“Meal Prep Series: Pesto Ricotta Pasta Recipe” was written by Priyanka Prakash & Maurya Hart, BSc, RD and edited/reviewed by Jackie Silver, MHSc, RD.
Medical Disclaimer: The information in this article is meant for educational purposes only. It is not intended to be personalized medical or nutrition advice. For a plan tailored to your needs, please consult with a Registered Dietitian or qualified healthcare professional.
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Last updated: August 22, 2025
Meal Prep Series: Creamy Pesto Ricotta Pasta
Welcome back to our Meal Prep Series, where we focus on meals that are neurodivergent friendly, low effort to make, and easily modifiable to suit different preferences.
This recipe is a delicious vegetarian pasta dish that is perfect for summer and fall: Creamy Pesto Ricotta Pasta. It’s satisfying, takes less than 30 minutes to make, and is full of nourishing ingredients that cater to a variety of tastes and sensory needs.
Pesto Ricotta Pasta Recipe: A Bite of Italian Culture
This recipe combines pesto and ricotta, two staples of Italian cuisine with deep culinary roots.
Pesto is a green sauce, traditionally made with fresh basil, garlic, pine nuts, olive oil, and Parmesan. It originates from Genoa in the Liguria region of Italy. Olive oil and pine nuts provide healthy unsaturated fats, while the basil and garlic provide flavor and freshness.
Ricotta, meaning “recooked” in Italian, is a soft whey cheese that’s been part of Southern Italian cooking for centuries. It is often used in both savory dishes and desserts, and is a good source of protein and calcium. Ricotta is also lower in sodium than some other cheeses, like parmesan.
Combining these two ingredients makes a creamy, flavorful base that’s both delicious and comforting, with minimal prep. The addition of vegetables like zucchini, spinach, and tomatoes adds fiber (to help keep you full) and color (from antioxidants), making the meal balanced while staying within the comfort zone of a familiar pasta dish.
How This Recipe Caters to Neurodivergent Individuals
For neurodivergent individuals, especially those with sensory sensitivities or executive functioning challenges, food preparation and eating can sometimes be overwhelming. This recipe is designed to support those needs in the following ways:
- Simple prep steps: The recipe uses minimal chopping and a one-pan sauté method that minimizes cleanup. To make it even simpler, buy pre-chopped veggies or prep your pasta in advance to reduce a step!
- Texture-friendly: This recipe can easily be catered to different texture preferences. Those that love creamy textures will enjoy the sauce and soft-cooked vegetables, with the option to puree the sauce for an even smoother option. If you prefer crunchier textures, try adding different vegetables or cooking them less to retain that crunch!
- Flexible portions: This meal can be divided into containers for grab-and-go lunches or easily reheated dinners. You can also store leftover pasta and sauce separately, and make them into new meals.
- Low on sensory overload: The flavor profile is rich but not overwhelming. Pasta and pesto are safe foods for many neurodivergent people, and this recipe can be used as a base to gradually introduce new vegetables in a low pressure way.
Pesto Ricotta Pasta Recipe: Easy Modifications
Whether you’re feeding selective eaters, adjusting for allergies, or just trying something new, this dish is easily customizable:
- Gluten-free: Swap in your favorite gluten-free pasta (we especially love lentil, chickpea, and quinoa based pastas).
- Dairy-free: Use a plant-based ricotta or blended soft tofu and pesto (many store-bought pestos now offer dairy-free options).
- Protein and fibre boost: Add chickpeas, lentils, or white beans to pack in even more fibre and protein, which will help you feel full throughout the day.
- Extra veggies: Toss in mushrooms, broccoli, or kale for added fiber and flavor.
- Texture tweaks: Blend the sauce fully if a smooth consistency is preferred, starting with one vegetable at a time so you don’t feel overwhelmed.
Preparation & Storage Tips
If you like this Creamy Pesto Ricotta Pasta recipe, consider adding it to your meal prep rotation. For batch cooking and freezing, we suggest freezing individual portions to make reheating easier.
- Batch cooking: Double the recipe and store in individual containers.
- Storage: Keeps well in the fridge for 3–4 days. Add a splash of water when reheating to loosen the sauce. For longer storage, freeze in an airtight container for up to 2 months.
