Pumpkin Alfredo Sauce

When I first became inspired to make this dish, I grabbed a really big can of pumpkin, ready to make a whole slew of pumpkin things to welcome in the fall. I know it’s technically not fall just yet, but here in Vancouver temperatures are dipping and the rains have rolled in so it feels far more autumnal than summer-ish. I love using pumpkin come the fall, I love it in baking and in savoury dishes as well. This was a new one for me, I don’t generally like making sauces because I’m not the biggest fan of the way keto-friendly sauces tend to turn out. I like my alfredo and cheese sauces with a roux, and I find that the lowest carb tomato sauces that you get from the grocery store (Rao’s and PC Black Label) are generally better than the ones I make from scratch with such a low net carb count. However, this turned out fantastic, and it’s completely unique to my recipe repertoire. Double win!

perfect autumn meal

I know people might try to come at me, saying this is not truly an alfredo sauce, but I think it describes the dish quite beautifully. It’s a creamy, pumpkiny, rich sauce that makes you want to lick your plate after all is said and done – and isn’t that the TRUE hallmark of an alfredo sauce? I paired it with some zoodles and topped the whole thing off with bacon the first time I made it. Delish. The second time, I opted for some BBQ’d chicken breasts. The zucchini noodles do have a zucchini flavour, and the flavour of the pumpkin alfredo is quite delicate, but I found that they flavours worked so nicely together and created a really cohesive dish. I can see this being delicious with my ricotta gnocchi as well. Leave me a comment below with your favourite fall and winter sauces!

Pumpkin Alfredo Sauce

A creamy low carb sauce to top your zoodles or protein
Prep Time 5 mins
Cook Time 10 mins
Total Time 15 mins
Course Main Course
Cuisine American
Servings 4 servings


  • 1 Tbs butter
  • 1/8 tsp garlic powder
  • 1/8 tsp ground nutmeg
  • 1/2 tsp dried thyme
  • 1/2 cup pumpkin puree
  • 1 cup heavy cream
  • 1/2 cup grated parmesan cheese


  • Melt the butter in a small saucepan over medium heat
  • Add the seasonings and sautee for a moment
  • Add the pumpkin and allow the mixture to cook down and darkn slightly
  • Add the heavy cream and bring to an easy simmer, allow the sauce to reduce/thicken slightly
  • Stir in the parmesan – toss with zoodles or use it to top your chicken and mashed cauli, whatever you like!

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