Meghan Markle Pasta Recipe: You’ve probably heard about it—Meghan Markle’s pasta recipe that went viral thanks to its creamy texture, minimalist ingredients, and health-forward appeal. But here’s the kicker: there’s no cream in it. It’s all about the magic of zucchini, slow-cooked until it melts into a sauce so rich, you won’t believe it’s plant-based. Simple, savory, and a perfect weeknight dinner, this recipe is proof that good food doesn’t have to be complicated or expensive.
Meghan once shared this dish as one of her go-to favorites in an interview before becoming the Duchess of Sussex. The recipe stood out because it was easy, affordable, and—most importantly—deceptively indulgent. Whether you’re a fan of Meghan or just love hearty, veggie-forward meals, this one’s worth bookmarking.
The Origin of Meghan Markle’s Zucchini Pasta
Let’s rewind a bit. Back before the royal spotlight, Meghan Markle ran a lifestyle blog called The Tig where she often wrote about food, fashion, and wellness. It was in this blog or in various interviews that Meghan spoke about her zucchini pasta recipe—praising it for being both healthy and comforting.
The idea behind it is simple but genius: cook zucchini until it breaks down completely, releasing its natural sugars and moisture to form a creamy sauce. Meghan mentioned making it on Sundays while prepping food for the week, letting it simmer for hours as it filled the kitchen with a warm, cozy aroma.
This wasn’t just a trend—it was the kind of food you want to eat when you’re curled up on the couch with a good book. Since then, the recipe has made waves on TikTok, Instagram, and food blogs. People everywhere were hooked on this affordable, no-fuss comfort food that felt like something out of a fine dining menu.
Ingredients You’ll Need
The beauty of this dish lies in its simplicity. Here’s a complete list of ingredients you’ll need to whip up Meghan Markle’s famous zucchini pasta:
Main Ingredients:
- 4 medium-sized zucchinis, thinly sliced
- 2 tablespoons of olive oil
- 1 small yellow onion, finely chopped
- 2 cloves garlic, minced
- Salt and pepper to taste
- 1/2 teaspoon chili flakes (optional for heat)
- 1/2 cup vegetable broth (or water)
- 8 oz pasta (spaghetti or penne work great)
Optional Toppings:
- Freshly grated Parmesan cheese (or vegan alternative)
- Chopped basil or parsley
- A drizzle of truffle oil (for indulgence)
Ingredient Substitutes:
- No zucchini? Yellow squash works too.
- Gluten-free? Choose brown rice or lentil pasta.
- Want protein? Add chickpeas, tofu, or grilled chicken.
Meghan’s original version doesn’t include dairy, but if you want a touch of richness, a little cheese won’t hurt. Just don’t overdo it—you want that zucchini sauce to shine.
Kitchen Tools Required
Good news: you don’t need fancy gear to nail this recipe. A few basic kitchen tools and you’re golden.
Essentials:
- A large non-stick skillet or saucepan
- A sharp knife and cutting board
- A wooden spoon or spatula
- A pot for boiling pasta
- A colander for draining
Helpful Extras:
- A mandoline slicer (for uniform zucchini slices)
- Garlic press (if you’re in a hurry)
- Microplane (for cheese or zest)
That’s it—nothing you wouldn’t already have in a well-stocked kitchen. The magic here is in the technique, not the tools.
Step-by-Step Instructions
This recipe isn’t just about what you cook—it’s about how long you let it cook. So get cozy, pour yourself a glass of wine (or sparkling water), and let’s get into the step-by-step magic.
Step 1: Prepare Your Ingredients
Start by slicing your zucchinis as thin as possible. You can go the classic knife route or use a mandoline for quicker, even slices. The thinner, the better—they’ll break down faster. Dice your onion, mince the garlic, and set everything up so it’s ready to go.
This dish is a slow-burn kind of recipe. It’s low and slow, with the zucchini needing at least 40-50 minutes to fully caramelize and soften into a sauce. The prep itself only takes 10 minutes, but the simmering is where the flavor magic happens.
Also, make sure your pasta water is generously salted. This adds flavor right from the base, especially important since the sauce is mild and earthy.
Step 2: Slow-Cook the Zucchini
Heat your olive oil in a large skillet over medium-low heat. Add the onions and garlic first, cooking until they’re soft and fragrant (around 5 minutes). Then toss in the zucchini slices and give everything a good stir.
Here’s the trick: low heat and patience. You want the zucchini to slowly release its moisture and soften. Add the veggie broth or water, sprinkle in some salt and pepper, and let it simmer uncovered.