- Reheat strategy: Microwave with a splash of water, or warm in a pan over low heat, stirring occasionally to maintain creaminess. If reheating from frozen: thaw overnight in the fridge before reheating, then stir in a splash of water or milk to restore creaminess.
Creamy Pesto Ricotta Pasta Recipe
Ingredients
- 2 cups uncooked pasta (penne, fusilli, or your choice)
- 1 tbsp olive oil
- 1 zucchini, cut into bite-sized pieces
- 1 cup cherry tomatoes
- 1 cup ricotta cheese
- ¼ cup pesto (storebought)
- 1 tbsp Italian seasoning
- Chili flakes and parmesan cheese (optional)
Instructions
- Bring a medium-sized pot of water to boil. Add pasta and cook until al dente.
- While pasta is cooking, sauté zucchini and cherry tomatoes in a pan with the olive oil for 3–4 minutes.
- Add spinach, ricotta, and pesto. Sauté gently, then reduce heat to low. Add a small splash of boiling pasta water and cover with a lid.
- Once the spinach is wilted and the sauce is creamy, add the drained pasta.
- Stir in Italian seasoning and chili flakes if desired. Serve warm, topped with parmesan if using.
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Please note: Nutrition facts are provided for Google and SEO purposes only. There is no right or wrong serving size and I do not preach counting calories. You get to decide how much you want to eat.
Conclusion to Creamy Pesto Ricotta Pasta Recipe
This Creamy Pesto Ricotta Pasta is more than just a tasty lunch, it’s a sensory-friendly, time-saving, nutrient-rich option that celebrates the flavors of Italy while fitting seamlessly into busy routines. Whether you’re cooking for yourself, your family, or preparing ahead for a full week, this recipe offers comfort, customization, and ease.
If you struggle with meal prep as a neurodivergent person, our team of dietitian-nutritionists is here to help! We specialize in working with populations with ADHD and autism, or parents of autistic/ADHD children, to make meal prep as simple as possible while still keeping meals and snacks balanced and nutritious.
*Book a FREE 15 minute discovery call today to see how we can work together to meet your nutrition and health related goals.
Did you try this recipe? We’d love to hear your thoughts! Share your favorite customizations and meal prep tips in the comments below. Stay tuned for more delicious and diverse recipes in our meal prep series!
*Although we are based in Toronto, we can provide virtual nutrition counseling to anyone in Ontario (including Kingston, Ottawa, Kitchener/Waterloo, London, /Windsor, and more), New Brunswick, Nova Scotia, and US residents of certain states, including but not limited to New York, New Jersey, Connecticut, Massachusetts, Pennsylvania, Texas, and California. If your province or state is not listed here, please inquire to see if we can still support you.
Check out these related articles and recipes:
- Easy & Adaptable 5-Day ADHD Meal Plan [PDF Download]
- Why Working With an ADHD Dietitian Will Help You Thrive
- Why Working with an Autism Dietitian is Key to Your Health
- Meal Prep Series: Simple Tofu Teriyaki Stir Fry Recipe
- Viral Spicy Lasagna Soup
- Freezer Baked Ziti
- 15 Simple & Creamy Vegetarian Pasta Dishes
About Priyanka
Priyanka Prakash is currently pursuing her second year in nutrition studies, having previously obtained a degree in computer science engineering. After working as an engineer for several years, she decided to shift her career to focus on her true passion—nutrition. Priyanka is enthusiastic about cooking and baking, often experimenting with new recipes that combine her technical expertise with her culinary interests.
About Jackie
Jackie is a Registered Dietitian whose mission is to empower and support the neurodivergent and physically disabled communities through nutrition. Jackie runs a virtual private practice, providing services in Ontario and New York, as well as a blog which has simple recipes and health information tailored to these communities. She loves cooking, exercising, traveling, journaling, and spending time with family and friends.
About Maurya
Maurya is a Registered Dietitian in Ontario who supports neurodivergent children, teens, and adults in meeting their nutrition goals. She brings experience in pediatrics, psychiatry, diabetes, and nephrology, and practices with a compassionate, weight-inclusive, client-centered approach. Alongside her work at Jackie Silver Nutrition, she is completing a Master’s thesis on pediatric nutrition and long-term health outcomes, and is committed to providing personalized, evidence-based care.