Low Sodium Spaghetti Aglio Olio
Transform your weeknight dinners with this irresistibly simple and flavorful Low Sodium Spaghetti Aglio Olio recipe. Perfect for those watching their sodium intake, this dish balances aromatic garlic, rich extra virgin olive oil, and a hint of heat from red pepper flakes for a classic Italian favorite with a lighter twist. Fresh parsley and optional lemon zest lend brightness, while a touch of reserved pasta water creates a silky sauce that effortlessly coats every strand of spaghetti. Ready in just 25 minutes, this healthy spin on Spaghetti Aglio Olio is a versatile, heart-healthy meal that tastes decadent without the added salt. Serve it with a sprinkle of fresh herbs or a drizzle of olive oil for an elegant finish.
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Recipe Information
Ingredients
- 8 ounces Spaghetti (low-sodium or no-salt-added)
- 3 tablespoons Extra virgin olive oil
- 6 Garlic cloves, thinly sliced
- 1 teaspoon Red pepper flakes (optional, adjust for spiciness)
- 2 tablespoons Fresh parsley, chopped
- 1 teaspoon Lemon zest (optional, for brightness)
- 0.5 teaspoon Salt-free seasoning blend (optional)
- 0.25 teaspoon Freshly cracked black pepper
- 0.5 cup Pasta cooking water
Instructions
Bring a large pot of water to a boil. Avoid adding salt to the water to keep the dish low sodium.
Add the spaghetti and cook according to the package directions until al dente. Reserve 1/2 cup of the pasta cooking water before draining.
While the pasta cooks, heat the olive oil in a large skillet over medium heat.
Add the sliced garlic to the skillet and cook gently, stirring frequently, until it becomes golden and fragrant. Be careful not to burn the garlic.
Stir in the red pepper flakes and cook for an additional 30 seconds to release their flavor.
Add the reserved pasta cooking water to the skillet and stir to create a light sauce.
Drain the spaghetti and add it to the skillet, tossing to coat in the garlic oil sauce.
Turn off the heat and stir in the fresh parsley, lemon zest (if using), and a sprinkle of salt-free seasoning (if desired) to enhance the flavors.
Season with freshly cracked black pepper to taste and toss one final time to combine.
Serve immediately as is, or with a light garnish of more chopped parsley and a drizzle of olive oil. Enjoy your low sodium Spaghetti Aglio Olio!
Nutrition Facts
Calories |
756 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 44.3 g | 57% | |
| Saturated Fat | 6.3 g | 32% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 22 mg | 1% | |
| Total Carbohydrate | 79.0 g | 29% | |
| Dietary Fiber | 5.6 g | 20% | |
| Total Sugars | 2.1 g | ||
| Protein | 14.8 g | 30% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 71 mg | 5% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 272 mg | 6% | |
*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.
