I am a huge fan of pasta but sometimes get bored of so many pasta dishes being tomato-based. That is why this courgette pasta recipe is lovely. It is a creamy sauce without being full of calories.

Just Average Jen is an independent blog and in no way connected with any weight loss plan and no contributors have been trained by them or worked for them. It is the reader’s responsibility to check Slimming World syn values, WW points and any other allowances themselves as those given are approximate.

What you should know about courgettes

I love courgettes, they look a little like cucumber and in some ways are very similar, with a high water content but they taste quite different.

In other places around the world, a courgette is often called a zucchini. In the US if you say courgette they would often be puzzled in the same way as aubergine is an eggplant over there. It is exactly the same vegetable though so don’t let it worry you.

Courgettes have a good amount of potassium, which is also found in bananas amongst other things so they are pretty good for you. They also are a great source of vitamin c and folic acid.

Half of a courgette accounts for one of your five a day. Whilst this sounds quite a lot for a courgette pasta recipe it actually isn’t really as there is so much water in the vegetable it soon cooks down.

Enjoying this recipe for weight loss

If you follow Slimming World, Weight Watchers (WW), Noom or any other weight loss plan you can usually count the ingredients within this recipe in your allowances.

It is of course important to check any plan you follow and remember all nutritional information and ingredients are found in the recipe card below.

Whilst this courgette pasta recipe does include olive oil it can easily be swapped for a low-calorie cooking spray such as Frylight.

All the other ingredients are usually syn free and classed as free foods on Slimming World except the cheese. If you make this recipe using low-fat cheddar cheese this can usually be counted as your healthy extra a choice. You could always add more or less if you prefer to adjust the amount of your healthy extra you would like to use.

As the recipe uses quark rather than the more conventional cream it is easy to end up with quark splitting. This is why it is really important to add the pasta water and stir thoroughly before adding to the hot pan.

Do not allow the pan to boil once the quark is in there it should only warm gently or it will split. Whilst this then looks nasty it is not harmful.

If you want to add bread on the side be sure to weigh and count it to stay on plan!

Courgette pasta
Creamy courgette pasta

How to make this recipe, in pictures!

Get all your ingredients ready so you know you have everything! I know this sounds silly but there is nothing worse than getting halfway through a recipe and realising you have actually not got enough pasta! Believe me, I have done it before!

courgette pasta ingredients
Ingredients for courgette pasta

Grate the courgettes!

Cook the pasta and remember to save some of the pasta water when you strain it!

Cook the onion in either olive oil or Frylight/another low-calorie cooking spray until translucent then add the chilli flakes and garlic.

Add the courgette, salt and pepper and half of the herbs.

Bring to a bubble then reduce heat, cover and simmer for 15 minutes. Then add the quark and pasta water mix and remaining herbs.

Add the cheese and gently stir.

It should look lovely and creamy like this:

courgette sauce

Add the cooked pasta to the mixture and stir gently to warm through.

Be careful to only heat it gently!

Stirring gently until combined and warm through.

Serve and enjoy! Add extra cheese if you wish but be sure to count it in your plan if you want to lose weight!

Courgette pasta
Creamy courgette pasta

Other recipes you might like

If you like this courgette pasta recipe then do check out my pasta recipes guide with lots of tasty pasta recipes all perfect for healthy lifestyles.

Leek and macaroni cheese
Leek and macaroni cheese

If you have lots of courgettes to use up then how about making some courgette bakes, they are really easy and if you like this you will love them!

Courgette bakes
Courgette bakes

Weight loss and Exercise Support

I have a lot of weight loss guides and support if you want to exercise including if you have a condition like fibromyalgia.

Have a good look around and see how I can help you achieve your weight loss goals. Request my free resources to get you started too!

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Courgette pasta

Courgette pasta recipe

  • Author: JustAverageJen
  • Prep Time: 5 minutes
  • Cook Time: 40 minutes
  • Total Time: 45 minutes
  • Yield: 6 portions 1x
  • Category: Main meal
  • Method: Hob
  • Cuisine: Italian
  • Diet: Low Calorie


An easy and tasty creamy courgette pasta dish perfect for Slimming World followers who want a creamy tasty pasta dish



400g pasta, cooked & drained – reserve 250ml of pasta water

1kg courgette, seeded & grated

Small amount of olive oil for frying or low-calorie cooking spray if preferred

1 large onion, diced

Pinch of chilli flakes

1 1/2 teaspoons garlic, crushed

Salt & pepper to taste

4 tablespoons fresh basil, chopped

4 tablespoons fresh oregano, chopped

4 tablespoons fresh mint, chopped

250g Quark

160g cheddar cheese, grated


Cook pasta al dente, drain, reserve 250ml of pasta water

Cut the courgette in half longways and scoop out seeds then grate on large size grater option

In a skillet over medium-high heat cook onion in olive oil or low-calorie cooking spray for about 3 minutes till soft and translucent

Stir in the chilli flakes and garlic, cook for 1 minute

Add in courgette, salt & pepper, and half of all the herbs

Bring to a bubble, cover, reduce heat to medium-low and simmer for 15 minutes

Meanwhile mix the quark and pasta water in a separate bowl until thoroughly combined

Uncover add quark and pasta water and remaining herbs

Stir in cheese

Toss in cooked pasta

Garnish with additional cheese, serve, and enjoy! 


If you find the sauce is too runny for you add less pasta water to the quark next time, everyone has different preferences and I like quite a runny sauce!

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