Light and Healthy Broccoli Pasta

Featured in: Hearty and Delicious Mains

This dish features shell pasta gently tossed with tender broccoli, rich parmesan, and fragrant garlic. The broccoli is simmered until soft and then mashed for a creamy, vibrant sauce, complemented by olive oil and a mild hint of red pepper. The pasta is finished with plenty of grated cheese and a splash of pasta water to create a silky texture. Ready in under 30 minutes, this meal is both light and satisfying, perfect for busy weeknights or whenever you crave a wholesome pasta with fresh flavors.

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Updated on Wed, 25 Jun 2025 14:26:42 GMT
A bowl of pasta with broccoli and cheese. Pin it
A bowl of pasta with broccoli and cheese. | tastygusto.com

Light and Healthy Broccoli Pasta is my go to weeknight meal when I want something nourishing and fast but still packed with flavor. Creamy mashed broccoli clings to tender shells, garlic infuses every bite, and a dusting of Parmesan brings it all together. This is comfort food that happens to be bright green and feels virtuous without trying too hard.

I started making this pasta when my own kids were little because I wanted to fit extra veggies into their plates Bob is still an enthusiastic fan and I love the subtle kick of red pepper flakes too It has become a staple in our house every spring when broccoli is especially tasty.

Ingredients

  • Broccoli Florets: Choose the freshest and brightest green head you can find. Crisp broccoli builds the backbone of this sauce.
  • Extra Virgin Olive Oil: Go for a robust olive oil if you can. It adds rich and fruity notes and helps the sauce come together.
  • Fresh Garlic: Minced cloves give aromatic bite and depth. Choose firm cloves without any green shoots.
  • Crushed Red Pepper: Adds a gentle heat. You can use more or less depending on your spice preference.
  • Salt and Black Pepper: Sea salt and freshly cracked pepper will help every ingredient shine.
  • Shell Pasta: This shape catches bits of broccoli in every bite. Look for bronze cut shells if you can find them for extra texture.
  • Freshly Grated Parmesan: Nutty and sharp. It melts smoothly so skip the pre grated tubs and use a block of Parmigiano Reggiano if possible.

Step-by-Step Instructions

Cook the Broccoli:
Bring a large pot of salted water to a rolling boil. Use enough salt that the water tastes pleasantly briny not just bland. Toss in the trimmed broccoli florets and cook for five minutes until they turn vibrant green and just knife tender. Strain out the broccoli with a spider or slotted spoon and set aside but do not discard the cooking water. Reserve about half a cup of it which becomes the base of your broccoli mash.
Prepare the Broccoli Mash:
Place a large skillet over medium heat. Pour in the olive oil swirling to coat the bottom. Sprinkle in the minced garlic and crushed red pepper. Let it sizzle just until fragrant which takes about sixty seconds. Add the cooked broccoli and pour in the reserved broccoli water. Let it simmer gently and season to taste with salt and pepper. Stir often for ten minutes breaking up the broccoli as you go so that it softens fully and absorbs the garlicky oil. By the end you want a chunky but cohesive mash you can smooth out with the back of your spoon.
Cook the Pasta:
Use the same pot and water you cooked the broccoli in to keep all that flavor. Return it to a boil. Add your shells and give a good stir to prevent sticking. Cook pasta until al dente according to package times. You want the shells tender with just a slight chew. Drain thoroughly and do not rinse. Keep back a ladle of pasta water if you think the sauce will need thinning.
Combine Pasta with Broccoli Mash:
Add the hot drained pasta straight to your skillet of broccoli mash. Scatter the Parmesan over the top and toss repeatedly over medium heat until the cheese melts and everything is well combined. If things seem too thick drizzle in a little reserved pasta water to get a silky yet clingy sauce.
Season and Serve:
Taste your pasta and add more salt pepper or Parmesan if needed. Serve while piping hot with extra shaves of Parmesan on top for a melty salty finish.
A bowl of pasta with broccoli and cheese. Pin it
A bowl of pasta with broccoli and cheese. | tastygusto.com

Broccoli pasta has become a cherished tradition in our family It is wholesome and yet indulgent perfect for any time we crave comfort food.

