Easy No-Cook Pumpkin Cream Sauce

Is it Fall yet? IS IT?! I think it IS!

I love all things Fall. Cool weather, hoodies, football season, soups and of course, PUMPKIN. I think this recipe will put you in the mood. It’s comforting, warm, creamy, delicious and has PUMPKIN! Can’t truly be Fall unless we’re cooking up and eatin’ up some pumpkin, right? Exactly.

So here’s your big chance to get in the spirit.

Ready. go.

Easy No-Cook Pumpkin Cream Sauce

This has gotta be the best NON-CHEESE, cream sauce I’ve ever made. It’s so yummy and so good for you it should be a crime. It made me feel so good to serve this to my boys, see them gobble it up and have no clue just how nourishing it was for them! It’s better than mac n’ cheese. Yes, I went there. Now you have to make it. I boiled up some brown rice macaroni (making this also gluten-free!), tossed in some broccoli, kale and peas, (during the last few minutes of cooking) and then tossed this sauce with it. I also had some Beyond Meat chicken-less chicken strips I forgot about so I added some of that too. Made a nice salad to go along side and it was a HUGE success!! 


Servings: 6

Weight Watchers Points Plus Value: 4 per 1/2 cup serving

Protein Grams: 11 grams

1 cup nutritional yeast
1 cup canned pumpkin (not pumpkin pie mix!)
1 can white beans, drained and rinsed. About 1 1/2 cups 
(Cannelini, white kidney, etc.)
1/3 cup Vegan butter
1 tsp garlic powder
1 tsp Dijon mustard
Salt and pepper to taste
**I added unsweetened almond milk to thin mine out a bit. It equaled about 3 cups of sauce.


Put all ingredients in the blender and blend until smooth. I used my Vitamix. Add non-dairy milk to it as desired to reach the consistency your after. Add to freshly drained, hot, pasta. Mix it up and enjoy! This sauce would be good as fondue or over chili or nachos….or, or, or!!

The finished product was so delish! I ate it on the patio in beautiful fall weather…

Kid #1 approved! Kid #2 approved! Evidence on their faces 🙂

I rest my case.

5 Comments Add yours

  1. Kerry says:

    I am interested in what you are doing. I have been reading some of the same info that you have, and I had gastric bypass surgery almost 3 years ago. I have a few questions. Do you eat the 'required' amount of protein every day that they say that you need, and do you take the synthetic supplements 'required' for your absorption of nutrients and vitamins that you cannot get from food. I've been wondering if juicing can replace the need for the supplementation. I've been planning making juicing a regular part of diet (we do not get enough veggies at all), but would LOVE to replace my supplementation with juicing. I'm having trouble finding any info on this topic online. Thank you!


  2. Hi Kerry! I usually have a protein smoothie for breakfast everyday after my workouts to sort of “cover my bases”. I use my Vitamix vs. juicer these days because that way I get to keep all of the fiber and nutrients that come from the whole fruit and vegetable and not just the extracted juice. I'm not sure if juicing alone could take the place of supplements. I still take my vitamins from Bariatric Advantage but I'm not on any prescription meds at all. If I were you I would suggest the blender (any kind really) and doing fruit and veggie smoothies with either almond milk or coconut milk. Try freezing bananas to add as well as flaxseed or chia seed for even more nutrition and lots of fiber!! Hope that helps!! Let me know how it goes. 🙂


  3. Kerry says:

    I have a champion juicer, so I can install the blank and keep the juice and fiber together. As a matter a fact, my chiropractor recommended I do that when I saw her yesterday. Is Bariatric Advantage the only place you get your vitamins? I'd be interested to hear what your taking and compare that with what I'm taking. When you juice do you just drink it or eat it like soup with all the pulp still in it? Also, do you find that it's necessary to take the whole 70 grams a protein daily that was recommended from surgery? I've been curious is all that protein is really needed on a daily basis. It looks like the recommendation for protein on the internet is based on age/weight and therefore relative. Thank you for fielding my questions!


  4. John Bond says:

    My cousin needs to get one of these surgeries. I'm not sure what causes it but she's going to Dallas to have it done. I hope it goes well for her.
    John Bond | http://www.royebariatrics.com/procedures/lap-gastric-bypass/


  5. I can't wait to try this sauce, I just started ETL a couple of weeks ago and this recipe looks like it will be a winner. Thanks!


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