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Pasta & Noodles

Simple and Creamy Vegan Pumpkin Alfredo

The perfect vegan fettuccine alfredo recipe for fall! Enjoy these decadent cheesy noodles with creamy vegan pumpkin alfredo sauce for any autumn dinner.

Prep: 30 minutes
Cook: 20 minutes
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Simple and Creamy Vegan Pumpkin Alfredo

The perfect vegan fettuccine alfredo recipe for fall! Enjoy these decadent cheesy noodles with creamy vegan pumpkin alfredo sauce for any autumn dinner.

My Vegan Take on Trader Joe’s Pumpkin Alfredo Sauce

Every Autumn, many people post about the pumpkin alfredo sauce from Trader Joe’s. I tried it once, and it’s great, but when I was eating dairy-free a few years ago, I needed a vegan option. I tried a lot of Alfredo sauce recipes on the internet, with everything from potatoes to cauliflower in the sauce. None of these sauces taste like creamy, cheesy pumpkin Alfredo, though. Well, the secret to vegan pumpkin alfredo sauce is simple, it’s sauerkraut brine! Cheese is fermented, so the secret ingredient for this vegan pasta with pumpkin alfredo sauce makes sense. Here’s what you’ll need to make this delicious vegan Alfredo sauce:

  • Cashews
  • Pumpkin puree
  • Nutritional Yeast
  • Garlic
  • Sauerkraut brine
  • Nutmeg
  • Black Pepper
  • Salt
  • Plant-Based Milk

Vegan Pumpkin Alfredo

This cheesy Alfredo pasta sauce is relatively easy to make! I suggest two key things to make this vegan Alfredo sauce perfect.

First, I recommend using a high-speed blender like a Vitamix to ensure a smooth sauce. Don’t forget to stop the blender and scrape down any pieces stuck to the side.

Second, make sure to soak the cashews for a long enough time and use raw cashews. I suggest soaking the cashews overnight in cool water (about 12 hours). If you are hurrying and want to make this recipe quickly, you can soak the cashews in boiling water for 30 minutes instead.

vegan pumpkin alfredo sauce being stirred with a wooden spatula in a large white pot.

Vegan Fettuccini Alfredo with Pumpkin Alfredo Sauce

You can use any pasta shape, but I enjoy fettuccini or linguine pasta for this recipe. Pictured here is organic linguine. I think bucatini pasta or rice pasta (if you are GF) would work great here too.

cheesy vegan fettuccine alfredo pasta twirled around a fork

Things to Pair with Vegan Pumpkin Alfredo

  • Customizable Sourdough Focaccia Bread From Scratch
  • Sourdough Garlic Bread Dinner Rolls
  • No-Knead Sourdough Bread with Sauerkraut and Onion
cheesy vegan fettuccine alfredo pasta twirled around a fork
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Pasta & Noodles

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Simple and Creamy Vegan Pumpkin Alfredo

The perfect vegan fettuccine alfredo recipe for fall! Enjoy these decadent cheesy noodles with creamy vegan pumpkin alfredo sauce for any autumn dinner.

  • Prep: 30 minutes
  • Cook: 20 minutes
  • Total Time: 50 minutes

Ingredients

Sauce 

  • 1 Cup Raw Cashews, Soaked and Drained
  • 1/2 Cup Pumpkin Purée
  • 2 Tablespoons Nutritional Yeast
  • 1/4 Cup Sauerkraut Brine
  • 1/4 Teaspoon Nutmeg
  • 1 Teaspoon Black Pepper
  • 1 Teaspoon Salt
  • 1/2 Cup Plant-Based Milk 

Pasta

  • 16 Ounces of Fettuccine Noodles
  • 2 Tablespoons Olive Oil
  • 3 Tablespoons Garlic, Minced

Instructions

  1. To soak cashews, place them in a glass bowl, pour boiling water over them and let them soak for 1 hour.
  2. Boil water and cook the noodles according to the directions on the package.
  3. In a high-speed blender combine all of the sauce ingredients, and blend on high until smooth.
  4. In a pot over medium heat, add the oil and garlic. Cook until the garlic starts to brown.
  5. Reduce the heat to low and add the blended sauce to the garlic and oil. Stir continuously until the sauce is heated. (You can add more milk if you feel the sauce is too thick).
  6. Add the pasta to the sauce and toss to combine. 
  7. Serve and enjoy! 

