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Pumpkin Seed Alfredo Fusilli. Nut-free Vegan Alfredo Recipe. Easy cashew free alfredo sauce with pasta. Vegan Soy-free Nut-free Recipe. Pin this Recipe.
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Creamy pastas make for a quick and filling weeknight meal. Fusilliis tossed in pumpkin seed alfredo and served with greens, nutritional yeast or vegan parmesan and a good dash of black pepper. Super easy and flavorful. Add veggies and greens of choice.
I have a nut-free alfredo on the blog using cauliflower which is amazing as well, easy and quite versatile. You can find thecauliflower alfredo here. If you do not like cauliflower, this is the recipe for you. Use this sauce to make other creamy sauces. Add additional garlic and olive oil for a garlic sauce, add some roasted chile or jalapeno for a chile garlic cream sauce.
More pasta from the blog
- Fettuccine with Tomato Cream Sauce and garlicky roasted Asparagus
- Pumpkin Sage Pasta with pumpkin cream sauce and crisp Sage
- Black pepper Mac and Cheese
- Chickpea Chorizo, Quinoa shells in tomato sauce.
- Spinach Penne in Chipotle Habanero cream sauce
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5 from 10 votes
Pumpkin Seed Alfredo Fusilli. Nut-free Vegan Alfredo Recipe
Pumpkin Seed Alfredo Fusilli. Nut-free Vegan Alfredo Recipe. Easy cashew free alfredo sauce with pasta. Vegan Soy-free Nut-free Recipe. Can be gluten-free with gf pasta
Prep Time10 minutes mins
Cook Time25 minutes mins
Total Time35 minutes mins
Course: Pasta
Cuisine: Italian
Servings: 2
Calories: 529kcal
Author: Vegan Richa
Ingredients
- 6 to 8 oz (6 oz) fusilli or fettucini.
Pumpkin seed Alfredo
- 1 tsp oil
- ½ cup (80 g) chopped onion or shallots
- 3 fat cloves of garlic
- ¼ cup (16 g) raw pumpkin seeds
- ½ cup (125 ml) water divided
- 3 tbsp nutritional yeast
- ¼ tsp (0.25 tsp) or more dried thyme
- ¼ tsp (0.25 tsp) dried basil or oregano
- ¾ tsp (0.75 tsp) or more salt
- 1.5 to 2 tsp fresh lemon juice
- ½ tsp (0.5 tsp) white vinegar
- 1 tbsp flour I use whole wheat. use rice flour to make gf
- a generous dash of black pepper
- 2 tsp extra virgin olive oil
- 1 cup (244 ml) unsweetened non dairy milk
- 1 cup (30 g) baby spinach optional
- ½ cup (72.5 g) thawed peas optional
Garnish
- red pepper flakes
- black pepper
- vegan peptita parm
Instructions
Cook pasta according to instructions and keep aside.
Heat oil in a skillet over medium heat. Add onions and garlic and cook until translucent. 3 to 4 minutes.
Add pumpkin seeds and ¼ cup water an bring to a boil. about 4 minutes. Cook for 2 more minutes, then let it cool a bit..
Meanwhile add all the ingredients from nutritional yeast through non dairy milk to the blender (nutritional yeast, herbs, salt, lemon, vinegar, flour, pepper, olive oil, non dairy milk). Add the onion pumpkin seed mixture to the blender. Blend until smooth.
Return to the skillet over medium heat. Add another ¼ cup water.(I use the water to rinse the blender and added it to the skillet). Bring to a boil. Stir frequently to avoid lumps. The mixture will thicken considerably. Cook for another minute, so the flour is cooked through. Total 3 to 4 minutes. Carefully taste and adjust the salt and tang. Add more herbs if you wish.
Add the cooked pasta, spinach, peas and other veggies if using. Toss well. If the sauce is too thick, add a few tbsp of water or the pasta cooking water and mix in. Cover and switch off heat. Let the pasta sit for 2-3 minutes before serving.
Garnish with pepper flakes and nutritional yeast or vegan parmesan of choice.
Notes
To amplify the flavors, add ¼ tsp onion powder and ¼ tsp garlic powder, or a good pinch of Indian black salt.
Add more garlic and fold in chopped roasted chile or jalapeno for variation.
Use 3 to 4 tbsp cashews at Step 3, if ok with nuts.
