Roasted Hidden Veggie Pasta
on Apr 30, 2024, Updated May 28, 2025
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Introducing a meal that will have your toddlers gobbling up their veggies without even realizing it—roasted hidden veggie pasta! This hidden veggie pasta for kids is a simple way to serve more vegetables without a fight. The sauce is made from a blend of roasted tomatoes, carrots, zucchini, onion, bell pepper, and garlic, all blended into a smooth, flavorful mix that coats pasta perfectly. It’s a family-friendly recipe that works well for toddlers, older kids, and adults alike. You can keep it basic or add extra protein and toppings depending on what your family needs. This is a great option for busy weeknights when you want something both nourishing and easy to pull together.
Why Roasted Hidden Veggie Pasta is Perfect for Toddlers and Families
- Stealthy Nutrition: With a blend of roasted tomatoes, bell pepper, zucchini, carrot, and onion, this pasta sauce is loaded with essential vitamins and minerals. The best part? The veggies are hidden in the sauce, so even the pickiest of eaters might try this!
- Creamy Texture: By blending the roasted veggies with milk, you create a silky smooth sauce that coats the pasta perfectly. It’s rich and creamy without the need for heavy cream or cheese, making it a healthier option for little tummies.
- Easy Preparation: With just a few simple steps, you can have this meal on the table in no time. The bulk of the work is done in the oven while the veggies roast, leaving you free to attend to other tasks or wrangle energetic toddlers.
- Versatile: You can customize this recipe to suit your family’s preferences. Feel free to add extra herbs or spices to the sauce, or toss in some cooked chicken or shrimp for added protein. It’s a flexible dish that can adapt to whatever ingredients you have on hand.
Ingredients
- 4 tomatoes
- 1 bell pepper
- 1 onion, roughly chopped
- 1 zucchini, roughly chopped
- 2 carrots, roughly chopped
- 1 garlic bulb (just cut the top off)
- 1/2 cup milk
- Olive oil
- Salt
- Rotini pasta (or pasta of your choice)
How to Make Healthy Hidden Veggie Pasta Sauce
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Place the tomatoes, bell pepper, onion, zucchini, carrot, and garlic bulb on the prepared baking sheet. Drizzle with olive oil and sprinkle with salt.
- Roast the vegetables in the preheated oven for 40 minutes, or until they are tender.
- Once the vegetables are roasted, remove the garlic bulb from the baking sheet and squeeze the softened cloves into a blender.
- Add the roasted vegetables and milk to the blender and blend until smooth.
- Meanwhile, cook the rotini pasta according to the package instructions. Drain and set aside.
- Pour the blended veggie sauce into a saucepan and heat over medium heat until warmed through.
- Add the cooked pasta to the saucepan and toss until evenly coated with the sauce.
- Serve the roasted hidden veggie pasta hot, garnished with freshly grated Parmesan cheese if desired.
Substitutions
Milk: Use regular dairy milk, or substitute with oat milk, almond milk, or soy milk for a dairy-free option.
Pasta: Any pasta shape works—penne, macaroni, or spaghetti. You can also use gluten-free pasta.
Vegetables: Add or swap in mushrooms, butternut squash, cauliflower, sweet potato, spinach, or peas. Just roast until soft before blending.
Cheese: Optional, but if you’re avoiding dairy, skip it or use a dairy-free alternative.
Protein: Stir in cooked chicken, beef, turkey, lentils, beans, or tofu to make the meal more filling.
Herbs/Spices: You can add dried Italian herbs, basil, or a pinch of smoked paprika for more flavor, especially for older kids or adults.
Storing Extra Toddler Hidden Veggie Pasta
Any leftover sauce can be stored in an airtight container in the refrigerator for up to three days, or frozen for up to 2 months for future use. Simply reheat the sauce on the stove or in the microwave before tossing with cooked pasta. This makes it a convenient option for busy weeknights or meal prep days.
Common Questions
Can I add other veggies to the roasted veggie sauce?
- This recipe is easy to adapt with whatever vegetables you have. Mushrooms, cauliflower, butternut squash, sweet potato, or spinach all blend in well. Just make sure the vegetables are soft after roasting so they blend smoothly into the sauce.
Is this healthy veggie pasta allergy-friendly?
- Yes, it can be adjusted for different allergies. For dairy-free, use a plant-based milk and skip any cheese toppings. For gluten-free diets, just use gluten-free pasta. Always check labels on any packaged ingredients if you’re cooking for someone with a food allergy.
