Healthy Garlic Veggie Pasta
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.When I want a meal that’s fresh, flavorful, and easy to make, I always turn to my Healthy Garlic Veggie Pasta. It’s packed with broccoli, zucchini, red onions, and whole wheat spaghetti, tossed in a delicious garlic-infused sauce. Completely ready in just 40 minutes, it’s perfect for a quick, guilt-free dinner!
Finding a meal that’s healthy, satisfying, and actually delicious isn’t always easy. I remember wanting to eat more veggies but also craving something quick and comforting after a long day. I didn’t want to settle for another boring salad, so I started experimenting. That’s when this healthy garlic pasta with veggies was born, a wholesome meal, just like my vegan mushroom pasta!
The first time I made it, it was an instant win, packed with fresh veggies, a garlicky kick, and hearty whole wheat pasta, all ready in less than an hour. My family devoured it, and I knew I had found my new go-to pasta.
👩🏽🍳 Why I Love This Recipe
When I think about a meal that’s nourishing, and easy to make, my healthy garlic veggie pasta always comes to mind! I’ve found that the best recipes are the ones that balance nutrition and flavor perfectly, and that’s exactly what this dish does. It’s loaded with fresh veggies, infused with the rich aroma of garlic, and tossed in a light sauce, the kind of meal that makes healthy eating feel like a treat.
I know a lot of people think healthy food is boring, but trust me, that couldn’t be further from the truth. Flavor comes from fresh ingredients, the right seasonings, and simple techniques that bring everything to life. This pasta proves it! The garlic infuses the veggies, the crushed red pepper adds a little kick, and the oregano gives it that classic Italian-inspired taste. And let’s be honest, pasta just makes everything better.
Whether you need a quick weeknight dinner or a sneaky way to pack in more veggies, this pasta has you covered. The best part? My kids love it! And that’s a big deal because let’s be real, broccoli can be hit or miss with picky eaters. But in this dish, it just works. If my family gives it a thumbs up, I’m pretty sure yours will too!
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🥘 Ingredients
I always choose fresh, wholesome ingredients to make this healthy veggie pasta. Here’s what you’ll need:
Pasta: I stick to whole wheat pasta and keep it at 2oz per serving for a balanced meal.
Veggies: The more veggies, the better! I load up on broccoli, red peppers, and zucchini to make my plate feel fuller while keeping it light and nutritious.
Sauce: A good-quality, no-sugar-added pasta sauce makes all the difference. If I have time, I love making my own for even fresher flavor!
Cheese: A little parmesan goes a long way! Just one tablespoon per serving melts beautifully, making the dish gooey, rich, and satisfying without overdoing it.
Spices: I skip extra oil and butter and let the spices do the work! My go-to mix? Garlic, crushed red pepper, and a blend of Italian herbs like oregano, basil, and rosemary.
🔪 How To Make
I love how this garlic veggie pasta comes together in just four simple steps. Before you know it, you’ll have a flavorful, nutrient-packed meal that’s perfect for any occasion.
Step 1: I start by cooking the spaghetti according to the package instructions, then set it aside. While that’s going, I heat a large skillet over medium heat, add olive oil, onions, and garlic, and let them sauté for 3-5 minutes until the onions turn soft and slightly translucent.
Step 2: I toss in the broccoli, zucchini, and the spices. Then, I let everything cook for 5-10 minutes, stirring occasionally, until the veggies are tender yet still have a slight bite, just the way I like them!
Step 3: I warm up the spaghetti sauce in a small pot over low heat, letting it gently simmer. Then, I toss in the diced red bell peppers and let them cook for 10 minutes, soaking up all that delicious flavor while keeping a little crunch.
Step 4: Time to plate it up! I take 2 oz of whole wheat spaghetti, then top it with ¼ of the sauce, ¼ of the veggie mixture, and finish it off with 1 tablespoon of parmesan cheese. A quick toss, and it’s ready to enjoy!
💭 Expert Tips
My #1 Secret Tip for making the best garlic veggie pasta is to never rinse the noodles after cooking! I know it’s tempting, but that starchy water is pure gold, it helps the sauce cling to every strand, making each bite extra flavorful. Trust me, once I stopped rinsing my pasta, my dishes went from good to incredibly delicious!
Other Tips To Keep In Mind:
- Cook pasta al dente: I always make sure to cook my spaghetti just right, firm but tender. Nobody wants mushy noodles, trust me!