Storage Tips

Store leftovers in an airtight container in the fridge for up to three days. The broccoli mash and pasta can be reheated gently in a skillet with a splash of water to loosen up the sauce. Avoid microwaving if you can since the cheese sauce can become tacky. A drizzle of fresh olive oil before serving brings back some gloss and depth.

Ingredient Substitutions

No shells on hand? Swap in penne or orecchiette. Both shapes work nicely with chunkier sauces. You can play with the cheese too - Pecorino adds even more tang and salt. And for a vegan pasta, try nutritional yeast in place of cheese and olive oil as the finishing touch.

Serving Suggestions

This pasta works as a standalone meal since it has loads of fiber and protein from the cheese. Pair it with a leafy salad drizzled in lemony vinaigrette for a fresh contrast. For a special dinner add roasted chicken thighs or a simple grilled salmon fillet on the side.

A bowl of pasta with broccoli and cheese. Pin it
A bowl of pasta with broccoli and cheese. | tastygusto.com

This simple broccoli pasta will leave every bite feeling comforting yet healthy Perfect for busy weeknights!

Frequently Asked Questions

→ Can I use a different type of pasta?

Yes, you can substitute shell pasta with penne, fusilli, or spaghetti. Adjust the cooking time as needed for the pasta shape.

→ How can I make this dish creamier?

Stir in extra reserved pasta water or a splash of cream when combining everything in the skillet for a silkier texture.

→ Are there alternatives to parmesan cheese?

You can use pecorino, asiago, or nutritional yeast for a dairy-free option. Adjust the quantity to taste.

→ Can I add protein to this meal?

Grilled chicken, sautéed shrimp, or chickpeas pair well if you want to add extra protein to the pasta.

→ Is it possible to make this dish ahead?

Prepare and store the pasta and broccoli mash separately. Combine and reheat just before serving for best texture.

Light and Healthy Broccoli Pasta

Shell pasta tossed with sautéed broccoli, olive oil, garlic, and parmesan for a bright, wholesome dish.

Prep Time
10 Minutes
Cook Time
25 Minutes
Total Time
35 Minutes

Category: Main Dishes

Difficulty: Easy

Cuisine: Italian

Yield: 4 Servings (1 large bowl of broccoli pasta)

Dietary: Vegetarian

Ingredients

→ Main Components

01 1 large broccoli head, cut into small florets
02 12 ounces (340 grams) shell pasta

→ Flavorings and Additions

03 2 tablespoons extra virgin olive oil
04 3 garlic cloves, minced
05 1/4 teaspoon crushed red pepper flakes
06 Salt, to taste
07 Black pepper, to taste
08 1 cup (30 grams) freshly grated Parmesan cheese

Instructions

Step 01

Bring a large pot of salted water to a boil. Add broccoli florets and cook for 5 minutes until tender. Remove broccoli with a slotted spoon and set aside. Reserve 120 ml (1/2 cup) of the broccoli cooking water.

Step 02

Heat 2 tablespoons olive oil in a large skillet over medium heat. Add minced garlic and crushed red pepper; cook until fragrant, about 1 minute. Add cooked broccoli and reserved cooking water. Season with salt and black pepper. Cook, stirring occasionally, for 10 minutes until broccoli is very soft for mashing.

Step 03

Return the same pot of broccoli water to a boil. Add shell pasta and cook according to package directions until al dente. Drain thoroughly.

Step 04

Transfer drained pasta to the skillet with the soft broccoli mixture. Add grated Parmesan cheese and toss gently to combine. Adjust sauce consistency with a little reserved pasta water if it appears too thick.

Step 05

Taste and correct seasoning with additional salt and pepper if needed. Serve immediately, garnished with extra Parmesan cheese as desired.

Notes

  1. For optimal texture, cook pasta just until al dente and reserve some cooking water to achieve a creamy sauce.

Tools You'll Need

  • Large pot for boiling
  • Large skillet
  • Colander
  • Wooden spoon or masher
  • Measuring cup

Allergy Information

Please check ingredients for potential allergens and consult a health professional if in doubt.
  • Contains wheat (gluten)
  • Contains milk (dairy, Parmesan cheese)

Nutrition Facts (Per Serving)

It is important to consider this information as approximate and not to use it as definitive health advice.
  • Calories: 425
  • Total Fat: 12 g
  • Total Carbohydrate: 62 g
  • Protein: 17 g