sauce with cooked whole wheat elbows. Spoon everything in a baking dish, sprinkle with breadcrumbs and pop in the over for about 15 to 20 minutes or until the top is golden brown and pasta is bubbly.
      Sounds good?

    2. Sounds AMAZING! Thanks so much!

  7. while this sounds amazing, the yogurt and cheese make it NOT paleo.