Stir every 5-10 minutes so nothing sticks or burns. After about 30 minutes, the zucchini should start to look mushy—in a good way. By the 45-minute mark, it will resemble a soft, creamy texture that’s your makeshift “sauce.”
If you’re adding chili flakes, toss them in halfway through for a gentle kick. And if it gets too dry, just add a splash more broth.
Step 3: Cook the Pasta
While your zucchini is simmering into creamy goodness, it’s the perfect time to get your pasta ready. Bring a large pot of salted water to a boil and cook the pasta according to the package instructions. Al dente is ideal—you want it to have a slight bite so it doesn’t go mushy when mixed with the sauce.
Don’t forget to reserve about a cup of the pasta water before draining. This starchy liquid is like culinary gold—it helps loosen the zucchini sauce if it gets too thick and helps it cling better to the pasta strands. It’s a small detail, but it makes a big difference in texture and consistency.
Once drained, keep the pasta in the pot or toss it lightly in olive oil to prevent it from sticking together. Set it aside while you finish off your sauce prep.
Step 4: Combine and Serve
Now comes the fun part—bringing it all together. Once the zucchini is fully broken down and creamy, you’re ready to mix in the pasta. Pour the drained pasta into the pan with the zucchini sauce and toss everything together until well coated.
If the sauce feels a bit thick, slowly drizzle in some of that reserved pasta water. You’ll see the texture transform into a luscious, velvety coat that clings beautifully to the noodles.
Taste and adjust your seasoning—maybe a touch more salt, a crack of black pepper, or an extra dash of chili flakes if you like it spicy. Then, plate it up!
Top with chopped herbs, a sprinkle of cheese (if you’re not going dairy-free), or even a few toasted pine nuts for crunch. Want to elevate it for a dinner party? A light drizzle of truffle oil on top will take it from weekday dinner to five-star dish.
Pro Tips for Extra Flavor
Want to level up this already-delicious dish? These pro tips can add more depth and complexity without losing the essence of Meghan’s original creation.
1. Caramelize Your Onions
Instead of just softening the onions, cook them a bit longer until they start to caramelize. This brings out their natural sweetness and adds a deeper flavor base for your zucchini sauce.
2. Deglaze with White Wine
Right before you add the zucchini to the pan, splash in a bit of dry white wine. Let it simmer off to give your sauce a subtle tang and a hint of sophistication.
3. Boost Umami
Zucchini is mild, so adding a tiny spoonful of miso paste or a dash of soy sauce can introduce umami without overpowering the dish. It deepens the flavor, making it feel more complex and satisfying.
4. Try Lemon Zest or Juice
A little lemon zest added at the end brightens everything up. The acidity cuts through the richness of the sauce and gives it a fresh, vibrant twist.
5. Make It a One-Pan Wonder
For a real time-saver, cook your pasta in the same pot after removing the zucchini sauce. Not only does it save dishes, but the pasta picks up the leftover flavor bits from the pan, making every bite more delicious.
Nutritional Value
This recipe isn’t just delicious—it’s also packed with health benefits. One of the reasons Meghan loves it so much is its nutritional profile. It checks all the right boxes for a clean, plant-forward meal.
Low-Calorie but Filling
Zucchini is low in calories but high in fiber, which keeps you full longer. The fiber also supports healthy digestion and can help regulate blood sugar levels.
Healthy Fats
Using olive oil as your base adds heart-healthy monounsaturated fats, which are excellent for brain and cardiovascular health.
Great for Weight Management
Thanks to the high fiber, low calorie content, and absence of heavy cream, this dish is an ideal choice for those watching their weight or maintaining a healthy lifestyle.
Nutrient Highlights:
| Nutrient | Benefits |
|---|---|
| Vitamin C | Boosts immunity, supports skin |
| Potassium | Regulates blood pressure |
| Fiber | Aids digestion, lowers cholesterol |
| Antioxidants | Reduces inflammation |
Add whole grain or lentil-based pasta, and you’ll get an extra dose of protein and complex carbs. If you’re vegan or vegetarian, it checks all your boxes too.
Why This Recipe Went Viral
We live in a time where one viral video can launch a forgotten recipe into the spotlight—and that’s exactly what happened here. But why did Meghan Markle’s zucchini pasta recipe, of all things, catch on like wildfire?
1. Celebrity Influence
Let’s be honest—anything a royal touches tends to gain attention. When Meghan shared her love for this dish, fans around the globe scrambled to try it themselves. Her personal touch and story behind the dish made it feel authentic, not staged.
