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Creamy Vegan Pumpkin Sauce Over Zucchini Noodles Recipe (Vegan, Gluten Free)

I am so glad that you all are enjoying #PumpkinWeek2015! Get all the details and don’t miss my recipes for Gluten Free Vegan Chorizo Pumpkin Quesadillas and the ultimate brunch dish, Gluten Free Crusted Pumpkin French Toast and Gluten Free Vegan Vanilla Pumpkin Beer Syrup.

Check out all the details below!

When Amanda approached me with the idea of doing Pumpkin Week, I knew I wanted to do both sweet and savory recipes, and I wanted to make dishes that were approachable aka doable on a busy person’s time schedule.

Be sure to enter the JHill Race Map Giveaway (Last few days!) or go ahead and use discount code SUSIEXJHILL for 15% off the entire site! **not just for runners! Also, don’t forget about the Mighty Nut Powdered Peanut Butter Giveaway either!

We (the bloggers) decided the week before the marathon to do this, and I knew that I would have that weekend taken and the next (last) weekend taken by RRCA coaching. So my time to actually cook was limited, and I wanted these to be dishes that I would create again. I think you could say that I have succeeded.

Feeling mighty successful kid image

Oh, and did I mention that putting together this creamy gluten free vegan pumpkin sauce and the zucchini noodles took me less than 10 minutes from start to finish? No lie. I would never lie to you. 

Creamy Vegan Pumpkin Sauce over Zucchini Noodles (Gluten Free)

You know you’ve “done good” when you create a recipe that is so delicious that you actually pick the bowl up and lick it. Seriously. Take it to the face. Well, my friends, I have that very recipe for you. And not only is this recipe fantastic in flavor, it is high in fiber, antioxidants, and low in nonsense. I would suggest that you add a protein to it (I am showing you the recipe as a base so that you can add either a vegan protein or meat protein) for a fully balanced meal. 

Bring summer and fall together with this quick and easy gluten free vegan pumpkin and spiralized zucchini pasta dish. Add protein of choice for more protein! Recipe at Suzlyfe.com

Every time that I use my spiralizer, I tell myself that I’m not going to eat the entire vegetable. And every time, I make something so damn good (like my Vegetarian Spiralizer Carbonara) that I end up going back for more. I loves my zucchini noodles. And thank goodness that I can create seconds in like 3 seconds because of the ease and convenience!

Pumpkin puree and mustard is amazing together. I’m a huge fan of mustard sauces with my pastas (see my recipes for my other easy sauces, especially my mustardo!). There’s just enough sweet and savory and then the sundried tomato just adds another layer of flavor. I must suggest that you finish it with the balsamic drizzle–it takes an otherwise good recipe to one that you will make again and again. And make sure to keep the fresh tomato in there as well–it is the perfect foil!

The zucchini noodles (try my spiralizer–I love that it does 2 widths of noodles!) add the perfect amount of moisture to the pumpkin sauce base to create a fantastic coating but still have enough structure and the perfectly complimentary flavor! 

Bring summer and fall together with this quick and easy gluten free vegan pumpkin and spiralized zucchini pasta dish. Add protein of choice for more protein! Recipe at Suzlyfe.com

Seriously, just make this vegan pumpkin sauce. Just do it. It is summer (zucchini) meets fall (pumpkin); indulgent (creamy pasta) meets healthy (zucchini noodles, no cream). And did I mention that it is ready in no time??? And is delicious? Ok. So maybe I did πŸ˜€

