Creamy Zucchini Pasta

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This creamy zucchini pasta turns a simple garden vegetable into the silkiest, most flavorful sauce—think Alfredo, but lighter, greener, and nutrient-packed (no heavy cream needed!)

Prep Time5

Cook Time20

Course: Main Course

Cuisine: American

Servings: servings

Calories: 454kcal

Author: Abra Pappa, MS, CNS, LDN

Ingredients

1/2 lb. pasta fusilli, or bow ties
1 tbsp olive oil
1 small onion chopped
3 cloves garlic chopped
1 large zucchini about 4-5 cups chopped)
1/4 cup mellow white miso paste
1 cup pasta water
1 cup parmesan cheese grated
1/4 cup pine nuts toasted

Instructions

Cook the pasta in a large pot of well-salted boiling water until al dente. Before draining, carefully scoop out 2 cups of the starchy pasta water—you’ll use this to build the creamy sauce.
1/2 lb. pasta
Toast the pine nuts in a dry skillet over medium heat until golden and fragrant, 2–3 minutes. Transfer to a bowl and set aside (so they don’t keep toasting and burn).
1/4 cup pine nuts
Sauté the vegetables. In a second large pot, heat the olive oil over medium heat. Add the diced onion and cook until soft and translucent, 4–5 minutes. Stir in the garlic and chopped zucchini, season lightly with salt, and cook for 5–7 minutes until the zucchini begins to soften. Add ¼ cup of the reserved pasta water to help steam and tenderize the veggies.
1 tbsp olive oil, 3 cloves garlic , 1 large zucchini, 1 small onion
Blend the sauce. Transfer the cooked zucchini mixture to a blender. Add the miso paste and another ¼ cup of hot pasta water. Blend on high until the sauce is silky, creamy, and bright green. Taste and adjust—add a splash more pasta water for a looser sauce or an extra teaspoon of miso for more umami.
1/4 cup mellow white miso paste
Bring it all together. Add the drained pasta back to the pot and pour the zucchini-miso sauce over top and toss until everything is glossy and well coated. If needed, loosen the sauce with a bit more pasta water.
Serve. Divide the pasta into bowls and top with toasted pine nuts and Parmesan. Enjoy immediately while it’s warm and dreamy.

Notes

Frozen zucchini works perfectly: No need to thaw—frozen zucchini softens quickly and blends into an even creamier sauce.
Blend until very smooth: The longer you blend, the creamier the sauce. A high-speed blender gives you that Alfredo-like texture.
Adjust consistency as needed: Add more pasta water for a looser sauce or another spoonful of Parmesan for extra richness.
Make it dairy-free/vegan: Skip the Parmesan or use a plant-based alternative; the miso provides plenty of depth on its own.
Add protein: Pair with air fryer turkey meatballs or use a high-protein pasta to round out the meal.
Storage tip: The sauce keeps well refrigerated for 3–4 days; add a splash of water when reheating to bring it back to life.

Nutrition