Creamy Pumpkin Sauce with Zoodles

Creamy Pumpkin Sauce with Zoodles

Kristal Burton

Kristal Burton
Registered Dietitian Nutritionist

Makes 2 servings,


  • 1-2 cloves minced garlic
    1 tablespoon butter
    1 cup pumpkin purée
    1 cup low sodium chicken stock
    2 tablespoon half and half or cream
    1/8 teaspoon ground nutmeg
    ¼ teaspoon chili powder
    1/8 teaspoon cayenne pepper
    1/8 teaspoon black pepper (ideally freshly ground)
    2 medium zucchini, spiralized


  1. Add butter and garlic to sauce pan and heat over medium-low heat for 1-2 minutes.
  2. Add the pumpkin purée, chicken broth, half and half and spices and stir to combine. Simmer over medium-low heat, stirring occasionally.
  3. While the sauce simmers, place your spiralized zucchini noodles (zoodles) in a microwave safe dish. Add ¼ cup water and place a lid partially over the top, but with a space for the air to vent. Heat for 2-4 minutes, or until zucchini noodles are desired texture (for softer noodles, heat for 4 or more minutes. If you prefer more bite to your zoodles, stick to 2-3 minutes). Drain water and split zucchini noodles between 2 plates.
  4. Remove sauce from heat and spoon over zoodles. To round out the meal, consider serving with a baked chicken breast or fillet of salmon. Enjoy!

Nutrition information per serving: 150 calories, 7 g fat, 5g saturated fat, 295 mg sodium, 16g carbohydrates, 4g fiber, 5g protein.

Original recipe available