Healthy Tomato Zucchini Pasta Recipe

Healthy tomato zucchini pasta offers a vibrant medley of fresh ingredients and flavors. Whole wheat pasta pairs with lightly sautéed zucchini, tomatoes, garlic and onion, then tossed with basil and Parmesan. A sprinkle of red pepper flakes adds just the right warmth, making this dish a quick, satisfying, nutritious choice.

I love makin this healthy tomato zucchini pasta because it is a quick and nutritious meal that comes together in less than 30 minutes. I start with 8 oz of whole wheat pasta which provides a good dose of fiber, then toss in 2 medium zucchinis sliced thin for extra vitamin C and antioxidants.

I also add diced ripe tomatoes along with a half chopped onion and 3 minced garlic cloves, which brim with flavor and nutrients. I heat up 2 tbsp of olive oil to sauté the veggies and add a pinch of salt, pepper and even a little 1/4 tsp red pepper flakes if you like some heat.

I finish it off with a handful of fresh chopped basil and sometimes a sprinkle of 1/4 cup grated Parmesan cheese for a cheesy finish. This meal is a great example of a meatless, healthy dinner option that is perfect for everyday meal prep.

Why I Like this Recipe

I like this recipe for a bunch of reasons. First, it only takes about 30 minutes to make so it’s perfect when I don’t have a lot of time and still want a meal that’s both healthy and filling. Second, I love how all the fresh ingredients, like the tomatoes, zucchini, and basil, come together to make a really tasty dish that doesn’t feel like I’m eating something boring. Third, the recipe is really flexible – sometimes I’ll add extra Parmesan cheese if I feel like a cheesier meal, or I might leave it off if I want it to be a bit lighter. And lastly, it’s a great way for me to use up any extra veggies I have lying around, so I never have to waste food.

Ingredients

• Whole wheat pasta offers healthy carbohydrates and fiber, boosting energy and aiding digestion.
• Zucchinis deliver vitamins while adding a light, refreshing crunch to this meal.
• Juicy tomatoes provide antioxidants and a tangy, naturally sweet burst of flavor.
• Onions contribute savory depth and a subtle sweetness when lightly sautéed.
• Garlic enriches the sauce with a pungent kick, supporting heart health and immunity.
• Fresh basil adds aromatic, mildly sweet herbal notes that brighten every bite.
• Parmesan cheese lends a rich, savory finish but remains optional for vegans.
• Olive oil supplies healthy fats, enhancing flavor and a smooth texture overall.
• Red pepper flakes give subtle heat, balancing the dish with a spicy kick.

Ingredient Quantities

• 8 oz whole wheat pasta (or your favorite type)
• 2 medium zucchinis, sliced thin or spiralized
• 4 ripe tomatoes, diced
• 1/2 medium onion, chopped
• 3 cloves garlic, minced
• 2 tbsp olive oil
• Salt and pepper to taste
• 1/4 tsp red pepper flakes (optional for a little kick)
• A handful of fresh basil leaves, roughly chopped
• 1/4 cup grated Parmesan cheese (optional if you like a cheesy finish)

How to Make this

1. Start by boiling a large pot of water and cook the 8 oz whole wheat pasta according to the package instructions, then drain and set aside.

2. While the pasta cooks, heat the 2 tbsp olive oil in a big skillet on medium heat.

3. Add the chopped 1/2 medium onion and minced 3 cloves garlic to the skillet and sauté until they become soft and a bit translucent.

4. Toss in the 2 medium zucchinis (sliced thin or spiralized) and cook them for about 3-4 minutes until they start to soften.

5. Next, add the 4 diced tomatoes along with the 1/4 tsp red pepper flakes, if you want a little kick, stir everything together.

6. Season the veggies with salt and pepper to taste and let them simmer for another 2-3 minutes.

7. Once the vegetables are done, mix in the drained pasta in the skillet to combine all the flavors.

8. Stir in a handful of roughly chopped fresh basil leaves.

9. If you like it cheesy, sprinkle 1/4 cup grated Parmesan cheese over the pasta and give it one last stir.

10. Taste and adjust the seasonings if needed, then serve hot and enjoy your healthy tomato zucchini pasta!

Equipment Needed

1. Large pot to boil water
2. Colander for draining the pasta
3. Big skillet to sauté all your veggies
4. Cutting board for chopping tomatoes, onions, and garlic
5. Sharp knife for dicing and mincing ingredients
6. Wooden spoon for stirring everything together
7. Optional spiralizer if you’re going for spiralized zucchini
8. Serving bowl or plates for dishing out your meal

FAQ

Healthy Tomato Zucchini Pasta Recipe Substitutions and Variations

• Whole wheat pasta: If you dont have whole wheat pasta, you can use gluten-free varieties or even try spiralized spaghetti squash for a lighter meal
• Zucchini: Instead of zucchini, you could also use yellow squash or eggplant slices if you want a different texture
• Olive oil: If you dont have olive oil handy, avocado oil works pretty well or even coconut oil in a pinch
• Fresh basil leaves: Fresh oregano or mint can be used instead and they bring a unique flavor to the dish
• Grated Parmesan cheese: Nutritional yeast is a good substitute if youre looking for a dairy-free cheesy kick

Pro Tips

1. Try not overcooking the zucchinis – they only need a few minutes so they stay crisp and don’t get mushy.
2. Use fresh basil and add it at the end of the cooking process, cause if you cook it too long, its flavor kinda disappears.
3. If you like things spicy, feel free to add a little extra of the red pepper flakes for that extra kick.
4. For a better cheesy flavor, grate your Parmesan fresh – it really mixes in nicer than the pre-grated kind.