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
My husband and I both loved this recipe—it’s delicious! I was surprised at how much flavor it had with just oregano and red pepper flakes for seasoning (I didn’t add any salt or pepper and it honestly didn’t need any). It’s definitely a keeper and will be making it again. Thank you!
That is so wonderful to hear Kristine! Thanks so much for letting me know! 🙂
Wonderful recipe, healthy,flavorful.
How to reduce the sodium? Where does 773 mg come from? Is it the sauce?
Thanks
Thanks Mary! Yes the majority of the sodium comes from the sauce – so the way to control for that is to either find a low sodium sauce, or make your own pasta sauce at home!
I loved this recipe when my friend made it, and now it’s my turn! Can you help me by breaking down how much broccoli to use?
My market sometimes has large heads and sometimes small heads of broccoli. How many cups of the flowerets should we be using
Yay!! I’m so happy to hear that Dena! I think 2 small broccoli heads will yield about 4-5 cups of florets! Hope that helps!
I just love the simplicity of this recipe. It came together so easy and the flavors were so light and fresh!
So happy to hear that Danielle! 🙂
That looks heavenly. Exactly the kind of pasta dish I love midweek. Bookmarking this one to try later. Yum!
Yay!! Thanks Jacqueline!