Pumpkin Cream Sauce

This is a luscious reduced-fat alfredo type cream sauce which uses pumpkin as the base.  You can serve it over pasta, as a pizza sauce, or thin it out with chicken broth for a delicious creamy soup.

Pumpkin Cream Sauce

Servings: 6


For Sauce:

– 1 to 1 1/2 cups mashed squash (see my ‘Canned’ Pumpkin recipe)

-2 Tbls butter (you could substitute ‘I can’t Believe it’s Not Butter,’ but I recommend splurging with real butter!)

-2 Tbls flour (white or wheat)

-1 3/4 cups milk (I used lowfat), at room temperature or slightly warmed

-1/4 tsp ground nutmeg (or sub with an herb like dried sage, thyme or basil)

-1/4 tsp ground black pepper

-1/2 tsp salt

-3 Tbls powdered Parmesan cheese  (the stuff in the tub, we take what we can get here in Korea!)

-1 chicken bouillon cube

-1/4 cup water


1) Melt the butter in a pan over medium heat and add the flour stirring constantly.  Once combined (about 30 seconds), add in the warm milk slowly while whisking at the same time.  Don’t worry if there are small lumps, this sauce will be blended.

2) Add the nutmeg, pepper, and salt.  Let the sauce simmer over medium-low heat for about 10 minutes until it is thick like alfredo sauce.  Stir often with a spatula so the sauce does not stick to the bottom or get a ‘pudding top.’

3) Once the sauce is nice and thick, mix in the 3 Tbls  of Parmesan cheese and turn off the heat.  Again, don’t worry if there are small lumps of cheese, it is about to be blended!

4) Mix the chicken bouillon cube in 1/4 cup of water to make broth.

5) In a blender, combine the sauce, squash and chicken broth.  Pulse for a few seconds and then blend for about 15-20 seconds until it looks like soup.

6) Do a quick taste-test of the sauce because it is delicious and you will probably want to drink it at this point, but you may want to add more salt or pepper etc…


Below are the ingredients used in this recipe. The butter can be found at Costco, the Parmesan cheese at Home Plus or Costco, and the chicken bouillon can be found at Home Plus.  The pumpkin for the ‘Canned Pumpkin’ can be found at Home Plus or Costco (seasonally).  The nutmeg (which really adds to the flavor) can be found on gmarket.com, I have not really looked  in stores, I brought mine from the good ol’ USA.

Nutrition Information:

For 1 Serving (about 1/6 of the total): 112 Calories, 6.2 g Fat, 3.8 g Saturated Fat, 18.2 mg Cholesterol, 385.3 mg Sodium, 10.9 g Carbohydrates, 2 g Fiber, 3.8 g Sugars, 4.2 g Protein.


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s