This smashed broccoli pasta is creamy without cream, quick to make, and perfect for a comforting Mediterranean-style weeknight dinner.
For more easy Mediterranean pasta recipes, check out our Mediterranean mushrooms pasta, Tuscan orzo with chickpeas and kale, quick lentil bolognese, and mushroom orzo.
A Simple Way to Love Eating Broccoli
I grew up in the smallest apartment with my parents in Todi – our kitchen was barely 3 x 2 meters in true 80s Italian style. Yet from that little shoebox kitchen came some of the most magnificent and delicious dishes I can remember.
One of those dishes, especially in fall and winter when broccoli are in season in Italy, was this pasta. My mom made it so I would eat broccoli – and I did! 🥦 It quickly became one of my favorite pasta recipes ever, and it still is today.
Sometimes she would stir in a bit of anchovy or pancetta, but most of the time it was just like I’m showing you here: a simple smashed broccoli sauce cooked in extra virgin olive oil with garlic, red pepper flakes, and plenty of parmesan. 🍝
Besides being nutritious, fiber-rich, and naturally low in saturated fats, this dish shows how easy it is to enjoy broccoli in a way that fits into Mediterranean-style eating patterns. Louise and I love how it turns humble ingredients into a bowl of creamy comfort without cream. 🌿
Ingredients
Find complete ingredient list, quantities, and substitutions in the recipe box at the bottom of the page.
- Broccoli: Fresh broccoli gives the best flavor, but frozen works beautifully too (no need to thaw).
- Short Pasta: Conchiglie, orecchiette, or rotini are great because they hold the sauce. If you prefer, swap with penne or even whole wheat pasta for extra fiber. Gluten-free pasta also works if needed.
- Extra Virgin Olive Oil: Classic for a Mediterranean-style dinner.
- Garlic: Pressed or thinly sliced garlic builds flavor.
- Red Pepper Flakes: They add gentle heat. Fresh red chili works too, or try black pepper for a softer spice.
- Parmesan Cheese: Grated parmesan makes the sauce creamy. Pecorino Romano brings a sharper flavor.
- Basil Leaves: Fresh basil adds brightness. If it’s not in season, swap with parsley, spinach, or even arugula for a peppery note.
- Optional Add-Ins: A handful of toasted walnuts adds crunch and healthy fats. For more protein, stir in chickpeas, white beans, or shredded rotisserie chicken if you are not strictly vegetarian – they blend beautifully with this garlic broccoli pasta and give it a hearty feel.
How to Make Smashed Broccoli Pasta
Step 1. Boil the Broccoli
Cut the broccoli into small florets and cook them in a large pot of boiling salted water for about 5 minutes, or until fork-tender.
Tip: Use plenty of water – about 1 gallon seasoned with a spoon of salt – so the broccoli cooks evenly and keeps its bright green color.
Step 2. Make the Sauce
In a large skillet, warm extra virgin olive oil over medium heat. Add sliced or grated garlic and red pepper flakes, cooking just a minute or less, until fragrant.
Transfer the broccoli straight from the pot to the skillet, keeping the water in the pot for the pasta. Pour in a cup of the broccoli water and let the broccoli simmer for 8 to 10 minutes. When soft, smash it with a fork or blend with an immersion blender until it turns into a creamy broccoli sauce without cream.
Step 3. Cook the Pasta and Combine
While the sauce simmers, add your pasta to the same pot of broccoli water and boil until just under al dente, about 2 minutes less than the package time. Drain, saving a cup of the starchy water. Toss the pasta into the skillet with the smashed broccoli sauce. Stir in grated parmesan and a splash of pasta water until everything is glossy and clings perfectly to the pasta. This is what makes it a comforting, healthy broccoli pasta dinner.
Step 4. Finish and Serve
Taste, adjust with salt, and top with basil leaves and shaved parmesan. Serve hot and enjoy!
Tips
- Cook pasta in the same water as the broccoli: This is essential! It infuses the pasta with broccoli flavor and adds natural starch for a creamier sauce.
- Use plenty of salted water: A big pot (about a gallon) with a spoon of salt keeps broccoli green and pasta flavorful – think of it as the foundation of your dish.
- Make sure broccoli is very tender: Don’t rush this step. Soft broccoli is easy to smash into a silky sauce that clings to every bite.
- Boost the flavor with anchovies or pancetta: Sauté a few anchovies with the garlic and oil – they’ll melt into the sauce and add depth without tasting fishy. A few small cubes of pancetta also work beautifully. Remember, in true Mediterranean style, meat here is just a background flavor, not the main part of the meal.
- Try a broth boost: For an extra savory touch, stir in a splash of vegetable broth (we usually dissolve bouillon powder in water – it’s lighter to buy and lasts weeks).
- Don’t skip the pasta water: Adding starchy cooking water when mixing pasta and sauce helps bind everything together, just like in authentic broccoli pasta with parmesan.
- Adjust the spice level: Red pepper flakes add warmth. For more heat, use fresh chili, or for a milder kick, try black pepper.
- Get creative with toppings: Toasted breadcrumbs or walnuts give crunch, while fresh herbs like parsley or arugula brighten the flavors in this cozy olive oil broccoli pasta.