- Break spaghetti for easier cooking: Twirling is fun, but I like to break my spaghetti in half to prevent clumping. The strands still twirl perfectly.
- Use a large pot: I always cook pasta in a big pot to keep it from sticking. A large stock pot works best for even cooking.
- Sneak in veggies for picky eaters: If I need to hide the veggies, I shred, puree, or dice them extra small. It’s the easiest way to add more nutrition without complaints.
📖 Variations
Want to switch things up and keep your garlic veggie pasta exciting every time? These are my favorite variations:
Change Up the Veggies: I love how easy it is to mix things up, 2 cups of kale or spinach, 1 cup of mushrooms, carrots, asparagus, yellow squash, or even ½ cup of sweet potatoes all work beautifully in this pasta!
Boost the Protein: For extra protein, I love adding ½ to 1 cup of white beans like navy or cannellini. They blend right in and make the dish even more satisfying.
Use Fresh Herbs: While dried spices are great for convenience, 2 tablespoons of fresh basil, oregano, or rosemary take the flavor to the next level. I always add fresh herbs when I have them.
Switch Up the Pasta: I like to swap in 8 oz of penne, rotini, or shells for a fun twist. For a healthier option, chickpea, quinoa, or brown rice pasta all taste amazing and add extra nutrients.
🍽 Serving Suggestions
My healthy garlic pasta with veggies is one of those dishes that instantly makes dinner feel special. I love pairing it with my favorite sides:
Pair It with Garlic Bread: I love serving this pasta with a crispy slice of vegan garlic bread, it soaks up every bit of that delicious sauce.
Add a Fresh Side Salad: A simple green salad with balsamic dressing or my tomato cucumber salad adds the perfect refreshing contrast to the warm, garlicky pasta.
Serve with Roasted Veggies: For even more flavor, I like to air fry brussels sprouts, or roast some cherry tomatoes with a little olive oil and seasoning, it’s the perfect hearty side.
🧊 Storage Directions
Refrigeration: I store leftovers in an airtight container in the fridge, and they stay fresh for up to 5 days, perfect for meal prep.
Freezing: If I want to save some for later, I let the pasta cool completely, then freeze it in a sealed container for up to 3 months.
Reheating: When I’m ready to enjoy it again, I warm it on the stovetop over low heat, adding a splash of water or sauce to bring it back to life.
❓Recipe FAQs
How do I prevent the pasta from sticking together?
I always cook it in a large pot with plenty of water and give it a good stir while it boils. Also, never rinse it after draining, that starchy water helps the sauce cling.
Can I add more protein to this dish?
Definitely! Try adding white beans, chickpeas, or grilled tofu for a plant-based boost, or if you eat meat, grilled chicken or shrimp would work great too.
Is this recipe garlic pasta with veggies kid-friendly?
Yes! Most kids love pasta, and mine are no exception. They don’t even notice the swap from regular spaghetti to whole wheat, which is a total win! Plus, this dish is my go-to trick for sneaking in extra veggies, they’re too busy enjoying every bite to even think about it!
Is garlic veggies pasta healthy?
As a nutritionist, I love this recipe because it’s low in calories, high in protein, and packed with fiber without sacrificing flavor! At just 360 calories per serving, I get a big, satisfying portion that keeps me full. With 16.4g of protein, it helps support strong muscles, bones, and healthy skin, and the 15.6g of fiber keeps my digestion on track and blood sugar steady.
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🎥 Watch How to Make It
Healthy Garlic Veggie Pasta
When I want a meal that’s fresh, flavorful, and easy to make, I always turn to my Healthy Garlic Veggie Pasta. It’s packed with broccoli, zucchini, red onions, and whole wheat spaghetti, tossed in a delicious garlic-infused sauce. Completely ready in just 40 minutes, it's perfect for a quick, guilt-free dinner!
Servings: 4 servings
Calories: 363.5kcal
Ingredients
- 8 oz whole wheat spaghetti 2oz per serving
- 1 tsp extra virgin olive oil
- 6 cloves garlic minced
- 2 cups pasta sauce choose a variety with no sugar added
- 1 red onion diced
- 2 red bell peppers diced
- 2 small broccoli heads chopped into small florets
- 3 zucchini diced
- 1/4 tsp crushed red pepper
- 1 tsp dried oregano
- 1/4 cup parmesan cheese use 1-2 Tbsp per serving
- salt & pepper to taste
Instructions
- Cook spaghetti according to package directions, set aside.
