Get your free printable Snack Attack On-The-Go List!

Sharing is caring!

Savory pumpkin sauce is such a delightful recipe! There are so many uses for this sauce, such as a topping to low carb pasta, non starchy vegetables, meatballs and more! I’m excited to say that you can also make this and eat it as a soup. This pumpkin sauce is sugar free, low carb and makes a terrific Fuel Pull for the Trim Healthy Mama!

Is Savory Pumpkin Sauce Easy To Make?

All you really need for this pumpkin sauce is pumpkin puree (canned or fresh), a few seasonings and nut milk of choice.

It’s super easy to put together! As a matter of fact, it could be ready in about 10 minutes from start to finish.

What Ingredients Do I Need To Make Low Carb Pumpkin Sauce?

This is one of those recipes that you probably have all the ingredients for already!

  • pumpkin puree
  • ground sage
  • thyme leaves
  • garlic powder
  • onion powder
  • salt & pepper
  • cashew milk (or your favorite nut milk)

What Can I Eat This Sauce With?

There are many ways to incorporate pumpkin sauce.

You can use it mostly the same way as you would any pasta sauce.

Top your favorite low carb pasta, pour over meatballs, eat it with spiralized veggies, or eat it like soup!

I will mention that if you prefer to eat this like soup, add a bit more milk to thin out to your favorite soup consistency…unless you love thick soup!

Savory Pumpkin Sauce (Low Carb, THM-FP)

Is Pumpkin A Low Carb Fruit?

For the Trim Healthy Mama, about a 1/2 cup is great for your Fuel Pull or S meals.

More than 1/2 cup of pumpkin puree would put you in the E setting.

So you can literally put 1/2 cup of this sauce on your pasta or veggies and still be in low carb territory!

Savory Pumpkin Sauce (Low Carb, THM-FP)
Top meatballs or low carb pasta

More Pumpkin Recipes To Enjoy

Sprouted Wheat Pumpkin BreadSoft and moist, this sprouted wheat pumpkin bread is such a tasty recipe! Eating healthy doesn’t have to be bland and boring. Anyone who loves pumpkin spice flavors will enjoy this bread! It is family-friendly as well as a delicious low fat treat for the Trim Healthy Mama.

Pumpkin CustardPumpkin custard is a must when it comes to the holidays!  Surprise your friends by taking this creamy, decadent dish to all of your get-togethers.

Low Carb Pumpkin ButterThis low carb pumpkin butter makes a beautiful, sugar free topping for bread, yogurt, or maybe even ice cream! With its thick, creamy texture, you’re sure to love it.

Low Carb Pumpkin Ice CreamEnding summer and welcoming Fall, this low carb pumpkin ice cream will be the perfect dessert! It is creamy, rich and full of pumpkin flavor!

Maple Pumpkin SconesSoft and sweet, this maple pumpkin scone recipe is a delicious fall-inspired treat.

Savory Pumpkin Sauce (Low Carb, THM-FP)
Savory Pumpkin Sauce (Low Carb, THM-FP)

Talk To Me

As always, I’d love to hear from YOU!!  If you make one of my recipes and love it, let me know.  Share on my Facebook page or tag me on Instagram (@countrygirlcookin)

If you try this savory pumpkin sauce and enjoy it, share the love!

Subscribe to my blog (it’s Free) to receive my latest recipes, updates, tips and more in your email.  

This post may contain affiliate links, and if you should choose to purchase any of these fantastic products through my link, I will make a few cents at no extra cost to you!  I appreciate your support for my little family as well as my recipe creations!

Savory Pumpkin Sauce (THM-FP, Low Carb)
Yield: 2-3 cups

Savory Pumpkin Sauce (THM-FP, Low Carb)

Prep Time: 3 minutes
Cook Time: 7 minutes
Total Time: 10 minutes


  • 2 cups pumpkin puree (canned or fresh)
  • 1/4 teaspoon ground sage
  • 1/4 teaspoon thyme leaves
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon onion powder
  • 1/2 teaspoon salt
  • 1/8 teaspoon pepper
  • 1/2 cup almond or cashew milk


  1. Mix all ingredients in saucepan on stovetop for several minutes until heated through.


I used fresh pumpkin that was in my freezer. It gives this sauce a brighter orange/yellow look, unlike canned store bought pumpkin.

Nutrition Information


5 servings

Serving Size

1/2 cup

Amount Per Serving Calories 52Total Fat 0.5gNet Carbohydrates 2g
Skip to Recipe