Nourishing Baked Pasta

Transform your dinner routine with this incredibly flavorful and **Healthy Pasta Bake**, designed to deliver maximum creaminess without the heavy cream. Our secret lies in a humble can of corn, which, when blended, creates a rich, wholesome sauce that’s both nutritious and utterly delicious. Simply combine the blended sauce with dry pasta, add your favorite veggies and protein, and let your oven do the rest. This easy, one-pan meal is perfect for busy weeknights and guaranteed to become a family favorite!

Discover the Secret to a Healthier, Creamier Pasta Bake

Are you searching for a pasta bake that’s both comforting and conscious of your health goals? Look no further. This revolutionary recipe takes a beloved classic and reinvents it, swapping out traditional, heavy cream-based sauces for a light yet incredibly luscious alternative. The star ingredient? A simple can of corn. Blended to perfection, it creates a naturally sweet and velvety sauce that clings beautifully to every piece of pasta, delivering a satisfying richness without the added guilt. It’s a game-changer for anyone wanting to enjoy a hearty meal that’s also packed with nutrients.

Beyond its innovative sauce, this healthy pasta bake champions ultimate convenience. Imagine a meal where you don’t need to boil the pasta separately. That’s right! We leverage a genius one-pot concept, similar to the method used in popular dishes like our Tuna Casserole or Tuscan Chicken Pasta. All the ingredients, including the uncooked pasta, are tossed into a casserole dish, allowing the oven to work its magic. This hands-off approach not only simplifies the cooking process but also minimizes cleanup, giving you more time to savor your delicious creation.

No Pre-Cooking Pasta? That’s the Genius!

One of the most appealing aspects of this recipe is its ingenious no-boil method. Unlike most pasta bakes that require you to cook the pasta before adding it to the casserole, this recipe skips that entire step. You simply add dry pasta directly to the baking dish, and it cooks perfectly as it absorbs the flavorful, corn-based sauce in the oven. This means fewer pots to wash, less active cooking time, and a more integrated flavor profile as the pasta soaks up all the delicious spices and creamy goodness.

Instead of traditional whole milk, which can be heavy, we opt for a **plant-based milk alternative and a can of corn** to craft an ultra-creamy, yet significantly lighter and more nutritious sauce. This combination provides a delightful texture and subtle sweetness that enhances the overall dish. To further boost the health factor, we generously load this easy pasta bake with an array of colorful vegetables and incorporate lean chicken sausage for a substantial protein kick. It’s a complete meal that effortlessly balances taste, health, and convenience.

Looking for a meal that will please even the pickiest eaters? This **Healthy Pasta Bake is kid-friendly: Check!** While individual tastes vary, I can personally attest that all three of my children enthusiastically devoured this dish and absolutely adored it! The creamy texture and familiar flavors make it an instant hit. For little ones, I simply omit the red pepper flakes from the main dish and sprinkle a few on my own plate to enjoy a touch of heat. It’s a versatile recipe that caters to everyone at the table.

Essential Ingredients for Your Healthy Pasta Bake

Crafting this healthy pasta bake is simple, relying on a thoughtful selection of ingredients that combine for incredible flavor and nutrition. Here’s a detailed look at what you’ll need and how you can customize it to your liking:

Step-by-Step Guide to Your Delicious Pasta Bake

Preparing this wholesome pasta bake is astonishingly simple. Follow these straightforward steps to create a hearty and healthy meal with minimal effort:

1. Prepare the Sauce: Begin by adding all the sauce ingredients—canned corn (undrained), Italian seasoning, onion powder, garlic powder, optional red pepper flakes, salt, pepper, milk, minced garlic, and all-purpose flour—to a powerful blender or food processor. Blend until the mixture is completely smooth and creamy, which usually takes 1-2 minutes. This ensures a silky texture for your pasta.
2. First Bake: Preheat your oven to 400°F (200°C) and generously grease a 9×13-inch baking pan. Spread the uncooked pasta evenly in the prepared pan. Pour the blended corn sauce directly over the pasta, ensuring every piece is well coated. Gently press the pasta down so it’s submerged in the sauce. Dot the top with two tablespoons of unsalted butter, cut into a few pieces. Cover the pan tightly with aluminum foil and bake for 20 minutes. This initial bake allows the pasta to begin absorbing the liquid and cooking through.
3. Second Bake & Finish: Carefully remove the foil from the pan. Give everything a good stir to ensure even cooking and distribution of flavors. Now, add your frozen corn, frozen broccoli florets (coarsely chopped), and pre-cooked chicken sausage (cut into half moons). Stir these additions thoroughly into the pasta mixture. Return the uncovered pan to the oven and continue baking for another 15 minutes, or until the pasta is tender to the bite and the sauce has thickened to a luscious consistency. Be mindful not to overbake, as this can dry out the sauce. Remove from the oven and stir gently for a minute. Finally, add the Parmesan cheese, a few tablespoons at a time, stirring constantly to ensure it melts smoothly without clumping. If desired, mix in fresh basil (torn into small pieces or cut into ribbons) or top individual servings with a scoop of fresh basil pesto for an extra burst of freshness and flavor. Serve immediately and enjoy!

