• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Nutrition to Fit

  • ABOUT
    • Press
  • SERVICES
  • RECIPES
menu icon
go to homepage
  • ABOUT
  • ARTICLES
  • RECIPES
  • SISTER SITES
    • Facebook
    • Instagram
    • Pinterest
  • search icon
    Homepage link
    • ABOUT
    • ARTICLES
    • RECIPES
    • SISTER SITES
    • Facebook
    • Instagram
    • Pinterest
  • ×

    Home » Recipes » Dinner

    Mushroom Zucchini Pasta

    Author: Lindsey Janeiro, RDN Published: Aug 31, 2022 · Updated: Aug 31, 2022 · Leave a Comment

    This post may contain affiliate links. Please read my disclosure policy.

    Jump to Recipe - Print Recipe

    This Mushroom Zucchini Pasta has a creamy, lemony sauce with a subtle heat. Packed with veggies and fiber, this zucchini and mushroom pasta makes an excellent plant-based weeknight dinner!

    a large pan of creamy mushroom zucchini pasta

    Why You'll Love This Recipe

    • It's a fantastic plant-based weeknight dinner - perfect if you do a weekly meatless meal!
    • This mushroom zucchini pasta is light, creamy, and full of vibrant flavors of lemon, garlic, parmesan, and thyme, with a subtle kick from the crushed chili pepper flakes.
    • It's quick! Twenty minutes and dinner's on the table!
    • Especially if you use a chickpea pasta, each serving has over 20 grams of protein and 11 grams of fiber!

    Featured Ingredients

    ingredients to make zucchini and mushroom pasta
    • Pasta: Use whatever shape and type of pasta you prefer. I love using chickpea and lentil pasta for extra fiber and protein. (Thrive Market has many pastas for any and all lifestyles, all conveniently delivered straight to your door. Save 40% on your first order with my affiliate link!)
    • Mushrooms: Slice fresh mushrooms thinly. Not a mushroom fan? Substitute another fresh vegetable of your choice, like chopped red bell pepper or asparagus, or even frozen peas.
    • Zucchini: Depending on the size of your zucchini, slice into half moons or quarters. And same with the zucchini - sub your favorite vegetable if you're not a fan (although this is SUCH a good recipe for zucchini!)
    • Lemon: The sauce is insanely vibrant and full of lemon flavor, thanks to the juice and zest of one lemon.
    • Parmesan: Freshly grated parmesan adds a creamy, umami, saltiness to the sauce.
    • Crushed Red Chili Flakes: Omit if you're not a fan of heat, but sauteing the vegetables with crushed red chili flakes adds a kick that pairs well with the vibrant lemon flavors.
    • Milk: Helps create the sauce - use whatever milk you like to drink! (Just avoid sweetened or flavored milks.)
    • Broth: You can use chicken broth or vegetable broth if you want to keep this dish vegetarian.
    • Cornstarch: Making a slurry with the milk and cornstarch is what helps thicken the sauce and gives it a light, creamy texture.
    • Other ingredients include extra virgin olive oil, garlic, onion, thyme, broth, salt, pepper, and reserved pasta cooking water.

    Tips to Make Mushroom Zucchini Pasta

    different steps showing how to make mushroom zucchini pasta
    • Start by preparing your ingredients. It's worth a few extra bowls/ dishes used by having all of your ingredients chopped and measured. It'll make for a smoother and more enjoyable cooking experience!
    • Boil water. Once water is boiling, salt the water, then add your pasta and cook to package directions. Cook on the lower end of a time range and aim for "al dente" - where there's a slight bite to the pasta, and it's far from mushy.
    • Sauté vegetables. Once the oil is fragrant in a large pan, add mushrooms, zucchini, onion, garlic, thyme, and crushed red pepper flakes and sauté until tender.
    • Create the sauce. Whisk the cornstarch with the cold milk to create a slurry, then add the slurry and broth to the vegetables. Stir immediately and continuously, as the cornstarch will thicken quickly as it heats. Then add lemon juice, lemon zest, and parmesan and stir until parmesan melts.
    • Add the pasta. Before draining the pasta, be sure to reserve some of the cooking water to help create the perfect saucy texture. Once drained, add pasta and 2 tablespoons of cooking water to the vegetable sauce. Add additional cooking water until the sauce is at your preferred sauciness, then season with salt, pepper to taste.
    • Serve. Garnish with fresh parsley and grated parmesan then serve and enjoy!
    forkful of twirled mushroom zucchini pasta

    Storage & Reheating

    Any leftovers can be stored in an airtight container up to three days.

    To reheat, you can microwave for 30 seconds at a time, stirring in between. Alternatively you could reheat in a skillet over medium-high heat.

    With either option you may need to add a tablespoon or two of water to keep the pasta saucy.

    Is This Zucchini Mushroom Pasta Healthy?

    "Healthy" is subjective, but this mushroom zucchini pasta can absolutely be a (or part of a) healthy balanced meal.

    Using a chickpea pasta, it's got over 20 grams of protein and 11 grams of fiber per serving, both which make the dish more filling and satisfying. It's lighter and has less cholesterol and saturated fat compared to cream-based sauces. Plus each serving has a couple servings of vegetables!

