Creamy Broccoli Pasta (Without the Cream!)

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Created on August 30th, 2025 at 09:32 am

Light, fresh, and surprisingly satisfying

You won’t believe how creamy and satisfying this healthy broccoli pasta is—without using a drop of heavy cream! Perfect for weeknights when you want something cozy but light, this dish brings together tender broccoli, garlic-infused olive oil, and just the right touch of Parmesan for a flavorful finish. If you’re looking for healthy girl meals or protein meals for dinner that feel indulgent but still keep things clean, this is the recipe for you. Plus, with just one pot and one pan, it’s quick to cook and easy to clean—making it ideal for healthy Friday night dinner ideas or weeknight meal prep. Simple, budget-friendly, and packed with feel-good fuel!

Whole wheat shell pasta tossed with mashed broccoli and Parmesan

⏱️ Time Breakdown

Prep Time: 10–15 minutes
Cook Time: 15–25 minutes
Total Time: 25–40 minutes
Servings: 4

📝 Ingredients List

1 large head of broccoli, cut into small florets (use stems too, sliced thin)
2 tablespoons extra virgin olive oil
3 garlic cloves, minced
¼ teaspoon crushed red pepper flakes (optional)
Salt and freshly ground black pepper, to taste
12 oz whole wheat shell pasta (or your preferred pasta)
1 cup freshly grated Parmesan cheese (or nutritional yeast for dairy-free)
1 cup reserved pasta water (set aside before draining)

✨ Kitchen Tools You’ll Need

This recipe doesn’t require fancy gadgets, just a few reliable kitchen basics to keep everything simple and stress-free:

Large pot for boiling pasta
Medium skillet or sauté pan
Sharp knife
Cutting board
Measuring cups & spoons
Mixing spoon or spatula
Cheese grater

Step-by-Step Beginner-Friendly Instructions

Prep the Broccoli 🥦
Bring a large pot of salted water to a boil. Add broccoli florets and stems. Boil for 4–5 minutes until just tender and bright green. Use a slotted spoon to transfer broccoli to a bowl. Reserve ½ cup of the broccoli water.
Make the Broccoli Mash
In a skillet over medium heat, warm olive oil. Add garlic and red pepper flakes. Cook for 30 seconds until fragrant. Stir in broccoli and reserved water. Season with salt and pepper. Cook for 8–10 minutes, mashing the broccoli gently as it softens.
Cook the Pasta 🍝
In the same pot used for the broccoli, cook pasta according to package directions until al dente. Reserve 1 cup pasta water before draining.
Combine Pasta and Broccoli Mash
Add drained pasta to the skillet with the mashed broccoli. Stir in Parmesan cheese. Toss to combine. Add splashes of pasta water as needed to loosen the sauce and make it creamy.
Final Touches & Serve ✨
Taste and adjust seasoning. Serve warm with extra Parmesan and a pinch of red pepper if you like a kick!

💡 Pro Tips Section

Make it vegan: Swap Parmesan for ¼ cup nutritional yeast.
Add protein: Toss in grilled chicken, turkey meatballs, or tofu.
Storage: Store leftovers in an airtight container for up to 4 days.
Meal prep tip: Cook broccoli and pasta ahead, then combine fresh with cheese and garlic for max flavor.

📊 Nutrition Table

Serving Size	Calories	Protein	Carbs	Fat	Fiber	Sugar
1 plate	420	18g	35g	22g	4g	6g

Disclaimer: Nutrition facts are estimated using online tools and may vary based on your ingredients and preparation. Please consult a nutritionist for precise dietary advice.