2. Healthy Comfort Food Vibe
People are always looking for food that feels indulgent but doesn’t come with a side of guilt. This recipe offers the best of both worlds—creamy comfort with none of the cream.
3. Instagram and TikTok Appeal
Food influencers and bloggers jumped on it, posting step-by-step reels and before-after shots of their creations. Watching zucchini melt into a thick sauce is oddly satisfying, and food lovers couldn’t get enough.
4. Simplicity Meets Elegance
Minimal ingredients, no fancy techniques, and yet, the final product looks and tastes like something you’d get at a high-end bistro. That kind of accessibility and elegance is a rare combo—and people noticed.
Serving Suggestions
Zucchini pasta is fantastic on its own, but pairing it with the right sides and drinks can elevate the experience to a new level.
Perfect Pairings:
- Garlic Bread: Crispy, golden slices are great for scooping up the creamy sauce.
- Simple Green Salad: A mix of arugula, lemon vinaigrette, and cherry tomatoes adds freshness.
- Grilled Veggies: Bell peppers, asparagus, or eggplant complement the zucchini without stealing the show.
Drinks That Work Well:
- White Wine: A dry Sauvignon Blanc or Pinot Grigio adds a crisp contrast.
- Sparkling Water with Citrus: A refreshing, non-alcoholic option that cleanses the palate.
- Iced Green Tea: Light and earthy, it pairs surprisingly well with the mellow flavors.
For a family meal, consider adding garlic roasted chicken on the side. For date night? Go with candles and a bottle of wine—it’s elegant without trying too hard.
Storage and Leftover Tips
One of the best parts about Meghan Markle’s zucchini pasta recipe? It’s just as tasty the next day—if not better. The slow-cooked flavors have a chance to deepen overnight, and the sauce becomes even creamier.
Storing Leftovers:
Once your pasta has cooled to room temperature, transfer it into an airtight container. It’ll stay fresh in the refrigerator for up to 4 days. Make sure it’s completely sealed to prevent it from drying out or absorbing other fridge odors.
If you want to store the zucchini sauce separately from the pasta, that works too—especially if you’re meal-prepping for the week. Keep the sauce in a glass jar or BPA-free plastic container and the pasta in another. This way, you can mix fresh portions as needed.
Freezing Tips:
Yes, you can freeze the zucchini sauce! Once it’s fully cooled, portion it out into freezer-safe bags or containers. It’ll keep for about 1 to 2 months. To use, defrost it in the fridge overnight or gently warm it on the stovetop with a splash of water or broth.
Avoid freezing the pasta after it’s been combined with the sauce—the noodles tend to get mushy when thawed and reheated. It’s best to freeze just the sauce and make fresh pasta later.
Reheating Like a Pro:
To reheat leftovers, place them in a skillet over low heat with a bit of olive oil or a splash of water. Cover and let it warm slowly to maintain the creamy texture. If using a microwave, cover it with a damp paper towel and reheat in 30-second intervals to prevent drying out.
Common Mistakes to Avoid
Even with a recipe this simple, there are a few pitfalls you’ll want to dodge to ensure the best flavor and texture. Here’s what to watch out for:
1. Rushing the Zucchini
The number one mistake? Not cooking the zucchini long enough. This isn’t a quick sauté—it’s a slow process that takes 40–50 minutes. If you cut corners, you’ll miss out on the creamy, almost buttery consistency that makes this dish magical.
2. Using High Heat
Tempted to crank the burner and speed things up? Don’t. High heat will scorch the zucchini before it has time to break down properly. Keep the heat low to medium and trust the process.
3. Not Salting the Pasta Water
It might sound minor, but unsalted pasta water leads to bland noodles. Salting the water is your first chance to season the entire dish. It makes a noticeable difference.
4. Overcooking the Pasta
Overcooked pasta turns mushy when combined with the sauce. Go for al dente—firm to the bite—so it holds up better, especially if you’re storing leftovers.
5. Skipping the Stirring
During the slow-cook phase, stir the zucchini occasionally. This prevents sticking and ensures even cooking. A scorched bottom means bitter sauce—and nobody wants that.
Avoiding these common mistakes helps maintain the integrity of the recipe and lets you enjoy the full experience Meghan intended when she shared this comforting classic.
Meghan’s Healthy Twist
One of the reasons this pasta recipe stands out from the crowd is Meghan’s intentional approach to healthy living. She’s known for promoting balance and wellness, and this dish is a perfect reflection of that philosophy.
