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Broccoli Pasta

This broccoli pasta sauce is not only delicious and a fun colour, but full of fibre, vitamins and minerals! It is perfect for all ages, even your little ones will love it! Packed with veggies, it is great for meal prepping, as it makes a large yield, or when you need a quick healthy meal, for it requires minimal time (or skill)! Broccoli, avocados, and spinach are high in fibre, which will keep you feeling full for longer. It can also aid in reducing your blood cholesterol levels and lower your risk for heart disease and stroke. Spinach is rich in vitamins A, C, and K as well as iron, folate and magnesium, all important for regular bodily functions, including blood clotting and bone structure. Cashews and avocados provide healthy fats which also contributes to satiety and gives this sauce a wonderful creaminess! Using pasta made from chickpeas and lentil or brown rice are a great additional source of fibre and protein (and is gluten-free!), but the pasta choice is completely up to you. Feel free to skip the cheese, it will still taste delicious without it, and adjust the seasonings to your liking.

  • Yield: 8 servings 1x


  • 1 head broccoli (fresh or frozen), cut into small pieces
  • 1/2 onion, cut into quarters
  • 1 green bell pepper, cut into large chunks
  • 1/4 cup cashews
  • ~400 grams pasta of choice
  • 1 cup pasta water 
  • 1 avocado
  • 3 garlic cloves
  • 2 heaping cups of spinach (fresh or frozen)
  • 1 tbsp parsley or basil (or ½ tsp dried)
  • 1/4 cup vegetable broth
  • 1 tsp salt
  • 3/4 tsp black pepper
  • 1/2 tsp chili powder
  • 1/41/2 cup cheese of choice, shredded


  1. Cook your pasta according to the package instructions and reserve 1 cup of pasta water.
  2. Boil the broccoli, onions, peppers, and cashews in a large pot for 10 minutes (or until fork tender), covered, stirring occasionally.
  3. Once tender, drain and add to a blender with the reserved pasta water, avocado, garlic, spinach, parsley, vegetable broth, and spices. Blend on high for 1-2 minutes until smooth. 
  4. Transfer everything to a large pot on medium-low heat and add the cheese. Stir until the cheese has melted.
  5. Add the sauce to your pasta, mix to combine and enjoy!


Recipe Reviewed by Annie Tsang, RD.


  • Serving Size: 1 serving
  • Calories: 450
  • Sugar: 9g
  • Sodium: 135mg
  • Fat: 24g
  • Saturated Fat: 5.4g
  • Trans Fat: 0g
  • Carbohydrates: 108g
  • Fiber: 18g
  • Protein: 31g
  • Cholesterol: 5mg

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