• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
Fun FOOD Frolic logo
  • Recipe Index
  • Cookbook
  • About Hina
  • Subscribe
menu icon
go to homepage
subscribe
search icon
Homepage link
  • Recipe Index
  • Cookbook
  • About Hina
  • Subscribe
×

Home » Dinner Recipes » Healthy White Sauce Pasta Recipe

Published: Aug 20, 2021 | Modified: Apr 20, 2022 by Hina Gujral

Healthy White Sauce Pasta Recipe

Share with your friends!
2.5k
SHARES
TwitterFacebook2.5kPinterestTelegramWhatsApp1Yummly
Jump to Recipe Jump to Video Print Recipe

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, this pasta is indeed a wholesome dish. Be sure to watch the video!

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

This is not your regular white sauce pasta. Instead, I am sharing a skinny, wholesome, and easy creamy pasta recipe with you.

If you are trying to reduce cheese and cream intake in your everyday meal, this pasta recipe is worth bookmarking. And trust me, it is guaranteed delicious and creamy to the core.

More Reasons To LOVE White Sauce Pasta

kids love it

super easy to make

it has no all-purpose flour

it has no cheese or cream

it is healthy and wholesome

you can add a lot of veggies

lunchbox and meal-prep friendly

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

Unique White Sauce

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

I have replaced all-purpose flour with whole wheat flour (atta) and butter with olive oil for making the healthy white sauce. Many of you will ask me the reason to replace all-purpose flour in the white sauce. One, wheat flour is more wholesome, rich in nutrients, and unprocessed Second, many food lovers are allergic to all-purpose flour.

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.Pin

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, and corn to fresh greens such as kale, baby spinach, basil, or collard greens, you can add as many vegetables as you want for a vibrant plate of pasta.

Watch 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 the 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

Subscribe to our weekly newsletter or follow us on Instagram, Youtube for video recipes.

If you try this recipe and love it, please leave a comment and a rating. This helps us grow and reach other food lovers like you.

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

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 5 votes
Print Pin Rate
Course: Main Course
Cuisine: Italian
Prep Time: 15 minutes
Cook Time: 20 minutes
Total Time: 40 minutes
Servings: 4
Calories: 653kcal
Author: Hina Gujral
  • Saucepan
  • Frying Pan
Prevent your screen from going dark

Ingredients

  • 400 gram dry whole wheat penne pasta
  • ½ cup sweet corn kernels
  • ½ cup diced red bell pepper
  • ½ 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. 
  • Continuously stir the sauce till it starts thickening to avoid any lump formation. 
  • Taste the sauce and season with salt accordingly. 
  • You can add a pinch of grated nutmeg or nutmeg powder as well in sauce for taste. 

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
For Behind The Scene updatesSubscribe to our newsletter!

You might also like:

Kacche Kele Ki Sabji Recipe
Lobia Chaat Recipe
Chicken Cheese Balls Recipe
Smashed Cucumber Salad Recipe

Get an exclusive newsletter about Behind The Scene Story.

We follow a strict NO SPAM Policy

Share with your friends!
2.5k
SHARES
TwitterFacebook2.5kPinterestTelegramWhatsApp1Yummly
« Mint Chutney Recipe (Pudina Chutney)
10 Best Indian Thali Meals For Festivals »

Reader Interactions

Comments

  1. Mariyam says

    December 10, 2012 at 5:46 am

    will try dis

    Reply
  2. samar khan says

    August 07, 2013 at 8:48 am

    i am going to try this soon! looks delicious

    Reply
  3. Pankti Mehta says

    October 24, 2013 at 7:39 am

    I am loving your recipes 🙂

    Reply
  4. adi says

    April 20, 2014 at 5:47 am

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

    Reply
  5. Akash kumar says

    April 05, 2020 at 10:57 pm

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

    Reply
    • Hina Gujral says

      April 06, 2020 at 10:47 am

      Glad I could share something new with you.

      Reply
  6. De Reiger says

    April 07, 2020 at 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 says

      April 07, 2020 at 7:30 pm

      Always my pleasure. Glad you like the recipe.

      Reply
  7. Shruthi says

    April 24, 2020 at 6:31 am

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

    Reply
    • Hina Gujral says

      April 24, 2020 at 1:45 pm

      thank you so much!

      Reply
  8. Mithra says

    May 10, 2020 at 12:15 pm

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

    Reply
    • Hina Gujral says

      May 10, 2020 at 9:36 pm

      100-gram pasta per person is sufficient.

      Reply

Leave Your Rating & Comment Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Primary Sidebar

Follow Me

  • portrait shot of Hina Gujral in her kitchen.

Hello, I’m Hina Gujral.

Banker to Blogger. Married to a like-minded food lover. Mother of a food critique pug – MOMO.

More about me →


Reader Favourites

  • Side shot of eggless whole wheat cake slices in a white platter.
    Eggless Atta Cake Recipe
  • Side shot of eggless rava cake
    Eggless Rava Cake Recipe
  • Everyday Indian Thali Meal Idea
    30 Everyday Indian Meals
  • side shot of eggless orange cake and a cut out slice
    Eggless Orange Cake Recipe
  • Side shot of 5 Minute Instant Microwave Dhokla
    Instant Khaman Recipe
  • side shot of corn salsa in a white ceramic bowl
    Corn Salsa Recipe

Footer

↑ back to top

Newsletter | Privacy Policy| About

© Copyright Fun Food Frolic 2021