- Heat a large skillet over medium heat. Add olive oil, onions, and garlic – saute for 3-5 minutes, until the onions are slightly translucent.
- Add the broccoli, zucchini, oregano, crushed red pepper, and salt/pepper to taste. Cook for 5-10 minutes until all of the vegetables have cooked through.
- Heat the spaghetti sauce in a small pot over low heat. Add the diced red bell peppers to the sauce, simmer for 10 minutes.
- To serve: take 2 oz of the whole wheat spaghetti and top with 1/4 of the sauce, 1/4 of the vegetable mixture, and 1 Tbsp parmesan cheese.
Notes
-
- My #1 Tip for making the best garlic veggie pasta is to never rinse the noodles after cooking! I know it’s tempting, but that starchy water is pure gold, it helps the sauce cling to every strand, making each bite extra flavorful. Trust me, once I stopped rinsing my pasta, my dishes went from good to incredibly delicious!
- Cook pasta al dente: I always make sure to cook my spaghetti just right, firm but tender. Nobody wants mushy noodles, trust me!
-
- Break spaghetti for easier cooking: Twirling is fun, but I like to break my spaghetti in half to prevent clumping. The strands still twirl perfectly.
-
- Use a large pot: I always cook pasta in a big pot to keep it from sticking. A large stock pot works best for even cooking.
-
- Sneak in veggies for picky eaters: If I need to hide the veggies, I shred, puree, or dice them extra small. It’s the easiest way to add more nutrition without complaints.
Nutrition
Calories: 363.5kcal | Protein: 16.4g | Fat: 6.3g | Saturated Fat: 1.2g | Cholesterol: 3.6mg | Sodium: 773.1mg | Potassium: 1094.5mg | Fiber: 15.6g | Sugar: 9.3g
This sounds like such a delicious and guilt free dish! It sounds ever so flavourful!
Thank you so much!! I’m sure you will love this recipe!
One big plate of comfort – this is such a cozy dish to snuggle up on the couch with a good movie – so tasty!
Yess!! It really is the best comfort food dish ever!
What a wonderful recipe Anjali! I love all the delicious flavors in the pasta with the healthy veggies as an icing here!
Thank you so much!! Enjoy!
Hi Anjali,
Thank you so much for such an amazing recipe!
It is great that you have dishes that use pasta as so many people think this is a food you should essentially avoid when dieting.
It is great that you have included the nutritional information (ex. fat content) as I am following a Weight Watchers Diet I can calculate the points for the dish using this information.
I have recently visited France and fell in love the French cuisine. <3
Have you any healthy recipes for French cuisine that you could share?
Thanks for your help 🙂
Rachel
Hi Rachel! No problem at all — I’m so glad you’re enjoying my recipes and my blog! And yes, I actually think pasta can be really healthy as long as you use whole wheat pasta and you eat it in the right portion size (2 oz is plenty per serving)! Hmmm so I don’t typically make French dishes because they’re not very vegetarian friendly, but if there’s a specific recipe or two you’re looking for I can try to create (or recommend) something! Let me know!
With my health issues it is important to stay on tip of the good food options.
I am always searching for better meal planning and this website has great pics and recipes.I added flax to my diet and I can add it in the sauce. I am going to try the broccoli and zucchini.
I’m so happy to hear that my blog has helped you to eat healthier and maintain your health! Flax is a great addition to your diet – you can absolutely add it into the pasta sauce and you won’t even taste it 🙂 Hope you like this recipe!
Just tried it, fantastic! this will become a family favorite.
Thankyou
Hooray!! That’s awesome Nick – so happy to hear that!
Hi Anjali,
Thank you so much for sharing your amazing ways to eat healthily! I love your blog! I love your recipes, they’re delicious and simply easy to be prepared. Besides that, your blog layout is awesome, it’s very user friendly, you’ve linked up your blog so well that I get to pick whichever meal to prepare just by browsing through your. I’m a very picky eater myself, trying to keep fit and at the same time eat healthy and scrumptious food feels so much simpler following your blog. Especially when you link up all the nutritional information for every specific recipes.
Great Job with your blog!
Best,
C
Hi Camilyn! Thank you sooo much for your kind words about my blog! I’m so glad you’re enjoying my recipes! 🙂 It’s so wonderful to meet you – hope you are having a great week!
