Creamy, dreamy, and packed with green goodness—this Healthy Broccoli Pasta Recipe is the definition of comfort food that loves you back! With just 8 ingredients and 30 minutes from start to finish, it’s perfect for busy weeknights or lazy weekends when you’re craving something warm and satisfying but still want to keep things light and nutritious.
The secret to this pasta’s magic? We transform humble broccoli into a luscious, garlicky sauce that clings to every bite of al dente pasta. Toss in some freshly grated parmesan, a hint of heat from red pepper flakes, and a swirl of extra virgin olive oil—and you’ve got yourself a bowl of anything but boring!!
Let’s get into the delicious details…
Ingredients
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1 large head of broccoli, cut into small florets
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2 tablespoons extra virgin olive oil
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3 cloves garlic, minced
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¼ teaspoon red pepper flakes
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Salt and pepper, to taste
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12 ounces pasta (penne works beautifully!)
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1 cup freshly grated Parmesan cheese
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½ cup reserved broccoli cooking water
How to Make Healthy Broccoli Pasta Recipe
Step 1: Blanch the Broccoli
Bring a large pot of salted water to a boil. Add the broccoli florets and cook for 5 minutes until bright green and tender. Scoop out the broccoli and transfer it to a bowl. Reserve ½ cup of the broccoli cooking water for later.
Step 2: Make the Broccoli Sauce
Warm the olive oil in a large skillet over medium heat, then stir in the garlic, red pepper flakes, salt, and pepper. Toss in the cooked broccoli and reserved water, cooking everything for about 10 minutes until the broccoli softens and begins to break down. Use the back of a spoon to mash it into a chunky, creamy sauce.
Step 3: Cook the Pasta
In the same pot you used for the broccoli, cook the pasta until al dente according to package directions. Drain and reserve a bit more pasta water if needed.
Step 4: Combine and Finish
Add the drained pasta to the skillet with the mashed broccoli sauce. Sprinkle in the Parmesan and stir well. If the sauce is too thick, splash in some reserved pasta water to loosen it up.
Step 5: Serve It Up
Taste and adjust the seasoning if needed. Plate the pasta and finish with extra Parmesan for that irresistible cheesy touch.
Details and Nutritional Information
This Healthy Broccoli Pasta Recipe isn’t just a time-saver and crowd-pleaser—it’s also packed with nutrients that make it a smart, satisfying choice for any meal of the day.
Recipe Highlights:
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Servings: 4
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Prep Time: 10 minutes
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Cook Time: 20 minutes
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Total Time: 30 minutes
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Skill Level: Easy
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Main Ingredients: Broccoli, pasta, garlic, Parmesan cheese
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Flavor Profile: Savory, garlicky, cheesy, with a touch of heat
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Best For: Quick dinners, healthy meal preps, meatless Mondays
Nutrition Per Serving:
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Calories: 531 kcal
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Carbohydrates: 74g
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Protein: 23g
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Total Fat: 14g
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Cholesterol: 16mg
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Sodium: 457mg
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Potassium: 704mg
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Fiber: 6g
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Sugar: 4g
Helpful Tips
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Salt the water generously – this flavors the pasta and the broccoli from the inside out.
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Don’t skip the mash – smashing the broccoli gives you that creamy texture without needing cream.
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Save the pasta water – it’s the golden ingredient for silky sauces!
Substitutions & Variations
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Make it vegan by swapping Parmesan for nutritional yeast or a plant-based cheese.
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Add protein like grilled chicken, chickpeas, or sautéed tofu.
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Go gluten-free with your favorite gluten-free pasta variety.
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Mix in more veggies like peas, spinach, or zucchini for even more green power.
Frequently Asked Questions
Can I use frozen broccoli?
Yes! Just thaw and drain it well before sautéing. It might be a bit softer but still delicious.
What kind of pasta works best?
Penne, fusilli, rigatoni, or even spaghetti—all work great! Choose one that holds onto the sauce.
Is this kid-friendly?
Absolutely! It’s cheesy, mild, and has a familiar flavor profile that kids love.
Storage Instructions
Keep any leftovers in a sealed container in the refrigerator for up to five days. When reheating, add a splash of water or broth to bring back that creamy texture. Microwave on medium or reheat gently on the stovetop.
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FAQs About Healthy Broccoli Pasta Recipe
Can I make this ahead of time?
Yes! This makes a great meal prep option—just keep the sauce and pasta separate until ready to serve if you want to avoid mushiness.
How do I keep the broccoli green?
Blanch it just until tender and don’t skip the ice bath if you’re prepping ahead—it locks in that vibrant color!
Can I freeze this dish?
It’s best enjoyed fresh, but you can freeze it. Reheat gently and add water to refresh the texture.
This Healthy Broccoli Pasta Recipe proves you can have comfort and nutrition all in one bowl. It’s wholesome, hearty, and oh-so-easy to fall in love with. Dig in!