Healthy Pasta Bake

By Chelsea Lords

This Healthy Pasta Bake swaps out heavy cream for a creamy, nutritious sauce made with corn! Just blend it up, pour over uncooked pasta, and let the oven do the rest!

Prep Time: 15 minutes

Cook Time: 35 minutes

Total Time: 50 minutes

Servings: 4 servings

Equipment

• 9 x 13-inch baking pan
• Blender or food processor
• Aluminum foil

Ingredients

Blend Together

• 1 (15-ounce) can sweet yellow corn, undrained (see note 1)
• 1 teaspoon Italian seasoning
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon red pepper flakes (optional)
• Salt and pepper to taste
• 1-1/2 cups milk (plant-based recommended, but any milk works)
• 2 teaspoons minced garlic
• 1/4 cup all-purpose flour

In Pan

• 2-1/2 cups penne pasta (8 ounces, see note 2)
• 2 tablespoons unsalted butter
• 12 ounces frozen corn (see note 3)
• 2 cups frozen broccoli florets, coarsely chopped
• 9 ounces smoked chicken sausage, pre-cooked, cut into half moons (see note 4)
• 1/2 cup Parmesan cheese (see note 5)
• 1/2 cup fresh basil or fresh basil pesto, optional (see note 6)

Instructions

1. Preheat oven to 400°F (200°C). Generously grease a 9×13-inch baking pan with cooking spray.
2. Add all the ingredients for the sauce (corn, seasonings, milk, garlic, and flour) to a powerful blender or food processor. Season to taste with salt and pepper (approximately 1 tsp salt and 3/4 tsp pepper). Blend until completely smooth, 1–2 minutes.
3. Add uncooked pasta in an even layer to the prepared pan. Pour the blended sauce on top and toss well with the pasta. Press the pasta below the sauce. Add butter (cut into 2 pieces) on top. Cover the pan with foil and bake for 20 minutes.
4. Remove foil and stir everything together thoroughly. Add frozen corn, frozen broccoli, and chicken sausage. Stir through until evenly distributed. Return the pan to the oven, uncovered, and bake for another 15 minutes or until the pasta is tender and the sauce has thickened. (Avoid overbaking to prevent the sauce from drying out.) Remove from oven and gently stir for a minute. Add Parmesan cheese, several tablespoons at a time, while stirring constantly to ensure a smooth melt. (Do not add all at once, as it can clump.) Mix in fresh basil if using (rip into small pieces or cut into ribbons) or top individual plates with a scoop of pesto if desired. Serve immediately!

Recipe Notes

Note 1: When using canned corn for the sauce, add the entire can, including the liquid – do not drain or rinse. For a delightful flavor variation, try using a can of Southwestern corn and blend it with 1 teaspoon of paprika for a zesty, smoky kick—it’s absolutely delicious!

Note 2: This recipe performs best with medium-sized pasta shapes like penne or rotini, as they are excellent at absorbing liquids and baking to perfect tenderness within the specified time. Ensure that any alternative pasta you choose has a similar boil time (typically 9–11 minutes) to guarantee it cooks thoroughly in the oven.

Note 3: It is important to use both frozen corn and frozen broccoli in this recipe instead of fresh. The recipe relies on the moisture released from the frozen vegetables during baking to contribute to the sauce’s consistency and help cook the pasta.

Note 4: Any type of pre-cooked smoked sausage can be used for this dish. Smoked chicken sausage is a favorite for its lean profile and great taste; Aidell’s® Italian Style is highly recommended (using 3 links). Turkey sausage is another excellent, healthier alternative. While the recipe calls for 9 ounces of sausage, feel free to add more if you prefer a meatier dish—it holds up well to additional protein.

Note 5: For the best flavor and texture, use freshly grated Parmesan cheese. We recommend grating a block of Parmesan cheese on the small holes of a grater. Alternatively, finely shredded Parmesan cheese can be used. Avoid using pre-shredded Parmesan from a can, as it can be too salty and may not melt smoothly into the sauce, resulting in a clumpy texture.

Note 6: Adding fresh basil or a scoop of pesto at the end significantly enhances this dish. Both options provide a burst of freshness, brightness, and aromatic flavor that beautifully complements the creamy pasta. We highly recommend including at least one of these toppings for an optimal taste experience!

Storage: Store Healthy Pasta Bake in the fridge for up to 3–4 days. We do not recommend freezing, as dairy-based sauces (even plant-based varieties) and cooked pasta tend to not freeze or thaw well, leading to undesirable textural changes.

Nutrition

Serving: 1 serving |
Calories: 611 kcal |
Carbohydrates: 85g |
Protein: 26.9g |
Fat: 21.2g |
Cholesterol: 99mg |
Sodium: 876.7mg |
Fiber: 6.7g |
Sugar: 15.4g

Nutrition information is automatically calculated, so should only be used as an approximation.

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