Can I use a different type of pasta?
- Absolutely. The sauce works with any pasta shape—short pasta like penne, fusilli, or macaroni are great for toddlers, but spaghetti or linguine also work. Use what your child likes or whatever you have in your pantry. You can even serve it with rice or on a slice of bread.
More Healthy Toddler Dinners
Cauliflower Mac N Cheese – This Cauliflower Mac and Cheese has all the comfort of classic mac but with an extra veggie boost. Blended cauliflower adds creaminess without changing the flavor, making it a smart and tasty way to serve more vegetables. It’s kid-approved and easy to make with just a few ingredients.
Veggie Orzo – Veggie Orzo is a quick and easy side dish or light meal made with tiny orzo pasta and finely chopped vegetables. It’s soft, easy to eat, and can be served warm or cold, making it perfect for toddlers and lunchboxes. Use whatever veggies you have on hand to keep it fresh and flexible.
Oven-Baked Spaghetti – This Oven-Baked Spaghetti is a cozy, all-in-one dinner that’s great for busy nights. Everything cooks in one dish—pasta, sauce, cheese—no boiling needed. It’s a crowd-pleasing recipe that works well for both toddlers and older kids, with minimal prep and easy cleanup.
Slow Cooker Chicken Alfredo – Creamy, comforting, and made with just a few ingredients, this Slow Cooker Chicken Alfredo is a hands-off meal perfect for busy days. Just add everything to the slow cooker and come back to a warm, satisfying dinner that the whole family will love.
Air Fryer Chicken Fajitas – These Air Fryer Chicken Fajitas are fast, flavorful, and made with simple ingredients. Sliced chicken and bell peppers cook quickly in the air fryer with just a little oil and seasoning. Serve with tortillas, rice, or on their own for a family-friendly meal with built-in veggie goodness.
I hope you love this easy pasta sauce with hidden veggies as much as my family does! If you do, tag me @reallittlemeals so I can see your yummy creations!
Roasted Hidden Veggie Pasta
Ingredients
- 4 tomatoes
- 1 bell pepper , cut in half
- 1 onion, roughly chopped
- 2 carrots, roughly chopped
- 1 zucchini, roughly sliced
- 1 garlic head, chop the top off
- 1/2 cup milk
- 1/4 cup olive oil
- 1 lb rotini pasta
Instructions
- Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
- Place the tomatoes, bell pepper, onion, zucchini, carrot, and garlic bulb on the prepared baking sheet. Drizzle with olive oil and sprinkle with salt.
- Roast the vegetables in the preheated oven for 40 minutes, or until they are tender.
- Meanwhile, cook the rotini pasta according to the package instructions until al dente. Drain and set aside.
- Once the vegetables are roasted, remove the garlic bulb from the baking sheet and squeeze the softened cloves into a blender.
- Add the roasted vegetables and milk to the blender and blend until smooth. You may need to do this in batches depending on the size of your blender.
- Pour the blended veggie sauce into a saucepan and heat over medium heat until warmed through. Add the cooked pasta to the saucepan and toss until evenly coated with the sauce.
- Serve the roasted hidden veggie pasta hot, garnished with freshly grated Parmesan cheese if desired.
Notes
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
This recipe was great for the whole family! My kiddo is sensitive to acid so instead of tomatoes I substituted butternut squash and baked according to the recipe.. it was great!
I am so happy that you loved the recipe! It sounds great with butternut squash!
My husband and I made this and love it! We have a four month old that is not food ready yet, but we are excited to get him to try it one day. It is now a staple in our home. We have put it in the recipe box.
Thanks for sharing!
I added sauteed chicken breast, spinach and Italian seasoning topped with shredded parm. Melt in your mouth!
Easy, tasty and nutritious. I did add about 1 TB Italian seasoning, a glug of red wine vinegar and 1/2 tsp salt (in addition to the salt sprinkle from roasting). My 6 year old (hates sauce) had two bowls. My 2 year old that has become picky ate a few large spoonfuls. Easy to just keep in the blender and add to various pastas/Grains (my kids like different pastas and I used rice for myself). Would be great with some added bone broth and I added liver powder to mine. Very versatile! White beans, cottage cheese or greek yogurt could also work in place of the milk. Awesome recipe for the whole family – thanks Ashley!