Broccoli Walnut Pasta That Packs a Punch
Have you ever asked yourself how the hell you get pasta feeling like a superhero? Here comes Broccoli Walnut Pasta — a dish as good for you as it is tasty.
It offers your favorite carbs with vegetables and nuts in a meal that is healthy for both your body and soul. Ready to dive in? Let’s go.
Why This Dish Is Your New Favorite
This is not just another pasta recipe — this one is packed with nutrients. Broccoli for its vitamins and fiber, and walnuts for healthy fats and crunch. Together, they add up to a dish that’s creamy, crunchy and oh-so-satisfying.
The best part? You can adjust it to your taste or diet. Want it vegan? Skip the cheese. Need more protein? Add beans or tofu. It’s adaptable, comes together fast, and is loaded with all kinds of good-for-you things.
What Makes This Dish So Special
Allow me to explain why it makes the perfect pair. For one, broccoli is a nutritional powerhouse. It’s heavy in vitamin C, vitamin A and antiinflammatories. There’s also walnuts, rich in omega-3 fatty acids that support brain and heart health.
The pasta is the best thing about it, bringing energy from carbs and comfort. And when you throw everything in olive oil, garlic and lemon juice, there is magic. The flavors pop, and every bite is luscious.
Oh, and need I say that it is incredibly simple to make? With 15 to 20 minutes of actual cooking time, it’s great for busy weeknights and lazy weekends alike.
Breaking Down the Nutrition Stats
Let’s talk numbers. Here’s what you can expect in a serving of Broccoli Walnut Pasta, depending on your recipe:
| Source | Calories | Carbs (g) | Protein (g) | Fat (g) | Fiber (g) | Sodium (mg) |
| AskNestlé (112g) | 208 | 27.4 | 6.7 | 8.2 | 2.6 | 1,115 |
| NYT Cooking | 547 | 93 | 19 | 12 | 6 | 33 |
| BBC Good Food | 435 | 59 | 18 | 12 | 12 | 100 |
| SparkPeople | 220 | 30.6 | 9.4 | 8.7 | 7.3 | 124 |
| 12 Tomatoes | 440 | – | – | – | – | – |
| SnapCalorie (235g) | 353 | 59 | 12 | 5.9 | 5.9 | 235 |
| Inlivo (254g) | 348 | 29.7 | 21.5 | 15.9 | 2.2 | 809 |
Now, let’s unpack those stats.
Calories
Nutrition analysis Estimates per serving (without garnishes): 208 calories (For a small portion) to 547 calories (For a large portion) 2 grams fat 0 grams saturated fat 0 grams trans fat 0 milligrams cholesterol 43 grams carbohydrates 2 grams dietary fiber 21 grams sugar 5 grams protein 11 milligrams sodium A smaller bowl could be good for lunch, and a larger portion could serve as dinner.
Carbs for Energy
It delivers between 27 and 93 grams of carbs, mostly from the pasta. It’s these carbs that provide you with the energy to keep you going throughout the day. (Hey, at least gluten or carb watchers can have whole-grain pasta, or a half-portion.)
Protein Power
Protein 6.7g-21.5g, derived from the pasta, broccoli, and walnuts. This speeds muscle repair and makes you feel full longer.
Healthy Fats
Fat Fat is between 8 and 16 grams, largely from walnuts and olive oil. These are the good fats that your heart and brain rely on.
Fiber for Digestion
Fiber ranging from 2.2 to 12 grams, primarily from broccoli and walnuts. This aids digestion and helps keep your gut happy.
Sodium Watch
Sodium levels are all over the map — 33 milligrams to 1,115 milligrams. To bring it down, cutting out added salt and using less cheese goes a long way.
The Nutritional Benefits
Why we love this dish. Let’s break it down.
Vitamin C for Immunity
Broccoli is packed with vitamin C, which supports your immune system. Some recipes deliver as much as 158% of your daily needs. Consider it body armor.
Vitamin A for Vision
Vitamin A helps maintain good eye health and repair of skin. Broccoli recipes provide a decent dose that when homemade, give this dish an overall boost for good health.
Calcium and Iron for Strength
It contains some calcium and iron to benefit the bones and blood. They’re kind of like the bones of your bodily infrastructure.
Omega-3s for Heart and Brain
Walnuts contain omega-3 fatty acids known to decrease inflammation and support heart and brain health. They’re to your mind what a pile of coal is to a locomotive.
Antioxidants for Longevity
Both walnuts and broccoli contain high levels of antioxidants that help fight free radicals. These chemicals slow down aging and protect your cells.
How to Make Broccoli Walnut Pasta
Want to make this bowl of nutritional joy fast? Here’s how to do it:
Ingredients You’ll Need
- 2 cups pasta (penne, fusilli, or macaroni)
- 2 cups broccoli florets (fresh or steamed)
- ½ cup walnuts (toasted or raw)
- 2 tbsp olive oil
- 2 cloves of garlic, minced
- Zest and juice of 1 lemon
- Fresh herbs (basil, oregano, or parsley)
- Optional Parmesan or Pecorino cheese
- Salt, pepper, and chili flakes
Step-by-Step Instructions
- Cook the pasta. Simply bring a pot of water to a boil, add the pasta, and boil until al dente. Drain and set aside.
- Prepare the broccoli Similarly, steam or roast your broccoli until it’s tender but still a vibrant green.
- Toast the walnuts. Heat a dry skillet over medium heat. Then, add the walnuts and toast for 2–3 minutes, or until fragrant.
- Make the sauce Take a mixing bowl and add the olive oil, garlic, lemon zest, lemon juice, and fresh herbs. Season with salt, pepper, and chili flakes.
- Combine everything: Mix your pasta and broccoli with the sauce in a large mixing bowl. Add the toasted walnuts and cheese and combine well.
- Serve hot or cold This dish is just as tasty served warm as it is cold. Just enjoy.
Tips for Success
Here are some simple but brilliant ways to level up your dish:
- Toast the walnuts Toasted nuts are more intense and crunchy. Don’t skip the toast.
- Roast the broccoli Roasting broccoli caramelizes its natural sugars and depthens its flavor.
- Ripe for a switch If you’re looking to eat even healthier, consider using whole-grain or chickpea pasta instead of regular pasta.
- Add more veggies For a little hot touch and color, add some spinach, cherry tomatoes, and zucchini.
- Keep it vegan To make this dish entirely vegan, leave out the cheese or use nutritional yeast instead.
Why You Should Try This Dish Tonight
Still not convinced? Allow me to persuade you with 3 reasons to make Broccoli Walnut Pasta.
First, it’s laughably simple to prepare. No, really — you can prepare dinner in less than 30 minutes.
Two, it’s loaded with nutrients that are good for your brain, heart and immune system.
Finally, it’s customizable. Whether you have kids to feed, friends to entertain or the need to plan a meal ahead, this one checks all the boxes.
Final Thoughts
Broccoli Walnut Pasta Who knew healthy can be tasty? Try it once, and you’ll understand why it’s a favorite of anyone who dines out but who also feels good about eating well.