Heart-Healthy Spaghetti with Creamy White Sauce
Transform your pasta night with this delicious and nutritious Heart-Healthy Spaghetti with Creamy White Sauce! This guilt-free twist on a classic features whole-grain spaghetti coated in a luscious plant-based sauce made from blended cauliflower, unsweetened almond milk, and fragrant sautéed garlic. Packed with fiber, antioxidants, and heart-friendly unsaturated fats, this dish skips heavy creams and dairy while still delivering a velvety texture thanks to the addition of nutritional yeast and a touch of olive oil. Quick and easy to prepare in just 40 minutes, it’s perfect for weeknight dinners and customizable with a hint of red pepper flakes for extra zest. Garnished with fresh parsley and a squeeze of lemon, this wholesome spaghetti is a flavorful, satisfying way to indulge without compromising your health goals.
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Recipe Information
Ingredients
- 12 oz Whole-grain spaghetti
- 3 cups Cauliflower (chopped into florets)
- 1.5 cups Unsweetened almond milk
- 1 cup Vegetable broth (low-sodium)
- 2 tbsp Olive oil
- 3 cloves Garlic (minced)
- 3 tbsp Nutritional yeast
- 2 tbsp Fresh parsley (chopped)
- 1 tbsp Lemon juice
- 0.5 tsp Salt
- 0.25 tsp Ground black pepper
- 0.25 tsp Optional: red pepper flakes
Instructions
Bring a large pot of water to a boil. Add a pinch of salt and cook the whole-grain spaghetti according to the package instructions until al dente. Reserve 1 cup of pasta water, then drain the pasta and set aside.
While the pasta cooks, prepare the cauliflower sauce. Steam or boil the cauliflower florets for about 8-10 minutes until tender. Drain and set aside.
In a large skillet, heat olive oil over medium heat. Add the minced garlic and sauté for 1-2 minutes until fragrant, being careful not to burn it.
In a blender or food processor, combine the cooked cauliflower, unsweetened almond milk, vegetable broth, sautéed garlic, nutritional yeast, lemon juice, salt, and ground black pepper. Blend until smooth and creamy. If the sauce is too thick, add a bit more almond milk or reserved pasta water to reach your desired consistency.
Return the empty skillet to low heat and pour in the cauliflower sauce. Stir occasionally to keep it warm while ensuring it doesn’t stick or burn.
Add the cooked spaghetti to the skillet and gently toss to coat the noodles evenly with the sauce. If needed, use some reserved pasta water to loosen the sauce and make it silky.
Serve the spaghetti immediately, garnished with freshly chopped parsley and an optional sprinkle of red pepper flakes for some heat.
Enjoy your heart-healthy spaghetti with creamy white sauce, knowing it’s light on saturated fats and full of heart-friendly ingredients!
Nutrition Facts
Calories |
876 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 36.5 g | 47% | |
| Saturated Fat | 5.8 g | 29% | |
| Polyunsaturated Fat | 3.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1632 mg | 71% | |
| Total Carbohydrate | 115.0 g | 42% | |
| Dietary Fiber | 23.9 g | 85% | |
| Total Sugars | 8.6 g | ||
| Protein | 34.9 g | 70% | |
| Vitamin D | 3.3 mcg | 16% | |
| Calcium | 769 mg | 59% | |
| Iron | 11.0 mg | 61% | |
| Potassium | 1836 mg | 39% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
