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    Home » Main Dishes

    Pumpkin Pasta! Keto, Vegan & High Protein

    September 12, 2021 by Chelsea Blake 3 Comments

    Jump to Recipe Print Recipe
    Serving dish of pasta with roasted pumpkin seeds in the background

    This Pumpkin Pasta dish checks off so many boxes: low-carb, vegan, high in plant-based protein, a pasta dish that is keto-friendly (and actually tastes like pasta), easy to make in just 3 steps, AND is incredibly yummy and full of warm autumn flavors. It might just be my favorite dish of the year.

    It's September, which means the onslaught of pumpkin-pie spice everything is on. I do love me some pumpkin spice, but it's difficult being on a low-carb diet and seeing sugar-filled pumpkin spice lattes and cookies everywhere. So, I decided to make my own pumpkin-inspired dish to satisfy my craving, and it was oohhhh sooo good! I'm already planning on making it again next month.

    Small plate with a serving of pasta

    Pumpkin

    Pumpkin is incredibly versatile, lending to both savory dishes and sweet desserts alike. And, thankfully, it is low-carb enough to make an occasional appearance on my keto menu. This pumpkin dish is savory, but has just enough coconut cream and warm spices to satisfy your craving for pumpkin pie as well. And if that still isn't enough, you could always make my Keto Pumpkin Pie in a Mug for dessert. 🙂

    The Sauce

    I wanted to make a sauce that was not only delicious, but also easy to make. Essentially, "dump everything in a pot and wait for it to heat up" easy. The only thing you have to be careful of is making sure all clumps of spices are squished out and stirred in. Especially the miso paste, which tends to stay in a clump in you don't attend to it. Other than that, this sauce is about as easy as it gets.

    Optional Ingredients

    The miso paste is optional, but I like it for the added boost of umami.

    The nutritional yeast and turmeric are also optional. I added them because they not only contain healthy nutrients, but also enhance the yellow/orange color of the pumpkin.

    Pouring the sauce over the dry noodles

    The Pasta

    There are several different keto-friendly pasta alternatives on the market, but Lulupasta's high-protein pasta is one of my favorites. Not only does it closely resemble real pasta (which isn't easy to find amongst the keto-friendly options), but it's also high in protein. This makes it ideal for a vegan dish. The pasta is made from lupin flour and sunflower flour, which are great choices. Lupin flour in particular is very low in carbs, high in fiber, high in protein, and the protein it does contain is complete (meaning it contains all nine essential amino acids). In fact, lupin beans contain one of the highest protein levels among legumes, containing more protein than soy or chickpeas.

    Note: Lulupasta is not sponsoring this post, I just genuinely like their product.

    Of course, if you prefer to use a different type of pasta, you could certainly do so. Some low-carb options that would work well with this sauce: zucchini noodles, soy/edamame noodles, palmini (heart of palm noodles) or spaghetti squash.

    The Toppings

    I chose to roast my own pumpkin seeds and pecans and drizzle them on top. The pumpkin seeds in particular gave a nice roasty, pumpkiny touch that I loved. The toppings are optional, of course, but I recommend it. You could either buy pre-roasted nuts and seeds or buy them raw and roast them in the oven yourself.

    To roast the nuts and seeds, I put them on a small tray lined with foil and put them in the toaster oven on "toast mode" for 5-8 minutes. I burnt the first batch and had to throw them away. So, take it from me, you need to watch them closely to make sure they don't burn!

    Closeup view of the noodles

    Looking for dessert? Try my Keto Pumpkin Pie in a Mug

    Check out my other pasta dishes or vegan dishes

    📖 Recipe

    Serving dish of pumpkin pasta

    Pumpkin Pasta! Keto, Vegan & High Protein

    The flavors of fall in a warm, creamy, pumpkiny bowl of noodles! Easy 3-step dinner that's vegan, keto, and a complete source of protein.
    5 from 1 vote
    Pin Print Rate
    Prep Time: 5 minutes minutes
    Cook Time: 15 minutes minutes
    Servings: 5

    Ingredients
     

    • 1 box/bag Lulupasta protein pasta (8 oz / 226 g bag)
    • 15 oz (one can) pumpkin puree
    • 13.5 oz (one can) coconut milk (full fat, not low-fat)
    • 2 tablespoon vegan butter
    • ½ teaspoon ground sage
    • ½ teaspoon pumpkin pie spice (mix of nutmeg, cinnamon, ginger and cloves)
    • 2 tablespoon nutritional yeast (optional)
    • ½ teaspoon turmeric (optional)
    • ½ teaspoon miso paste (optional)
    • salt and pepper to taste
    • pumpkin seeds and chopped pecans (optional, for garnish)

    Instructions
     

    • Cook the pasta according to the instructions on the box.
    • Meanwhile, put all other ingredients into a medium pot and turn on the stove to medium heat, stirring occasionally. Once the sauce starts to boil, turn the heat down to medium-low and simmer for another 10 minutes.
    • Drain and rinse your noodles. Then, add the noodles to your sauce and stir to combine. Optionally, garnish with roasted pumpkin seeds, roasted pecans or fresh sage.

    Notes

    When stirring, make sure you get all the clumps out. The miso paste in particular tends to stay clumped together. 
    The miso paste is optional, but I like it for the added boost of umami.
    The nutritional yeast and turmeric are also optional. I added them because they both not only contain healthy nutrients, but also enhance the yellow/orange color of the pumpkin.

    Nutrition

    Nutrition Facts
    Pumpkin Pasta! Keto, Vegan & High Protein
    Amount per Serving
    Calories
    342.5
    % Daily Value*
    Fat
     
    23.2
    g
    36
    %
    Saturated Fat
     
    17
    g
    106
    %
    Polyunsaturated Fat
     
    0.1
    g
    Monounsaturated Fat
     
    0.1
    g
    Cholesterol
     
    72
    mg
    24
    %
    Sodium
     
    108.3
    mg
    5
    %
    Potassium
     
    676.5
    mg
    19
    %
    Carbohydrates
     
    26.7
    g
    9
    %
    Fiber
     
    15.8
    g
    66
    %
    Sugar
     
    4.7
    g
    5
    %
    Net Carbs
     
    10.9
    g
    Protein
     
    19.8
    g
    40
    %
    Vitamin A
     
    13237.7
    IU
    265
    %
    Vitamin C
     
    3.7
    mg
    4
    %
    Calcium
     
    63.7
    mg
    6
    %
    Iron
     
    2.9
    mg
    16
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    Nutrition information is estimated. Amounts may vary depending on the specific brand and/or type of ingredients you use. Sugar alcohols and other sweeteners that typically do not effect blood glucose levels, including but not limited to erythritol and allulose, are excluded from the carb count.

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    Reader Interactions

    Comments

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      Recipe Rating




    1. Douglas Blake

      October 05, 2021 at 7:14 pm

      5 stars
      This dish helped make a good date night I to a great date night!

      Reply
    2. Niki Mosier

      October 13, 2023 at 10:51 pm

      Is there something a little lower calorie/fat that would work in place of the coconut milk?

      Reply
      • Chelsea Blake

        November 04, 2023 at 4:37 pm

        You could use use "light" coconut milk instead, which is lower in fat. Enjoy!

        Reply

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