Nutritional values based on one serving
Nutrition
Nutrition Facts
Pumpkin Seed Alfredo Fusilli. Nut-free Vegan Alfredo Recipe
Amount Per Serving
Calories 529Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 1g6%
Sodium 334mg15%
Potassium 721mg21%
Carbohydrates 83g28%
Fiber 6g25%
Sugar 4g4%
Protein 24g48%
Vitamin A 1685IU34%
Vitamin C 24mg29%
Calcium 225mg23%
Iron 5.7mg32%
* Percent Daily Values are based on a 2000 calorie diet.
Did you make this recipe?Please do leave a comment and rating below.. Tag me on Instagram @veganricha
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- Lemon Blueberry Scones (oil-free. gluten-free option)
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⭐️⭐️⭐️⭐️If you Love the Recipe, Please consider rating it using stars in comments! It helps readers and helps more people find the recipe online! I love hearing from you all! ⭐⭐⭐⭐
Reader Interactions
Comments
Shelly
Any chance this could be made with ACV instead of the white vinegar?
Reply
Richa
Yep
Reply
Gonzalo Sevilla
Amazing! It’s a go to in my house! Very well done. As always I add more nutritional yeast and garlic 😂
Reply
Vegan Richa Support
great!!! keep those vampires away
Reply
Peace
Wow wow just wow ! I want to share my adjustments given I live in France and what I had on hand that worked beautifully, in case it helps someone. I used graine de courgette (zucchini seeds?). I used a hand immersion blender, some chunks were left which actually was a lovely subtle crunchy addition. I used 1 tsp garlic powder instead of raw garlic, and 1/2 tsp herbes de provence instead of thyme and basil. Incredible – next time will try soaked sunflower seeds, thanks so much for this recipe.
Reply
Vegan Richa Support
thank YOU!@
Reply
Kris
This is amazing! I have made it a whole bunch of times and it’s always a hit.Question for you – do you think I could sub the nutritional yeast with miso or something else with umami? I was reading that it’s very similar in its chemical makeup to msg, so trying to deal with my addiction to the substance and find some good replacements.
Thanks so much, Kris
Reply
Richa
yes use miso. i often use miso for the cheesy umami flavor as well as nooch is a migraine triggerr for me. add a tsp and blend and taste sauce when simmering to add more.
Reply
Kris
Amazing, thanks so much Richa!!
Reply
Nicole
In your notes for step 3 where u mentioned cashew nut, can I replace the pumpkin seeds with the cashews or do I add it?
Reply
Richa
you can replace the pumpkin seeds with cashews
Reply
Becky
Nothing too spicy. I have made a couple different creamed lentil soups, but they didn’t go over well with the rest of the family, and they were time consuming.Reply
Becky
Thank you so much for this recipe. My 18 month old son and I are vegan, and he has FPIES with many allergies including some nuts and seeds, so meeting his nutritional requirements has been a big concern for me. Pumpkin seeds are so far safe, and I make this recipe regularly. We both love it, and he will eat the sauce by the spoonful. I blend in the spinach and peas because he will pick out the spinach if he sees it, and if he happens to swallow some peas whole his little body doesn’t digest them and it is wasted nutrition. I feel really good about feeding this to him. Do you have any other recipes you would recommend that have protein in them and don’t contain soy, peanuts, cashews, sunflower seeds, or sweet potato?Reply
Richa
Does he like indian food? how about lentil soups? you can blend in veggies and greens in the soup. Usually most dont have any soy, nuts and stuff.
Reply
Susan
I used almond milk and it was superb! Will def be adding mushrooms next time 🙂Reply
Larissa
Made this today! Delish!
🌟🌟🌟🌟🌟
My family loved it. A great recipe here.
My daughter has a nut allergy so the peppitas are a great substitute.
Can you reheat the sauce for the next day and eat it over the course of a few days?
I used Soy milk.
Sauce gets very thick very quickly.
I added more water . Next time I will use mushroomsReply
Richa
Awesome! yes you can store it. Add some non dairy milk while reheating as the sauce will have thickened.
Reply
Heather
See AlsoBaked Mozzarella Bites RecipeFirst I have to say, I think this would turn out even more amazing if one follows the recipe exactly. Unfortunately, where I currently live it is impossible to find nooch. Also, I had no plant milk on hand and again, not something attainable here unless you make it yourself (store bought it is all watered down and full of additives). I simply subbed water for milk, and added basil because I am an addict. This turned out beautifully!!! Like a pesto alfredo. Best creamy pasta Ive made in years. Thank you sooooo much!!