Creamy Pumpkin Mustard Sauce with Zucchini Noodles (Gluten Free, Vegan)
Serves 1
Bring summer and fall together with this quick and easy gluten free vegan pumpkin and spiralized zucchini pasta dish. Add protein of choice for more protein!
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Ingredients
  1. 1 medium zucchini, spiralized
  2. 1 Tbsp sundried tomatoes, chopped
Vegetable mix
  1. Mushroom, bell pepper, white onion
  2. 1 clove garlic, minced
  3. Chopped tomato
Pumpkin Sauce
  1. 1/4 cup pumpkin puree
  2. 2 Tbsp gluten free coarse mustard
  3. 1/2 tsp dried parsley or basil
Finishing Ingredients
  1. 1/2-1 Tbsp balsamic vinegar
  2. Protein of choice
  3. Fresh basil, chopped.
Instructions
  1. Spiralize zucchini, sprinkle with salt, add sundried tomatoes and fresh tomatoes, set to side.
  2. Saute vegetables over medium heat with salt.
  3. Whisk together pumpkin sauce components.
  4. Prepare protein of choice, add to veggie mix
  5. Combine zucchini noodles, pumpkin sauce, protein, and vegetable mix as desired.Heat in microwave for 1-2 minutes (or return to skillet and toss).
  6. Finish with fresh basil and enjoy!
Suzlyfe http://suzlyfe.com/
 Seriously, I might make this again for tonight. Actually, that isn’t such a bad idea….

Bring summer and fall together with this quick and easy gluten free vegan pumpkin and spiralized zucchini pasta dish. Add protein of choice for more protein! Recipe at Suzlyfe.com

Have you ever used pumpkin in a sauce, rather than a stuffing for a pasta?

Are you an anything-goes type of cook, or do you like to have a plan?

Insta-pumpkin-yum! Creamy #Pumpkin Sauce over zucchini noodles #glutenfree #vegan #pumpkinweek2015 Click To Tweet

Want to join in the #PumpkinWeek2015 fun?

Simply tag your pumpkin recipes on Instagram with #pumpkinweek2015 and/or join y! We will each be picking our favorite posts from the hashtag to share on our blogs Friday, so be sure to check each of the co-hosts’ blogs. (Please note that participating means we can share your photosβ€”with creditβ€”on our blogs and social media.)

SO GET COOKING!

Linking up with Tina and Deborah for Meatless Monday, Running on Happy & The Fit Foodie Mama for another round of Meatless Monday, and Fit Foodie Mama, Hello to Fit, Fairyburger, and Chocolate Runner Girl for Foodie Friday.

#pumpkinweek2015 is a celebration of the best of pumpkin on blogs and social media from October 18-23! Tag your creations and link up with us!

#PumpkinWeek2015 October 18-23

Join 6 awesome bloggers as we share pumpkin recipes on our blogs and social media for one pumpkin-y week ending in a giant pumpkin recipe link-up on Friday!  

Lovely co-hosts:

Want to join in the fun?

Simply tag your pumpkin recipes on Instagram with #pumpkinweek2015 and/or join in the link-up on Friday! We will each be picking our favorite posts from the hashtag to share on our blogs Friday, so be sure to check each of the co-hosts’ blogs. (Please note that participating means we can share your photosβ€”with creditβ€”on our blogs and social media.)

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63 Comments

  • Reply Dannii @ Hungry Healthy Happy

    I want to stick my face in this pumpkin sauce. I will back my own batch first and stick my face in that.
    Dannii @ Hungry Healthy Happy recently posted…Comment on Vanilla Chia Oats with Maple Pears by DanniiMy Profile

    October 21, 2015 at 5:47 am
    • Reply suzlyfe

      Hahahaha I want a picture

      October 21, 2015 at 10:37 am
  • Reply Julie

    So I have never tried zucchini noodles or spaghetti squash. I think I would like them but I guess I always assume its hard. I don’t know. I love your point about licking the bowl clean. Yes!! I am a “what are we in the mood for tonight” cook πŸ™‚
    Julie recently posted…What is Cocoa thinkingMy Profile

    October 21, 2015 at 5:56 am
    • Reply suzlyfe

      We would get along so well. I will teach you the ways of spiralizing. πŸ˜€

      October 21, 2015 at 10:35 am
  • Reply Sarah

    As soon as I am no longer living in a hotel room I am going to make this! Yum on so many levels and I love anything that involves my spiralizer!
    Sarah recently posted…Ditching The All or Nothing AttitudeMy Profile

