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Healthy One Pot Pumpkin Alfredo
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4.84 from 6 votes

Healthy One Pot Pumpkin Alfredo

This Healthy One Pot Pumpkin Alfredo with chicken, roasted red peppers and crispy sage is a lighter fall-themed version of the classic dish.
Prep Time20 mins
Cook Time25 mins
Total Time45 mins
Course: One Pot Meals
Cuisine: Italian
Servings: 6 people
Calories: 519kcal


  • 1 lb bowtie pasta
  • 1 tbsp olive oil
  • 2 chicken breasts, diced
  • 1 tbsp butter
  • 2 cloves garlic minced
  • 2 tsp flour
  • 1 1/2 cups evaporated milk
  • 2 tbsp heavy cream
  • 1/2 cup pumpkin puree
  • 1 tsp salt
  • 1/2 tsp pepper
  • 1/2 cup parmesan cheese, grated (plus more for serving)
  • 1/2 cup roasted red peppers
  • 8 sage leaves, finely chopped


  • Heat a large pot of salted water to boiling. Add pasta and cook for 10-12 minutes until al dente. Drain and set aside, then dry out pot with paper towel.
  • Add olive oil and chicken to pot, sauteing for 5-6 minutes until chicken is browned. Remove chicken from heat and set aside.
  • Add butter to pot. When melted, add garlic, sauteing for 30 seconds, then add flour. Add evaporated milk, cream and pumpkin puree, whisking as it thickens up. Add salt & pepper and parmesan cheese, whisking well to combine.
  • Add cooked pasta, chicken, sage and roasted red peppers to sauce, tossing to coat and cooking over medium heat for 2-3 minutes until everything is heated through.



Store the leftover pumpkin puree in the fridge and use it to make pumpkin loaf, muffins, lattes and more.
Feel free to add in extra veggies like sliced red onions, bell peppers, mushrooms and spinach.
Keep the leftovers in the fridge for up to 5 days. Sprinkle some liquid over top then reheat in the microwave for 2-3 minutes.
Freeze this pumpkin alfredo for up to 3 months. Reheat from frozen in the microwave for 6-7 minutes, stirring halfway through the cooking time.


Calories: 519kcal | Carbohydrates: 66g | Protein: 31g | Fat: 14g | Saturated Fat: 6g | Cholesterol: 79mg | Sodium: 727mg | Potassium: 700mg | Fiber: 3g | Sugar: 9g | Vitamin A: 3546IU | Vitamin C: 8mg | Calcium: 200mg | Iron: 2mg