Why You’ll Love This Recipe

This Light and Healthy Broccoli Pasta is the ideal balance of flavor, texture, and nutrition. The tender broccoli blends perfectly with al dente pasta and a subtle garlic oil sauce, creating a dish that feels indulgent but is light and healthy. The addition of Parmesan cheese adds a creamy touch without overwhelming the dish, and the red pepper flakes give it a little kick. Plus, it’s a great way to sneak in more vegetables while still enjoying a comforting pasta meal.

Light and Healthy Broccoli Pasta

Ingredients

1 large broccoli head, trimmed into small pieces
2 tablespoons extra virgin olive oil
3 minced garlic cloves
1/4 teaspoon crushed red pepper
Salt and black pepper, to taste
12 ounces shell pasta (or your choice of pasta)
1 cup freshly grated Parmesan cheese

(Tip: You’ll find the full list of ingredients and measurements in the recipe card below.)

Directions

Step 1: Cook the Broccoli

Bring a large pot of salted water to a boil.
Add the broccoli and cook for about 5 minutes until tender.
Once cooked, transfer the broccoli to a bowl and reserve ½ cup of the broccoli cooking water for later.

Step 2: Prepare the Broccoli Mash

In a skillet, heat the olive oil over medium heat.
Add the minced garlic and a pinch of red pepper flakes, and sauté for about 1 minute until fragrant.
Add the cooked broccoli and reserved broccoli water to the skillet.
Season with salt and black pepper, and cook for about 10 minutes, stirring occasionally, until the broccoli becomes soft enough to mash easily with a spoon.

Step 3: Cook the Pasta

In the same pot with the broccoli water, add your pasta and cook until al dente, according to package instructions.
Drain the pasta thoroughly once cooked.

Step 4: Combine Pasta with Broccoli Mash

Transfer the drained pasta into the skillet with the broccoli mash.
Add the freshly grated Parmesan cheese and stir everything together until well combined.
If the sauce appears too thick, adjust the consistency by adding a splash of the reserved pasta water.

Step 5: Season and Serve

Taste the dish and adjust with additional salt and pepper if needed.
Serve immediately, garnished with extra Parmesan cheese for added flavor.

Servings and Timing

Servings: 4 servings
Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes

Variations

Add Protein: For a heartier meal, add grilled chicken, shrimp, or sautéed mushrooms to the pasta.
Vegan Version: Use nutritional yeast in place of Parmesan for a vegan alternative.
Spicy Kick: Increase the amount of red pepper flakes or add a drizzle of chili oil for extra heat.
Nuts for Crunch: Add toasted pine nuts or almonds for added texture and flavor.
Lemon Zest: Add a teaspoon of lemon zest to the broccoli mash for a fresh, citrusy twist.

Storage/Reheating

Storage: Store leftover pasta in an airtight container in the refrigerator for up to 2 days.
Reheating: Reheat the pasta in the microwave or on the stove, adding a splash of water or olive oil to loosen the sauce if it’s too thick.

FAQs

Can I use frozen broccoli for this recipe?

Yes, frozen broccoli works well in this recipe. Just make sure to thaw and drain it before using, as it may release extra moisture.

Can I use a different type of pasta?

Absolutely! Feel free to use any type of pasta you prefer, such as penne, spaghetti, or fusilli.

How can I make this pasta dish even lighter?

To make this dish even lighter, you can reduce the amount of Parmesan or omit it entirely, using a sprinkle of nutritional yeast instead.

Can I make this recipe ahead of time?

Yes, you can prepare the broccoli mash and cook the pasta ahead of time. When ready to serve, simply combine the pasta and broccoli mash, then heat through.

Is this recipe gluten-free?

To make this recipe gluten-free, simply use gluten-free pasta.

Can I add more vegetables?

Yes, you can add more vegetables like zucchini, peas, or bell peppers to the dish for extra nutrition and flavor.

How do I prevent the pasta from getting too sticky?

Be sure to drain the pasta thoroughly and add it to the skillet with the broccoli mash right away. If it starts to stick, add a little pasta water to loosen it up.

Can I freeze the leftovers?

While the pasta is best fresh, you can freeze the leftovers for up to 1 month. Reheat in the microwave or on the stovetop, adding a little water to loosen the sauce.

How do I make the broccoli mash smoother?

If you prefer a smoother texture, you can use an immersion blender to blend the broccoli mash or mash it with a fork until it’s as smooth as you like.

Can I use pre-grated Parmesan?

While freshly grated Parmesan gives the best flavor, you can use pre-grated Parmesan if needed. Just be sure to adjust the seasoning, as pre-grated cheese can sometimes be saltier.

Conclusion

This Light and Healthy Broccoli Pasta is a quick, nutritious, and delicious meal that’s perfect for any night of the week. With its simple ingredients and vibrant flavors, it’s a dish that’s both satisfying and good for you. Whether you’re looking to add more vegetables to your diet or simply want a lighter pasta dish, this recipe delivers everything you need for a wholesome meal. Enjoy!