    October 21, 2015 at 6:25 am
    • Reply suzlyfe

      I just found out that there is a Kitchenaid Spiralizer attachment. I NEEDS IT

      October 21, 2015 at 10:35 am
  • Reply Becky @ Olives n Wine

    I LOVE that you added in a savory recipe option πŸ™‚ I went the sweet tooth route for the entire week, ha! I have heard awesome things about savory pumpkin recipes and I love all of the veggies in this option.
    Becky @ Olives n Wine recently posted…Pumpkin – Nutella Bars #pumpkinweek2015My Profile

    October 21, 2015 at 6:31 am
    • Reply suzlyfe

      Other than the French Toast, I actually when straight savory! I knew that everyone else would have the sweet side covered, lol

      October 21, 2015 at 10:30 am
  • Reply Megan @ Skinny Fitalicious

    Yum! I made a similar sauce last year with zoodles and forgot all about it until I saw this. I love that you added mustard. It’s my favorite. I’ll have to try this!
    Megan @ Skinny Fitalicious recently posted…WIAW…My Body Is High MaintenanceMy Profile

    October 21, 2015 at 6:38 am
    • Reply suzlyfe

      Yay! I hope you enjoy πŸ˜€ The mustard is amazing in it.

      October 21, 2015 at 10:31 am
  • Reply Rebecca @ Strength and Sunshine

    Savory pumpkin…that’s where it’s AT! πŸ˜‰
    Rebecca @ Strength and Sunshine recently posted…Recipe ReDux #24 Lemon & Mint Hazelnut ChickenMy Profile

    October 21, 2015 at 6:46 am
    • Reply suzlyfe

      You know I love me some savory pumpkin!

      October 21, 2015 at 10:31 am
  • Reply Julie @ Running in a Skirt

    Yum! What a tasty combination! Love the mustard addition… so unique.
    Julie @ Running in a Skirt recently posted…Hawksbill Mountain Hike in the Linville GorgeMy Profile

    October 21, 2015 at 7:09 am
    • Reply suzlyfe

      OMG Julie, it makes it. You must.

      October 21, 2015 at 10:29 am
  • Reply Sam @ PancakeWarriors

    Yum anytime a recipe is quick and easy I’m always excited! Lick the bowl good? Sign me up! Woohoo #pumpkinweek2015 I’m in love!
    Sam @ PancakeWarriors recently posted…Maple Pumpkin ButterMy Profile

    October 21, 2015 at 7:11 am
    • Reply suzlyfe

      Dude, you will be a bowl licker with this one, for certain!

      October 21, 2015 at 10:29 am
  • Reply Deborah @ Confessions of a Mother Runner

    ooh you know I am all over this recipe! Yummy yum

    October 21, 2015 at 7:36 am
    • Reply suzlyfe

      OH SNAP πŸ˜€

      October 21, 2015 at 10:28 am
  • Reply Annmarie

    I just pinned this to make for later. LOOKS AMAZING!
    Annmarie recently posted…Motivation Tips for Early Morning WorkoutsMy Profile

    October 21, 2015 at 7:50 am
  • Reply Gretchen | Gretchruns

    I want to lick the SCREEN it looks so good! And it just so happens that I have all of these ingredients right now…K Dinner plans are made πŸ™‚
    Gretchen | Gretchruns recently posted…Wednesday Reviews : The Food DareMy Profile

    October 21, 2015 at 8:20 am
  • Reply Suzy

    I am just so shocked that you are a plate-licker! NOT.
    Suzy recently posted…Woozy Wednesday: Pucker UpMy Profile

    October 21, 2015 at 8:21 am
    • Reply suzlyfe

      HOWEVER did you guess? ;D

      October 21, 2015 at 10:26 am
  • Reply Shawna

    you’re so creative with your cooking! i still need to get a spiralizer. and learn to make anything at all not involving eggs or a George Foreman. πŸ™‚
    Shawna recently posted…weekly workouts {10/15-10/21)My Profile

    October 21, 2015 at 8:25 am
    • Reply suzlyfe

      Hey, don’t hate. That is an excellent way to live πŸ˜€

      October 21, 2015 at 10:26 am
  • Reply Courtney Bentley

    Yum cannot wait to whip this up πŸ™‚ I have all of these ingredients except the mustard so may just sub for what I have already which is Dijon! Thanks for sharing can’t wait to eat this!! xo C

    October 21, 2015 at 8:46 am
    • Reply suzlyfe

      Dijon would be perfect! Take a picture if you make it!

