Creamy Vegetable Pasta Bake
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
4 steps. 20 minutes total.
- 1
Step 1
- a.Preheat oven and cook the pasta
- b.Preheat your oven to 375°F (190°C). Lightly grease an 8x8 inch or similar sized baking dish.
- c.Bring a large pot of water to a rolling boil. Add 0.5 tsp salt.
- d.Add the penne pasta and cook according to package directions until al dente.
- e.In the last 3 minutes of cooking, add the broccoli florets and diced carrot to the pot to blanch them with the pasta.
- f.Drain the pasta and vegetables well and set aside.
- 2
Step 2
- a.Make the creamy cauliflower sauce
- b.While the pasta cooks, heat olive oil in a medium saucepan over medium heat.
- c.Add the minced garlic and cook until fragrant, about 30-60 seconds.
- d.Add the cauliflower florets, no-salt-added vegetable broth, and milk. Bring to a simmer.
- e.Cover the saucepan, reduce heat to low, and cook for 10-12 minutes, or until the cauliflower is very tender.
- f.Carefully transfer the cauliflower mixture to a blender. Add the onion powder, black pepper, nutmeg, and 0.25 tsp salt. Blend until completely smooth and creamy.
- 3
Step 3
- a.Assemble and bake the pasta
- b.In a large bowl, combine the cooked pasta, broccoli, and carrots with the creamy cauliflower sauce. Mix gently until everything is well-coated.
- c.Pour the mixture into your prepared baking dish and spread it out evenly.
- d.Sprinkle the shredded low-sodium mozzarella cheese over the top.
- e.Bake for 15-20 minutes, or until the sauce is bubbly and the cheese is melted and lightly golden.
- f.Let it rest for 5 minutes before serving.
- 4
Step 4
- a.Garnish and serve
- b.Sprinkle with fresh chopped parsley before serving.
What to keep in mind.
5 tips from the recipe — small details that make a real difference to the final dish.
- 1For an extra smooth sauce, use an immersion blender directly in the saucepan to minimize cleanup.
- 2Feel free to add other low-potassium vegetables like bell peppers or zucchini. Sauté them before adding to the bake.
- 3To save time, use frozen cauliflower and broccoli florets. You may need to adjust cooking time slightly.
- 4The pasta bake can be assembled ahead of time. Cover and refrigerate for up to 24 hours, then bake as directed, adding a few extra minutes to the bake time.
- 5For a bit of texture, top with whole wheat breadcrumbs (check for no added salt) tossed in a little olive oil before baking.
Adapt it for your goals.
Vegan
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.
gluten freeGluten free
Simply substitute the penne with your favorite gluten-free short pasta. Cook according to package instructions.
high proteinHigh protein
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.
kid friendlyKid friendly
Cut the vegetables into smaller, bite-sized pieces. You can also blend some of the broccoli and carrots into the sauce for picky eaters.
Why this is on our healthy list.
Heart-Healthy
This recipe is very low in sodium, which helps manage blood pressure and supports overall cardiovascular health.
Rich in Fiber
Cauliflower, broccoli, and carrots provide significant dietary fiber, aiding in digestion and promoting a feeling of fullness.
Packed with Vitamin C
Both cauliflower and broccoli are excellent sources of Vitamin C, a powerful antioxidant that supports the immune system.
Lower in Fat
By using a vegetable-based sauce instead of heavy cream or butter, this dish offers a creamy texture with significantly less saturated fat.
Frequently asked questions
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.