Creamy Pumpkin Seed Alfredo with Kale and Sweet Peas

  • Servings : 2-4
  • Prep Time : 15m
  • Cook Time : 10m
  • Ready In : 25m

If you have a blender you can make this recipe. It’s luscious and comforting and good for you all at the same time. The raw hulled pumpkin seeds used in the recipe are what gives it it’s richness, as they’re full of healthy fats, and are an excellent source of plant protein, iron, and zinc. There is no added oil in this one either, making it an excellent choice for those watching their oil consumption. This is naturally gluten-free as well, if you use gf pasta. Bon appetit!


  • 1/4 cup raw, hulled pumpkin seeds
  • 3/4 tsp salt (or to taste)
  • 2-3 cloves garlic, peeled
  • 1 shallot, peeled and quartered (can also use onion about 1/4 cup)
  • 3/4 cup non dairy milk
  • 1 tsp fresh lemon juice
  • 2 Tbsp nutritional yeast
  • pinch nutmeg
  • black pepper to taste
  • 1/2 bunch of kale (3-4 leaves, stems removes, chopped)
  • 1 cup frozen sweet peas
  • 1/2 lb pasta of choice


Step 1

Bring water to boil for pasta and cook as you normally would. In the last 1-2 minutes of cooking, add chopped kale and peas. Drain and return to pot.

Step 2

While pasta is cooking, place all ingredients for alfredo sauce, pumpkin seeds through black pepper into a blender (the higher speed the better), and blend until completely creamy. For a standard, non-high speed blender, this may take 1-2 minutes. Scrape down the sides as needed.

Step 3

Pour contents of blender into a small saucepan and cook over low hear, stirring constantly, until sauce begins to thicken, about 3-4 minutes. Season to taste.

Step 4

Pour alfredo sauce over pasta and veggies, stir well, and serve immediately. Enjoy!


Renee Press is the founder of Fire and Earth Kitchen in Seattle WA. which offers cooking classes, food coaching, and chef services. She's on a mission to make vegan, gluten-free cooking easy, accessible, and delicious for everyone.

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Comments (11)

  1. posted by Sabbatha Bastet on October 17, 2014

    I’ve been using your site all week for dinner ideas and I’ve tried a few. I loved the ones I tried but this one is BY FAR is my favorite. Alfredo from pumpkin seeds is a new one for me! (I’ve done cashews to death) I made it TWICE this week! Once again, so cheap to make. I used shells like in the picture. I didn’t have any nutmeg so I subbed allspice. It worked just fine since I think it’s mostly nutmeg anyway.
    Thank you for all of these wonderful recipes. I have others I plan to try next week!

    • posted by Renee Press on October 17, 2014

      Wow, so glad to hear you loved it! It’s one of my faves as well. I recently made it with hazelnuts instead of pumpkin seeds and it’s equally yummy. Thanks again for the feedback, we love to hear how they work out, so keep the comments coming 🙂 Enjoy!

  2. posted by Kari Wheaton on October 19, 2014

    I just made this for dinner and it was absolutely amazing. I made know changes to the recipe at all. Thank you!!!!

    • posted by Renee Press on October 20, 2014

      Kari, that’s so wonderful to hear! So glad you liked it, it’s one of my new faves too. Enjoy!

  3. posted by Amber on October 22, 2014

    I love this dinner, but I think I need a better blender for it. I couldn’t get the shells of the seeds ground up completely. I love that I could make use of the leftover squash seeds from yesterday’s dinner

    • posted by Renee Press on October 22, 2014

      Amber, that’s so great you already had pumpkin seeds leftover! So some tips to get the sauce nice and creamy. You do need to use hulled pumpkin seeds for this recipe, so pumpkin seeds with the outer shells removed. If you try to grind up the shells, no matter the blender, you will never get it creamy enough. You can either buy seeds pre-hulled (they will be green) or you can de-shell the seeds yourself. Here’s how. Glad you liked the recipe, happy cooking!

  4. posted by Amber on October 22, 2014

    Oh, and it makes way more than enough for two servings. I doubled the recipe so we (2 people) could have leftovers for lunch the next day, and it’s going to last for 4 meals

    • posted by Renee Press on October 24, 2014

      Thanks Amber. It really depends how much pasta one can eat 🙂 But I’ll update the post to be 2-4 servings.

  5. posted by Krystal George Brown on November 2, 2014

    Eating this right now, so delicious. Who would’ve thought pumpkin seeds could make some if the best Alfredo sauce I’ve had in a while. Yum!

    • posted by Renee Press on November 2, 2014

      So glad you’re enjoying it Krystal! I love my job 🙂


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