      October 21, 2015 at 10:24 am
  • Reply Laura @ This Runner's Recipes

    Pumpkin and winter squash purees make the best pasta sauces, ever. I like the combination of mushrooms and pumpkin- yum!
    Laura @ This Runner’s Recipes recently posted…The Benefits of Chia Seeds for Runners & Recipe Round-UpMy Profile

    October 21, 2015 at 8:57 am
    • Reply suzlyfe

      Earthy and delicious!

      October 21, 2015 at 10:24 am
  • Reply Linda @ Veganosity

    I love pumpkin, and that sauce sounds amazing! Can’t wait to make it. πŸ™‚

    October 21, 2015 at 8:59 am
    • Reply suzlyfe

      So good, and so easy–perfect for a late night! I might be making it tonight, actually!

      October 21, 2015 at 10:23 am
  • Reply Kate @ Baking in Yoga Pants

    I’ve yet to use pumpkin in a sauce, but this one looks amazing, I might just have to give it a go! πŸ™‚
    Kate @ Baking in Yoga Pants recently posted…5 Things I’m Loving LatelyMy Profile

    October 21, 2015 at 11:01 am
    • Reply suzlyfe

      Do it do it do it!

      October 21, 2015 at 11:21 am
  • Reply meredith @ Cookie ChRUNicles

    Ha – I always end up eating the whole vegetable I spiralize!
    meredith @ Cookie ChRUNicles recently posted…WIAW – Saturday Lunch with Michele!My Profile

    October 21, 2015 at 11:15 am
    • Reply suzlyfe

      I have every intention of doing it when I remake it tonight!

      October 21, 2015 at 11:20 am
  • Reply Wendy@Taking the Long Way Home

    I have to get a spiralizer, stat.

    I’m making butternut squash pasta tomorrow…it’s kind of pumpkin like, right?
    Wendy@Taking the Long Way Home recently posted…Heavy Medal DeprivationMy Profile

    October 21, 2015 at 11:36 am
    • Reply suzlyfe

      Totally. Count it πŸ˜€

      October 21, 2015 at 2:34 pm
  • Reply Michele @ paleorunningmomma

    It’s been far too long since I’ve spiralized! Looks dee-lish!
    Michele @ paleorunningmomma recently posted…WIAW Weekend: Long Run, Blogger Meetup & FoodMy Profile

    October 21, 2015 at 1:35 pm
    • Reply suzlyfe

      I think we are going to have it for dinner, too!

      October 21, 2015 at 2:35 pm
  • Reply Sara

    Yum! I haven’t used me spiralizer in awhile so this is the perfect excuse to pull it out! I’m loving all the pumpkin this week.
    Sara recently posted…Training With A Jogging StrollerMy Profile

    October 21, 2015 at 5:20 pm
    • Reply suzlyfe

      Girl, watchubeen doing with your life?

      October 22, 2015 at 9:46 am
  • Reply Suzanne @WorkoutNirvana

    This is really unique! I’ve been looking for more recipes for my spiralizer. I’m adding this one to my daily pumpkin Pinterest posts! πŸ™‚
    Suzanne @WorkoutNirvana recently posted…How I Lowered My Cholesterol With Lifestyle TweaksMy Profile

    October 21, 2015 at 6:42 pm
    • Reply suzlyfe

      YAY! Thank you so much for sharing the love!

      October 22, 2015 at 9:45 am
  • Reply Farrah

    Hooray for pumpkin week! πŸ˜€ (I would totally join in if I had a kitchen + ingredients…) I saw this on instagram earlier today and got super hungry! <3

    October 21, 2015 at 7:23 pm
    • Reply suzlyfe

      And yet somehow you still manage to create things!

