Creamy Broccoli Pasta (Low Fat)

This creamy broccoli pasta features tender, sweet broccoli in an easy bechamel sauce served over al dente pasta for a simple, delicious meal. It's low in fat, made with a handful of ingredients and ready in only about 20 minutes!

This creamy broccoli pasta makes a tasty alternative to tomato based pasta and, in my view, one of the most delicious ways of serving broccoli. It involves cooking broccoli florets until tender, pulsing them briefly in a food processor then combining with a creamy white sauce and serving with pasta. The sauce is light, low in fat and made without heavy cream.

What I love about this pasta with creamy broccoli sauce is not only how easy it is to prepare, but also its versatility. You can adjust the texture of the broccoli sauce and serve this pasta dish either on its own or with other, optional ingredients. See my tips at the bottom of the post.

Creamy broccoli pasta ingredients and substitutions

• Broccoli: use broccoli florets without the thick stem. You can use the stem to make broccoli dip.
• Pasta: I used pennoni rigati, which is perfect with any thick pasta sauce (such as roasted pumpkin sauce), but you can use penne, fusilli or another large pasta variety, instead.
• Garlic.
• Butter.
• Flour.
• Milk: use any.
• Cream cheese: you can use ricotta or (reduced fat) mascarpone, instead.
• Parmesan cheese: or another hard Italian cheese.
• Stock: use either vegetarian stock cube or bouillon powder.
• Pine nuts: or sunflower seeds.
• Fresh basil.
• Salt and pepper to taste.
• For serving: red pepper flakes, extra virgin olive oil.

How to prepare the broccoli

For me the best way of preparing the broccoli for this creamy pasta dish is to boil it briefly before blending and adding into the sauce. This easy method ensures your broccoli will be perfectly cooked and will retain its lively green colour. See Instructions below.

Step-by-step recipe instructions

1. Prepare pasta: Boil the pasta in a large pot of water (with about 2 teaspoons of salt) according to packet instructions. Make sure it's cooked al dente (firm to the bite). Remove from the heat, drain, reserving some of the pasta water, and set aside in a colander. In the meantime prepare the broccoli.

2. Cook broccoli: Bring a medium sized pot of water (with 1 teaspoon of salt) to a boil, add the broccoli florets, cover leaving the lid slightly ajar and simmer for 3-4 minutes. Remove from the heat and using a slotted spoon transfer the broccoli to a bowl of ice water and leave to cool for about a minute. Drain and set aside in a colander to remove excess water.

TIP: Boil large broccoli florets (as in the photos) for up to 4 minutes.

3. Blend broccoli: Place the broccoli florets along with about ½ cup (120ml) of milk in a food processor and pulse a few times until the broccoli is finely chopped, but not pureed completely. You should have a mixture of very small and larger pieces (see photo).

4. Make sauce: In a large non-stick pan melt the butter, add the garlic and cook for about 30 seconds. Next add the flour and whisk until the mixture becomes thick and smooth. Add the rest of the milk and stock, increase the heat and cook stirring with a whisk until the sauce thickens and starts bubbling. Lower the heat and simmer for a minute whisking all the time.

5. Add broccoli: Add the broccoli mixture, stir and cook for another minute or so just until the sauce is heated through. Remove from the heat, stir in the parmesan and cream cheese and add salt and pepper to taste. If the sauce is too thick add a splash of pasta water.

6. Prepare pine nuts: Toast the pine nuts in a small pan for a few minutes until lightly browned then remove from the pan (to stop them browning too much).

7. Serve: Combine the broccoli sauce with the pasta, garnish with the pine nuts and serve immediately.

Serving suggestions

I like to serve this creamy pasta with broccoli with freshly chopped basil, red pepper flakes and a drizzle of extra virgin olive oil. Another garnish idea is crispy bacon or pancetta. You can serve it as a stand alone meal, but it's also delicious with a simple crispy salad, chicken (such as chicken roll-ups), salmon (try if with salmon fish fingers) or grilled sausages.

Variations

• Add a handful of chopped spinach or frozen peas along with the broccoli (Step 5).
• Add leftover chopped rotisserie chicken or salmon.

How to adjust the texture

I like a bit of texture in my broccoli pasta sauce, but you can blend the broccoli until very fine, if you prefer (useful if you have fussy children who don't like vegetables). You can also chop the broccoli (once cooked) by hand for a coarser texture. If you decide to use this method add all the milk into the white sauce, then stir in the broccoli.

Top tips

• I recommend using large pasta, such as pennoni rigati (see the photos), fusilli, penne, farfalle, etc.
• Remove the broccoli from the pot as soon as it's cooked.
• Try not to overblend the broccoli. You should have a mixture of very small and slightly larger pieces.
• To save time boil the pasta and broccoli simultaneously (but in separate pots).
• Reserve some of the pasta water to add into the sauce, if needed.
• Best served immediately. Leftover pasta with creamy broccoli can be refrigerated, covered, for up to 4 days (ideally in separate containers). Reheat in the microwave.
• Not suitable for freezing.

Related recipes to try next

• Roasted Red Pepper Pasta with Tomatoes
• Roasted Beet Pasta Recipe
• Roasted Eggplant Tomato Pasta Sauce

See also these other easy, delicious vegetarian meal ideas as well as more healthy pasta recipes!

Recipe

Keep in touch!

If you make this creamy broccoli pasta recipe I'd love to know how it turns out for you. Let me know in the comments below, thanks!

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