Reply
Richa
You can use a roux of flour and water to thicken the sauce instead of plain water. I am glad it turned out amazing!
Reply
Juliette
I tried this recipe but with spaghetti rather than fusilli ! I am actually new at cooking but I did quite well. I am working for an event company in London where we list several food/cooking related event and it made me more aware about eating homecooked meals with healthy products. As a pasta lover I will certainly try other pasta recipes from this blog. Any recommendation ?
Reply
Richa
https://www.veganricha.com/?s=pasta
Reply
Joeli
Can I freeze this? I just made a big batch and it’s delicious 🙂 It makes me super happy since I’m allergic to nuts.
Reply
Richa
i havent tried it. i am sure it will freeze just fine.
Reply
Suzanne
I make this all the time now..LOVE LOVE LOVE this recipe. I add whatever vegetables I have on hand…favorite? Broccoli and peas.Reply
Laura
Followed the recipe exactly and it was delicious!!! This will definitely be added into the rotation…Reply
Mona
I was a cheese fanatic prior to becoming Vegan and have not found a sauce I have made and liked or even a store bought brand but I absolutely loved this recipe when I made it last night! This was surely a winner and will make it again real soon. I added peas and sauteed spinach and doubled the recipe. Looking forward to the leftovers tonight. The system wouldn’t allow me to give 5 stars but it is!
Reply
Richa
Yay! so glad you love it!!
Reply
Tracey
Made this tonight, it’s was so delicious! I’ve missed creamy pastas and this really hits the spot on creaminess especially with the nutritional yeast to add a cheesiness. Love it!
Reply
steveeb
OMG- vegan for three years and this is the first time I’ve seen your blog! Looking for something different to fix tonight- I found IT! Thank you!!!
Reply
Richa
Thank you for finding me!
Reply
Katie
I just can’t get enough of creamy pasta dishes right now, and I really appreciate that seeds are significantly less pricey than cashews etc. ????????
Reply
Deb fiedler
Must admit i was sceptical Richa but made this last night it was DELICIOUS and i have some left for tonight and im excited , thanks for a great recipieReply
Abigail
Making this with my lovely significant one right now…. sauce is done, he’s making the parm… sauce is SO GOOD!! Thanks Richa, we love your beautiful recipes!Reply
Richa
Yay!
Reply
Shellie
This recipe was probably one of the best we’ve had. So delicious. We’re both just standing around raving about it. Thanks so much for a keeper.
Reply
Richa
so glad it turned out so well!
Reply
Shellie
Just noticed that I start with 1 tspn. of oil, and at the bottom of the recipe you mention adding another 2 tspns. When and where do they go in?
Reply
Richa
it gets added in the blender
Reply
Shellie
I don’t see a mention of how much spinach and/or peas would go in the dish. I have the pasta cooking now, and everything else is prepped and ready to go. Help.
Reply
Richa
Add how much ever you like. Maybe a cup of spinach and a half cup thawed peas.
Reply
Shellie
Thanks. A huge handful of spinach it is. I know this is going to be great. 🙂
Reply
Eve-Marie
Are these pumpkin seeds still in their husks (like straight from the pumpkin)? Thanks – this sounds great!
Reply
Eve-Marie
I mean as opposed to pepitas?
Reply
Richa
these are pepitas, raw shelled pumpkin seeds.
Reply
Eve-Marie
Thank you!
Reply
Mabi
Will definitely try this! At which step do you add the flour?
Reply
Richa
At step 4. All the ingredients from nutritional yeast through non dairy milk get added together.
Reply
Megan
OMG YUM!!!!!! Can I come over for dinner? Your dishes are always amazing!Reply
Izzy Bruning
Wow this looks so good!
Izzy | https://plantbasedizzy.wordpress.com/Reply
Mary Ellen @ VNutrition
I never thought to use pumpkin seeds for alfredo. I’ve used them for dips and they turn out tasty so I bet this is amazing as well! Another “cheesy” sauce to put on my to try list! Yum!
Reply
Rose Fox
This looks very tasty! But I don’t see pumpkin seeds on the ingredient list–am I missing something?
Reply
Richa
its 1/4 cup. just updated
Reply
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