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White Sauce Pasta (Video Recipe)

written by Hina Gujral January 25, 2021
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This White Sauce Pasta is hands down the clear winner when it comes to healthy and tasty pasta recipes. Loaded with the goodness of veggies cooked in a creamy whole-wheat white sauce (yeah! It’s possible to make a white sauce with whole-wheat flour), this pasta is truly a wholesome dish.

Aerial shot of white sauce penne pasta with veggies in a black bowl.

Reasons To LOVE White Sauce Pasta

it is healthy and wholesome

it has no all-purpose flour

it has no cheese or cream

you can add a lot of veggies

super easy to make

lunchbox and meal-prep friendly

kids love it to the core

Close up side shot of white sauce penne pasta with veggies in a black bowl.

Unique White Sauce

The base of this creamy pasta is the white sauce made with 4 -ingredients flour, milk, garlic, and olive oil.

For making the healthy white sauce, I have replaced all-purpose flour with whole wheat flour (atta), and butter with olive oil.

Trust me you will get the creamiest white sauce without using any all-purpose flour, butter, cream, or cheese.

You can use this multi-purpose healthy white sauce to make a baked vegetable casserole, creamy mushroom sauce, spinach corn sandwich, or baked chicken.

Aerial shot of white sauce penne pasta with veggies in a black bowl.

Pick Your Pasta

Whole-grain pasta is a perfect choice for making this wholesome dish.

I prefer using whole wheat penne pasta for soaking up all the creamy white sauce.

You can use spaghetti, rigatoni, or macaroni shells for making white sauce pasta.

Vegetable Choice

This pasta recipe is highly customizable. You can make it your own by adding vegetables, grilled chicken, or seafood of choice.

From colorful bell peppers, squash, peas, corn to fresh greens such as kale, baby spinach, basil, or collard greens, you can add as many vegetables as you want to make your pasta fulfilling and vibrant.

Watch White Sauce Pasta Video

Storing Suggestion

Store white sauce pasta in the refrigerator in an airtight container. It remains fresh and tasty for 2 – 3 days.

Reheat the pasta in microwave before serving.

It is best not to leave it at room temperature for more than 1 hour as the milk starts spoiling fast.

More Pasta Recipes

  • Classic Pasta Soup (Minestrone)
  • Stir Fry Pasta with Vegetables
  • Summer Pasta Salad
  • Tomato Sauce Pasta
  • Macaroni Salad
Aerial shot of white sauce penne pasta with veggies in a black bowl.

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Aerial shot of white sauce penne pasta with veggies in a black bowl.

Creamy White Sauce Pasta Recipe

White Sauce Pasta is a healthy and tasty wholesome pasta recipe with vegetables. Learn how to make healthy pasta in a few simple steps.
5 from 3 votes
Print Pin Rate
Course: Main Course
Cuisine: Italian
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 4 adults
Calories: 653kcal
Author: Hina Gujral
  • Saucepan
  • Frying Pan

Ingredients

  • 400 gram dry whole wheat penne pasta
  • 1/2 cup sweet corn kernels
  • 1/2 cup diced red bell pepper
  • 1/2 cup chopped spinach
  • 2 tablespoon olive oil
  • 1 teaspoon dried oregano
  • 1 teaspoon dried red chili flakes
  • Salt to taste
  • 1 tablespoon sliced black olives
  • 1 tablespoon roughly chopped parsley

To make the whole wheat white sauce

  • 2 tablespoon olive oil
  • 1 tablespoon finely chopped garlic
  • 2 tablespoon whole wheat flour (atta)
  • 4 cup milk at room temperature
  • Salt and pepper to taste

Instructions

Boil Pasta:

  • Heat 6 cups of water in a large saucepan with salt on high heat. Once the water comes to a boil, add the pasta. Cook until the pasta is al dente or cooked as per your liking. Once cooked, drain the water, reserve 1 cup of boiled pasta water to flavor the sauce. Rinse the pasta with cold water to stop the cooking process. Set aside.

Prepare White Sauce:

  • Heat olive oil in a pan. Add chopped garlic and saute for 10 seconds to release the aroma of garlic.
  • Next, add whole wheat flour. Saute over low heat for 1 – 2 minutes to release the aroma and roast the flour. Pour the milk steadily with one hand and stir the flour mixture clockwise continuously to avoid any lump formation. Keep stirring until the sauce thickens.
  • Once the sauce thickens, season with salt, pepper, and nutmeg powder. Stir to combine. taste and adjust the seasoning.

Final Step:

  • Add chopped vegetables, boiled pasta, seasoning in the white sauce. Stir to combine.
  • If the sauce is too thick, you can add reserve boiled pasta water or more milk to get the desired consistency.
  • Simmer the pasta and vegetables in the white sauce for 2 – 3 minutes to absorb the flavor. Sprinkle chopped parsley or basil before serving.
  • Serve Creamy White Sauce Pasta along with warm garlic bread.

Recipe Notes:

  • Make sure milk is at room temperature before adding in the sauce.Ā 
  • Continuously stir the sauce till it starts thickening to avoid any lump formation.Ā 
  • Taste the sauce and season with salt accordingly.Ā 
  • You can add a pinch of grated nutmeg or nutmeg powder as well in sauce for taste.Ā 

Nutrition

Serving: 100gram | Calories: 653kcal | Carbohydrates: 83g | Protein: 21g | Fat: 25g | Saturated Fat: 7g | Cholesterol: 24mg | Sodium: 150mg | Potassium: 447mg | Fiber: 9g | Sugar: 16g | Vitamin A: 1613IU | Vitamin C: 28mg | Calcium: 291mg | Iron: 1mg
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White Sauce Pasta (Video Recipe) was last modified: January 25th, 2021 by Hina Gujral
665shares
13 comments
Hina Gujral

I am a passionate Indian food blogger living in India with my husband and our pug, named Momo.

previous post
Spinach Corn Sandwich Recipe
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Restaurant Style Crispy Corn Recipe

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13 comments

Mariyam December 10, 2012 - 5:46 AM

will try dis

Reply
samar khan August 7, 2013 - 8:48 AM

i am going to try this soon! looks delicious

Reply
Pankti Mehta October 24, 2013 - 7:39 AM

I am loving your recipes šŸ™‚

Reply
adi April 20, 2014 - 5:47 AM

Thank You so much…I really like Spinach Corn Combination. With Pasta, it will be a blast…

Reply
Akash kumar April 5, 2020 - 10:57 PM

White Sauce Pasta Never seen or heard that this is pasta Seen it for the first time today

Reply
Hina Gujral April 6, 2020 - 10:47 AM

Glad I could share something new with you.

Reply
De Reiger April 7, 2020 - 3:17 PM

Wow!!Pasta in white sauce,how could i say that this pasta is one of my favorite?Thank you for sharing your idea on how to cook this perfectly.

Reply
Hina Gujral April 7, 2020 - 7:30 PM

Always my pleasure. Glad you like the recipe.

Reply
Shruthi April 24, 2020 - 6:31 AM

Hey! This is the healthiest white sauce pasta I have come across. Thank you – definitely trying this šŸ™‚

Reply
Hina Gujral April 24, 2020 - 1:45 PM

thank you so much!

Reply
Mithra May 10, 2020 - 12:15 PM

Awesome recipe 😁, but will it be sufficient for 4 people?

Reply
Hina Gujral May 10, 2020 - 9:36 PM

100-gram pasta per person is sufficient.

Reply

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Hello! I am Hina Gujral

Hello! I am Hina Gujral

I am a passionate food lover. Fun FOOD Frolic is all about tried and tested comforting meals from my kitchen.

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