    Note that the calories may be a little low for a full meal for many folks. You could eat a larger portion to satisfy your hunger, or pair it with a salad and/ or a protein.

    a large pan of creamy mushroom zucchini pasta garnished with parmesan and parsley

    More Pasta Weeknight Dinner Recipes

    • Pesto Pasta with Balsamic Blistered Tomatoes
    • Tomato Ricotta Pasta
    • Pumpkin Pasta Sauce
    • One Pot Lentil Pasta Primavera

    Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

    Did you make this recipe? Give it a 5★ rating below! For more healthy recipes and tips to create your own balanced relationship with food and health, be sure to follow Nutrition to Fit on Instagram!

    a large pan of creamy mushroom zucchini pasta
    Print Recipe
    5 from 1 vote

    Mushroom Zucchini Pasta

    This Mushroom Zucchini Pasta has a creamy, lemony sauce with a subtle heat. Full of veggies and fiber, it's a tasty weeknight dinner!
    Prep Time10 mins
    Cook Time10 mins
    Total Time20 mins
    Course: Lunch, Main Course, Pasta
    Cuisine: American, Italian, Mediterranean
    Diet: Gluten Free, Vegan, Vegetarian
    Servings: 4
    Calories: 337kcal
    Author: Lindsey Janeiro, RDN

    Ingredients

    • 8 ounces pasta
    • 1 tablespoon extra virgin olive oil
    • 8 ounces mushrooms sliced
    • 2 medium zucchini sliced into quarter or half moons
    • ½ white onion diced
    • 4 cloves garlic minced
    • ½ teaspoon dried thyme
    • ¼ teaspoon crushed red chili flakes optional
    • ½ cup milk any unflavored, unsweetened type
    • 1 tablespoon cornstarch
    • ½ cup broth chicken or veggie
    • 1 lemon zest and juice
    • ⅓ cup grated parmesan
    • ¼ cup reserved pasta water
    • salt and pepper to taste

    Garnish

    • 2 tablespoons chopped fresh parsley
    • 2 tablespoons grated parmesan

    Instructions

    • Bring a large pot of salted water to a boil and add the pasta, stirring occasionally until pasta is al dente.
    • Meanwhile, heat a large skillet over medium-high heat. Add olive oil.
    • When olive oil is fragrant, add onion, garlic, zucchini, mushrooms, thyme, a pinch of salt and pepper, and chili flakes (if using). Stir vegetables and sauté 4-6 minutes, until veggies are tender.
    • While the vegetables are cooking, make a slurry by whisking the cornstarch into the milk.
    • When veggies are tender, add the milk and cornstarch slurry and broth and stir. The slurry will thicken quickly as it heats.
    • Add lemon zest, lemon juice, and parmesan and stir.
    • Before draining pasta, reserve ¼ cup of the pasta cooking water. Then drain pasta and add pasta to skillet with the veggies and sauce. Stir to evenly coat the pasta in the sauce.
    • If needed, add 2 tablespoons to the full ¼ cup of pasta water until you've got the saucy texture you want.
    • Garnish with chopped parsley and grated parmesan, serve, and enjoy!

    Notes

    Nutrition information calculated using chickpea pasta, skim milk, low sodium chicken broth, and includes garnish.

    Nutrition

    Calories: 337kcal | Carbohydrates: 47g | Protein: 22g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Cholesterol: 10mg | Sodium: 286mg | Potassium: 617mg | Fiber: 11g | Sugar: 11g | Vitamin A: 569IU | Vitamin C: 38mg | Calcium: 216mg | Iron: 7mg

    More Dinner

    • Poblano Corn Salad with Chicken
    • Burrata Caprese
    • Baked Bruschetta Chicken
    • Tomato Ricotta Pasta

    Reader Interactions

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Hey there!

    Welcome to Nutrition to Fit - your go-to source of evidence-based nutrition information (written by a registered dietitian) and how to realistically apply it to your life. We won't tell you what to do, but we will equip and empower you to live your healthiest life, however that looks for you. *Read More*

    • Facebook
    • Instagram
    • Pinterest
    • ABOUT
    • SERVICES
    • RECIPES

    Footer

    RECIPES:

    • Breakfast
    • Lunch & Dinner
    • Snacks
    • Desserts
    • Drinks

    Wellness:

    • Nutrition
    • Health
    • Lifestyle
    • Reviews
    nutrition to fit logo
    • Instagram
    • Facebook
    • Pinterest
    • Amazon

    SISTER SITES:

    🔝back to top | about | contact | work with me | privacy policies & disclaimers | © 2023 NutritiontoFit.com all rights reserved

    as an amazon associate I earn from qualifying purchases.

    This website uses cookies to improve your experience. We'll assume you're ok with this, but you can opt-out if you wish.Accept Reject Privacy Policy
    Privacy & Cookies Policy

    Privacy Overview

    This website uses cookies to improve your experience while you navigate through the website. Out of these, the cookies that are categorized as necessary are stored on your browser as they are essential for the working of basic functionalities of the website. We also use third-party cookies that help us analyze and understand how you use this website. These cookies will be stored in your browser only with your consent. You also have the option to opt-out of these cookies. But opting out of some of these cookies may affect your browsing experience.
    Necessary
    Always Enabled
    Necessary cookies are absolutely essential for the website to function properly. This category only includes cookies that ensures basic functionalities and security features of the website. These cookies do not store any personal information.
    Non-necessary
    Any cookies that may not be particularly necessary for the website to function and is used specifically to collect user personal data via analytics, ads, other embedded contents are termed as non-necessary cookies. It is mandatory to procure user consent prior to running these cookies on your website.
    SAVE & ACCEPT