Creamy Sweet Potato Pasta Sauce

Last Updated on November 16, 2025 by Jennifer Bell

This sweet potato pasta sauce is one of my favorite recipes to make during fall or winter. It’s loaded with flavor and has a rich, creamy consistency. Give this a try if you’re looking for nutritious meal ideas, like this simple roasted beet and sweet potato salad, which is another delicious option.

Ingredients and Substitutions

Sweet potatoes add nutrients, a satisfying texture, and delicious flavor to this sauce.

Fresh sage adds a warm, woodsy flavor that pairs perfectly with sweet potatoes. You can substitute dried sage if you prefer (alternatively dried thyme or rosemary would be delicious too).

Fresh garlic adds a savory layer of flavor to this sweet potato sauce. You can substitute one teaspoon of jarred chopped garlic or garlic powder if you prefer.

I used unsweetened oat milk in this sauce but you can use any type of milk you prefer.

How to Make Sweet Potato Pasta Sauce

Start by preheating the oven to 400 degrees Fahrenheit. Add the peeled, chopped sweet potatoes, extra virgin olive oil, peeled garlic cloves (leave them whole), and chopped sage to a baking dish. Mix well to coat the sweet potatoes in oil.

Bake at 400 degrees Fahrenheit for 45 minutes or until the sweet potatoes are fork tender.

Add the cooked sweet potatoes, cooked garlic cloves, unsweetened plant-based milk, salt, and pepper to a blender or food processor.

Blend until smooth.

Heat the sweet potato sauce to your desired temperature, then toss with your favorite pasta.

Optional Garnishes

Garnish with fresh sage leaves, finely chopped chives, or a sprinkle of these spiced sunflower seeds, if desired.

4.67 from 9 votes

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Sweet Potato Pasta Sauce Recipe

This rich and creamy sweet potato pasta sauce is one of my favorite recipes to make during fall or winter. It’s nutrient dense and delicious.

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Course Sauces

Cuisine American

Prep Time 12 minutes minutes

Cook Time 45 minutes minutes

Total Time 57 minutes minutes

Servings 6

Calories 111.3kcal

Author Jennifer Bell

Equipment

• Food processor or blender.

Ingredients

• 3 cups sweet potatoes, peeled and roughly chopped
• 1 tablespoon extra virgin olive oil
• 2 garlic cloves, peeled
• 2 teaspoons finely chopped fresh sage leaves (or substitute 1/2 teaspoon dried sage)
• 1 1/2 cups unsweetened milk of choice (I used oat milk)
• 3/4 teaspoon salt
• pinch of black pepper

Instructions

• Preheat the oven to 400 degrees Fahrenheit.
• Add 3 cups sweet potatoes, peeled and roughly chopped, 1 tablespoon extra virgin olive oil, 2 garlic cloves, peeled, and 2 teaspoons finely chopped fresh sage leaves to a baking dish.
• Mix well to coat the sweet potatoes in oil.
• Bake at 400 degrees Fahrenheit for 45 minutes or until fork tender.
• Add the cooked sweet potatoes, cooked garlic cloves, 1 1/2 cups unsweetened milk of choice, 3/4 teaspoon salt, and pinch of black pepper to a blender or food processor, then blend until smooth.
• Reheat the sauce to your desired temperature, then toss with your favorite pasta.

Notes

• Store this sauce in an airtight container in the fridge for up to three days or freeze it for up to three months.
• Optional garnishes include fresh sage leaves or finely chopped chives.

Nutrition

Serving: 0.33Cup | Calories: 111.3kcal | Carbohydrates: 19.6g | Protein: 2.1g | Fat: 3g | Saturated Fat: 0.3g | Polyunsaturated Fat: 0.3g | Monounsaturated Fat: 1.7g | Sodium: 355.8mg | Potassium: 257.8mg | Fiber: 2.5g | Sugar: 7.5g | Vitamin A: 9557.5IU | Vitamin C: 1.9mg | Calcium: 108.2mg | Iron: 0.9mg

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