- Serve it fresh: This dish shines straight from the pan, making it one of the best 30 minute broccoli pasta recipes you can whip up for weeknights.
Frequently Asked Questions
Yes! Frozen broccoli works just as well. Just add it directly to boiling water without thawing first.
Short pasta like orecchiette, rotini, or shells works best because the smashed broccoli clings inside every curve. But you can also use spaghetti if that’s what you have.
Smash the broccoli really well and stir in a bit of starchy pasta water. The combination of broccoli, parmesan, and starch makes a naturally creamy sauce.
Absolutely. The recipe as written is meat-free. If you add anchovies or pancetta, just keep them as small flavor accents. For a full vegetarian version, stick with broccoli, garlic, and rennet-free parmesan.
Yes, but pasta tastes best freshly cooked. You can make the smashed broccoli sauce ahead of time and reheat it with a splash of vegetable broth. Then toss it with fresh pasta when ready to serve.
Definitely. It’s nutritious, fiber-rich, and naturally low in saturated fats. This is the kind of wholesome, balanced dish that makes a perfect vegetarian broccoli pasta for weeknights.
Yes. White beans or chickpeas mix in beautifully without changing the creamy texture, and they make the dish more filling. If you are not strictly vegetarian try grilled or rotisserie chicken.
More Easy Pasta Dinners
- Roasted eggplant pasta
- Creamy cherry tomato orzo
- Marry me orzo
- Lemon orzo with zucchini
- Red pepper pasta (creamy without cream!)
- Pici all’aglione (Tuscan garlic pasta)
- Easy lemon ricotta pasta
- Sun-dried tomato pasta
If you tried this smashed broccoli pasta recipe or any other recipe on our blog, please leave a 🌟 star rating and let us know how it goes in the comments. We love hearing from you!
Smashed Broccoli Pasta (Healthy Mediterranean Recipe)
Ingredients
- 1 pound broccoli fresh or frozen
- 12 ounces short pasta orecchiette, rigatoni, conchiglie, rotini
- 3 tablespoons extra virgin olive oil
- 2 cloves garlic pressed or grated
- ¼ teaspoons red pepper flakes or to taste
- ½ cup grated parmesan or more to taste + a handful of basil leaves to garnish
Instructions
- Boil the Broccoli: Cut 1 pound broccoli into small florets. Boil in a large pot of salted water for about 5 minutes, until fork-tender. Keep the water for later.
- Make the Sauce: In a skillet, heat 3 tablespoons extra virgin olive oil over medium. Add 2 cloves garlic (grated) and ¼ teaspoons red pepper flakes, cooking briefly until fragrant. Add broccoli plus 1 cup of the cooking water. Simmer 8 to 10 minutes, then mash with a fork or blend until creamy.
- Cook Pasta and Mix: Boil 12 ounces short pasta in the same broccoli water until just under al dente (about 1 minute less than the package). Drain, saving 1 cup of water. Add pasta to the skillet with the sauce, stir in ½ cup grated parmesan, and loosen with pasta water until glossy.
- Finish and Serve: Taste, adjust salt, then top with basil and shaved parmesan. Serve hot and enjoy!
Notes
- Broccoli → Frozen broccoli, cauliflower, or broccolini.
- Short Pasta → Penne, spaghetti, whole wheat, or gluten-free pasta.
- Extra Virgin Olive Oil → Avocado oil or light olive oil.
- Garlic → Roasted garlic, garlic powder, or shallots.
- Red Pepper Flakes → Fresh red chili, cayenne, or black pepper.
- Parmesan Cheese → Pecorino Romano, Grana Padano, or nutritional yeast (plant-based).
- Basil Leaves → Parsley, spinach, or arugula.
- Optional Add-Ins → Toasted walnuts, chickpeas, white beans, or shredded rotisserie chicken for extra protein.
- Cook pasta in broccoli water → Infuses pasta with flavor and adds natural starch for a creamy sauce.
- Salt generously → A big pot of well-salted water keeps broccoli green and pasta tasty.
- Soften broccoli fully → Tender broccoli smashes into a silky sauce that coats every bite.
- Add anchovies or pancetta (just a little!) → They boost umami but stay in the background, Mediterranean style.
- Try a broth boost → Stir in vegetable broth (we use bouillon powder in water — lighter to buy, lasts weeks).
- Use pasta water wisely → A splash makes the sauce glossy and binds everything together, like classic broccoli pasta with parmesan.
- Adjust the heat → More red pepper flakes for spice, black pepper for a gentler kick.
- Top it off → Toasted breadcrumbs, walnuts, or fresh herbs like parsley brighten this olive oil broccoli pasta.
- Serve right away → It’s one of the best 30 minute broccoli pasta recipes, especially straight from the pan.
Nutrition
Hi! We are Nico & Louise
We’re here to share delicious, easy, and healthy plant-based recipes (vegetarian & vegan) 🌿✨.
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Excellent. I just to do mashed broccoli instead of mashed potatoes for my kids.
Wonderful, Dora! I’m happy that you all enjoyed it ❤️
Delicious