Did you make this recipe?

Please leave a 5-star review below if you loved it! Tag @cultured.guru on Instagram

 

Nutrition information is auto-calculated and estimated as close as possible. We are not responsible for any errors. We have tested the recipe for accuracy, but your results may vary.

author avatar
Kaitlynn Fenley Author, Educator, Food Microbiologist
Kaitlynn is a food microbiologist and fermentation expert teaching people how to ferment foods and drinks at home.
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fermentation food microbiology sourdough sauerkraut fermenting at home fermented foods fermented drinks
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welcome!

hey i’m kaitlynn, i’m a microbiologist and together with my husband jon we are cultured guru.

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sourdough discard 🤝 cottage cheese combined tw sourdough discard 🤝 cottage cheese

combined two of the best fermented foods to make the best pancakes. And yes, you can ferment the batter overnight in the fridge for easier digestion. 

My recipe makes 15 pancakes and each serving of 3 pancakes had 17 grams of protein! 

Get the recipe from my recipe index, linked in my profile✨

#sourdough #cottagecheese #pancakes #fermentation
It can suppress overgrowth of Candida albicans, wh It can suppress overgrowth of Candida albicans, while boosting good bacteria in your gut! 

Roasting garlic increases beneficial garlic compounds like diallyl sulfide and diallyl disulfide — or DADS, for short. Both of these compounds have been studied for their anti-inflammatory (anti-cancer), antioxidant, and antifungal properties.

It’s definitely a sauerkraut you should keep in your rotation.

To get the recipe google “garlic sauerkraut.” and you’ll see mine it’s the first one.

Sources:
PMC8777027 (Diallyl Disulfide (DADS) Ameliorates Intestinal Candida albicansInfection by Modulating the Gut microbiota and Metabolites and Providing Intestinal Protection)

https://doi.org/10.3390/fishes9100401 (diallyl disulfide (DADS) shows a substantial increase, with concentrations rising from 1.6 mg/g in non-fermented garlic to 4.8 mg/g in its fermented counterpart, suggesting enhanced bioactivity through fermentation)
✨Cottage Cheese Ice Cream✨with Brown Butter an ✨Cottage Cheese Ice Cream✨with Brown Butter and Vanilla

I know, I know, I’m making everything with cottage cheese right now. But how can I not? Cottage cheese is one of the most protein-rich fermented foods.

If you love ice cream and cheesecake-like flavor, you’ll love this recipe. it’s high in protein, requires only four simple ingredients, and does not require churning. So, you do not need an ice cream maker!

A half-cup serving of this ice cream has 12 grams of protein, making it a healthy and balanced sweet snack. Get the recipe from the recipe index linked in my profile. 

#cottagecheese #icecream
Baked ✨Cottage Cheese✨ Queso Dip It’s crea Baked ✨Cottage Cheese✨ Queso Dip 

It’s creamy, cheesy, and packed with protein, but with fewer calories thanks to the cottage cheese base. And it’s only 6 ingredients +toppings! 

I love it topped with cilantro, diced tomatoes, onions and fresh jalapeños! 

Get the full recipe from my recipe index, linked in my bio. 

#queso #cheese #cottagecheese
Why do you add water to sauerkraut? To that I as Why do you add water to sauerkraut? 

To that I ask: who told y’all you can’t add water to sauerkraut? 

Adding water standardizes my recipes, making sure everyone gets enough brine, regardless of cabbage variability. 

Google “cultured guru sauerkraut” and you’ll see my recipes! 

#sauerkraut #fermentation
Bok choy is similar in texture to Napa cabbage and Bok choy is similar in texture to Napa cabbage and lovely for fermentation. 

Since bok choy and all cabbages grow low and very close to the soil, their microbiome composition is wonderful! This makes all cabbages easy vegetables to ferment, and fermented bok choy is one of my absolute favorites.

Google fermented bok choy and you’ll see my recipe, it’s the first one. ☝🏼 #cabbage #fermentation #homestead 

Ps. I used some tiny weck jar lids for weights in my bigger weck jar and it worked great!
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