      October 22, 2015 at 9:45 am
      • Reply Farrah

        All I can say is…I have enough stuff in my car to live for at least a couple days. πŸ˜€

        October 22, 2015 at 9:48 am
  • Reply lacey@fairytalesandfitness

    This sounds delicious. Love anything w pumpkin. I have been wanting to get one of those spiralizers.
    lacey@fairytalesandfitness recently posted…Fitness BlingMy Profile

    October 21, 2015 at 7:53 pm
    • Reply suzlyfe

      I’m totally asking for the Kitchenaid one for Xmas πŸ˜€

      October 22, 2015 at 9:43 am
  • Reply Sarah

    YUM!! I’ve made pumpkin sauce with zucchini noodles but never thought to add mustard or other vegetables (other than tomatoes and onions). This looks and sounds amazing!
    Sarah recently posted…Caramel Apple Snack BitesMy Profile

    October 21, 2015 at 8:59 pm
    • Reply suzlyfe

      Oh, I think that you would LOVE it. We even had it last night!

      October 22, 2015 at 9:43 am
  • Reply Kerri Mcgrail

    Girl you know I am all about fast, doable meals! I love making zoodles, but I haven’t done so in a while! Looks like now I have a reason to try a new easy recipe! My fav way to normally make zoodles is with a creamy garlic avocado sauce mmmm. I have never tried a savory pumpkin dish, and now is a good time as any- it being October and all πŸ™‚
    Kerri Mcgrail recently posted…Friday Fitness FavoritesMy Profile

    October 21, 2015 at 9:35 pm
    • Reply suzlyfe

      Oh, I definitely think so! Would love to see what you come up with!

      October 22, 2015 at 9:42 am
  • Reply GiselleR @ Diary of an ExSloth

    I’m sharing a savoury recipe tomorrow as well! I hardly ever see savoury pumpkin recipes these days, which is weird since I grew up eating them and NOT the sweet ones, so I knew I wanted to do one as well.
    Love how easy this is to throw together!
    GiselleR @ Diary of an ExSloth recently posted…Pumpkin Spice Steel Cut GranolaMy Profile

    October 21, 2015 at 10:17 pm
    • Reply suzlyfe

      The majority of what I’m posting this week is savory–I knew that everyone else would have the sweets covered!

      October 22, 2015 at 9:42 am
  • Reply Nicole @ Fitful Focus

    oooo I need this sauce in my life.
    Nicole @ Fitful Focus recently posted…Chocolate Chip Chickpea Blondies {vegan, gluten free}My Profile

    October 22, 2015 at 11:23 am
    • Reply suzlyfe

      Yes. yes you do πŸ˜€

      October 22, 2015 at 1:55 pm
  • Reply Jess @hellotofit

    I’d gladly lick the bowl you ate out of, but I think you already did that.
    Jess @hellotofit recently posted…Salmon asparagus egg muffinsMy Profile

    October 23, 2015 at 4:03 pm
    • Reply suzlyfe

      hahaha yes, yes I did. TOO LATE

      October 26, 2015 at 6:51 am
  • Reply Tina muir

    Ooooh what a good idea! Thanks for sharing Suz, sounds wonderful! And so Festive!
    Tina muir recently posted…Meatless Monday- Swiss Chard Couscous with Miso Ginger SauceMy Profile

    October 26, 2015 at 8:56 am
    • Reply suzlyfe

      And so delicious!

      October 30, 2015 at 10:54 am
  • Reply amber

    Wow! That sauce sounds really great!
    amber recently posted…Steak Panini with Wasabi Mayo and Pepperjack Yogurt CheeseMy Profile

    October 29, 2015 at 10:22 am
    • Reply suzlyfe

      It really is so fantastic!

      October 30, 2015 at 10:54 am
  • Reply The Best Healthy Vegetarian Recipes Made with a Spiralizer | Jill Conyers

    […] Creamy Vegan Pumpkin Sauce Zucchini Noodles – Suz Lyfe […]

    February 5, 2016 at 3:34 am
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