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A comforting and heart-healthy baked pasta dish that doesn't skimp on flavor. A rich, creamy sauce made from blended cauliflower coats tender pasta and vegetables, all baked under a layer of golden cheese.
For 4 servings
Preheat oven and cook the pasta
Make the creamy cauliflower sauce
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This recipe goes great with these complete meals
A comforting and heart-healthy baked pasta dish that doesn't skimp on flavor. A rich, creamy sauce made from blended cauliflower coats tender pasta and vegetables, all baked under a layer of golden cheese.
This italian_american recipe takes 55 minutes to prepare and yields 4 servings. At 211.91 calories per serving with 10.46g of protein, it's a beginner-friendly recipe perfect for lunch or dinner.
Assemble and bake the pasta
Garnish and serve
Use a plant-based milk like unsweetened almond or soy milk and replace the mozzarella with a dairy-free, low-sodium cheese alternative or a sprinkle of nutritional yeast.
Simply substitute the penne with your favorite gluten-free short pasta. Cook according to package instructions.
Add 1 cup of cooked, shredded chicken breast or a can of no-salt-added chickpeas (rinsed and drained) to the pasta mixture before baking.
Cut the vegetables into smaller, bite-sized pieces. You can also blend some of the broccoli and carrots into the sauce for picky eaters.
This recipe is very low in sodium, which helps manage blood pressure and supports overall cardiovascular health.
Cauliflower, broccoli, and carrots provide significant dietary fiber, aiding in digestion and promoting a feeling of fullness.
Both cauliflower and broccoli are excellent sources of Vitamin C, a powerful antioxidant that supports the immune system.
By using a vegetable-based sauce instead of heavy cream or butter, this dish offers a creamy texture with significantly less saturated fat.
Yes, this version is very healthy. It's low in sodium, which is good for heart health, and packed with vegetables like cauliflower and broccoli, providing fiber, vitamins, and minerals. The sauce is cauliflower-based, making it much lower in fat than traditional cream sauces.
A serving of this Low-Sodium Creamy Vegetable Pasta Bake contains approximately 300-350 calories, making it a satisfying yet light main course. Calories come from the pasta, vegetables, and a small amount of cheese and oil.
Absolutely! Frozen cauliflower, broccoli, and carrots work perfectly. You can add them directly to the sauce or pasta water without thawing, though you might need to adjust the cooking time by a minute or two.
Store leftovers in an airtight container in the refrigerator for up to 3-4 days. Reheat individual portions in the microwave or cover the baking dish with foil and reheat in a 350°F (175°C) oven until warmed through.
For a low-sodium option, you could use Swiss cheese, which is naturally lower in sodium than many other cheeses. Alternatively, a sprinkle of nutritional yeast can provide a cheesy, savory flavor without any sodium.
