This post contains affiliate links. Please see our disclosure policy.
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.
Creamy pastas make for a quick and filling weeknight meal. Fusilli is 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 the cauliflower 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
Pumpkin Seed Alfredo Fusilli. Nut-free Vegan Alfredo Recipe
Ingredients
- 6 to 8 oz fusilli or fettucini.
Pumpkin seed Alfredo
- 1 tsp oil
- 1/2 cup chopped onion or shallots
- 3 fat cloves of garlic
- 1/4 cup raw pumpkin seeds
- 1/2 cup water, divided
- 3 tbsp nutritional yeast
- 1/4 tsp or more dried thyme
- 1/4 tsp dried basil or oregano
- 3/4 tsp or more salt
- 1.5 to 2 tsp fresh lemon juice
- 1/2 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 unsweetened non dairy milk
- 1 cup baby spinach , optional
- 1/2 cup 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 1/4 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 1/4 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
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Delicious!!!! I used coconut milk and no yeast flakes. I will be making it again and look forward to trying other recipes:)
Yay! Thanks for taking the time to comment.
Any chance this could be made with ACV instead of the white vinegar?
Yep
Amazing! It’s a go to in my house! Very well done. As always I add more nutritional yeast and garlic 😂
great!!! keep those vampires away
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.
thank YOU!@
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
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.
Amazing, thanks so much Richa!!
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?
you can replace the pumpkin seeds with cashews
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.
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?
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.
I used almond milk and it was superb! Will def be adding mushrooms next time 🙂
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 mushrooms
Awesome! yes you can store it. Add some non dairy milk while reheating as the sauce will have thickened.