Oooh, I haven’t had pasta for a while! This sounds and looks so good. My mouth IS watering.
Thank you so much May!! I’m sure you will love this recipe!
Healthy, skinny pasta. Not bad! I love that you make a new twist to normal recipes; it’s a good way to make diets fun and interesting. I love pasta but it can definitely get you bloated. Great recipe, will try it out sometime.
Thank you Sasha-Lee! And yes! My passion is making a healthy twist to everyday recipes – because it’s all about having delicious and nutritious meals in the kitchen! Can’t wait to hear how you like this recipe when you try it! (Oh and fun fact – if you end up eating a ton of veggies with 2 oz or less of pasta, it will help you to not feel as bloated after 🙂 )
This looks delicious and so simple! you’ve taken some really great photos I like that their sizing is in line with the writing its makes for easy reading, I particularly like the shot with all the ingredients it gives a great a before and after. It’s good to see a breakdown of the nutritional informations it gives me a better understanding of the differences in ingredients compared to white pasta as you say. Can’t wait to try it! thank you.
Aw thank you so much Jacinta! I’m so glad the photos and nutritional info was helpful for you! I’m sure you will love this recipe when you try it 🙂 Let me know how it goes!
Hi Anjali,
I found you through G+. Nice to make your acquaintance. We’re also neighbors (I live in Fremont). This dish sounds delicious and I like the addition of vegetables with the substitution of whole wheat pasta but there’s something that you’ve touched upon that I think is the key to eating healthy which is the whole concept of portion control. Do you know who Dr. Dean Edell is? I subscribe his theory of nutrition which, to summarize, says eat a varied diet (including the unhealthy stuff) but just watch your amounts.
Hi!! It’s nice to meet you too! That’s awesome that you’re in the bay as well – I used to live in Fremont a long time ago 🙂 I do know who Dr. Dean Edell is and I think he’s great! My dad is actually a huge fan of his and that’s how I got introduced. But yes, I completely agree with you – it’s all about portion control and eating “junkier” things in moderation. You can’t just deprive yourself of everything – it’s so important to have variety and things you enjoy! Thanks so much for your thoughtful words!
This looks delicious and really easy to make, I cannot wait to try making it myself. The instructions are clear and easy to follow and the pictures show that it turned out really good. I really love the layout of your blog, it looks very warm and fresh at the same time. It truly inspired me to be more picky when choosing what I eat and also to try being more healthy in life.
Thank you so much for your kind words Vaneeda! I can’t wait to hear how you like this recipe! 🙂
This pasta has all of my favorite things in it! I can’t wait to try it out. I actually have some friends coming over for dinner this evening so I think I’ll try it out on them – LOL! They love it when I do that 🙂 Thank you for the wonderful recipe and have a fantastic weekend 🙂
Oh awesome!! You’ll have to let me know how you and your friends liked this recipe – I’d love to hear how it went! Hope you had a great weekend too!
Oh this is just a beautiful dish and looks like spring. I’m vegan so would leave off the Parmesan but I’ve learned a trick for replacing it … I just toast some bread crumbs in a bit of olive oil and garlic. Then I sprinkle them on top of pasta. It gives one the “mouth feel” of Parmesan and adds a nice flavor. Thank you for sharing this recipe … I’m definitely trying it out! 🙂
That is such a great tip!! Love the idea of using toasted garlic breadcrumbs instead of the parmesan for a Vegan take on this recipe 🙂 Thanks for sharing! Let me know how it turns out!
Do you think it would work using some store bought parmesan garlic croutons crushed up? Should I crumble them & then cook them in a little bit of butter or olive oil until crunchy or what would you suggest? Thank you.
Hi Sherry! Yes I do think using crushed, store bought parmesan garlic croutons would work! I would recommend toasting them slightly in just a little bit of butter or olive oil before tossing them with your pasta. Hope that helps!
I love pasta too! And it can totally be healthy if you don’t load up on cheese, creamy sauces or large portions. I always add tons of veggies to our pasta dishes. Makes them super yummy!
Exactly!! Whole wheat pasta can actually be a great base for recipes and a good way to get some extra fiber/whole grains into your diet. Sounds like you and I make our pastas in very similar ways 🙂 Adding veggies to bulk up the dish is wonderful!
Oh sounds so good.
Thanks Gary! I’m sure you will love this recipe!