If you're looking for a way to sneak more vegetables into your meals, this Hidden Veggie Pasta is the perfect recipe. Made with a creamy blended hidden veggie pasta sauce, this dish is packed with nutrients, fiber, and protein while still tasting like a classic comforting pasta. It's a recipe your entire family will love.
This hidden veggie pasta is smooth, flavorful, and perfect for picky eaters who may not love whole vegetables. It's an easy, family-friendly meal that delivers both nutrition and comfort in every bite. You can prep a large batch of this hidden vegetable pasta sauce and store it in the freezer for use any time you're needing a quick and easy lunch or dinner for your little ones.
If you are looking for more recipes like this check out my Healthy Taco Pasta, Beef and Zucchini Lasagna with Almond Flour Pasta, and my One Pan Chicken Lemon Orzo!
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Why You'll Love This Recipe
- Great for picky eaters
- High protein and high fiber
- Sneaks in multiple vegetables
- Creamy, smooth sauce texture
- Easy weeknight dinner
- Made with simple, wholesome ingredients
- Perfect for meal prep
- Customizable with different veggies and proteins
- Balanced and satisfying
Ingredients
- Zucchini - Adds volume and blends into a creamy, mild base.
- Bell peppers - Adds natural sweetness and flavor. I like using red peppers, orange peppers and yellow peppers specifically.
- Mushrooms - Adds depth and umami flavor.
- Avocado oil - Helps roast the vegetables and adds healthy fats.
- Salt & black pepper - Enhances flavor.
- Garlic powder - Adds savory depth.
- Onion powder - Adds additional flavor.
- Smoked paprika - Adds a subtle smoky flavor.
- Brami pasta - A high fiber pasta that boosts nutrition.
- Marinara sauce - Adds classic tomato flavor.
- Cottage cheese - Adds creaminess and boosts protein.
See recipe card for quantities.
Instructions
- Roast the Veggies- Preheat oven to 400°F. Add zucchini, bell peppers, and mushrooms to a large baking sheet. Drizzle with avocado oil and season with salt, pepper, garlic powder, onion powder, and smoked paprika. Toss to coat evenly. Roast for 20-25 minutes, until vegetables are tender and slightly caramelized.
- Cook the Pasta- While veggies roast, cook pasta according to package instructions. Drain and set aside
- Blend the Sauce- Add roasted vegetables to a food processor along with marinara sauce and cottage cheese. Blend for 4-5 minutes until smooth and creamy.
- Combine & Serve- Pour the sauce over cooked pasta and mix until fully coated. Serve warm.
Substitutions
- Zucchini: Swap for yellow squash or cauliflower.
- Bell peppers: Use carrots or butternut squash for a sweeter flavor.
- Mushrooms: Substitute with eggplant or omit if preferred.
- Brami pasta:Â Use chickpea pasta, whole wheat pasta, regular pasta, gluten-free pasta or any pasta of your choice for this recipe.
- Marinara sauce: Use tomato sauce or a different pasta sauce.
- Cottage cheese: Substitute with ricotta, Greek yogurt, or a dairy-free alternative.
- Avocado oil:Â Use olive oil.
- Gluten-Free: Use certified gluten-free pasta.
- Dairy-Free: Use dairy-free yogurt or blended cashews instead of cottage cheese.
- Vegetarian: This recipe is vegetarian as written.
- Add Protein: Add grilled chicken, ground turkey, or lentils.
Variations
- Less Salt- Use less salt and add italian seasoning for more flavor!
- Herby- Add fresh herbs, specifically italian herbs to this dish for an herby variation!
- Extra Veggies Pasta - Add spinach, kale, or broccoli before blending.
- Spicy Version - Add chili flakes or hot sauce to the sauce.
- Cheesy Pasta Bake - Add shredded cheese on top and bake until bubbly.
- Creamier Sauce - Add extra cottage cheese or a splash of milk.
- Protein Boost Pasta - Add cooked chicken, turkey, or beans.
- Kid-Friendly Version - Blend extra smooth and skip visible toppings.
Equipment
- Large baking sheet
- Food processor or blender
- Large pot
- Colander
- Knife and cutting board
- Measuring spoons
Storage
- Store leftovers in an airtight container in the refrigerator for up to 4 days.
- Reheat in the microwave or on the stovetop with a splash of water or milk.
- This recipe is great for meal prep and can be portioned into containers.
- Freeze the veggie sauce separately in souper cubes for up to 2 months.
Christinas Dietitian Tip
This hidden veggie pasta is a great way to increase vegetable intake while still enjoying a comforting meal. Blending the vegetables makes them easier to eat for picky eaters while still providing fiber, vitamins, and antioxidants. Pairing vegetables with protein-rich cottage cheese and high-fiber pasta helps support fullness, stable blood sugar, and overall balanced nutrition.
FAQ
Yes, this recipe is great for meal prep and stores well in the fridge.
Yes, the blended sauce freezes well for up to 2 months.
No, the sauce is smooth and creamy, making it perfect for picky eaters.
Yes, you can swap in carrots, spinach, or other veggies.
Add chicken, turkey, or use high-protein pasta.
Kid Friendly Dinner
More of my dinners kid friendly:
Dinner
More Dinner ideas:
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Hidden Veggie Pasta (High Protein, High Fiber & Picky Eater approved)
Equipment
- Large Baking Sheet
- Food processor or blender
- Large Pot
- Colander
- Knife and Cutting Board
- Measuring spoons
Ingredients
- 1 very large zucchini sliced into half-moons
- 2 large bell peppers roughly diced (I used red and orange)
- 4 oz mushrooms halved if large
- 1.5 tablespoons Avocado oil
- ½ teaspoon salt
- ¼ teaspoon black pepper
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- ¼ teaspoon smoked paprika
- 1 Box 12 oz Brami Pasta any shape , I used fusilli, you can also sub for any other high fiber pasta (chickpea pasta is great too)
- 1 cup low-sugar marinara sauce
- 1 cup cottage cheese
Instructions
- Roast the Veggies- Preheat oven to 400°F. Add zucchini, bell peppers, and mushrooms to a large baking sheet. Drizzle with avocado oil and season with salt, pepper, garlic powder, onion powder, and smoked paprika. Toss to coat evenly. Roast for 20-25 minutes, until vegetables are tender and slightly caramelized.
- Cook the Pasta- While veggies roast, cook pasta according to package instructions. Drain and set aside.
- Blend the Sauce- Add roasted vegetables to a food processor along with marinara sauce and cottage cheese. Blend for 4-5 minutes until smooth and creamy.
- Combine & Serve- Pour the sauce over cooked pasta and mix until fully coated. Serve warm.
Notes
Nutrition
Food Safety
- Cook to a minimum temperature of 165 °F (74 °C)
- Don't leave food sitting out at room temperature for extended periods
- Never leave cooking food unattended
- Use oils with high smoking point to avoid harmful compounds
- Always have good ventilation when using a gas stove
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