Broccoli Pasta: A Healthy & Simple Dinner

I used to think that pasta had to be full of heavy cream and cheese to taste good. That’s how we always made it at home when I was a kid. I’ll admit I was skeptical when my husband tried to throw in broccoli one night.

I was wrong when I said I needed all that cream and cheese. This broccoli pasta shows that you can make a really good meal with just a few simple ingredients if you cook them the right way. And the best part? It won’t make you feel like you need to take a nap after.

This pasta dish is great for busy weeknights when you need a filling meal but don’t want to spend hours in the kitchen. It only takes 25 to 40 minutes to make.

• Affordable ingredients—This recipe is easy on your wallet and tastes great with just a few basic pantry items and fresh broccoli.
• This pasta is healthier because it has a good balance of carbs and vegetables. The whole grain pasta and fresh broccoli make it filling and nutritious.
• Vegetables that kids will eat—The broccoli gets nicely seasoned and soft, so this is a great way to get your family to eat their vegetables without any trouble.
• Easy to clean up: You only need one pot for the pasta and one pan for the broccoli, so you won’t have to wash as many dishes and can enjoy your meal more.

Choosing Your Broccoli

You can use regular green broccoli, which is also known as Calabrese broccoli, or broccolini, which has a milder, slightly sweeter taste. When you go to the store, look for broccoli heads that are dark green and have tight, compact florets. If they are yellowing or flowering, they are past their prime. Fresh broccoli florets are best for this recipe, but if you don’t have any, you can use frozen ones. Just know that they might be a little softer in the end. Cut your broccoli florets into pieces that are about the same size so they cook evenly. Don’t forget to use the stems, too; they’re perfectly fine to eat and add a nice crunch when you slice them thinly.

Ingredient Swaps & Variations

You can easily change this simple pasta dish to fit what you have in your kitchen:

• You can use cauliflower, broccolini, or even Brussels sprouts instead of broccoli. Cut them into pieces that are about the same size and cook them until they are tender-crisp.
• Any medium-sized pasta shape works well here, such as fusilli, rotini, or bow ties. Whole wheat pasta or chickpea pasta are healthier choices. The cooking time on the package may be different, so just check it.
• You can use Pecorino Romano or Grana Padano instead of fresh Parmesan cheese, but fresh Parmesan tastes the best. If you want a dairy-free version, use nutritional yeast. Start with 1/4 cup and add more or less to taste.
• You can use regular olive oil instead of extra virgin olive oil, or even butter if you want. Avocado oil is a good choice if you want a different taste.
• If you don’t have red pepper flakes, you can use a pinch of cayenne pepper instead. If you don’t want any heat, you can leave it out. Black pepper by itself is also fine.

Recipe Details

Preparation Time 10-15 minutes
Cooking Time 15-25 minutes
Total Time 25-40 minutes
Level of Difficulty Easy

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 penne pasta
• 1 cup freshly grated parmesan cheese

Steps

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 to use later.

Step 2: Prepare the Broccoli Mash

In a skillet, heat some olive oil over medium heat.

Add garlic and a pinch of red pepper flakes, followed by the cooked broccoli and reserved broccoli water.

Season with salt and pepper.

Cook for about 10 minutes, stirring occasionally, until the broccoli becomes soft enough to mash easily with a spoon.

Step 3: Cook the Pasta

Using the same pot with the broccoli water, add your choice of 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 Parmesan cheese and stir everything together until well combined.

Adjust the consistency of the sauce by adding a splash of reserved pasta water if it appears too thick.

Step 5: Season and Serve

Taste the pasta dish and adjust with additional salt and pepper, if needed.

Serve immediately, garnished with extra Parmesan cheese for added flavor.

Tips & Tricks for Best Results

When making broccoli pasta, the worst thing you can do is overcook the broccoli. This will make it mushy and unappetizing. Instead, blanch it for 2 to 3 minutes, or until it is bright green and still a little crunchy. Another mistake people make is not saving enough pasta water before draining it. You need to save at least 1 cup of that starchy liquid to make a smooth sauce that coats your pasta perfectly. Add the garlic to the oil only after it has been heated over medium heat, and cook it for about 30 seconds, or until it smells good. This will keep it from burning, which makes it taste bad. To get the best flavor, add the Parmesan cheese in two steps: half while tossing the hot pasta to make a creamy coating, and the other half right before serving as a finishing touch.

Serving Suggestions

This simple broccoli pasta pairs really well with a few classic Italian-inspired sides that’ll round out your meal nicely. A fresh green salad with cherry tomatoes and a light vinaigrette makes the perfect starter, while some warm garlic bread on the side is great for soaking up any extra olive oil and cheese from your pasta. If you want to add some protein, grilled chicken breast or Italian-style turkey meatballs work perfectly with these flavors. For a lighter option, you could serve it with some roasted cherry tomatoes or sautéed mushrooms on the side to add even more veggie goodness to your plate.

Storage & Reheating

Keep Fresh: Got leftovers? Pop your broccoli pasta into an airtight container and keep it in the fridge for up to 4 days. The flavors actually get even better after a day as everything mingles together! Just remember that pasta tends to absorb sauce over time, so you might want to drizzle a bit of olive oil when reheating.

If you’re getting ready for a meal, you can cook the broccoli and pasta separately up to two days ahead of time. Put them in different containers in the fridge, and when you’re ready to eat, mix them together with the garlic, olive oil, and cheese and heat them up. This stops the broccoli from getting too mushy.

To warm up your pasta, put it in a pan over medium heat with a little water or olive oil. Give it a good stir now and then until it’s heated through. A quick zap in the microwave works too – just cover the bowl and heat in 30-second intervals, stirring between each one.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 900-1100
• Protein: 40-50 g
• Fat: 50-60 g
• Carbohydrates: 90-100 g