No Cream, No Problem
You won’t find butter or heavy cream here. The silky texture of the sauce comes solely from the natural breakdown of zucchini, which is both impressive and healthier. This makes it ideal for anyone following a dairy-free or plant-based diet.
Minimal Ingredients, Maximum Flavor
This recipe is proof that you don’t need a long ingredient list to make something truly satisfying. With just veggies, olive oil, and pasta, you get a meal that tastes indulgent without weighing you down.
Plant-Based but Hearty
Even meat-eaters won’t miss the protein here. The umami depth from caramelized onions, garlic, and the zucchini itself provides a rich, savory bite. Still, it’s easy to customize—throw in white beans, tofu, or grilled chicken if you need that extra boost.
Part of a Wellness Routine
This is a recipe that fits seamlessly into a healthy lifestyle. It’s light enough for lunch, satisfying enough for dinner, and flexible enough to adapt for any diet. Plus, it’s budget-friendly and quick to prep, making it a repeat favorite for mindful eaters.
Family-Friendly Meal Option
Want to get your kids (or picky eaters) to eat more veggies? Meghan’s zucchini pasta is the sneaky, delicious way to do it.
Kid-Approved Flavor
The slow-cooked zucchini breaks down so much that kids won’t even realize they’re eating vegetables. Add a little cheese on top, and it’s suddenly “mac and cheese with a twist.” It’s rich, savory, and perfectly mild for young palates.
Involve the Whole Family
This is also a great recipe for cooking with the kids. Let them help stir the sauce, sprinkle herbs, or pick the pasta shape. Getting them involved makes them more likely to try—and enjoy—the final dish.
Customizable for All Ages
You can portion it out as-is for toddlers or add protein like grilled chicken for growing teens. It pairs well with garlic toast fingers, veggie sticks, or a side of fruit for a full, balanced meal.
No Complaints, Just Clean Plates
The sauce is smooth, the pasta is familiar, and there’s just enough flavor to please adults without overwhelming kids. It’s a rare combo that makes this a go-to for weeknight dinners or even meal prep lunches.
Budget-Friendly Benefits
Eating well doesn’t have to mean spending a fortune, and Meghan’s zucchini pasta is living proof. This dish is perfect for those looking to save money without compromising on taste or nutrition.
Low-Cost Ingredients
Zucchini, onions, garlic, pasta—these are some of the cheapest ingredients you can buy, especially in season. A big pot of this can feed 3–4 people for under $10, making it a fantastic meal for families or students.
Bulk Cooking Friendly
Double or triple the sauce and store it in portions throughout the week. It reheats beautifully and pairs with different types of pasta, grains, or even toast. It’s ideal for batch cooking and meal planning on a budget.
No Fancy Add-Ons Required
You don’t need exotic herbs, aged cheeses, or pricey oils to make this taste good. The simplicity is the charm, and the ingredients speak for themselves.
Healthy + Cheap = Win-Win
It’s hard to find meals that are affordable, satisfying, and healthy all at once—but this one checks every box. Whether you’re budgeting for groceries or just trying to reduce food waste, this recipe delivers high value and taste without breaking the bank.
FAQs about Meghan Markle Pasta Recipe
1. Can I add protein to this dish?
Absolutely. Grilled chicken, shrimp, tofu, or even white beans make great additions without overpowering the delicate sauce.
2. Is this pasta recipe gluten-free?
Only if you use gluten-free pasta. The sauce itself is naturally gluten-free.
3. Can I make this in a slow cooker?
Yes! Just add the zucchini, onions, garlic, and olive oil to the slow cooker and cook on low for 4–6 hours. Stir occasionally if you can.
4. What’s the texture of the zucchini?
When done right, the zucchini becomes creamy and almost disappears into the sauce. It’s not chunky—it’s smooth, rich, and luscious.
5. How long can I store leftovers?
In the fridge, leftovers last about 4 days. You can freeze the sauce for 1–2 months for longer storage.
Conclusion
Meghan Markle’s zucchini pasta recipe isn’t just another trendy meal—it’s a wholesome, cozy dish that resonates with anyone who loves comfort food with a twist. It’s creamy without the cream, indulgent without the guilt, and simple without being boring. Whether you’re a royal watcher, a food lover, or someone just looking for an easy dinner idea, this pasta is worth trying.
From its budget-friendly ingredients to its nutritional perks, this dish is as versatile as it is delicious. Cook it once, and it might just earn a permanent spot in your weekly meal rotation. Meghan’s healthy twist on traditional pasta sauce proves you don’t need to sacrifice taste to eat well.
