Cheesy Zucchini Pasta Sauce

A Creamy and healthy Pasta Dish

This Cheesy Zucchini (or Courgette) Pasta Sauce is as delicious as it is healthy, and it is perfect for a light and satisfying summer dish. This recipe is a bit of a mix-and-match of several different meals and ingredients that I have tried over the years, which means that I have spent a good amount of time perfecting what I am about to teach you! It might not be a Michelin star dish – in fact, it is very simple and achievable for all levels of cook – but it has surely been one of my comfort meals on many occasions, and I hope it will bring you as much joy as it does to me.

Cheesy zucchini pasta sauce: how it came to be

Before being diagnosed with GERD/GORD, a hiatus hernia and a stomach ulcer, some of my favourite dishes were pasta with basil pesto, sundried or fresh tomatoes, or with a simple dollop of “passata“. The delicious Italian tomato sauce we use as a base for basically everything: pasta, pizza, bruschetta, etc.

After the diagnosis, I had to cut tomatoes, garlic and black pepper out of my diet as these are some of the main ingredients that trigger my flare-ups. This also meant that I had lost some of my favourite pasta sauces and I was really struggling to find a vegetarian-friendly alternative that wouldn’t hurt my stomach. I ended up almost completely cutting out pasta as nothing I could find was suitable for my new GERD/GORD-free diet.

I know, how does an Italian folk live without pasta you may ask…Barely, barely living!

It took me a good couple of years to find something scrumptious that worked and that made me want to eat pasta again. I think I finally got at least one alternative: if you love pasta, veggies and cheese, this Cheesy Zucchini Sauce is for you too!

The perfect pairing of zucchini and cream cheese

I make this sauce with simple ingredients: zucchini, cream cheese, a touch of vegetable stock, basil and parsley…with a bit of Grana cheese to top it all off!

Let me tell you why this works:

Zucchini – courgettes for my fellow British beans – is a mild-flavoured vegetable that has a slightly sweet and grassy taste. It has a high water content, which inherently helps to create a creamy texture once cooked. Cream cheese is a soft light cheese that has a rich, slightly tangy flavour so when combined, the zucchini and cream cheese create a sauce that is both very flavorful and smooth with a great balance of sweetness and tanginess.

The vegetable stock adds depth and complexity to the sauce, while the basil and parsley provide freshness and brightness. The Grana cheese adds a touch of richness and nuttiness. This creates a well-rounded flavour that is not too overpowering.

Which pasta type to choose

This sauce is perfect for any type of pasta, but it is especially good with long noodles types of pasta. Here are my top three favourite choices for the Cheesy Zucchini Sauce:

Cheesy Zucchini Pasta Sauce - ingredients

Wholewheat Spaghetti: Nothing beats a good simple whole wheat spaghetti. The earthy undertones are perfect for the herby and sweetness of the zucchini. Best left al dente and with a number 5 thickness!
Tagliatelle or Fettuccine: Great at retaining this creamy sauce. These are usually egg-based so they will add extra flavour to the whole dish.
Fusilli: If you’re not a fan of long thin pasta, Fusilli is the next best thing. Extra grip for your Cheesy Zucchini Sauce and a really fun texture to munch on.

Cheeky ingredient swaps

Mushrooms: This sauce works incredibly well with mushrooms too – make sure they’re fresh!
Herbs: You can add other spices and seasoning to the sauce to give it your own unique flavour. Some popular options include oregano, thyme, or rosemary.
Vegan cheese: There are some amazing cashew cream cheeses out there but I do recommend the Plant-based Philadelphia cream cheese. As for the Grana cheese, I would top the dish with grated pinenuts. Delish!

Lastly, if you have GERD or reflux at this moment, this meal is great for you BUT as with everything else consume in moderation or leave out the onion and Grana cheese if you’re experiencing a flare-up. Better safe than sorry!

So here it is folks, next time you are looking for a light and healthy pasta dish, give this Cheesy Zucchini Sauce a try. You won’t be disappointed!

Cheesy Zucchini Pasta Sauce

Bean

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Prep Time 10

Cook Time 20

Total Time 30

Course Dinner, Lunch, Seasoning

Cuisine American, European, Italian

Servings 2 servings

Equipment

1 Knife and cutting board
1 Tongs
1 Wok or large pot
1 Medium pot to cook your chosen pasta
1 Silicon or wooden spoon

Ingredients

Cheesy Zucchini Sauce

2 Medium to large Zucchini or Aubergines
50 gr Cream Cheese
20 gr Red onion optional
3 gr Vegetable stock
splash Extra virgin olive oil
pinch Salt
Parsely
Basil
Grana Padano cheese optional

Pasta

140 gr Wholewheat pasta of your choice I reccomend Spaghetti or Fettucine for best outcome!
500 ml Fresh water
pinch Salt

Instructions

Dice the onion into small pieces and quarter the zucchini. Then cut the zucchini again from their ends into smaller chunks. I prefer when I can still taste and feel the chunks of zucchini but if you prefer an even creamier sauce, you can cut them as small as you'd like.
Leave the zucchini to one side and start cooking the onion in your large pot at medium heat with a little bit of water. This is so the onion loses a bit of its original acidity while retaining the flavour. Add the stock and leave to cook for 5 minutes.
While the onion softens, we get the pasta going!
In a medium pot add fresh water and bring to a boil. If you're in a bit of a rush you can boil the water beforehand with your kettle and then add it to the pot. When the water is boiling, add a pinch of salt and your chosen pasta. Let cook as per package instructions.
If you went for spaghetti or fettucine, do not break them in half! I know it's tempting but an Italian grandma may appear and hit you with her slipper.
Also, it's genuinely better to have them at full length as they are specifically designed that way to retain your sauce and give you a full mouthful of the goodie. If you break them, your sauce won't be able to grip onto your spaghetti as nicely.
Once the onion looks soft and has lost a bit of its colour, add the diced zucchini with a bit of pasta water – from the pot where you're cooking the pasta – to your large pot. We use pasta water because we want that starch to help with the creaminess of the sauce! Sprinkle with parsley and basil. It's best to add them fresh for maximum flavour but if you just have the dried versions, that works too. Leave to cook at medium heat with a lid on for 10 minutes, regularly checking and stirring.
Once the zucchini starts to break down you can add the cream cheese. I prefer the zucchini to be a bit crunchier but for extra creaminess leave them cooking for a bit more. Mix the cream cheese into the other ingredients well until you get a creamy bubbly sauce! Lower the heat and add a spoonful more of the pasta water.
Check the pasta – when it's cooked we do not want to use a sieve to drain it but use a pair of tongs or other utensils with holes to transfer the pasta from its pot directly to your sauce pot. This is so the pasta doesn't dry out and brings a bit of the starch it's been cooking in with it into the sauce.
Mix well, add salt and oil to your taste and sprinkle with Grana or Parmigiano cheese. Your Cheesy Zucchini Pasta Sauce is ready to be enjoyed!
Keep refrigerated and consume within 2 days