Christina's Pumpkin Sauce

Thick pumpkin sauce that is delicious! Excellent on pasta or butternut squash ravioli. Yummy in a bread bowl as soup. All that fall flavor with a healthier twist! Garnish with grated Parmesan or chopped pecans.

Prep Time:
10 mins
Cook Time:
25 mins
Total Time:
35 mins
4 servings


  • 1 tablespoon olive oil

  • ½ medium yellow onion, chopped

  • 1 clove garlic, minced

  • 1 link apple-chicken sausage, diced

  • 2 cups low-sodium chicken broth

  • 1 (15 ounce) can pumpkin puree

  • ½ cup light sour cream

  • ½ cup 2% milk

  • 2 tablespoons light cream cheese

  • 1 teaspoon ground cinnamon

  • ½ teaspoon ground nutmeg

  • 1 pinch ground cardamom

  • ground black pepper to taste


  1. Heat oil in a pan over medium-high heat. Add onion and cook until translucent, about 7 minutes. Add garlic and cook until fragrant, about 1 minute. Add sausage; cook and stir for 5 more minutes. Add chicken broth and simmer for 5 minutes.

  2. Stir in pumpkin puree, sour cream, milk, cream cheese, cinnamon, nutmeg, and cardamom until well blended. Reduce heat to low and cook, stirring occasionally, until sauce thickens, about 5 minutes. Season with pepper.

Nutrition Facts (per serving)

198 Calories
12g Fat
15g Carbs
9g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 198
% Daily Value *
Total Fat 12g 16%
Saturated Fat 5g 26%
Cholesterol 47mg 16%
Sodium 453mg 20%
Total Carbohydrate 15g 5%
Dietary Fiber 4g 14%
Total Sugars 6g
Protein 9g
Vitamin C 6mg 31%
Calcium 121mg 9%
Iron 2mg 11%
Potassium 391mg 8%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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